Ingredient Ideology | Baked Bean Bonanza By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Baked Bean Bonanza

A delicacy par excellence, versatile & variable!

Baked beans originate in Native American cuisine, and are made from beans indigenous to the Americas. The dish was adopted and adapted by English colonists in New England in the 17th century and, through cookbooks published in the 19th century, spread to other regions of the United States and into Canada. Baked beans are a dish traditionally containing white beans that are parboiled and then, in the US, baked in sauce at low temperature for a lengthy period. In the United Kingdom, the dish is sometimes baked but usually stewed in the sauce. Canned baked beans are not baked, but are cooked through a steam process.

They were originally called BAKED beans because the can is first filled with blanched beans, then the sauce, then the can is sealed with a lid, and it is then that the cooking begins. The beans are cooked inside the sealed can. The original recipe for Heinz Beans was based on Boston beans, so they used to contain pork. Baked beans provide fiber and plant-based protein. They're also a good source of thiamine, zinc, and selenium, which support energy production, immune function, and thyroid health, respectively. Did you know Brits eat beans for breakfast? We do and this is because England is known for its Full English Breakfast (picture below) consisting of sunny-side up eggs, English back bacon, cooked tomato slices, black pudding (sausage), mushrooms and fried bread. Baked bean originated in the U.S.

 Navy beans are called haricot beans in England and also go by names such as Boston beans and white pea beans. Baked beans on toast is often served for breakfast as a part of a fry up (the British term for a Cooked English Breakfast). More to the point, can tinned white beans swimming in a vivid tomato sauce justifiably be called a superfood? “But baked beans provide protein, fibre and micronutrients including thiamine, copper and manganese, so they are a nutritious food.

Let us look at a few culinary applications of Baked Beans:

Baked beans are a good source of fiber, thiamine, copper, phosphorus and lycopene which overall rates it quite well in terms of beneficial offerings. 

Some of the ways in which baked beans have been used are well known to us the idea is how to make it more creative and interesting to apply a creative mind to the concept and make it more acceptable.

1. Baked Bean Cheelas with sour cream dip and tossed green salad is a good way to enjoy a brunch with added flavors of curry leaves, cumin seeds, coriander, green chilies.

2. Baked Bean Ragda Pattice has been one of my early time favorites and the fusion of giving it a rustic tadka with garlic, onions, chilies and a dash of rock salt, placed on the chaat plate topped with schezuan tamarind chutney is just awesome.

3. Baked Bean Pan Rolls, this one calls for a mix-n-match approach in which we temper the beans with herbs, chili flakes, ginger, olives and parsley and then roll them in between ragi pancakes/dosas and top it with a pepper salsa, cheese and bake.

4. Baked Bean Stuffed Mexican Kofta Curry, this one is a must try as well. A sweet potato outer covering flavoured with fennel and cumin, the inside softy filling with puree of baked beans cooked with mava and desi masalas, shaped into koftas, deep fried, steeped in a peri-peri mexi makhani sauce.

5. Baked Bean Ravioli Al Fresco, a square shaped fresh home-made pasta with a cheesy baked bean stuffing, boiled/ fried and served with assortment of dipping sauces flavoured with white wine, gherkins, olive oil, fresh basil and parmesan shavings.

6. Baked Bean & Olive Pao Bhaji, one that will call for a second helping or even more on your plate. A typical desi pao bhaji concept involving the beans, cauliflower, peas, potatoes, capsicums, cooked in butter and oil, tempered with the pao bhaji spices, tomato puree, coriander leaves and served with splash of lime, pickled onions and olives, and a nice jalapeno cheese masala pao.

Let us check out a few Easy & Tempting Recipes with Baked Beans:

Recipe-1] Baked Bean Wraps

Ingredients:

For the Wraps:

Maida-1 cup

Oil-2 tsp

Salt-1 pinch

Water-as needed to make a firm dough

Rest for 20 mins, divide into 5-6 portions, prepare thin chapattis and cook them on both sides.

For the spread options on the wraps:
mayonnaise-1/4 cup

Schezuan chutney- 2-3 tsp

Green chutney mayo-2-3 tsp

Hung curd spread with mint and cucumber

For the filing of the wraps:

Baked beans in tomato sauce -1 cup

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Green chilies-1 tsp chopped

Onion-1 small chopped

Salt and pepper to taste

Boiled chicken- cubes/shreds-1/2 cup

Grated cheese-1/4 cup

Mixed herbs-1/4 tsp

Chili flakes-1/4 tsp

Kasuri methi-1 tsp

Garam masala powder-1/4 tsp

Tomato ketchup-2-3 tsp

Coriander-1 tsp chopped

Lettuce leaves-1 cup

Sliced olives/ gherkins/ cherry tomatoes as needed

Method:

1. Prepare all the ingredients, assemble them as required for the recipe.

2. Prepare the wraps, cook them on a tava and keep them aside.

3. Heat oil and butter in a pan saute the garlic, onions, chilies, add in the canned beans, seasonings, herbs, chili flakes, etc and cook for 2-3 mins, add in the ketchup, spices, and coriander leaves and mix well, switch off the flame, cool aside.

4. Re-heat the prepared wraps on a tava, apply a little oil/butter, and remove, place the lettuce leaves, prepared to fill, add in the assorted veggies/olives, gherkins, cheese, etc, and give it a nice roll-up.

5. Place in a tray and bake it if desired for a few mins with a topping of white sauce and cheese, serve hot. 

Recipe-2] DESI BAKED BEAN CASSEROLE

Ingredients

Oil-2 tsp

Butter-1 tsp

Cumin seeds- ½ tsp

Hing-1/4 tsp

Dried red chilies- 1-2 slit

Ginger-garlic paste-1 tsp

Onion-1 small chopped

Tomatoes-1-2 small chopped

Salt to taste

Baked beans in tomato sauce- 1 cup 

Chicken sausages-2-3 sliced

Baby potatoes- 4-6 no cut 1 x2 boiled

Red chili powder-1/4 tsp

Coriander powder- 1 tsp

Turmeric powder-1/4 tsp

Tomato puree-1/2 cup

Cashew paste-1-2 tsp

Peanut butter-1-2 tsp

Water-1/2 cup

Coriander -2 -3 tbsp. chopped

Method:

1. Prepare all the ingredients for the baked bean recipe.

2. Heat oil and butter in a pan saute the spices for tempering, add in the ginger-garlic paste, onions, tomatoes to saute for a minute.

3. Add in the boiled baby potatoes, sausages, salt, and all masalas and mix well. Add in cashew paste, peanut butter, and a little water, cover and simmer it, Cook for 2-3 mins, garnish with coriander leaves.

4. Serve this delicacy with toasts, pitta bread, lavash, focaccia bread, etc.

Recipe- 3] INDO WESTERN BAKED BEAN BAKED DISH

Ingredients:

oil- 2 tsp

butter-1 tsp

garlic-1 tsp chopped

green chilies-1 tsp chopped

onion-1 small chopped

salt to taste

crushed black pepper to taste

baked beans in tomato sauce- 2 cups

boiled macaroni pasta-1 and a half cup

chili flakes-1/4 tsp

mixed herbs-1/4 tsp

tomato ketchup-2-3 tsp

green capsicum-1/2 cup chopped

red chili sauce-2-3 tsp

white sauce- 1 and a half cup

grated cheese-1/2 cup

assorted cold cuts- salami/ ham/ sausages/ bacon- 1 cup cut

can also use canned tuna fish -1 cup

add ons into the baking dish- black and green olives, fresh herbs.

Add ons into the baking dish- broccoli, zucchini, mushrooms.

Method:

1. Assemble all the ingredients for the baked bean baked dish.

2. Heat oil in a pan saute the ingredients starting with garlic, chilies, onions, add in the green capsicum, assorted meats/cold cuts, veggies of your choice.

3. Add in the seasonings, herbs, chili flakes, sauces, little water and cook for 2 mins. Add in the beans and macaroni pasta and mix well.

4. Simmer the mixture for 3-4 mins, add in the white sauce and little cheese and toss well.

5. Place the mixture into a greased baking dish/tray and top with more cheese, olives, etc and place it for baking around 20-25 mins and 160 degrees celsius and serve hot with garlic bread.

Recipe- 4] SPICED BAKED BEANS WITH SAUSAGES

Ingredients:

Oil- 1 tsp

Butter-1 tsp

Spring onions- 3-4 sliced

Ginger-1 tsp chopped

Red chilies- 1-2 slit

Lemon grass- 3-4 pieces

Celery-1 stalk cut into small pieces

Fresh basil leaves- 3-4 no

Shallots- 5- 8 no peeled and cut 1 x 2

Boiled chicken cubes-1 cup

Chicken sausages- 1 cup sliced

Water chestnuts- 4-5 sliced

Salt and pepper to taste

Water/stock- 1 cup

Soy sauce- 2-3 tsp

Peanut butter-2-3 tsp

Red chili sauce-1 tsp

Raisins- 2-3 tsp

Corn starch solution-2-3 tsp

Greens to garnish as required

Method:

1. Prepare all the ingredients for the recipe and keep it ready.

2. Heat oil and butter in a pan and saute the ginger, red chilies, lemongrass, spring onions, basil leaves, shallots, cook for a couple of minutes.

3. Add in the baked beans, chicken cubes, sausages, and any other veggies of your choice as well, and add little water/stock as desired for gravy.

4. Also add in the seasonings, sauces, and peanut butter and blend it all well into the recipe, simmer for 3-4 mins.

5. Add in the water chestnuts, a little corn starch slurry to thicken it up a little, and add raisins and greens, serve it hot on a bed of sticky rice/ steamed jasmine rice/ egg fried rice.

Recipe-5] TADKEWALA BAKED BEAN PULAO

Ingredients:

Oil-2 tsp

Butter-2 tsp

Curry leaves- 8-10 no

Cumin seeds-1/2 tsp

Slit green chilies- 2-3 no

Slit red chilies-2-3 no

Sliced onions- 1 small

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Tomatoes-1/2 cup chopped

Red chili sauce- 2 tsp

Soya sauce-1 tsp

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Cheese-1/2 cup grated

White sauce/cream-1/2 cup

Sliced black/ green olives- 4-5 no

Baked beans in tomato sauce- 1 cup

Cooked white /brown rice- 1 and a half cup

Additional veggies/non-veg ingredients may be added as well.

Assorted fresh herbs/micro-greens for garnish

Method:

1. Assemble all the ingredients for the tadka rice and bean combo.

2. Heat oil and butter in a pan, saute the curry leaves, cumin, ginger, garlic, chilies, onions for a minute. Add in the tomatoes, salt, pepper, herbs, chili flakes, sauces, I also prefer to add colorful capsicum dices here at this stage for a crunch in the rice.

3. Add in the baked beans, rice and toss it up well, cook for 3-4 mins.

4. Now add in the white sauce/ cream and cheese, olives and mix well, cook for another 2-3 mins and serve hot.

Recipe- 6] TEMPERED BAKED BEANS ON TOAST

Ingredients:

Oil-1 tsp

Butter-1 tsp

Onions-1 small chopped

Green chilies-1 tsp chopped

Garlic- 1 tsp chopped

Celery-1 stalk chopped

Red/green/yellow capsicum-1/2 cup chopped

Baked beans in tomato sauce- 1 cup

Red chili sauce-1-2 tsp

Mixed herbs-1/4 tsp

Chili flakes-1/2 tsp

Chaat masala-1/4 tsp

Garam masala powder-1/4 tsp

Tomato ketchup-1-2 tsp

To spread on the bread:

Cream cheese/ peanut butter/ pesto mayo

Choice of bread/ base:

White bread/ brown bread/ french bread slices- 6- 8 no

Method:

1. Pre-prep all the ingredients for the beans on toast recipe.

2. Toast the cutout pieces of bread/sliced french bread etc for a few mins and keep aside.

3. To prepare the baked bean topping heat oil and butter in a pan, saute the onions, chilies, garlic, celery in a pan for a minute. 

4. Add in the capsicums, salt, pepper, herbs, chili flakes, spices, a little water, and sauces and mix well. Cook for 2 mins.

5. Add in the beans, and simmer them for 2-3 mins, adjust the seasonings and taste, should be moist but not watery.

6. Just before serving the toasts, apply the spread on the base toasts and spoon over the baked bean mixture, add more grated cheese on top if desired, or serve a cheese sauce/ dip at the side. Gratinate/ bake the toasts in the oven/salamander for 2-4 mins and remove. Serve hot as a snack/ appetizer.

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 Olive Saga By: Dr. Kaviraj Khialani- Celebrity Master Chef.

One of the interesting ingredients in exotics are Olives! Spain is the world’s largest producer of olive oil while Italy is the second, Olives are rich source of oils, minerals and vitamins A, E, K and B while olive oil is also rich in polyphenols, natural anti-oxidants, healthy monosaturated fats and oleic acid, such as Omega-6 and Omega-3. It helps to prevent coronary heart disease, lower cholesterol and blood pressure, reduce ageing effect, strengthen the immune system, protect from the damaging effects of free radicals and more.

Olive branch is a symbol of peace. People were using olive branch during history to declare a truce by giving it to their enemies. Olive branches were also used for the crowning of the champions on the Olympic Games in the past. This tradition was revived during the Olympic Games in Athens in 2004.

 Olives are not edible, green or ripe, and must be treated and cured in brine or dry salt before being edible and being used in recipes and cooking. They must be processed to remove the bitter glucoside oleuropein, before they are edible, so they are usually first treated with lye and then pickled. The largest type of olive is called a ‘donkey olive’. The smallest is known as a ‘bullet’

In an endeavour to get olives more adaptable into Indian cooking I did try out many a few experiments and ideas using olives in our upma, olives in a pao bhaji, olives in palak paneer, olive chicken tikka masala, olive and soya keema pulao, schezuan olive dal tadka and many more!

Here are a few Health Benefits of OLIVES!

• Olives are heart-healthy foods, good for our skin as well.

• Olives help to boost iron absorption in our body and also reduces inflammation.

• Olives are also regarded as good for the eyes and are great to assist in reducing cholesterol levels.

• Olives are a good source of iron, protects against ulcers.

• Olives help in improving our cardiovascular system.

• Olives help in reducing the risk of depression and anxiety.

• Olives are good for bone health and also improves memory power.

• Olives are a good dietary fiber and also helps indigestion.

• Olives contain good fats and the benefit liver and gall bladder.

Here are a few of my favorite recipes with Olives- Simple to make and Great to relish with a twist of Taste!



Recipe- 1] Olive and Pepper Tajine

Ingredients:

Black olives- 8-10 no

Green olives- 8-10 no

For non-veg: use 500 gms half boiled lamb/ mutton cubes

For non-veg: use 500 gms curry cuts of chicken with bones

Oil-2 tsp

Butter-1 tsp

Bay leaf-1-2 no

Cinnamon stick-1-2 no

Black peppercorns- 4-5 no

Cloves-2-3 no

Yellow pumpkin- 250 gms

Sweet potato- 150 gms, cubed

Carrots-1 no, cubed

Green beans- 100 gms, cut

Garlic- 1 tbsp. chopped

Onions- ½ cup chopped

Tomato puree- 1 cup

Red wine- 2-3 tsp- optional

Salt and pepper to taste

Water chestnuts- ¼ cup sliced

mixed herbs-1/2 tsp

 chili flakes-1/2 tsp 

 turmeric powder-1/2 tsp

 all spice powder-1/2 tsp

 water/ stock- 1 and a half cup

 chopped parsley- 2 -3 tsp

 lime juice- 1-2 tsp

 sliced almonds-2-3 tsp

 raisins-2-3 tsp

 sliced apricots-2-3 tsp

Method:

1. Prepare all the ingredients for the tajine recipe, being a concept from morocco, it calls for a special container made of ceramic/ earthenware with a conical lid, not only does it cook the dish better but also served in the same pot with the lid onto the guest table for added visual appeal.

2. Start up by getting all ingredients ready, can be made veg/ non-veg as well.

3. Heat oil and butter in the tajine pot/ saucepan, add in the whole spices and add in the garlic, onions and saute them for a few mins once the onions start caramelizing add in the tomato puree, salt and all the spice powders.

4. Add in the chicken/ mutton/ veggies and water or stock just to cover them in the pot, simmer, cover with the tajine lid and cook for 12- 18 mins, check for liquid content add if needed, add in the olives both black and green, nuts and continue cooking for another 12-15 mins, once done. Turn off and serve hot garnished with parsley/greens/ splash of lime juice.

Recipe-2] OLIVE & TOMATO BRUSCHETTA BITES

Ingredients:

Black olives- 5-6 no, sliced

Green olives- 5-6 no, sliced

French bread/ slice bread- white/ brown as per choice

For the olive topping:

Olive oil-2-3 tbsp.

Garlic- 2-3 tsp chopped

Tomatoes-1 cup blanched, peeled, de-seeded and chopped

Red capsicum-1/2 no chopped

Salt and pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

White wine-2 tsp

White vinegar-1 tsp

Sugar-1/4 tsp

Capsico/tabasco-1/2 tsp

Fresh basil leaves- 10-12 no

Grated cheese-1/4 cup parmesan/ processed cheese

For non-veg variations: use sliced ham/ salami/ sliced sausages/ slices of bacon/ luncheon meat slices/ roast chicken etc.

Method:

1. Prepare all the ingredients as per the recipe for the bruschettas.

2. Heat little oil in a pan and saute the garlic, tomatoes, red capsicums for a minute, add in the seasonings, wine, vinegar and sugar cook for a couple of mins, if using non-veg add it in at this stage and cook for 1-2 mins.

3. Cool down the topping for the bruschetta and drizzle a little olive oil/ brush a little olive oil on the pieces of bread.

4. Place the topping as prepared on each piece of bread, place cheese, olives and place it in a pre-heated oven or salamander and lightly warm it up for a couple of minutes and serve.

Recipe-3] OLIVE & COLD CUT MELANGE SALAD

Ingredients:

For the base of the salad:

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

For the body of the salad:

Olives- black- 4-5 no

Olives- green- 4-5 no

Chicken salami- ½ cup sliced

Chicken sausages-1/2 cup sliced, saute and use

Ham/ bacon- ½ cup cubes, saute and use

Boiled eggs-1-2 no cubes

Boiled potato cubes-1/2 cup

Water chestnuts- ½ cup sliced

Assorted mushrooms-1/2 cup saute and use

For the dressing of the salad:

Olive oil-2 -3 tsp

White vinegar-1-2 tsp

Lime juice-1-2 tsp

Mustard paste-1 tsp

Honey-1/2 tsp

Chili flakes-1/2 tsp

Mixed herbs-1/2 tsp

Parsley-1-2 tsp chopped

Flax seeds/ sunflower seeds-1-2 tsp

For the garnish of the salad:

Cherry tomatoes/ olives/ parsley/ mint/ micro-greens/ gherkins etc as needed can be used.

Method:

1. Prepare all the ingredients for the said recipe as listed.

2. Assemble the salad leaves in cold water to retain their freshness, pat dry and use just before dishing out the salad.

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

4. Add in the body of the salad and toss it with the dressing and check for seasonings, adjust accordingly.

5. Arrange the base of the salad on a serving plate/bowl. Portion out the tossed salad and garnish it appropriately. Serve chilled.

Recipe- 4] OVEN BAKED FISH WITH OLIVES

Ingredients:

Black olives- 4-5 no

Green olives-4-5 no

Boneless fish fillets- 500-750 gms

For the fish marination:

Olive oil-2 -3 tbsp.

Lime juice- 2-3 tbsp.

Salt and pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

White wine-2-3 tbsp.

Capsico/ tabasco- ½ tsp

Mustard paste- 1 tsp

Parsley-1-2 tsp chopped

Mix well, apply on the fish and chill for 20 mins.

To assemble for baking the fish:

Onions- ½ cup sliced

Tomatoes-1/2 cup sliced

Bay leaves-1-2 no

Celery- ¼ cup sliced

Stock/water-1/2 cup

For the garnish of the fish:

Cherry tomatoes- 8-10 cut 1 x 2

Butter- 1-2 tsp

Salt and pepper to taste

Chopped parsley/dill leaves- 1-2 tsp

Shallots- 8-10 no, peeled and sliced

Method:

1. Prepare all the ingredients and elements for this recipe.

2. Marinate the fish and chill for 20 mins, grease a baking dish with a little butter, place all the ingredients for the baking part in the dish, place the marinated fish on top and cover with a foil, bake at 180 degrees celsius for 12-14 mins and remove.

3. In a pan, saute the shallots, cherry tomatoes in some butter, add salt and pepper, the olives, a dash of white wine, parsley, and cook for 30 seconds and remove.

4. Assemble the baked fish on a serving platter, pour over the juices as well which are released during baking, finally garnish with the tomato olive mixture and serve hot.

Recipe-5] OLIVE AND TUNA DUET

Ingredients

For the body of the salad:

Black olives- 4-5 no

Green olives- 4-5 no

Tuna fish- 1 can be drained well.

For the base of the salad:

Crispy greens/ salad leaves- 1 cup

For the dressing of the salad:

Olive oil- 2-3 tbsp.

Flavored vinegar/ balsamic vinegar- 2-3 tsp

Lime juice-2 tsp

Salt and crushed black pepper to taste

Dill leaves- 2-3 tsp chopped

Black olives- 2-3 tsp sliced

White wine- 2-3 tsp

Mustard paste-1 tsp

Honey-1 tsp

Chia seeds/ pumpkin seeds- 1-2 tsp

Parsley/ mint/ coriander/ basil- 1-2 tsp

For the garnish of the salad:

Cherry tomatoes/ cucumber slices/ fresh herbs/ micro-greens etc

Method:

1. Prepare all the ingredients as listed for the salad recipe.

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

3. Place the salad leaves at the base of a salad plate/bowl.

4. Add in the tuna fish and olives into the dressing and give it a nice toss.

5. Assemble the salad on the bed of crispy leaves and garnish it, serve chilled.

Recipe- 6] CHEESY OLIVE PILAF RICE

Ingredients:

Black olives- 4-5 no

Stuffed green olives- 6-8 no

Short grain rice- 1 and a half cup

Olive oil- 2 tsp

Butter- 1 tsp

Garlic-1 tsp chopped

Onion- 1 medium sized chopped

Salt and pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Turmeric powder-1/4 tsp

Coriander powder-1 tsp

Garam masala powder-1/4 tsp

Tomato-1 medium sized chopped

Boiled kidney beans/ rajma- 1 cup

Bay leaf-1-2 no

Peppercorns- 4-5 no

Cinnamon stick- 1 piece

Boiled eggs- 2-3 sliced

Water/ stock- 3-4 cups

Cheese- ¼ cup grated

Parsley/coriander- 2 tbsp. chopped

Method:

1. Prepare all the ingredients for the pilaf rice recipe with olives.

2. Clean, wash and soak the rice in 3-4 cups of water for 10 mins.

3. Heat oil and butter in a pan, add in the whole spices, garlic, onion and saute for 1-2 mins.

4. Add in the tomato, salt, pepper, herbs, chili flakes and spices, mix well add in little water/stock to prevent burning.

5. Now add in the drained rice, double the quantity of stock/water and bring to a boil, cover and simmer, cook until 3/4th done.

6. Add in the boiled kidney beans, olives, boiled eggs, cheese and herbs, mix and cook for another 3-4 mins in steam until rice is done. Garnish and serve hot.

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 Adorable Dragon Fruit By: Dr. Kaviraj Khialani- Celebrity Master Chef.

The Adorable Dragon Fruit

Dragon fruit is also known as “pitaya” or “strawberry pear”. Dragon fruit grows on a climbing cactus plant that can grow from 15-20 feet high and can live for as long as two decades. The flower buds of the fruit are edible when cooked. Dragon Fruits are native to Southern Mexico and across Central and South America. The name 'dragon fruit' is derived from its unique appearance, where the spikes resemble fire and the scales resemble that of a dragon, as depicted in Chinese mythology. Dragon fruit is a fruit of many names, known as pitaya and pitahaya depending on genus, as well as strawberry pear and even night blooming cereus.

Dragon fruit can be considered as a superfood being low in calories but high in fibre, antioxidants, phytonutrients, vitamins and minerals, and containing healthy fatty acids and probiotics. Antioxidants are essential to protect cells from free radical damage, which cause chronic disease and ageing. Some of the major antioxidants found in dragon fruit are betacyanins, betaxanthins, hydroxycinnamates and flavonoids. According to a research article published in the World Journal of Pharmacy and Pharmaceutical Sciences in 2018, the antioxidant activity of the fruit can be helpful in preventing inflammatory conditions such as gouty arthritis. Hydroxycinnamates have proven anticancer activity, while flavonoids are linked to better brain health and reduced risk of heart disease.

To choose a ripe dragon fruit, look for bright, even-coloured skin. A few blemishes on the skin are usual, but if the fruit has a lot of flaws, it may be over-ripe. Hold the dragon fruit in your palm, and try pressing the skin with your thumb or fingers. It should give a little, but shouldn’t be too soft or mushy

Dragon fruit is rich in phytonutrients and antioxidants, including good amounts of carotene and vitamin C, and its nutritional and antibacterial properties have been studied for their ability to improve digestion, strengthen the immune system, and boost energy levels. Dragon fruit has high water content (about 80% water), and is a good source of iron, magnesium, B vitamins, phosphorus, protein, calcium, and fiber. The fruit’s edible seeds are also nutritious, as they are high in polyunsaturated fats like omega-3 and omega-6 fatty acids, which have been shown to lower the risk of cardiovascular disorders

Dragon fruit is best used raw and slightly chilled, but can also be cooked, such as grilling with a sprinkle of chili powder to balance its sweet flavor. Slice the fruit lengthwise and scoop out the flesh, or quarter it and peel off the leathery skin entirely, as it can be bitter. Dragon fruit is commonly blended in smoothies, or juiced for beverages and cocktails. It can be used to make jams or flavor ice creams, sorbets and other desserts, while syrup made from the fruit is often used for colouring pastries and candies. 

The soft yet dense texture will hold its shape nicely when cut, so it can be diced into fruit salads with papaya, coconut, mango, guava or kiwi. It can also be used in Savory salads, and pairs well with seafood, such as scallops and white, flaky fish. Ripe Dragon fruit can be kept at room temperature for a few days, or refrigerated in a sealed container for prolonged use. Fresh, cut segments will keep in a sealed container in the refrigerator for a day or two. Dragon fruit can also be sliced or cubed, then frozen for future use in blended or pureed applications.

Here are a few Health Benefits of Dragon Fruit:

1. Dragon fruit is considered good for the eyes, bones, teeth and skin.

2.Dragon fruit offers good support to our digestive system since it is high in fiber content, also aids in weight loss if consumed wisely.

3.Dragon fruit is a great immunity boosting ingredient and a fruit which can be had regularly due to good quantities of vitamins and minerals present in it.

4.Dragon fruit is also regarded as anti-aging since it has anti-oxidants which work against the free radicals and makes our skin tighter and younger look wise.

5.Dragon fruit also helps prevent cardio-vascular diseases, lowers cholesterol levels and helps reduce high blood pressure.

6.Dragon fruit is also anti-inflammatory and also supports our nervous system as well since it is high in vitamin B levels which aid in the formation of nerve cells and healthy fats for proper conductive signalling.

7. Dragon fruit is also heart healthy food, good in vitamin A and vitamin C content, also helps cure constipation issues.

8. Dragon fruit helps keeping the kidney clean and de-toxified and it also beneficial for our bone health as well.

9.Dragon fruit has also been regarded as a stress buster, due to its attractive look and eye appeal it is also a mood enhancer and works well to manage stress levels as well.

10.Dragon fruit is also regarded as good for the health of our hair and it supports good development of hair in our body and also strengthens hair growth.

Here are a few recipes with Dragon Fruit being incorporated into various cuisines and methods of cooking/ applications:

Recipe-1] DRAGON FRUIT WALDORF 

Ingredients:

For the base of the salad:

Assorted lettuce leaves-1 cup [Iceberg/Lollorosso/ Cos/ Romaine]

For the body of the salad:

Green apples/red apples-1 no, do not peel, cut into cubes.

Dragon fruit- 1 no, peeled and cut into med size cubes.

Celery- 2 stalks, cut into ½ inch pieces

Walnuts- 8-10 no. roughly cut.

For the dressing of the salad:

Mayonnaise- 1 cup

Mustard paste-1/2 tsp

Salt and pepper to taste

Lime juice-2 tsp

Mint leaves- 6-8 no.

For the garnish of the salad:

Assorted herbs/ nuts/ seeds/ micro-greens

Method:

1. Pre-prep all the ingredients for the salad recipe.

2. Clean, wash/rinse the lettuce leaves, place them in ice-cold water to maintain their freshness.

3. In a mixing bowl, combine together the ingredients for the dressing and mix well, I also tried using greek yogurt in place of mayonnaise and it turned out to be yummy as well.

4. Just before serving, add in the body of the salad into the dressing and give the salad a nice toss and mix.

5. Check for seasoning and adjust accordingly, arrange the drained and pat dried crispy lettuce leaves on a salad plate and portion the tossed salad on it and garnish appropriately and serve.

Recipe-2] MARINATED DRAGON FRUIT SALAD

Ingredients

For the base of the salad:

Assorted lettuce leaves-1 cup [ Iceberg/Lollorosso/Cos/ Romaine]

For the body of the salad:

Dragon fruit- 1 no, peeled and cubed

Fresh pineapple- 3-4 slices, cubed

Apple- red or green- 1 no, cubed

Chickoo- 2 no, peeled and cubed

Grapes- 10-12 no

Berries- ¼ cup any variety

For the marination cum dressing:

Honey-2 tbsp.

Lime juice-2 tbsp.

Mint leaves- 10-12 no

Ginger juice- 2 tsp

White wine-2 tsp- optional

Raisins- 10-12 chopped

Dates- 3-4 no puree

For the garnish of the salad:

Toasted flax seeds/ melon seeds/ pumpkin seeds- 2-3 tsp

Micro-greens/ fresh herbs.

Method:

1. Pre-prep all the ingredients for the marinated dragon fruit salad.

2. Prepare the base of the salad, clean, wash- rinse and place in cold water.

3. In a mixing bowl, assemble the ingredients for the marination cum dressing and give it a nice mix.

4. Add in the fruits as desired and mix, place in a cool place/ chiller/ fridge etc for around 20-30 mins.

5. Give the fruits a nice toss one more time and portion them on a bed of crispy lettuce leaves on a salad plate/ bowl.

6. Garnish the salad with toasted seeds/ slivers of almonds/ nuts/ micro-greens etc and serve.

Recipe-3] DRAGON FRUIT & PRAWN COCKTAIL SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup preferred to use iceberg lettuce

For the body of the salad:

Dragon fruit- 1 no, peeled, cubed

Prawns- 12- 16 no, shelled, de-veined and washed.

To blanch/cook the prawns:

Water- 500 ml

Onion-1/2 no sliced

Bay leaf-1 no

Peppercorns-3-4 no

Celery stalk- 1 no cut

Lime slices- 2-3 no

White vinegar-1 tsp

Salt-1/2 tsp

For the dressing of the salad:

Mayonnaise-1 cup

Capsico/ tabasco sauce-1/2 tsp

Salt and pepper to taste

Lime juice-2 tsp

Tomato ketchup-2-3 tsp

Brandy/rum-1-2 tsp optional

Parsley-2 tsp chopped

Shallots- 3-4 chopped

Celery-2 tsp chopped

Gherkins/ olives- 2-3 tsp chopped

For the garnish of the salad:

Assorted fresh herbs/ boiled sliced egg/ black or green olives

Method:

1. Pre-prep all the ingredients for the dragon fruit and prawn cocktail salad recipe.

2. Start with the poaching/blanching/ boiling of the prawns first by assembling the listed ingredients into a saucepan/open pan and allowing it to come to a boil, simmer it, add the cleaned prawns into the pan and cook it for 6-8 mins, refresh with cold water, slice them 1 x2.

3. In a mixing bowl, combine together the ingredients for the dressing of the salad and add in the prawns and dragon fruit and give it a nice mix. Allow chilling until used.

4. Just before serving it, use transparent martini/ cocktail glasses for better eye appeal, arrange ice-berg lettuce in the glasses, layer up the chilled salad and garnish appropriately and serve immediately.

Recipe-4] DRAGON FRUIT DELIGHT

Ingredients:

Dragon fruit- 2 no, peeled and cut roughly

Ginger juice- 2 tsp

Lime juice- 2 tsp

Sugar syrup- 2-3 tbsp.

Cashews-2 tsp chopped

Lychee crush- 2 tsp

Tender coconut/ malai- 2 tbsp. chopped

Coconut Water- ½ cup

For garnish

Mint leaves- 6-8 no

Cherries- 2-3 no

Method:

1. This recipe is about preparing small shorts with dragon fruit in the form of a juice / healthy sips.

2. Pre-prep all the ingredients as listed above and can be adjusted as desired/ as per taste.

3. Using a jar of a mixer-grinder/ food processor, combine together the dragon fruit with all the other ingredients as listed and give it a nice churn and process it.

4. Remove into a bowl, check for the balance between sweetness and flavor and adjust it accordingly. At times I also avoid the sugar element in this shot drink and prefer without sugar as well.

5. Just before serving the refreshing shot drink, portion it into small glasses, garnish it as desired and serve.

Recipe-5] FUSION FIRNI WITH DRAGON FRUIT

Ingredients:

For the Firni mixture:

Milk- 500- 750 ml

Rice paste- 2-3 tbsp.

Green cardamom powder- ½ tsp

Sugar- to taste

Condensed milk-1/4 cup

Mava- 2-3 tsp

Raisins- 2-3 tsp chopped

Almonds- 2-3 tsp chopped

Cashews- 2-3 tsp chopped

Dragon fruit- 1 no, peeled, cubed

Mint leaves- 8-10 no

Glazed/tinned cherries- 3-4 no

Fruit cocktail tin- 1 cup, assorted tinned fruits can be added too.

Rossogulla- 2-3 no, sliced for the fusion touch in the Firni.

White chocolate- ¼ cup either shavings/ chips/ melted.

Method:

1. Pre-prep all the ingredients for the fusion Firni recipe.

2. In a saucepan combine together the milk, rice paste, sugar, elaichi powder and cook for 12-15 mins on a low flame, keep stirring.

3. Add in mava and condensed milk as it starts cooking, and continue to cook for another 8-10 mins on a low flame. Turn off the flame and cool.

4. Add in the white chocolate, mix and chill. Now it’s time to layer the dessert.

5. Using dessert glasses, cups start with the layering of the white chocolate Firni, place the dragon fruit, sliced rossogulla, assorted fruits, nuts and repeat the layers.

6. Chill the dessert for 2- 3 hours and then garnish and present the wow some dessert with dragon fruit combined in a white chocolate flavoured Firni.

Recipe- 6] THAI STYLE CHICKEN AND DRAGON FRUIT TOSS

Ingredients:

Oil-2 tsp

Lemongrass- 3-5 pieces

Fresh basil leaves- 6- 8 no

Galangal/ Thai ginger- 2 tsp cut

Thai red curry paste- 2 tsp

Water-1/4 cup

Coconut milk- ¾ cup

Salt to taste

Boneless chicken cubes-1 cup

Corn starch solution-2-3 tsp to thicken up

Sugar-1 pinch

Dragon fruit- 1 no, peeled and cubed

Lime juice- 2 tsp

Base of assorted lettuce leaves/ purple cabbage- 1 cup

Garnish with olives/ gherkins/ parsley/ basil/ nuts/ seeds.

Method:

1. Pre-prep all the ingredients for the recipe as listed.

2. This recipe combines a cooked thai version of chicken in a coconut sauce, thickened up and cooled then tossed with dragon fruit and served.

3.Heat oil, add in the lemon grass, galangal, basil, red curry paste, a little water, and cook for a few seconds, add in the chicken cubes, allow to simmer and cook for 6-9 mins.

4.Add in the thick coconut milk and mix well. Cook for another 3-4 mins, thicken up a little with corn starch solution, add salt to taste, once done, turn off the flame and allow to cool.

5. This can be served like a cold appetizer, salad, starter as well. Toss the dragon fruit with the chicken just before serving and add some lime juice, fresh herbs for garnish, portion it into glasses/ bed of fresh lettuce/ purple cabbage leaves or even a small empty coconut shell could be used for presentation.

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 Celery Connect By: Dr. Kaviraj Khialani- Celebrity Master Chef.

The Celery Connect

Celery is a low-calorie vegetable with a high water content that contains a sizable dose of fiber, along with some vitamins and minerals. It's a convenient on-the-go snack as well as a vegetable that can be incorporated into cooked dishes, stir-fries, and salads.it has a long fibrous stalk tapering into leaves. Depending on location and cultivar, either its stalks, leaves, or hypocotyl are eaten and used in cooking. Celery seed is also used as a spice and its extracts have been used in herbal medicine. 

The first cultivation is thought to have happened in the Mediterranean region, where the natural habitats were salty and wet, or marshy soils near the coast where celery grew in plant communities. North of the Alps, wild celery is found only in the foothill zone on soils with some salt content. It prefers moist or wet, nutrient rich, muddy soils. It is a marshland plant that comes from the same family as carrots and parsley. It has long, firm, pale green fibrous stalks and grows in bunches of approximately eight to 10. The stalks taper into leaves at the top. Although most people discard the leaves, they are also edible. Celery has a mild, earthy, slightly peppery taste.

 The plants are raised from seed, sown either in a hot bed or in the open garden according to the season of the year, and, after one or two thinning’s and transplanting’s, they are, on attaining a height of 15–20 cm (6–8 in), planted out in deep trenches for convenience of blanching, which is effected by earthing up to exclude light from the stems Unlike some vegetables, celery retains most of its nutrients even if it is steamed.

 A study published in 2011 in the journal LWT – Food and Science Technology compared celery that had been steamed, boiled and blanched and found that, after 10 minutes of steaming, the vegetable still maintained 83% to 99% of its antioxidants, compared with uncooked celery. On the other hand, boiling and blanching led to a 38% to 41% loss in antioxidants. Celery is rich in compounds called phytonutrients, which are produced by plants and may have antioxidant and anti-inflammatory properties. (Antioxidants are substances that help prevent cell damage, according to the National Institutes of Health; and ant-inflammatory compounds are those that fight inflammation in the body.)  

Celery was first grown as a winter and early spring vegetable. It was considered a cleansing tonic to counter the deficiencies of a winter diet based on salted meats without fresh vegetables. By the 19th century, the season for celery in England had been extended, to last from the beginning of September to late in April. 

Celery is eaten around the world as a vegetable. In North America the crisp petiole (leaf stalk) is used. In Europe the hypocotyl is used as a root vegetable. The leaves are strongly flavoured and are used less often, either as flavorings in soups and stews or as a dried herb. Celery, onions, and carrots make up the French Mirepoix, often used as a base for sauces and soups. Celery is a staple in many soups, such as chicken noodle soup. 

Celery leaves are frequently used in cooking to add a mild spicy flavor to foods, similar to, but milder than black pepper. Celery leaves are suitable dried as a sprinkled on seasoning for use with baked, fried or roasted fish, meats and as part of a blend of fresh seasonings suitable for use in soups and stews. They may also be eaten raw, mixed into a salad or as a garnish.

The seeds can be ground and mixed with salt, to produce celery salt. Celery salt can be made from an extract of the roots or using dried leaves. Celery salt is used as a seasoning, in cocktails (notably to enhance the flavor of Bloody Mary cocktails), on the Chicago-style hot dog, and in Old Bay Seasoning. Similarly, combinations of celery powder and salt are used to flavor & preserve cured pork and other processed meats as alternative to industrial curing salt. The naturally occurring nitrites in celery work synergistically with the added salt to cure food. 

Here are a few health benefits of Celery:

Celery is a low-calorie vegetable that may have powerful anti-inflammatory properties. It can be used to lower cholesterol levels and arthritis pain, quicken weight loss, protect against oxidative damage, and reduce high blood pressure. Including celery stalks in your diet might promote your overall health as it is rich in vitamin C.

Good for immunity system: Rich in vitamin A and C as well as antioxidants, celery may greatly boost the immune system and make it more active and efficient. Eating this vitamin C rich vegetable regularly can help reduce your risk of catching a common cold, as well as protect you against a variety of other diseases.

Helps reduce blood pressure: Celery contains organic chemical compounds called phthalides. These compounds may help lower the level of stress hormones in your blood. It also contains potassium, which is a vasodilator and can be helpful in reducing blood pressure. When blood pressure is reduced, it puts less stress on the entire cardiovascular system and reduces the chances of developing complications or suffering from a heart attack or stroke.

Has anti-inflammatory properties: Experimental studies show that celery can potentially help reduce inflammation in the body. A 2019 study suggested that celery leaves may affect cytokines, which are immune system messenger molecules responsible for anti-inflammatory effects in the body. This is because the leaves may have high levels of bioactive compounds. Researchers concluded that it can be a potential ingredient for the treatment and prevention of inflammatory diseases. 

Helpful in reducing cholesterol levels: A research study published also suggests that the levers of fiber found in celery may help reduce artery-clogging cholesterol (called LDL or bad cholesterol) The phthalides in these vegetables also may help stimulate the secretion of bile juices, which work to reduce cholesterol levels. Less cholesterol means less plaque on the artery walls and a general improvement in heart health. The fiber that is found in it also can work to scrape the cholesterol out of the bloodstream and eliminate it from the body with regular bowel movements, further boosting cardiovascular health.

Here are a few Culinary Uses of Celery:

• Though we haven’t seen celery being used much in the indian cuisine and recipes yet, there is a scope and possibility of including it in a varied way and adding a touch of spice to it which can benefit us and also give us variety in our daily foods.

• Celery added to the kachumber concept with cucumber, onion, tomato, chilies, coriander, lime, roasted crushed peanuts would be one of the good ways to start adding it in.

• A tempered celery and sesame seed raita, spiced up with a little roasted crushed cumin and a dash of mint and chaat masala is also one of the ways to add it on the side with a meal.

• Celery in the form of a subzi with cabbage/ carrots/ white radish and a tempering of mustard seeds, curry leaves, dried red chilies did like a foogath or a poriyal concept with a little fresh coconut and coriander can be one of the tasty ways too.

• Blending it into juice, soups, adding it to baked dishes, stir-fried concepts, adding it into Chinese soups, gravies, fried rice, noodles, pot rice, futchi rice concepts, spring rolls, wontons are quite popular.

Here are a few of my favorite recipes with celery:

Recipe-1] CELERY ALMOND SOUP

Ingredients

Celery- 4-5 stalks, washed, cleaned and roughly cut.

Potatoes- 2 med sized, peeled and cubed

Oil-1 tsp

Butter-1 tsp

Garlic- 2-3 cloves, chopped

Onion-1 small chopped

Bay leaf-1 no

Peppercorns- 3-4 no

Salt and pepper to taste

Water/ veg stock- 2-3 cups

Almond paste-2 tsp

Sliced almonds-2 tsp

Parsley-2 tsp chopped

Fresh cream-2-3 tsp

Flax seeds/ pumpkin seeds- 2 tsp

Method:

1. Prepare all the ingredients for the celery and almond soup.

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

3. Add in the celery, potato cubes, salt and pepper to taste, add in the water/stock and bring to a boil, simmer for 20-25 mins.

4. Cool the soup, remove the bay leaf, and churn the soup to a well-blended puree and bring it back to a boil. Adjust the texture by adding a little stock.

5. Now add in the almond paste, fresh cream and mix well and check for seasonings.

6. Serve the soup hot garnished with some more almonds, toasted nuts, parsley/cream.

Recipe-2] CELERY PEPPER FRIED RICE

Ingredients

Boiled rice- 2 cups- white/brown

Oil-2 tsp

Garlic- 1 tsp chopped

Ginger-1 tsp chopped

Onion-1 small chopped

Celery-1/2 cup stalks- cut into small pieces.

Salt and pepper to taste

Red chili sauce-1 tsp

Schezuan sauce/chutney- 2-3 tsp

Soy sauce-1 tsp

Red Capsicum-1/2 cut into small cubes

Yellow capsicum-1/2 cut into small cubes

Green capsicum-1/2 cut into small cubes

Chicken- boiled/cubed/shredded-1 cup or assorted veggies.

Spring onion greens-1/2 cup chopped

Method:

1. Prepare all the ingredients for the fried rice recipe.

2. Heat oil in a pan add in the ginger, garlic, onions, celery and saute for 2 mins.

3. Add in the capsicums/ assorted veggies/ chicken/ scrambled eggs etc and saute for 1 minute, add in the rice, all seasonings, sauces as per taste and mix well.

4. Cover and cook for 3-4 mins on a medium flame, toss well and mix up all ingredients in the pan.

5. Serve hot garnished with spring onion greens.

Recipe-3] STIR FRIED CELERY WITH CHICKEN

Ingredients:

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Onion-1 small chopped

Celery- 3-4 stalks- cut into strips

Star anise -2 no

Peppercorns-2-3 no

Red chilies-1-2 slit

Green chiles-1-2 slit

Red/ green/yellow capsicums-1/2 cup shreds

Boneless chicken- 1 cup cut into strips

Salt and pepper to taste

Soya sauce-2 tsp

Red chili sauce-1 tsp

Green chili sauce-1 tsp

Honey-1 tsp

Water chestnuts-3-4 no sliced

Water/veg stock -1/2 cup

Corn starch solution-2-3 tsp to thicken

Roasted crushed peanuts-2-3 tbsp.

Spring onion greens- 2-3 tbsp.

Method:

1. Prepare all the ingredients for the stir fry recipe.

2. Heat oil and butter in a pan add in the star anise, pepper, ginger, garlic, onions, chilies and saute them all for couple of minutes.

3. Add in the chicken pieces and saute them, add in seasonings to taste, little stock/water and allow the chicken to cook for 6-8 mins.

4. Now add in the assorted capsicums, water chestnuts, celery and other veggies if any and cook for 2-3 mins.

5. Add in the corn starch solution and thicken a little to get it all together, adjust seasonings/sauces as per taste, mix well and serve hot garnished with greens.

Recipe-4] CELERY & BEAN FRIED RICE

Ingredients:

Boiled rice-2 cups, white or brown

Oil-2 tsp

Butter-1 tsp

Celery-2-3 stalks, cut into small pieces

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies-1 tsp chopped

Onion-1 small sliced

Bay leaf-1-2 no

Cinnamon stick-1-inch piece

Salt and pepper to taste

Boiled beans- 1 cup- kidney beans/ black beans/ baked beans etc can also be used in this recipe.

Water-1/2 cup

Parsley-2 tsp chopped

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

For the base of the rice:

Oil-2 tsp 

Ginger-garlic-1 tsp chopped

Spring onion-2 sliced

Green chilies-2 slit

Salt and pepper to taste

Boneless chicken shredded-1 cup

Soya sauce-2 tsp

Red chili sauce-2 tsp

Mushrooms-1/2 cup sliced

Boiled sweet corn-1/2 cup

Corn starch -2-3 tsp to thicken 

Cheese- 2-3 tsp grated

Method:

1. Prepare all the ingredients for the base of the recipe and the fried rice

2. Heat oil and saute the ginger, garlic, chilies, onions and saute for 1 minute, add in the chicken shreds and saute for 1-2 mins, add in the seasonings, mushrooms, corn water/stock and sauces and mix well.

3. Reduce flame and cook for 6-8 mins and then add corn starch solution to thicken it all up.

4. Place this mixture at the base of your serving dish or bowls. Now toss the rice and add it over this and serve.

5. To prepare the fried rice, heat oil and butter in a pan add in the spices, ginger, garlic, chilies, onions and saute for 2 mins.

6. Add in the beans and celery and saute, add seasonings, herbs, chili flakes, sauces to taste and add in the cooked rice and saute it all well for 3-4 mins, cook for 4-5 mins and then place this over the chicken and mushroom mixture and top it up. Garnish with greens and serve hot.

Recipe- 5] ASIAN CELERY STIR FRY

Ingredients:

Oil-2 tsp

Butter-1 tsp

Red chilies-1-2 slit

Green chilies-1-2 slit

Spring onions- 4-5 no sliced

Celery- 3-4 stalks cut into small pieces

Chicken sausages- 2-3 no sliced

Salt and pepper to taste

Carrot-1 cup strips

French beans- 4-5 sliced

Red capsicum-1/2 no strips

Soy sauce- 2 tsp

Red chili sauce-2 tsp

Peanut butter-2 tsp

Water/stock-1 cup

Mixed herbs-1/4 tsp

Chili flakes-1/4 tsp

Honey-1 tsp

Corn starch solution- 2-3 tsp to thicken

Parsley-2 tsp chopped

Assorted nuts-2-3 tsp sliced

Assorted seeds-2 tsp toasted and added

Spring onion greens- 2-3 tbsp. chopped

Method:

1. Prepare all the ingredients for the celery stir fry dish.

2. Heat oil and butter in a pan, saute the chilies, onions, and garlic for a couple of minutes.

3. Add in the chicken sausage pieces and saute for 2-3 mins. Add in seasonings, herbs, chili flakes, honey, sauces, little water and allow the chicken to cook for 6- 8 mins.

4. Add in the carrot and capsicums, peanut butter and adjust it with a little water, cook for 3-4 mins.

5. Now add in a little corn starch solution and thicken up the mixture to a semi-dry/ medium gravy texture, add in nuts and seeds, mix well and garnish with parsley/ spring onions and mix. Serve hot. 

Recipe- 6] CELERY AVOCADO TUNA SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves-1 cup

For the body of the salad:

Celery-2-3 stalks cut into slices

Avocado-1 ripe, peeled, stoned, cut into cubes

Tuna fish-1 cup, drained from the tin.

For the dressing of the salad:

Mayonnaise sauce-1/2 cup

Salt and pepper to taste

Lime juice-2 tsp

Assorted herbs-2-3 tsp fresh

Mustard paste-1/2 tsp

For the garnish of the salad:

Assorted nuts/seeds-2-3 tsp

Micro-greens-2-3 tsp

Fresh herbs-2 tsp

Cherry tomatoes-3-4 cut

Method:

1. Prepare all the ingredients for the salad as listed. We can also use tofu, grilled paneer or grilled veggies, boiled/roast chicken, etc in this salad.

3. In a salad plate, arrange the assorted cleaned, washed, chilled, and crispy lettuce leaves as the base.

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

5. Now add the body of the salad into the dressing and toss it well, check for taste and adjust it accordingly.

6. Dish out the chilled salad onto the serving salad plate and garnish it, serve cold.

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 Sensational Sausage By: Dr. Kaviraj Khialani- Celebrity Master Chef.

The Sensational Sausage

The concept of sausage is quite an old one and goes back to historic times in our culinary heritage where this term Sausage can refer to the loose sausage meat, which can be formed into patties or stuffed into a skin. When referred to as a product it is usually cylindrical and encased in a skin or a casing. Sausages have also been said to have probably been first been invented as a means of preserving blood, offal, and small scraps of meat in convenient edible containers, the stomachs, and intestines of the slaughtered animals.

While it is also said that the word “Sausage” was first used in English in the mid-15th century, spelled “sawsyge”. This word came from Old North French saussiche (Modern French saucisse)”. The French word came from Latin salsica (sausage), from salsicus (seasoned with salt). The earliest known reference to sausage dates to Greece in the eighth or ninth century BC. Evidence suggests that sausages were already popular both among the ancient Greeks and Romans and most likely with the various tribes occupying the larger part of Europe.

While sausages may have begun in frugality, they had already evolved into delicacies worthy of a gourmet’s attentions. Pork is the meat most commonly used to produce sausages. Hot dog or frankfurter, frank, or wien is a cooked sausage, traditionally grilled or steamed and served in a partially sliced bun. Pork and beef are the traditional meats used in hot dogs. 

Less expensive hot dogs are often made from chicken or turkey, using low-cost mechanically separated poultry, and while the sausage is also defined as a type of meat product usually made from ground meat, often pork, beef, or poultry, along with salt, spices, and other flavorings. Other ingredients such as grains or breadcrumbs may be included as fillers or extenders.

Though we also relate to forcemeats in association with sausage making with a variety of components and formulae which form a part of their composition have been helping create and prepare varied types of sausages around the world over the years which have been used in a number of ways in our culinary repertoire.

A Few Culinary Uses of Sausages:

While there are loads of sausages around the world for us to enjoy and relish in various recipes/ cooking styles and combinations, some of the most commonly used options with sausages are as below:

1. Sausages have been popular on a Breakfast table: A variety of sausages are used for breakfast be it English breakfast, American or the contemporary to the new world cuisine varieties, sausages are able to find their right place in grilled forms, saute, and cooked up on a hot griddle and dished out with eggs, baked beans etc. from hot dogs to frankfurters and the long list of international sausage varietals there have been a number of them being used. Some of the famous ones have included black pudding sausage and Scottish varieties being served for morning munchies.

2. Sausages are good to go in Soups, Salads, Stir-fries: Sausages are ideal to be used in a number of gourmet delicacies add them to your favorite choice of soup with veggies ideally with potatoes and some herbs, have them in the form of a broth with veggies in a well-flavored stock. Add sausages to your salad bowls, grill them, pan fry them, use the smoked varieties as well to add that special punch into a salad with a nice tart dressing to compliment it. Sausage stir-fries in combination with veggies, pulses, legume options, greens, beans, root veggies, etc also turn out to be good for brunch options.

3. Sausages in Baked & Roast dishes: Lace them in combination with choicest veggies and complimenting options in a creamy white sauce with cheese and set it into a baking dish, layer it with a twist of taste flavors, with pasta, noodles, rice, bread, and potatoes, etc. it turns out to be a yummy delight the moment it is browned at the top and has a nice crusty cheesy look. It has also been observed that sausages have also been a part of roast preparations be it a poultry roast like stuffed roast chicken with a stuffing of bread, herbs and sausages, or be it a roast turkey as well. A variety of sausages have been adding their delectable and robust flavor into roast preparations as well.

4. Sausages in bakery products: Baking variety of goodies with sausages is a great thing to do, talking of the varieties of pastry options, puff pastry, flaky pastry, shortcrust pastry, filo pastry, etc somehow they are all able to adapt themselves well with sausages in the form of fillings and stuffing since a long time now. Some of the all-time favorites include quiche, tarts, tartlets, filo-wrapped sausages, bread dough wrapped sausage delights, stuffing for a croissant, sausage and cheese puffs etc.

5. Sausages in Fusion recipes: one of the recent trends we have witnessed includes mix-n-match combination recipes with a little of this and a little of that dishing out a delicacy to excite the senses and treat the palate. Indian twist to sausages by tempering them, adding them to a curry, cooking them in a saute or stir fry format, simmering them into a desi coconut stew, adding them to a pulao, stuffing it into a samosa, wrapping it into a Kathi roll and more! besides when we talk of fusion we can also mix two of more cuisines as well for instance an Indo-Chinese sausage Tava pulao, an Indo- Mexican sausage peri-peri tortilla wrap, an Indo –Spanish sausage tapas platter with varied flavors. Today we also have a choice of vegan sausages as well to work with and they are simply awesome to try and include in our diets, recipes, and menus.

6. Sausages in Sandwiches, Pancakes Rolls and Wraps: while we relate crepes to be the original french variety of pancakes, they are thin and delicate which can be wrapped up with a variety of fillings using eggs and sausages, Akoori and the scrambled versions have also found their way all the way with sausages in pan rolls for brunches, savory sausage pancakes topped with an array of delectable toppings/sauces to go along from a live counter during festive occasions/ Sunday brunches etc. rolls, wraps and hot dog bread, subs have also been one of those options where sausages have been found popularly across the western part of the world. While in India we talk about our famous kathi rolls, Frankie’s etc having a sausage incorporated in them too would be a nice way to enjoy them for a change with a touch of spice and dash of robust flavors.

Here are a few of my favorite easy to dish out Recipes with Chicken Sausages:

Recipe-1] COCONUT CURRIED SAUSAGES

Ingredients:

Sausages- 250 gms, cut 1 x 3

Carrot-1 small cubed/sliced- blanched

Potato cubes-1 cup fried.

Oil- 2 tsp

Butter-1 tsp

Bay leaf- 1-2 no

Peppercorns- 3-4 no

Curry leaves- 4-5 no

Garlic- 1 tsp chopped

Ginger-1 tsp chopped

Green chilies-1 tsp chopped

Onions-1 cup chopped

Tomatoes-2-3 small puree

Salt to taste

Red chili paste-2 tsp

Coriander powder-1 tsp

Cumin powder-1/2 tsp

Turmeric powder-1/2 tsp

Garam masala powder-1/4 tsp

Coconut milk- 2 cups thick

Water-1/2 cup

Cashew paste-1 tsp

Coriander leaves-2 tbsp. chopped

Method:

1. Prepare all the ingredients for the coconut curried sausages.

2. Heat oil and butter in a pan add in the curry leaves, ginger, garlic, onions, green chilies, and saute for 2-3 mins.

3. Add in the tomato puree, red chili paste, salt, and all powdered spices and saute for 2-3 mins.

4. Add in little water and let the gravy cook for 5- 7 mins, add in the coconut milk and cashew paste, and simmer for 3-4 mins.

5. Finally add in the sausages and fried potatoes and allow them to simmer in the gravy for 5-7 mins, add coriander and serve hot.

Recipe-2] SAUSAGE AND SPINACH DUET

Ingredients:

Sausages- 250 gms, cut 1 x 3

Spinach leaves- 1 bunch, cleaned and blanched

Sweet potato- 1 cup, cubed and boiled.

Oil-2 tsp

Butter- 1 tsp

Cinnamon stick- 1-inch piece

Cloves- 3-4 no

Dry red chilies-1-2 no slit

Green chilies-1-2 slit

Ginger-garlic paste-1 tsp

Onion-1 small chopped

Tomato- 1 small chopped

Salt to taste

Black pepper powder to taste

Cumin seeds-1/2 tsp

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Garam masala powder-1/4 tsp

Water-1/4 cup

Method:

1. Prepare all the ingredients for the sausage and spinach duet.

2. Heat oil and butter in a pan add in the cinnamon stick and cloves.

3. Add in the ginger-garlic paste, red chilies, green chilies, onion and cumin seeds, saute for 1-2 mins.

4. Now add in the tomato, salt, and all powdered spices, herbs, chili flakes and little water and cook for 2-3 mins.

5. Add in the sausages, spinach and potatoes and cover, simmer for 3-5 mins and serve hot.

Recipe-3] SAUSAGE SANDWICH FIESTA

Ingredients:

Sausages- 4-6 no, cut 1 x 2 lengthwise

Hot dog rolls/ bread- 3- 4 no

Butter-2 tsp to spread on the bread

Oil- 2 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Salt and pepper to taste

Mustard paste-1 tsp

Red chili sauce-1 tsp

Tomato ketchup-2-3 tsp

Chopped parsley-2 tsp

To add on into the sandwich roll:

Mustard mayonnaise-2-3 tsp

Cheese slices-2-3 no

Sliced onions- 2-4 slices

Coleslaw- ¼ cup

Tomato-1 sliced

Cucumber-1/2 sliced

Gherkins- 2-3 slices

Method:

1. Prepare all the ingredients for the sausage sandwich recipe.

2. Slit open the hot dog rolls and warm them on a non-stick pan/ griddle apply little butter and keep aside.

3. Heat oil in a pan add in the garlic, onions and saute it for 2 mins, add in the sausages and stir fry them on a high flame for 1 min.

4. Add in the mustard paste and all other sauces and coat them well on the sausages, cook for a minute and turn off the flame, add chopped parsley.

5. Place the saucy coated sausages in between the slit rolls and add more spreads/ sauces etc as needed and also place slices of assorted veggies, gherkins etc as listed to add more color, texture, crunch and freshness to the sandwich. Serve hot.

Recipe- 4] SAUSAGE MEXICANA 

Ingredients:

Sausages- 250 gms, cut 1 x 3

Oil-1 tsp

Butter- 1 tsp

Star anise- 1-2 no

Garlic- 1 tsp chopped 

Onion-1 small chopped

Refried beans/ kidney beans- 1 cup boiled

Green capsicum- ½ no chopped

Jalapeno peppers- 2-3 tsp sliced

Salt and pepper to taste

Cumin powder-1/2 tsp

Coriander powder-1 tsp

Red/ yellow capsicums-1/2 cup shredded

Water/stock-1/2 cup

Tomato puree- ½ cup

Tomato ketchup-2 tsp

Red chili sauce-2 tsp

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Boneless chicken cubes- 1 cup or paneer cubes/tofu- 1 cup

Parsley/coriander/ basil leaves- 2 -3 tsp

Method:

1. Prepare all the ingredients for the sausage Mexicana recipe.

2. Heat oil and butter in a pan add in the star anise, garlic, onion and saute for 1-2 mins, add in the tomato puree, salt, pepper, herbs, spices or use Mexican peri-peri spice powder to taste and saute for 1-2 mins, add little water and simmer for 2-3 mins.

3. Add in the chicken cubes, allow to cook for 5-7 mins, add in the kidney beans, tofu or paneer at this stage if being used in case of veg- do not mix with non-veg in the same recipe.

4. Add in the sausages and all the other sauces, seasonings and mix well, simmer for 3-6 mins, add in the colorful capsicums and mix well. Also add in the jalapenos, fresh herbs/ grated cheese/ sour cream on top as desired before serving.

5. Serve this recipe along with Mexican fried rice/ french bread / herbed garlic rolls etc.

Recipe- 5] STIR-FRIED SAUSAGES

Ingredients:

Sausages- 250 gms, cut 1 x 3

Oil-2 tsp

Butter-1 tsp

Peppercorns- 3-4 no

Slit green chilies-2-3 no

Spring onions- 1 cup sliced

Red capsicum-1/2 no shredded

Green capsicum-1/2 no shredded

Yellow capsicum-1/2 no shredded

Celery-1 stalk cut

Salt and pepper to taste

Soy sauce- 2-3 tsp

Red chili sauce- 2 tsp

Green chili sauce-2 tsp

Honey-2 tsp

White vinegar-2 tsp

Sugar-1 pinch

Schezuan sauce/hot garlic sauce-2 tsp

Water-1/2 cup

Corn starch solution-2-3 tsp

Assorted greens for garnish-1/4 cup or spring onions- chopped.

Method:

1. Prepare all the ingredients for the stir fried sausages.

2. Heat oil and butter in a pan add in the peppercorns, slit green chilies, sliced spring onions and saute for 2 mins.

3. Add in the sausages and capsicums, salt, pinch of sugar and pepper to taste, stir fry them on a high flame for 1-2 min.

4. Add in the sauces to taste as listed/ as per choice and mix, add little water and allow to cook for 3-4 mins.

5. Finally add in some corn starch solution and thicken it up a little to coat the sausages in the pan.

6. Serve hot garnished with assorted greens/ spring onion greens.

Recipe- 6] SAUSAGE PEPPER TARTS

Ingredients

Sausages- 250 gms, cut into small pieces

Oil-1 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Shallots- 3-4 chopped

Celery-1 stalk chopped

Assorted capsicums-1/2 cup fine chopped

White sauce-1/2 cup

Cheese-2-3 tbsp. grated

Ready to use Tart shells- 10-15 no

Peanut butter-2 tsp

Water-2-3 tbsp.

Mixed herbs-1/2 tsp

Capsico sauce- 1 tsp

Parsley-1 tbsp. chopped

Olives- 3-4 sliced

Method:

1. Assemble all the ingredients for the sausage tarts.

2. Heat oil and butter in a pan and saute the garlic, shallots, celery for a minute, add in the capsicums and sausages, and stir for 1 min.

3. Add in the salt, pepper, herbs, peanut butter, and little water and mix it all up, cook for 2-3 mins.

4. Once the sausages are nicely coated with the mixture lastly add in the Capsico sauce, a little white sauce for a creamy texture.

5. Fill the tart shells with this sausage mixture and top with olives, grated cheese and bake in the oven for 2-3 mins and serve hot as a snack.

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 | AS SOBER AS SEMOLINA By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Semolina also called Rava or Sooji in local terms is a coarse flour made from Durum wheat, a hard variety of wheat when ground into a flour it is called as semolina & it has been used across the world in bread, pasta, porridge, cutlets and more.

To me it is always helpful in my kitchen since it makes life easy in many ways due to its easy to find place into various recipes and different forms and somehow it just blends in so well that many of my guests didn’t even realise that it was a part of some recipes. Some of my all-time favorites have been sooji ladoo, sooji ka cheela, rava paniyarams & baked semolina and coconut pudding.

It is usually yellow in color when made from the durum variety and when made from softer wheat types the color is a little whitish. Its shade is darker and more golden in color than all purpose flour with a mild earthy aroma and it available all through the year.

Semolina has found its way in a number of ways, forms and delicacies in global cuisines and is also easy to work with when it comes to mix-n-match fundamentals and fusion cooking as well. 

Health Benefits of Semolina:

• Semolina is a good source power pack vitamin.

• Helps support our metabolism

• Assists in building the immune system of our body.

• It is rich in minerals which help in bone maintenance.

• Semolina flour helps maintain nervous system.

• Due to its potassium content it helps kidney functioning.

• Semolina has been known to digest slowly in our system thus it makes us feel full for a longer duration of time.

• It is a quick and nourishing source of energy in our foods, prevents overeating.

• Semolina is an iron rich ingredient and should be consumed, it is also an immunity boosting ingredient.

• Semolina used wisely also assists in weight management.

• It has also been found supporting heart health and controls blood sugar levels in our body.

Usage of Semolina in Kitchen and Bakery:

• Semolina has played a multi-faceted role in our kitchen and bakery in many ways over the years and can be well adapted into savoury and sweets as well.

• One of the most common preparation we know is upma a popular breakfast dish we make with semolina in India. It is simple and easy, ready in minutes and can be variated with a lot of ingredients like adding veggies and nuts/seeds of your choice to make it more interesting.

• Semolina has been used in covering most of our Indian recipes to form a preventive coating and also a crust forming agent in dishes like tikkis and cutlets, fish fry etc.

• Commonly also found used in sooji ki kheer/ sooji phirni by cooking it in milk with a few sweetening agents, nuts etc served as a dessert. 

• While Italians have been found making gnocchi a homemade fresh pasta using semolina serving it with a nice sauce like pesto, marinara or the famous Arabiata.

• I tried making gnocchi with our upma concept and served it with a nice cheesy pesto chutney with a tempering of curry leaves and bohri red chilies!

• The south indian kitchens all-time favourite is the rava idli, rava dosa, rava uttappams, appams and many more to add to, not to forget the sooji ka sheera famous all over.

• For some of my continental dishes specially baked varieties I often use corn, spinach, mushrooms as the body of the dish plus semolina in place of refined flour and I prefer using olive oil as compared to butter hence reducing a considerable amount of calories and yet coming out tasty with a dash of irrestible cheese!

• Semolina cooked with soy keema in a mildly spiced indian masala turned out yum when I stuffed it into a multi-grain dough and made a paratha from it and served it with a tempered yoghurt-mayo schezuan raita- fusion it is!

• A semolina pudding with chocolate and nuts can also be served with a topping of assorted fresh fruits and cream.

• I also tried a sooji ka sheera with coconut and chocolate and set it in small moulds, upturned them and served them with a topping of flamed brandy with raisins and brown sugar along with a dash of praline for the crunch.

Here are a couple of recipes with the Sober Semolina for all to try!

Recipe-1] SNACK TIME SEMOLINA BITES

Ingredients

Semolina- 1/2 cup. lightly dry roasted.

Warm/hot water-1 cup

Oil- 1 tbsp. for cooking & little for shallow frying.

Cumin seeds- ½ tsp

Ginger-garlic-green chili paste- 1 tsp mix.

Boiled mashed corn- ½ cup

Boiled mashed potato-1/2 cup

Salt and pepper- to taste

Mixed herbs- ½ tsp

Chili flakes- 1 tsp

Grated cheese-2 tbsp.

To coat with semolina/breadcrumbs/oat meal flour etc.

To serve with – green coriander chutney/ ketchup/ pesto-mayo sauce, dips of your choice.

Method:

1. Prepare all the ingredients for the recipe.

2. In a pan, heat some oil add in the cumin and ginger, garlic, chili paste- if you wish you can use freshly chopped as well.

3. Saute for a few seconds, add in the corn, seasonings and herbs, chili flakes.

4. Mix well on a low flame, add in the roasted semolina and mix well, add in 1 cup hot water and continue mixing it, simmer and cook for 4 to 5 mins.

5. Turn off the flame, add in the mashed potatoes, add fresh coriander, mint if desired.

6. Cool the mixture, apply oil on the fingers, divide the mixture into equal portions, shape each of them into round tikkis, stuff with little cheese and seal well.

7. Coat and shallow/deep fry as desired to a golden shade, serve hot as a snack/ also try using it as koftas, burger patties etc.

Recipe-2] CHICKEN SEMOLINA SHORBA

Ingredients

Semolina- ½ cup

Oil- 1 tbsp.

Garlic- 1 tsp chopped

Onion- ½ chopped

Tomato puree- 1 cup, fresh

Veg stock/water – 2 to 3 cups

Salt and pepper to taste

Fresh basil leaves- 4 to 5 nos.

Chili flakes-1/2 tsp

Mix veggies- carrots/beans/peas/capsicum/sweet corn- ½ cup mix- cut into small pieces and blanched.

Boneless chicken boiled-1/2 cup shredded

Grated cheese- 1 tbsp. optional

Method:

1. Prepare all the ingredients for the soup.

2. Heat oil in a saucepan, add in the garlic, onions and saute for 10 seconds, add in the semolina and roast it for a few seconds until the color gets a little dense then tomato puree, salt, pepper, herbs and chili flakes.

3. Add in the veggies of your choice, add stock or water.

4. Bring to a boil, simmer the soup for 10 -15 mins.

5. Serve hot garnished with fresh basil/ grated cheese. Serve with bread/ garlic bread etc.

Recipe-3] SIMPLE SEMOLINA SWEET

Ingredients

Semolina -1 cup, lightly roasted

Oil-1 tsp

Ghee/butter-2 tsp

Green cardamom seeds- ¼ tsp

Brown sugar-2 tsp

White grain sugar-1/2 cup

Almonds-2 tsp, sliced

Raisins-2 tsp chopped

Cashews-2 tsp sliced

Saffron milk solution- 2-3 tsp

Milk- 750 ml

Orange segments- ½ cup

Chickoo-1/2 cup peeled & cubed

Banana-1 ripe, sliced

Honey-2-3 tbsp.

Choco-chips-2-3 tsp

Method:

1. Prepare all the ingredients for the sweet semolina recipe.

2. Using a thick bottomed pan, saute the fine semolina with green cardamom seeds in a little oil, butter/ghee for a few minutes, add in the brown and white grain sugar as per taste, add in boiled milk and give it a nice mix.

3. Reduce the flame and cover and simmer, allow to cook on a low flame for 8-10 mins, adjust the texture adding more milk if needed, add in the nuts and mix well.

4. In a separate pan, stew the fruits of your choice, add in honey and fruits, a stick of cinnamon if desired for taste, also choose between using rum or brandy to flavor the fruits, apples, pears, berries etc can also be used.

5. To assemble the sweet, grease small individual moulds/ baba moulds with a little butter, spoon in a little of the warm semolina mixture half way up and continue with a few stewed fruits in the center along with few chocolate chip and again top it up with the semolina mixture all the way up.

6. Refrigerate the sweet for couple of hours and de-mould it and serve with a topping sauce of your choice like a kiwi crush, or a berry compote etc.

Recipe-4] DATE AND NUT SEMOLINA & WHEAT SWEET

Ingredients

Semolina-1/2 cup

Whole-wheat flour-1/2 cup

Ghee-3 tsp

Oil-1 tsp

White grain sugar-3/4 cup

Brown sugar-2 tsp

Milk- 400 ml

Hot water-250 ml

Green cardamom powder-1/2 tsp

Almonds-1 tbsp. chopped

Raisins-2 tsp chopped

Cashews-2 tbsp. chopped

Banana-1 ripe, mashed

Dates- 4-6 no chopped/ puree

Choco chips-2-3 tsp/chocolate sauce-2 -3 tsp

Method:

1. Heat oil along with ghee/butter in a pan add in the semolina and whole wheat flour and green cardamom powder and saute on a low flame for 4-5 mins.

2. Add in the sugar both white and brown and mix, add in hot water first followed by warm milk a little at a time, also add in the mashed banana and dates.

3. Cook the mixture on a low flame for 3-5 mins, mix well, add more milk if needed, check for sweetness add in the assorted nuts and mix well.

4. Cover and simmer for another 3-4 mins and then dish out and serve this dessert warm. We can also add more flavor into this recipe by adding fresh fruits into it by layering it in dessert cups.

Recipe-5] SAVOURY SEMOLINA VEGGIE DELIGHT

Ingredients

Semolina- 1 cup, fine and lightly roasted.

Oil-1 tsp

Ghee/butter-2 tsp

Curry leaves- 6-8 no

Cumin seeds-1/2 tsp

Mustard seeds-1/2 tsp

Green chilies-1 tsp chopped

Red chilies-1 slit

Ginger-1 tsp chopped

Onion-1 small chopped

Tomato-1 small chopped

Salt to taste

Red chili powder-1/4 tsp

Turmeric powder-1/4 tsp

Assorted veggies- carrots/ beans/ peas and cauliflower slightly blanched/boiled- ½ cup

Lime juice-2 tsp

Coriander leaves- 2 tbsp. chopped

Flax seeds/ melon seeds/ chia seeds-2 tsp

Roasted crushed peanuts- 2-3 tsp

Method:

1. Pre-prep all the ingredients for the savory semolina recipe.

2. Heat oil, butter/ghee in a pan add in the ingredients for the tempering starting from curry leaves, to mustard, cumin seeds, green chilies, ginger, onions and saute them for 1-2 mins.

3. Add in the tomatoes, salt, all powdered spices to taste and mix well, add in the roasted semolina and bhunao/saute for a couple of minutes.

4. Add a double quantity of warm water into the mixture and cover, simmer and cook for 6-8 mins. Add in the nuts, seeds of your choice, cook for 2-3 mins.

5. Finally add in the lime juice, peanuts, coriander leaves and serve hot.

Recipe-6] FRUITY SEMOLINA PUDDING

Ingredients:

Semolina- 1 cup, fine- lightly roasted

Oil-1 tsp

Ghee/butter-2 tsp

Cinnamon stick -1-inch piece

Soy milk- 250 ml

Warm water-150 ml

Almond paste-2 tsp

Raisins-2 tsp chopped

Sweet yogurt-1 cup

Lychee pulp/ custard apple pulp-1/2 cup

Pistachios-2-3 tsp chopped

Rose water-2-3 tsp

Condensed milk-2-3 tbsp.

Method:

1. Prepare all the ingredients for the pudding.

2. Heat up the oil, ghee/butter in a thick bottomed pan and lightly roast the semolina in it for a couple of minutes with a piece of cinnamon.

3. Reduce the flame further and add in sugar to taste and little condensed milk, mix and add warm water first and then little soy milk and mix, cover and simmer for 10-12 mins.

4. Add in the nuts and mix well. Cook for another 3-4 mins and turn off the flame, cool slightly.

5. Mix in the sweetened yogurt with a little lychee pulp or custard apple pulp and chill.

6. To assemble the dessert, use tall dessert cups or glasses and place a little of the prepared semolina pudding at the base, top with the fruity yogurt and garnish with pistachios and other nuts, chill the dessert for 1-2 hours and serve.

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 | BABYCORN- BRINGING IT ON By: Dr. Kaviraj Khialani- Celebrity Master Chef.

 BABYCORN- BRINGING IT ON !

Babycorn one of that cute and delicate looking variety of veggies we have been looking at and trying to include in our recipes in a number of ways for a while now is a cereal grain taken from corn harvested early while the stalks are still small and immature. It typically is eaten whole, cob included, in contrast to mature corn, whose cob is too tough for human consumption. It is eaten both raw and cooked. Baby corn is common in stir fry dishes. Used extensively in Asian and oriental cooking, baby corn has been touted as one of the healthiest veggies you can add to your stir-fries and salads. 

Babycorn are just regular corns that are picked before maturing. In terms of the nutritive profile too, baby corn and corns very very slightly. In fact, for those trying to lose weight baby corn may just prove to be a better bet, because of its relatively lesser starch content. Baby corns have found a popular fan following in the west too. It is one of the most imported vegetables across the world. 

Here are some essential benefits of Babycorn we need to be aware of in order to use it more effectively in our recipes and diets:

Rich Source of Folate: Folic acid is said to play an important role in preventing neural-tube birth defects in the fetus. Pregnant women may want to add baby corn in their pregnancy diet for healthy nutrition. From weight loss to healthy vision, baby corn is a storehouse of health benefits. Don't let its mini size deceive you into believing otherwise. 

Good for Eye Health: Yellow baby corn, much like the matured corn has a decent amount of carotenoids. Carotenoids support eye health and lower the risk of cataracts. Baby corns are rich in Vitamin A which helps to aid eye health. We can take care of our eyes by eating healthy foods that are a good source of vitamin A. Baby corns consist of carotenoids which are a type of pigment found in plants and algae which gives it a yellow.

Stimulates Digestion Baby corn is packed with both soluble and insoluble fibers. Fibers help stimulate healthy digestion. A healthy digestive system may also help in healthy and effective weight loss. Baby corn has 0% fat and is a rich source of Vitamins A and C whereas sweet corn has 1.2 grams of fat and also is rich in vitamins A, B, and E, thiamine, niacin, pantothenic acid and folate.

Nutrient-Dense Baby corn is an extremely nutrient-dense veggie. In addition to essential fibers and proteins, baby corns are packed with vital antioxidants too. It is said that just half-cup serving meets 4 percent of the daily body requirement of vitamin A and iron, and 2 percent of the daily requirement of vitamin C.

Adding Babycorn into our routine cooking and daily recipes:

A little thinking and experiment usually go a long way and as they say sky is the limit! for me Babycorn has been one of the most commonly used veggie options as an add on and blend it in type variant in combination with various cuisines and cooking styles:

1. Babycorn in soups, salads, stir-fries: choice of ingredients, freshness and crunch to bite into, Babycorn is one good ingredient to add to that bowl of soup be it an indian shorba or a cream of tomato soup, a minestrone from Italy or a chowder from America, it turns up well. For salads I like to blanch them a little and refresh with chilled water, marinate them in a nice spicy, tangy, pungent combination and lightly grill them or pan fry them and add them to salads. For a stir fry recipe baby corn is always a welcome and with mushrooms, broccoli, asparagus, zucchini and others it adds a nice balance to the dish.

2. Babycorn in baked dishes, rice and stews: referring this to a multi-cuisine approach in our kitchens Babycorn into a baked version with a little white sauce, some blanched spinach, assorted non-veg options like boiled/roasted chicken or sausages, salami, bacon etc with a little spread of grated cheese, baked and served hot is simply irresistible. Adding to fried rice with eggs, prawns, chicken, mushrooms etc, with a touch of spice soya, schezuan just makes it complete in all respects and offers a good level of satisfaction on the plate. Into stews and gravies be it coconut-based or the regular onion tomato- brown onion masala etc Babycorn turns out good enough in a number of variations with capsicums, potatoes, sweet potatoes, and many more veggies.

3. Getting Creative with Babycorn: from snacks like pakodas, bhajiyas, toasts, wraps and rolls, samosas, spring rolls, cutlets and tikki concepts, Babycorn can be adapted into all these recipes by working on its form and developing its flavor in a number of ways.  For instance, a Babycorn skewer marinated with indo- Indonesian spices and sauces, grilled like a satay concept and served with an achari peanut butter sauce! Marinated roasted Babycorn stuffed in mini eggplant cups layered with chicken mince and olives topped with cheesy Makhni sauce, baked and served with til wala garlic bread is simply scrumptious!

Here are a few easy to make recipes using Babycorn:

Recipe-1] BABYCORN KI PESHGI

Ingredients:

Babycorn- 150 gms, cut into smaller pieces

Potato-1-2 small, peeled, and cubed.

Oil-2 tsp

Ghee-1 tsp

Jeera-1/2 tsp

Ginger-garlic paste-1 tsp

Onion paste-1 cup

Bay leaf-1 no

Peppercorns-2-3 no

Green cardamom-2 no

Salt to taste

Tomato puree-1/2 cup

Red chili powder-1/2 tsp

Turmeric powder-1/4 tsp

Kasuri methi-1 tsp

Cashew paste-2 tsp

Curd-2-3 tbsp. thick and beaten up

Coriander leaves-2 tbsp. chopped

Water as needed

Method:

1. Prepare all the ingredients for the Babycorn recipe.

2. Heat oil and ghee in a pan, add in the bay leaf, peppercorns, cardamom, cumin seeds and saute for few seconds, add in ginger- garlic paste, onion paste and cook for 3-4 mins.

3. Continue cooking the onion paste mixture for around 5-7 mins, add little water to prevent sticking at the base. Add in the tomato puree, salt and all powdered spices, kasuri methi, cashew paste and mix well.

4. Cook the masala on a medium flame for 2-3 mins, add in the potato cubes and Babycorn pieces and little water and simmer for 8-10 mins or until just cooked to the bite.

5. Add in fresh cream and coriander leaves and cook for another 2 mins, serve hot garnished with ginger juliennes, fried red chili etc. serve this recipe with a plain kulcha, missi roti, pudina paratha etc.

Recipe-2] BABYCORN LEMON FRIED RICE

Ingredients:

Babycorn- 150 gms, cut into smaller pieces

Oil-2 tsp 

Butter/ghee-1 tsp

Hing- ¼ tsp

Mustard seeds-1/2 tsp

Cumin seeds-1/2 tsp

Curry leaves- 4-5 no

Slit green chilies-2 no

Ginger-1 tsp chopped

Onions/ shallots- 2-3 tbsp. cut/ sliced

Boiled white/ brown rice -1 and a half cup

Salt to taste

Coriander powder-1 tsp

Garam masala powder-1/4 tsp

Sunflower seeds/ flax seeds/ pumpkin seeds- 2 tsp

Turmeric powder-1/2 tsp

Grated coconut-1/4 cup

Lime juice-2-3 tsp

Method:

1. Prepare all the ingredients for the Babycorn lemon fried rice.

2. Heat oil and ghee in a pan add in the ingredients for the tempering from hing to mustard seeds, cumin seeds, curry leaves, red chili, green chilies, ginger, and saute for a few seconds.

3. Add in the sliced/chopped onions/ shallots and saute them until lightly pink, add in the grated coconut, salt and all the powdered spices, Babycorn pieces and mix well. Add a few spoons of water to prevent burning and to allow the Babycorn to get a little tender.

4. Now add in the cooked rice of your choice, seeds as desired for a crunch and give it a nice toss and cover, simmer and cook for 8-10 mins, add a splash of fresh lime juice, mix and serve hot garnished with fresh coriander/ fried curry leaves/ mint or assorted nuts.

Recipe- 3] BABYCORN SNACK TIME

Ingredients

Babycorn- 150 gms cut into pieces

For the marination:

Oil-2 tsp

Salt and pepper to taste

Soy sauce-2 tsp

Red chili sauce-2 tsp

Honey-1 tsp

Sugar-1 pinch

Mustard paste-1/4 tsp

To add to the marination:

Egg -1/2 no if desired

Maida-2-3 tsp

Cornflour-2-3 tsp

Oil to deep fry.

Additional ingredients to stir fry:

Oil- 2 tsp

Slit red chilies-1-2 no

Slit green chilies-1-2 no

Sliced spring onions-2-3 no

Ginger-garlic-2 tsp chopped mix

Red/ green/ yellow capsicum-1/2 cup diced

Salt and pepper to taste

Water/stock-1 cup

Soy sauce-1 tsp

Red chili sauce-1 tsp

Schezuan sauce-2-3 tsp

White vinegar-1 tsp

Corn starch solution-2-3 tsp to thicken up

Spring onion greens-2 -3 tsp chopped

Roasted/ fried/ boiled peanuts-2 -3 tbsp.

Method:

1. Pre-prep all the ingredients for this recipe and keep it ready.

2. Apply marination on the Babycorn and keep refrigerated for 20 mins, remove add egg if desired or else just maida and cornflour and few drops of water to coat the pieces well.

3. Deep fry the batter coated Babycorn pieces in medium hot oil for 3-4 mins, remove onto a kitchen paper and drain off the excess oil.

4. To stir fry the recipe further, heat oil in a pan add in the chilies, onions and saute them for a few seconds, add in the capsicums, salt, pepper, the sauces, water/stock and bring to a boil.

5. Add in the corn starch solution and bring to a boil, as the gravy starts thickening up simmer the flame, add in the fried Babycorn pieces and allow to cook in the sauce for 1-2 mins.

6. Turn off the flame add in the peanuts, spring onion greens for garnish and serve hot as a snack.

Recipe-4] DESI BABYCORN PEPPER FRY

Ingredients:

Babycorn-150 gms, cut into long slices

Oil-2 tsp

Ghee/butter-1 tsp

Red capsicum-1/2 no cubed

Green capsicum-1/2 no cubed

Garlic-1 tsp sliced

Onion-1 small chopped

Ginger-1 tsp shredded

Tomato ketchup-2-3 tsp

Water/stock-1 cup as needed

Salt and pepper to taste

Lime juice-2 tsp

Coriander/parsley/spring onion greens-2-3 tsp chopped

For the masala paste:

Dry red chilies-2-3 no

Coriander seeds-1 tsp

Cumin seeds-1/2 tsp

Peppercorns- 4-5 no

White sesame seeds-1 tsp

Dry roast all above for 2-3 mins, Using 3-4 tbsp. water grind to a paste.

Method:

1. Pre-prep all the ingredients for the Babycorn recipe.

2. Heat oil and butter/ghee in a pan and add in the ginger, garlic, onions and saute them for a couple of mins, add in the prepared masala paste, little water to prevent burning and saute the mixture for a minute.

3. Reduce the flame add in salt and all the powdered spices to taste and little water/stock to cook the masala well for 3-4 mins. Now add in the sliced Babycorn pieces, tomato sauce mix and cover, simmer and cook for 8-12 mins.

4. Add in the capsicums and mix, cover and simmer for another 2-3 mins and add fresh coriander and a little lime juice, mix and serve hot, this recipe can also be having add ons like sweet potato cubes, mushrooms, beans or even boiled pulses, moong etc as well to add more variety, taste, flavor and crunch.

Recipe-5] BABYCORN COCONAKA SOUP

Ingredients:

Babycorn-150 gms, cut into smaller pieces

Oil-1 tsp

Butter-1/2 tsp

Garlic-1 tsp chopped

Ginger-1 tsp strips

Green chilies- 1-2 slit

Red chilies-1 slit

Onion-1/2 chopped

Thai curry paste- green/red- 2 tsp

Fresh basil leaves- 3-4 no

Water-2-3 cups

Salt to taste

Pinch of sugar

Assorted veggies to go along- carrots/beans/ capsicums/ mushrooms/ zucchini/ broccoli etc, cut and blanch the tough ones.

Assorted non-veg: boiled/ cooked chicken pieces, sliced sausages, salami, bacon, pieces of roast meat etc can also be added.

Corn starch solution-2-3 tsp to thicken up a little

Coconut milk-1 cup thick

Boiled noodles-1 cup

Spring onion greens-2-3 tsp. chopped for garnish

Lime juice-1-2 tsp add and serve

Roasted crushed peanuts-2-3 tsp.

Method:

1. Pre-prep all the ingredients for the Babycorn soup with noodles and coconut milk.

2. Heat oil and butter in a pan, saute the ginger, garlic, chilies, onions for a few seconds, add in the thai curry paste of your choice, add in little water, Babycorn pieces along with other tough veggies if any to allow cooking for few mins, if blanched can be added later as well.

3. Add in salt to taste, coconut milk, simmer for 3-4 mins, add in the noodles, fresh basil leaves, pinch of sugar and bring to a boil add little corn starch solution to thicken a little after having adjusted the texture for a soup.

4. Finally add lime juice, roasted crushed peanuts, greens for garnish and serve the soup piping hot.

Recipe-6] BABYCORN MUSHROOM MASALA

Ingredients:

Babycorn-150 gms, cut into small pieces.

Mushrooms- 6-8 no cut into quarters

Oil-2 tsp

Ghee-1 tsp

For the masala paste:

Garlic-5-6 cloves

Ginger- 2 tsp chopped

Red chilies-2 no

Green chilies-2 no

Onion-2 med sized

Tomato-2 med sized

Coriander seeds-1 tsp

Cumin seeds-1 tsp

Ajwain-1/4 tsp

Peppercorns-4-5 no

Water-1/4 cup to grind

Additional ingredients:

Curd-1/4 cup thick and beaten

Almond paste-1 tsp

Fresh cream-2 tsp

Water as needed for the masala

Salt to taste

Garam masala powder-1/4 tsp

Lime juice-1-2 tsp add and serve

Ginger-1 tsp strips for garnish

Coriander leaves- 2 tsp chopped.

Method:

1. Prepare all ingredients as needed for the recipe.

2. Using 2 tsp oil saute all the ingredients for the masala paste and keep aside, cool down and then grind to a paste using little water.

3. Heat oil and butter/ghee in a pan add in the prepared masala paste and cook for 2-3 mins add in little water, simmer.

4. Now add in the Babycorn, mushrooms and almond paste, curd and mix well, simmer for 12-15 mins until it all gets cooked and gravy gets a nice texture.

5. Add in fresh cream and coriander, mix well and cook for another 2 mins, add in lime juice, serve hot garnished with fried red chili/ strips of ginger. This goes well with hot phulkas, chapattis, naan, pudina laccha paratha etc and a bowl of raita on the side.

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 EXCITING EDAMAME By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE EXCITING EDAMAME

Edamame is a soybean that is young and green when picked. Because of this, edamame is soft and edible, not hard and dry like the mature soybeans used to make soy milk and tofu. The word edamame is Japanese for "Beans on a Branch." It is most often found in East Asian cuisine and sold both in the pod and hulled. Although the pod itself is not edible, it adds flavor, making edamame in the pod an ideal snack. The hulled version is great for adding to rice dishes and salads. Edamame is inexpensive, with the cost of hulled being slightly higher.

Edamame served in the pod is a popular appetizer at most Japanese food restaurants. It is a good choice for vegetarians, vegans, or anyone wanting to eat healthy, particularly since it is packed with low-fat soy protein. Edamame is sold both fresh and frozen, it can be served as an appetizer or snack and eaten straight from the pod, or the shelled soybeans can be incorporated into a recipe. When eating edamame still in the pod, the beans can be squeezed out of the pod directly into your mouth. The pods are usually salted, which adds to the flavor and experience of eating edamame. Edamame can be eaten hot or cold.

Edamame can be cooked in several ways, including boiling, steaming, microwaving, and pan-frying. To boil, add fresh, in-shell edamame to a pot of boiling, salted water and cook for 5 to 6 minutes until the beans are tender. Boil frozen edamame for 1 to 2 minutes. Drain and rinse the pods with cold water, if desire, to steam edamame, place an inch of water in a pot and bring to a boil. Place the edamame in a steaming basket, steam tray, or colander above the boiling water. Cover the pot and steam for 5 to 10 minutes for fresh edamame and 3 to 8 minutes for frozen edamame, until tender. Rinse to cool down, if desired.

My exposure to edamame beans has been a pleasant one and I have tried using it in Indian recipes as well with a touch of spice and dash of herbs as well when it comes to continental fusion as well and my experiments turned out to be positive in various ways from including edamame in Chaats, desi salad forms, in a shorba, desi mix of paprika and rustic roasted peanut flavored edamame mashed potatoes, fusion baked dishes with Indo-Chinese style eggplant and edamame bake with achari tofu and cheese sauce, edamame birishta pulao served with Tadkewala anari raita with curry leaf dust was yum too!

Although edamame is the same soybean that makes tofu, it has more taste than the bland bean curd. It is faintly reminiscent of peas and is buttery with a hint of sweetness and nuttiness. The texture is firmer than a pea, however soft, but with a bite. Frozen edamame is more readily available than fresh. Although most often sold in the pod, frozen edamame is also offered hulled. Bags of frozen shelled and unshelled edamame can be found in grocery stores in the freezer section. Though edamame is yet to get popular with us in our daily recipes and menus to a great extent, we need to create awareness and share ideas on how to use these beneficial & nutri-rich ingredients to avail maximum benefits from its qualities.

Here are a few Health Benefits of Edamame:

1. Edamame helps lower cholesterol levels, and assists in maintaining bone density.

2. Edamame is heart healthy food and also aids in weight loss.

3. Edamame aids in improving the digestive system and also reduces risk of cardio vascular diseases.

4. Edamame is a great immunity boosting ingredient and assists in healthy liver functioning.

5. Edamame is a great source of folate, it also helps in production of red blood cells in our body and allows us to access energy in foods.

6. Edamame is not only a good source of plant-based protein but also has a good content of manganese as well which helps the brain and nerve functioning well and also plays a role in the metabolism in our body.

Here are a few easy to adapt to recipes using Edamame Beans:

Recipe-1] CHICKEN EDAMAME COMBO

Ingredients:

Edamame beans-1 cup boiled

Chicken legs- 2 no

For the marination of the chicken legs:

Oil-2 tsp

Salt and pepper to taste

Red chili sauce- 1 tsp

Soya sauce- 2 tsp

Tomato ketchup-2 tsp

Honey-1 tsp

Apply on the chicken legs and keep aside for 30 mins.

Additional ingredients:

Oil-2 tsp

Garlic-1 tsp chopped

Ginger-1 tsp cut into strips

Spring onions-3-4 sliced

Carrots- ½ cup cubes

White cabbage/purple cabbage- ¼ cup cut

Broccoli /cauliflower-1/2 cup florets blanched

French beans-1/2 cup blanched

Fresh basil leaves- 8-10 no

Soya sauce-2 tsp

Red chili -2 tsp

Water/stock-1/2 cup

Corn starch solution-2-3 tsp

Roasted crushed peanuts-2-3 tsp

Peanut butter-1-2 tsp

Lime juice-2 tsp add and serve.

Method:

1. Prepare the edamame beans and keep aside. Marinate the chicken legs and cook them in a pan or roast in the oven until well cooked. Pull out the cooked chicken flesh and keep aside for the recipe.

2. Heat oil and butter in a pan/wok and saute the ginger, garlic, spring onions for a few seconds, add in the assorted veggies of your choice into the pan and add all seasonings, herbs, sauces, peanut butter etc and mix well.

3. Add in little water/stock as desired just to cover the mix in the pan and allow to cook on a low to medium flame for 6-8 mins, add in the pulled cooked chicken pieces, edamame beans, mix and add in the corn starch solution to thicken up the mixture.

4. Check for seasonings and texture of the dish and adjust accordingly, serve hot garnished with peanuts, fresh basil leaves and greens and add a splash of lime juice and serve.

Recipe-2] EASY EDAMAME TOSSED SALAD

Ingredients

Edamame beans-1 cup boiled/blanched to the bite

Olive oil-2 tsp

Garlic-1 tsp

Shallots/ madras onions- 10-12 peeled, cut 1x2

Green cucumber-1 no cut into small cubes

Red capsicum-1 no, cut into small cubes

Salt and pepper to taste

Fresh herbs-2-3 tsp parsley, basil, etc

For non-veg variations:

Boiled cubes of eggs- 1-2 eggs

Boiled cubes of boneless chicken

Sliced chicken sausages

Tuna fish- tinned/canned-2 3 tbsp.

For more veggies:

Use sliced blanched Babycorn

Saute assorted mushrooms

Zucchini green/yellow- ½ no cut into cubes

Water chestnuts-1/2 cup sliced

For the dressing:

Olive oil-2 -3 tsp

Honey-2-3 tsp

Lime juice-2-3 tsp

Pink salt/ rock salt/ sea salt to taste

Crushed black pepper to taste

Chili flakes-1/2 tsp

Chaat masala-1/2 tsp

Roasted cumin powder-1/4 tsp

White sesame seeds-2 tsp toasted

Mustard paste-1 tsp

Assorted lettuce leaves-1 cup for the base of the salad.

Method:

1. prepare all the ingredients for the edamame easy-to-toss salad.

2. arrange the crispy assorted lettuce leaves in a salad bowl/plate.

3. in a mixing bowl combine together the ingredients for the dressing and give it all a nice mix.

4. add assorted nuts like sliced almonds/walnuts/ pinenuts as well if desired and a few chopped dates too would do well.

5. Just before serving add the ingredients into the dressing including the veg/non-veg as per the list along with the cooked edamame beans and give the salad a nice toss.

6. Arrange the salad on a bed of lettuce and garnish with fresh herbs, sesame seeds, micro-greens, etc and serve immediately.

Recipe-3] EDAMAME CASHEW FRIED RICE

Ingredients:

Edamame beans-1 cup boiled/blanched to the bite

Boiled white/brown rice- 2 cups

Oil- 2 tsp

Garlic-1 tsp chopped

Ginger- 1 tsp shredded

Green chilies-2-3 slit

Red chilies-1-2 slit/shredded

Spring onions-2-3 sliced

Cashews-1/2 cup fried

Carrots-1/2 shredded

French beans-1/4 cup cut thinly

Red/green capsicum-1/4 cup shreds

Water chestnuts-2-3 sliced

Salt and pepper to taste

Soya sauce-2 tsp

Red chili sauce-1-2 tsp

Green chili sauce-1-2 tsp

Honey-1 tsp/ pinch of sugar

White vinegar-1 tsp

Spring onion greens-2-3 tbsp. chopped

For more variations: non-veg

Use boiled shredded chicken, roast sliced meat, medium sized prawns, poached or grilled fish could be served along as well.

Method:

1. Prepare all the ingredients for the fried rice recipe and keep ready.

2. Heat oil in a wok/ pan saute the ginger, garlic, onions, chilies for a few seconds, add in the assorted veggies, edamame beans and saute for a couple of minutes.

3.Add in the sauces and seasonings, vinegar, a pinch of sugar to taste and add your choice of non-veg ingredients as well as desired and mix well.

4. If using eggs, we can double fry and shred them/ or use scrambled eggs as well for more taste, color, flavour.

5. Now add in the cooked rice and fried cashews and stir it well with the other ingredients and cook for 2-3 mins.

6. Check for seasonings adjust as per taste and serve hot garnished with spring onion greens etc and serve hot with gravy or main course of your choice.

Recipe-4] EDAMAME TOFU MUSHROOM TRIO

Ingredients:

Edamame beans-1 cup boiled/blanched to the bite

Tofu-1 cup cut into large cubes, use firm or extra firm variety

Fresh button mushrooms-1 cup, sliced

Olive oil-2 tsp

Butter-1/2 tsp

Garlic cloves- 3-4 no sliced

Ginger-1 tsp shredded

Onion-1 small, chopped

Red/ yellow/green capsicum-1/2 cup shredded

Salt and pepper to taste

Mixed herbs and chili flakes to taste

Water/stock-1/2 cup

Corn starch-2-3 tsp to thicken

Soya sauce-2 tsp

Peanut butter-1-2 tsp

Schezuan sauce-1-2 tsp

Honey-1 tsp

Assorted herbs/greens to garnish.

For non-veg variations: use chicken liver marinate and cook it first, also we can use luncheon meat, sausages, salami etc in the similar recipe. We can also use lobster, prawns and shrimps too in a similar recipe with a twist to the usual.

Method:

1. Prepare all the ingredients for the trio combination recipe.

2. Marinate the tofu cubes with a little oil, salt, pepper, mixed herbs, garam masala power or a little all spice powder, lime juice, honey and keep aside for 10 mins, grill it and keep aside.

3. To prepare the recipe further, heat oil and butter, saute the garlic, onions for a few seconds, add in the assorted veggies and give them a nice saute over a high flame for a couple of minutes.

4.Add in little water/stock, sauces, peanut butter seasonings to taste and add in cooked edamame beans as well, mix and simmer for 3-5 mins.

5. Add in the corn starch solution and slightly thicken it all up and check for taste, add the tofu towards the end and mix lightly and serve it hot garnished with assorted seeds/ nuts and garnish it.

Recipe-5] EDAMAME ALMOND CREAM SOUP

Ingredients

Oil-1 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Bay leaf-1 no

Peppercorns-2-3 no

Onion-1/2 chopped

Celery-1 stalk chopped

Edamame beans-1 cup

Almonds-1/4 cup soaked and peeled, paste.

Fresh cream-1 tbsp.

Water/veg stock- 2-3 cups

Salt and pepper to taste

Fresh herbs- to taste like basil, parsley, mint

Chili flakes-1/2 tsp

Sweet potato-1 med sized, peeled and cubed

To serve with: toasted/fried garlic herbed croutons

Method:

1. Prepare all the ingredients for the edamame almond cream soup.

2. Heat oil and butter in a pan saute the bay leaf, peppercorns, garlic, onions for a minute, add in the sweet potato, edamame beans, seasonings, herbs, chili flakes and saute for 2 mins.

3. Add in the stock/ water and bring to a boil, simmer for 12-15 mins until well cooked, cool, puree and strain the mixture.

4. Bring it back to a boil, adjust texture of the soup with little stock/water and check for seasonings, add in the almond paste and cream and blend it well, simmer for 3-5 mins.

5. Serve hot garnished with slivered almonds, dash of fresh cream, fresh herbs/ micro-greens etc and serve along with bread croutons.

Recipe-6] HERBED EDAMAME PEA DIP

Ingredients:

Edamame beans-1 cup boiled

Chickpeas-1/4 cup boiled

Garlic-1 tsp chopped

Olive oil-2 tbsp.

Lime juice-1-2 tbsp.

Salt and pepper to taste

Mint leaves- 8-10

Coriander leaves- 2 tbsp. chopped

Roasted crushed cumin- ¼ tsp

Dates-2-3 chopped

Chilled water-2 -3 tbsp.

Tahini paste/ white sesame seed paste-2-3 tsp

Peanuts-2-3 tbsp. roasted

Mayonnaise-2-3 tsp

To serve with: assorted toasted or crusty breads/ crackers/ vegetable sticks/ fried snacks/ french fries etc.

Method:

1. Assemble all the ingredients for the dip, pre-prep as needed.

2. Using a jar of a mixer grinder or food processor, combine together the edamame and the chickpeas together with all other ingredients and churn the mixture to a nice coarsely smooth textured dip.

3. Use chilled water/ olive oil to adjust the texture as needed. Taste the flavor for herbs use basil/ thyme as well as an option.

4. Use toasted pine nuts or walnuts for a better nutty flavor. The dates used in the recipe add a nice bite and also nutritive value.

5. Remove the prepared dip and add a little mayonnaise or whipped hung curd into the mixture for more taste and texture, place it in the fridge until being used. Before serving the dip, garnish it with some toasted sliced nuts, seeds like flax seeds, melon seeds etc for a crunch, serve 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 | The Prawns on a Platter By: Dr. Kaviraj Khialani- Celebrity Master Chef.

PRAWNS ON A PLATTER

Prawns are a common name for small aquatic crustaceans with an exoskeleton and ten legs. The term "Prawn” is used particularly in the United Kingdom, Ireland, and Commonwealth nations, for large swimming crustaceans or shrimp, especially those with commercial significance in the fishing industry.

One of my favorite ingredients to work within my kitchen with a melange of tastes and flavors attached and adapted with this incredible ingredient which is not only easy to use and cook but also can be helpful in creating wonders on the plates for our food connoisseurs and seafood lovers.

 Shrimp that are present in this category often belong to the suborder Dendrobranchiata. In North America, the term is used less frequently, typically for freshwater shrimp. The terms shrimp and prawn themselves lack scientific standing. Over the years, the way they are used has changed, and these days the terms are almost interchangeable.

 Prawns are found in calmer waters where the prawns can nest in the water plants to lay their eggs. Like the shrimp, the prawn does tend to prefer the warmer waters in the tropics. The prawn feeds by filtering nutritious particles out of the water flowing around the prawn, and the prawn is therefore often found on rocks or close to the sea floor. Prawns can live for two to three years.

 They mature at about six to eight months of age, and spawning occurs in offshore waters. King prawns tend to spawn throughout the year while tiger prawns mainly spawn during spring and summer. A single prawn can spawn more than once in any one year. The female releases hundreds of thousands of eggs.

Prawns are omnivores and essentially scavengers. Some are planktivory’s and vegetarians. Prawns eat plant material, decaying organic matter, micro-organisms, small shellfish and worms. King prawns are sensitive to light so they bury themselves during the day and feed actively at night. Tiger prawns tend to be active day and night. The type of food varies according to the developmental stage and species of the prawn.

Prawn-based dishes are very common in Indian cuisine particularly since most people in India prefer to eat seafood and vegetables instead of meat. Now, it would be interesting to know what health benefits one can get from eating prawns. I like to combine prawns with a number of cuisines and methods of cooking since they turn out equally good in varied ways from Indian to Indonesian & from Spanish to Singaporean flavors!

HERE ARE SOME HEALTH BENEFITS OF PRAWNS:

• Prawns are a rich source of selenium which prevents growth of cancer cells.

• Prawns are rich in Vitamin-E and hence assist in maintaining health of skin, bones and teeth.

• Prawns are rich in Zinc levels which help us boost our immunity levels and they also include all the nine amino acids as well.

• Prawns are rich in Vitamin-B-12 therefore help in maintaining good cardiovascular health as well.

• Prawns are a rich source of omega-3 fatty acids, and also aids in the manufacture of red blood cells in our body.

• Prawns are helpful in maintaining normal nerve functions, and they are also rich in high-quality protein.

• Prawns have anti-inflammatory properties and also assist in maintaining normal blood pressure.

• Prawns are also comparatively low in calories as compared to most meats hence also help us maintain our body weight and keeping calories in control.

Here are a few of my all-time favorite recipes with Prawns:

Recipe-1] CHEESY PRAWN LUMPIA ROLLS

Ingredients:

• For the covering:

• Lumpia/ thin spring roll wrappers- 10-12 pieces

• For the filling:

• Prawns- 6-8 no, coarsely minced.

• Eggs-1-2 no

• Salt and pepper to taste

• Lime juice-2 tsp

• Garlic-1 tsp chopped

• Soy sauce- 2 tsp

• White vinegar-1 tsp

• Sugar-1/4 tsp

• Grated cheese-2 tbsp.

• Spring onions- 2-3 chopped

• Assorted veggies for color: shredded carrots/capsicums/cabbage

• Spring onion greens-2 tbsp. chopped

• Oil- 2 tsp + as needed to fry

• Dips/ sauces/ tabasco/ chili vinegar/ ketchup- to serve alongside.

Method:

1. Prepare all the ingredients for the Prawn lumpia as referred to in Filipino cuisine- simply termed as spring rolls.

2. Heat oil in a pan, add in the garlic, spring onions, and saute for a couple of minutes, add in the prawns, and saute for 2-3 mins.

3. Add in salt and pepper to taste, also add in the veggies of your choice as desired for contrast in color, and cook for 2 mins.

4. Now break in 2 eggs and scramble them and cook for 2-3 mins, add spring onion greens finally and mix, add chili vinegar, lime juice, and sugar and stir well. Cool and add some grated cheese into it for a varied taste.

5. Arrange the readymade lumpia wrappers and place a little of the prawn mixture in the center towards one side and apply little corn starch or flour and water mixture to help seal the rolls, turn in the sides and roll over, coat with a little dry flour and keep chilled, deep fry in medium hot oil until nicely golden browned and crisp, remove and serve hot with an assortment of dips and sauces of your choice.

Recipe-2] ASIAN STYLE SPICY PRAWN FRY

Ingredients:

Prawns- medium sized- 15-18 pieces, cleaned, washed.

For the marination:

Oil-2 tsp

Lime juice-2 tsp

Salt and pepper to taste

Turmeric powder-1/4 tsp

Red chili powder-1/2 tsp

Mix well and keep aside for 20 mins.

For the masala paste and cooking:

Oil-3-4 tbsp.

Onions-2 medium sized, sliced

Shallots- 4-5 sliced

Garlic-1 tsp

Ginger-1 tsp

Red chilies-3-4 no soaked in warm water.

Curry leaves-10-12

Salt to taste

Cinnamon, cloves, black peppercorns- 2 tsp mix.

Water-1/2 cup

Jaggery-1-2 tsp

Tamarind pulp-2-3 tsp

Coriander leaves- 2 tbsp. chopped

Method:

1. Marinate the prawns and keep in the refrigerator covered for 15-20 mins.

2. Meanwhile prepare the paste combine together the onions, ginger, garlic, red chilies, all whole spices, little salt, 2 tsp oil, ¼ cup water and grind to a coarsely smooth paste.

3. Heat 2-3 tbsp. oil or ghee in a pan add in a few sliced shallots/ madras onions and curry leaves and saute for 2-3 mins. Add in the prepared paste and cook on a medium flame for 2 minutes.

4. Add in the marinated prawns and saute well, add ¼ cup water and allow to cook for 4-5 mins, add in little grated jaggery and tamarind pulp as well, adjust salt to taste and add fresh coriander leaves and continue cooking for 3-4 mins more and serve hot as a snack / side dish.

Recipe-3] SPICED PRAWN SESAME TOASTS

Ingredients:

White/brown bread slices- 4-6 no, crusts removed and cut 1 x 4 

For the prawn mixture:

Prawns- 8-10 no cleaned, washed and roughly cut

Salt and pepper to taste

Green chilies- 1 tsp chopped 

Mixed herbs-1/2 tsp

Chili flakes-1/4 tsp

Lime juice-2 tsp

Garam masala powder-1/4 tsp

Egg-1/2 no yolk

Maida- 1 tsp

White and black sesame seeds- 2-3 tsp mix

Oil to fry

To serve with: peanut butter-mayo, schezuan chutney, tomato chili dip.

Method:

1. Prepare all the ingredients for this yummy snack, trim the sides of the bread slices and cut them into triangles/ squares as desired.

2. Using a food processor, combine together the prawns along with the other ingredients and make a nice coarsely smooth paste.

3. Remove the prawn mixture and keep covered in the refrigerator for 20 mins.

4. Wet fingers and hands a little and pick a little portion of the chilled prawn mixture and place and press lightly on the pieces of bread,use little water/ wet hand pressure to let it sit well.

5. Sprinkle a mix of the black and white sesame seeds on the prawn toasts and using wet fingers stick them all over.

6. Deep fry the prawn toasts in medium hot oil until nice and golden in color for around 4-6 mins, and remove on a kitchen paper, drain excess oil and serve hot with assorted dips/ sauces.

Recipe-4] THAI STYLE COCONUT PRAWN CURRY

Ingredients:

Prawns- 10-12 medium sized, cleaned, washed.

For the curry:

Oil-2 tsp

Lemon grass- 3-4 pieces

Galangal/ thai ginger- 1 tsp sliced

Thai chilies- 3-4 no

Kafir lime leaves- 3-4 no

Fresh basil leaves- 4-6 no

Red/yellow/green capsicums- ½ cup strips

Prawn stock/ veg stock- 2 cups

Coconut milk- 1 cup thick

Thai green/ red/ yellow curry paste- 2 -3 tsp

Salt to taste 

Sugar-1/4 tsp

Corn starch-2 tsp solution just in case to thicken

Garnish- fresh basil leaves, coconut cream.

Method:

1. Prepare all the ingredients for the thai style coconut prawn curry.

2. Heat oil in a pan add in all the thai flavouring ingredients and saute for 20 seconds, add in the curry paste and saute, add little stock to prevent burning.

3. Add in the prawns and saute them for a couple of minutes, add in little stock just to cover the prawns and a little salt to taste and simmer for 6-8 mins.

4. Now add in the thick coconut milk, pinch of sugar and mix well, simmer for another 4-5 mins, add in the assorted colorful capsicums and adjust texture with corn starch if needed or else serve hot garnished with fresh basil, coconut cream and serve it with steamed jasmine rice.

Recipe- 5] STIR FRIED PRAWNS WITH TOSSED RICE

Ingredients:

Prawns- 12-15 medium sized, cleaned, washed.

For the marination:

Oil- 2 tsp

Salt and pepper to taste

Lime juice- 2 tsp

White wine- 2 tbsp. Optional

Mustard paste-1/2 tsp

Honey-2 tsp

Mixed herbs-1/2 tsp

For the stir fry:

Oil-1 tsp

Shredded ginger-1 tsp

Sliced garlic-1 tsp

Green chilies-2 tsp sliced

Onions/ shallots- 2- 3 tbsp. sliced

Assorted capsicums-1/2 cup cubed, optional.

Salt and black pepper to taste

Soy sauce- 2 tsp

Red chili sauce- 2 tsp

Stock/ water- ½ cup

Tomato ketchup- 2 tsp

White vinegar-1 tsp

Corn starch solution-2-3 tsp to thicken.

Spring onion greens-2 tbsp. chopped for garnish.

For the tossed rice:

Cooked white/brown rice- 2 cups

Butter-2 tsp

Salt and pepper to taste

Chopped spring onions/ shallots-2 tbsp.

Greens to garnish.

Method:

1.Marinate the prawns and keep covered and refrigerated for 20 mins.

2. To stir fry, heat oil in a wok / pan and saute the onions, ginger, garlic, chilies for 30 seconds, add in the prawns and saute on a high flame for 1 minute, reduce the flame add in the seasonings, sauces to taste and little stock and cook for 6-8 mins.

3. Add a little corn starch solution to thicken up a little and cook for another minute or two, add in the greens to garnish and turn off the flame.

4. Toss the cooked rice in butter and onions add seasonings to taste and mix well, cook for 2 mins and serve hot with the prawns.

Recipe- 6] DUMDAAR PRAWN MASALA PULAO

Ingredients:

Prawns- 10-12 no, medium sized, cleaned and washed.

Basmati rice- 2 cups cooked.

Oil-2 tsp

Ghee-2 tsp

Jeera-1/2 tsp

Onions-2-3 medium sized, sliced

Tomatoes-2 small chopped/puree

Salt to taste

Coriander powder-1 tsp

Turmeric powder-1/2 tsp

Red chili powder-1/2 tsp

Garam masala powder-1/4 tsp

Water-1/2 cup

Fried potato cubes-1/2 cup

Kasuri methi-1 tsp

Coriander and mint leaves- 2tbsp. chopped

Lime juice-2 tsp add and serve hot.

For the masala paste:

Shallots or madras onions- 6-8 or sliced onion- 1 med sized

Ginger-2 tsp 

Garlic-2 tsp

Green chilies-2 tsp

Red chilies-2-3 no

Cloves- 4-5 no

Cinnamon stick- 2-inch piece

Green cardamom-3-4 no

Desiccated coconut- ¼ cup

Water-1/4 cup

 Method:

1. Prepare all the ingredients for the masala prawns pulao.

2. Wash the cleaned prawns, apply little salt, oil, turmeric and red chili powder and keep covered in the fridge for 20 mins.

3. Prepare the masala paste in a mixer-grinder to a nice coarsely smooth texture and heat oil and ghee, add jeera, sliced onions saute until pink and add in the masala paste and tomatoes and cook for 8-10 mins.

4. Add salt, kasuri methi and prawns and saute well for 2-3 minutes add in the cooked rice, fried potato cubes, coriander and mint leaves and toss it well, cover and give dum for 10-15 mins and then serve hot with a splash of lime juice and kachumber on the side with some fried papad and pickle.

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 TEMPTING TUNA By: Dr. Kaviraj Khialani- Celebrity Master Chef.

One of the most loved fish varieties around the world known for its delicate texture and sharp flavor, tuna fish is one of those choicest varieties to add to our menus once in a while to relish the uniqueness and treat our palate and taste buds. Be it a tuna potato salad, a burger, filling for a sandwich, baked dish or cutlets, tuna somehow has ever since impressed the seafood lovers!

Tuna fish is elongated, robust, sleek, and streamlined fishes; they have a rounded body that tapers to a slender tail base and a forked or crescent-shaped tail. In color, tunas are generally dark above and silvery below, often with an iridescent shine. They have a conspicuous keel on either side of the tail base; a row of small finlets behind dorsal and anal fins, and a corselet of enlarged scales in the shoulder region. Another notable feature is a well-developed network of blood vessels below the skin that acts as a temperature-regulating device associated with long-term, slow swimming.

Their delicious taste, global availability, and healthy components make it an ideal replacement for red meat or for those who like to add some healthy variety to their diets. Japan is the highest consumer of fresh tuna, while the US is the highest consumer of canned tuna. Other common species of tuna are Bluefin, albacore, and big eye. Japan, Indonesia, and the Philippines are the top tuna catchers. The taste of tuna fish makes it perfect for eating as a tuna steak, in “burger” form, as a spread with mayonnaise on crackers or bread, in tuna salad, or any number of other varieties. It is versatile, delicious, inexpensive, and very good for us.

Here are a few health benefits of TUNA FISH:

• Immunity-Boosting Ingredient: Tuna fish consists of good amounts of vitamin C, zinc, and manganese, all of which are considered antioxidants in nature. Antioxidants are one of the body’s defense mechanisms against free radicals, the harmful by-products of cellular metabolism that can cause cancer and other chronic diseases. However, the real champion of tuna’s immune system-boosting potential is selenium. 

• Heart-Healthy Food: Tuna fish has a significant impact on heart health.  Tuna fish consists of a good amount of omega-3 fatty acids which helps to reduce coronary heart disease and also reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels. Additionally, it often replaces foods with high saturated fat content, further lowering the risk of heart diseases of various types.

• Energy Support System: B complex of vitamins has been associated with a wide range of health aspects, but as a whole, they are mainly involved in improving the metabolism and increasing the effectiveness of our organ systems, while also protecting the skin and increasing energy. By consuming tuna fish frequently, you can guarantee that you are active, energetic, and healthy.

• Tuna For Kidney Health: Potassium minerals present in Tuna helps with the fluid balance and regular functioning of the kidneys. Kidney cancer is one of the most frequent cancer types in the world, and it develops from the inadequate functioning of organs. Including tuna fish in your diet is one of the best options to fight kidney disease.

• Tuna Benefits Eye Health: Macular degeneration which causes vision to deteriorate is the main cause of blindness in people over the age of 50. The omega-3 fatty acid present in tuna prevents the occurrence of this condition. Tuna also protects individuals from dry eye syndrome which is a significant ocular complaint.

Here are a few of my all-time favorite delicacies with TUNA:

Recipe-1] TUNA POTATO SALAD WITH HERBED MAYONNAISE

Ingredients

For the base of the salad:

• Assorted lettuce leaves- iceberg, Lollorosso, cos, etc

For the body of the salad:

• Tuna fish- 140gms, canned, drain it well before using.

• Potato- 2 med-sized, boiled, peeled, cubed.

• Eggs-2 no, boiled, cut into wedges.

• Shallots- 2-3 no chopped

• Celery-1 stalk, cut finely

• Boiled macaroni pasta-1/2 cup

• For the dressing of the salad:

• Mayonnaise-3/4th cup

• Mustard paste-1/2 tsp

• Capsico/ tabasco-1/2 tsp

• Salt and pepper to taste

• Mixed herbs-1/2 tsp or fresh herbs-2 tsp

• Lime juice-1 tsp

• For the garnish of the salad:

• Micro-greens/ herbs- for garnish

• Olives- black or green- 3-4, sliced.

Method:

1. Prepare all the ingredients for the tuna potato salad recipe.

2. In a mixing bowl combine together the ingredients for the dressing, mix well and chill for 20 mins.

3. In a salad toss bowl, combine together the body of the salad with the tuna fish and add in the dressing, using a spoon and fork lightly toss the salad.

4. Arrange the base of the salad on the serving plates, salad bowls, etc, and portion out the chilled salad and garnish with greens/boiled egg wedges, olives, etc.

Recipe-2] CHEESY TUNA CUTLETS

Ingredients:

For the cutlet mixture:

• Tuna fish- 150 gms, canned, drain well before use.

• Potatoes- 2-3 med sized, boiled, peeled, and grated.

• Salt and pepper to taste

• Green chilies- 1 tsp chopped

• Onion-2 tbsp. chopped

• Parsley- 1 tsp chopped

• Mustard paste-1/2 tsp

• Mixed herbs-1/2 tsp

• Chili flakes-1/2 tsp

• Bread crumbs-1/2 cup

• Maida/corn flour-1/4 cup for binding, coating

• Oil-to fry the cutlets

• Egg-1 no

For the dip to go along:

• Mayonnaise-1/2 cup

• Capsico/ tabasco sauce-1/2 tsp

• Garlic-1 tsp chopped

• Capsicum-1/4 chopped

• Parsley-1 tsp chopped

• Salt and pepper to taste

• Tomato ketchup-2 tsp

• White vinegar-1/2 tsp

• Raisins-1 tsp chopped

Method:

1. Prepare all the ingredients for the recipe and keep it ready.

2. In a mixing bowl combine together the grated potatoes with seasonings, and tuna fish, and binding agents and mix well.

3. Shape up the mixture into a firm mixture and divide into 8-10 portions and apply little oil on the fingers and shape them into round cutlets and chill for 20 mins.

3.Dip them into beaten egg then maida, again egg, and then breadcrumbs, or use a thick batter of maida and water and then breadcrumbs.

4.Deep fry/ shallow fry the tuna cutlets to a nice golden color and serve hot with some fresh green tossed salad and the chilled dip as prepared.

Recipe-3] TUNA PEAS TOSSED SALAD

Ingredients:

For the base of the salad:

• Crunchy assorted lettuce leaves- 1 cup.

For the body of the salad:

• Tuna fish- 1 cup, canned, drained well

• Chickpeas- 1 cup boiled

• Cucumber- 1 no sliced

• Cherry tomatoes- 4- 5 cut 1x2

• Spring onions- 2-3 no sliced

• Olives- 3-4 no, black and green

• For the dressing of the salad:

• Olive oil-3-4 tbsp.

• Lime juice-2 tsp

• White vinegar-2 tsp

• Honey-2 tsp

• Mixed herbs-1/2 tsp

• Chili flakes-1/2 tsp

• Parsley/ spring onion greens-2 -3 tsp chopped

For the garnish of the salad:

Assorted greens/ micro-greens- 2 -3 tsp

Method:

1. Pre-prep all the ingredients for the tuna salad recipe.

2. In a mixing bowl combine together the ingredients for the dressing and give it a nice mix, keep it chilled until being used.

3. Arrange the base of the salad leaves on the serving plate or salad bowls.

4. Toss together the body of the salad including tuna fish and other ingredients with the chilled dressing and portion it onto the base on the plates.

5. Garnish the salad appropriately as desired using a variety of colors from herbs/olives to gherkins/ jalapenos etc.

Recipe-4] TUNA PASTA TOMATO TRIO

Ingredients:

• Tuna fish- 1 cup, canned, drained well before being used

• Penne/ choice of pasta- 1 cup boiled

• Olive oil-2 tsp

• Garlic-1 tsp

• Onion-1 small chopped

• Green chili-1 tsp chopped

• Tomato-1 no de-seeded and chopped

• Potatoes-1/2 cup boiled, cubed.

• Capsicum- red-1/2 no, cut into cubes

• Salt and pepper to taste

• Lime juice-2 tsp

• Vinegar-1 tsp

• Parsley-2 tsp chopped

• Gherkins/ olives/ jalapenos-1-2 tbsp. sliced

• Roasted crushed peanuts-1-2 tbsp.

• Tomato ketchup-2 tsp

• Micro-greens/ herbs/ nuts and seeds- for garnish.

Method:

1. Prepare all the ingredients for the warm tossed salad.

2. Heat oil adds garlic, onions, chilies, add in the capsicums and toss well.

3. Add in pasta, tomato, potato cubes, salt, pepper, herbs, chili flakes, and all the liquids, toss well. Cook for 2 mins, turn off the flame.

4. Add a dash of lime towards the end and garnish with colorful ingredients from cherry tomatoes, black olives, to flax seeds, micro-herbs, and greens, peanuts, serve this salad warm!

Recipe-5] TUNA BALLS IN CREAMY TOMATO SAUCE

Ingredients:

For the tuna ball mixture:

• tuna fish-1 cup, canned, drained well before using

• oil-2 tsp

• ginger-garlic paste-1 tsp

• salt and pepper to taste

• mixed herbs-1/2 tsp

• chili flakes-1/2 tsp

• boiled mashed potato-1 cup

• grated cheese-2 tbsp.

• breadcrumbs-1/2 cup

• maida/cornflour-1/4 cup

• egg-1 no

• oil to fry

• for the creamy tomato sauce:

• olive oil-1 tbsp.

• garlic- 1 tsp chopped

• onion-1 small chopped

• tomato puree-1 cup

• water-1/4 cup

• salt and pepper to taste

• fresh basil leaves- 4-5 no

• sugar-1 pinch

• fresh cream-2-3 tbsp.

• cream cheese-2 tsp

• parsley-2 tsp chopped

• sliced olives- 2-3 tsp.

• white wine-2 tbsp. opt

method:

1. To prepare the tuna ball mixture, heat oil in a pan saute the ginger-garlic paste, add in the mashed potatoes, all seasonings, herbs, and mix well, add in the tuna fish, cheese mix well and turn off the flame. Cool slightly add in little egg, the breadcrumbs, maida, and shape into small lemon-sized balls and chill for 30 mins.

2. Prepare a thick batter of maida and water and dip the tuna balls in it followed by coating with bread crumbs and deep fry, remove and keep aside.

3. To prepare the sauce, heat oil and add in the garlic, onions and saute them for a few minutes, add in tomato puree, seasonings, and herbs, add a little water and cook for 2-3 mins, add white wine and cook for another minute, now add in the olives, full-fat cream and slowly blend it in also add in the cream cheese and mix.

4. Just before serving add the fried tuna balls into the creamy tomato sauce and cook for a minute, remove and serve hot garnished with greens/her

Recipe-6] TUNA VEGGIE BUNS

Ingredients:

For the burger buns:

• Burger bread/buns- 4-5 no sliced open

• Butter-2 -3 tsp to apply inside the buns.

• Sliced onions-1/4 cup

• Sliced tomatoes-1/2 cups

• Sliced cucumber-1/2 cup

• Assorted lettuce leaves-1 cup

• Salt and pepper to season them.

For the tuna mixture:

• Tuna fish- 1 cup, canned, drained well before use.

• Mayonnaise-1/2 cup

• Spring onion-2-3 no chopped

• Green chili-1 tsp chopped

• Salt and pepper to taste

• Mustard paste-1/2 tsp

• Chopped dill leaves- 2 tsp

• Lime juice-2 tsp

• Cream cheese-2 tsp

• Sliced olives- 2-3 tsp

• Gherkins-1-2 tsp sliced.
  
  
  

Method:

1. Pre-prep all the components of the yummy tuna buns.

2. Lightly toast or warm the burger bread and spread a little butter inside, place a few assorted salad leaves.

3. Arrange the assorted sliced veggies inside the bun.

4. In a mixing bowl combine together the tuna fish with the other ingredients, mix well and place a few spoons of it on the sliced veggies and close the buns, secure with a toothpick if desired.

5. Serve them warm or chilled it tastes equally good, serve it with chips, pickled olives, gherkins, or some mashed potatoes/ a tossed green salad.

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 CURD CULTURE By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE CURD CULTURE



While the story of curd being known to us goes back in history, according to a popular legend, while traveling across a desert, some Turks kept milk in a goatskin bag and slung it across the back of a camel. The desert sun and the bacteria in the bag had enabled the preparation of curd, also known as yogurt. Curd and yogurt: the two terms have often been considered to be synonymous. Curd or dahi is a dairy product that is made by curdling milk with edible acidic substances like lemon juice, vinegar, and even curd itself. Curd is a great probiotic that contains good beneficial bacteria known to promote gut activity, soothe the inflamed digestive system, and heals an upset stomach.

Curd has somehow been a chosen ingredient by a number of international cuisines and its adaptability and versatile nature have helped it gain a lot of popularity when it comes to Indian marination, gravies, lassi or chaas, shrikhand, or even layered desserts where can use hung curd as well.

Milk is converted into curd or yogurt by the process of fermentation. Milk consists of globular proteins called casein. Here curd forms because of the chemical reaction between the lactic acid bacteria and casein. During fermentation, the bacteria use enzymes to produce energy (ATP) from lactose. Curd is made by bacterial fermentation of milk. In this process lactose in milk is converted into lactic acid by several probiotic microorganisms. The species involved in the fermentation depends on the temperature and humidity of the environment and may include Lactococcus lactis and a few more.

A favorite of many of us in a number of ways from having a bowl full of it or into a raita form, cooking it up in a kadhi concept preparing sweet dishes, etc.

Here are a few popular Health Benefits of Curd:

• Curd is rich in proteins and also essential minerals like calcium that help keep our bones strong.

• Curd possesses good bacteria called pro-biotics which are great to consume since it helps indigestion.

• Curd is a great immunity booster and also good to consume on a weight loss program.

• Curd is heart-healthy, good for our hair and skin too.

• Curd also helps in preventing allergies and infections.

• Curd is beneficial in lowering levels of plaque

• Curd helps to lower hypertension and also prevents cardiovascular diseases.

Do try out these simple and tasty recipes using CURD:

Recipe-1] RAINBOW SALAD WITH INDIANA DRESSING:

Ingredients:

• The base of the salad:

• Iceberg/ assorted lettuce leaves- 1 cup

• For the body of the salad:

• White cabbage-1/4 cup shredded

• Purple cabbage-1/4 cup shredded

• Tomatoes-1 no cut into cubes

• Onion 1 small sliced

• Broccoli- 1 cup florets, blanched

• Carrots-1 small cut into cubes and boil.

• Sprouts- ½ cup

• For the dressing:

• Curd- 1 cup beaten

• Crushed cumin power

• Lime juice-2 tsp

• Salt and pepper to taste

• Honey-1 tsp

• Flax seeds- 2 tsp

• Dates-2-3 chopped

• Almonds/cashews-2 tsp sliced

• Chaat masala-1/4 tsp

• Mint leaves- 8-10

• For the garnish of the salad:

• Paprika powder/ chaat masala/ mint/ parsley/ micro-greens, olives.

Method:

1. Prepare all the ingredients for the salad recipe.

2. On a serving plate arrange the cleaned lettuce leaves as a base.

3. As a part of dressing combine all ingredients with the beaten curd and keep it ready.

4. Arrange all the ingredients of the body of the salad ready to use.

5.Just before serving combine the body and dressing together and give them a nice toss, adjust as needed, drizzle a little dressing on it for proper mixing.

6. Portion out the salad onto the bowl of lettuce leaves, garnish and serve immediately.

Chefs variation: in the case of non-veg we can use boiled chicken cubes, sliced chicken sausages, or even grilled chicken/ lamb/ mutton pieces can be used. Seafood like prawns can also be added. Also for veg, we can try adding fruits like plums, peaches as well to this salad.

Recipe-2] CHICKPEA- CUCUMBER & CURD DELIGHT

Ingredients

For the curd mixture:

• Curd-1 and a half cup beaten

• Roasted crushed cumin- ½ tsp

• Rock salt/ sea salt- ¼ tsp

• Fresh basil leaves- 4-5 no

For the relish mix:

• Cucumber-1 no cut into small cubes

• Chickpeas- boiled chana-1/2 cup

• Amla/ indian gooseberry- 2 no, boiled and cut into cubes

• Dates-2-3 chopped

• Mint leaves- 4-5 no

• Crushed black pepper-1/2 tsp

• Melon seeds/ chia seeds- 1 tsp

Method:

1. Prepare all the ingredients for the relish mixture.

2. In a mixing bowl combine together the relish mix ingredients and keep aside for 10-12 mins.

3. Separately combine together beaten curd and all the other mix-in ingredients and stir well.

4. Combine the relish and curd mixture and check for taste and adjust, allow to chill for 20 mins and then serve alongside a main course/ meal with parathas, etc or can be served with nachos or crackers as well as a dip.

Recipe-3] ADRAKI DAHI WALA MURGH 

[CHICKEN IN GINGER – CURD BASED GRAVY]

Ingredients:

• Chicken- 750 gms curry cuts with bones.

• For veg- use paneer/ extra firm tofu.

• For the marination:

• Oil-2 tsp

• Ginger paste-1 tsp

• Green chilies-1 tsp chopped

• Salt to taste

• Crushed black pepper-1/2 tsp

• Lime juice- 2 tsp

• Curd- 1 cup beaten thick.

For the gravy:

• Oil-1 tsp

• Ghee-2 tsp

• Boiled onion paste- 1 cup

• Ginger-garlic paste-1 tsp mix

• Black cardamom- 2 no

• Bay leaf- 2 no

• Water/ chicken stock-1 cup

• Salt to taste

• Kasuri methi-1 tsp

• Garam masala powder-1/2 tsp

• Cashew/ almond paste-2 tsp

• Fresh cream-2 tbsp.

• Rose water-2 tsp

• Ginger juliennes and blanched almonds for garnish.

Method:

1. Prepare all the ingredients for the adraki dahi wala murgh.

2. Marinate the chicken pieces and keep aside for 30-45 mins in the fridge.

3. Prepare the gravy heat oil and ghee in a pan add in the whole spices and onion paste and cook until light brown, add little water as needed, add in the chilies and ginger-garlic paste and saute well.

4. Add in the salt, Kasuri methi, garam masala powder and add in the chicken pieces and bhunao for 2-3 mins on a medium flame, add in the cashew and curd mixture and little water, simmer, cover, and cook in dum for 20-25 mins.

5. Finally check for texture and taste, adjust accordingly as desired, add in the rose water and mix, serve hot garnished with ginger juliennes and blanched almonds.

Recipe-4] TEMPERED TRIVIA CURD RICE

Ingredients:

• Basmati/kolam white rice/brown rice - 1 cup boiled, cooled.

• Curd- 2 cups beaten thick

• Salt to taste

• Oil-1 tsp

• Ghee-1 tsp

• Hing-1 pinch

• Mustard seeds-1/2 tsp

• Cumin seeds-1/2 tsp

• Dried red chilies-1 no slit

• Green chili-1 no slit

• Chana dal-1 tsp

• Milk-1/4 cup

• Roasted crushed peanuts- 2 tbsp.

• Assorted seeds-2 tsp- flax, sunflower, pumpkin, melon seeds.

• Mint and coriander leaves- 2 tbsp. mix

Method:

1. Prepare all the ingredients for the tempered curd rice recipe.

2. In a mixing bowl combine together the cooked white/brown rice and add the beaten curd and milk and mix it all well and keep refrigerated for 20 mins.

3. To prepare the tempering heat oil and ghee in a tadka pan and add in the ingredients one by one and allow them to splutter and crackle and after about 15 seconds add this tempering to the bowl of curd and rice mixture and give it a nice mix. I prefer to add a few nuts and seeds as well to the curd rice to add more value to it from roasted crushed peanuts to toasted nuts and seeds like flax seeds, pumpkin seeds, sunflower seeds, etc.

Recipe- 5] DAHI PAKODE WALI KADHI

[FRITTERS STEEPED IN TEMPERED CURD BASED CURRY]

Ingredients:

For the pakode/ fritter mix:

• Besan-1 cup

• Salt to taste and soda bi carb one pinch

• Red chili powder-1/2 tsp

• Jeera powder-1/4 tsp

• Ajwain-1/2 tsp

• Sliced onions-1 med sized

• Coriander-1 tbsp. chopped

• Green chilies-1 tsp chopped

• Little water to make the mixture

• Oil-1 tsp

• Oil to deep fry the fritters

• For the kadhi mix/ curry:

• Curd- 1 and a half cup beaten.

• Besan-1 and a half tbsp.

• Salt to taste

• Turmeric powder-1/2 tsp

• Red chili powder-1/4 tsp

• Water as required

• Kasuri methi-1 tsp

• Ginger- 1 tsp chopped

• Oil/ ghee- 2 tsp for the tempering

• Hing-1 pinch

• Curry leaves- 8-10 no

• Slit red and green chilies-1-2 

• Mustard seeds-1/2 tsp

Cumin seeds-1/2 tsp

Coriander leaves to garnish- 2 tbsp. chopped

Method:

1. Prepare the ingredients for both the segments of the kadhi pakoda recipe.

2. In a mixing bowl combine together the ingredients for the pakoda and mix well to a dropping texture and drop small portions into medium hot oil in a kadai and deep fry them to a nice golden color and keep aside.

3. In a bowl combine together the curd, besan, two cups of water, salt, turmeric powder, red chili powder and beat it all together, rest for 20 mins.

4. Heat oil/ghee and give the tempering with the ingredients and allow to splutter and crackle for a few seconds, add in the curd and besan mixture, kasuri methi and stir it well, simmer and cook for 12-15 mins.

5. Check for taste and adjust salt and texture as desired, add the fried pakode just before serving and garnish with coriander leaves and serve with steamed rice or jeera rice.

Recipe-6] BOWL OF ESSENTIAL NUTRIENTS 

Ingredients

• Sweet corn-1/2 cup boiled

• Green peas-1/2 cup boiled

• Tomato- 1 cut into wedges

• Apple-1 no cut into cubes, sprinkle 2 tsp lime juice.

• Onion-1 no sliced

• Cucumber-1 no cubed

• Potato -1 boiled cubed

• Red/green/yellow capsicum-1/2 no cubed

For the dressing mix:

• Curd-1 cup beaten

• Salt and pepper to taste

• Cooked Amla pulp-2 tsp

• Crushed jeera-1/2 tsp

• Mint leaves- 4-5 no

• Cream cheese- 1 tsp

• Cashew powder-2 tsp

Method:

1. Prepare all the ingredients for the healthy bowl of goodness.

2. In a mixing bowl combine all the colorful ingredients and arrange them for the salad, chill for 20 mins.

3. In another bowl combine together the mixture for the curd-based dressing and chill for 15 mins.

4. Just before serving drizzle the dressing over the serving salad bowls and garnish with nuts, seeds, micro-greens, and fresh herbs, etc as desired.

For non-veg options: use boiled cubed eggs, boiled or grilled chicken cubes, chicken sausages, ham, salami etc can also be used as an option.

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 F

Ingredient Ideology | The Favorable Flax Seeds By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE FAVORABLE FLAX SEEDS

One of the oldest crops being cultivated ever since we speak of civilization, a food which is a plan based by nature which provides helpful fats, antioxidants, and fiber.it has also been addressed as a functional food which means that we can have it to boost our health and immunity levels as well.

People grew flax as a crop in ancient Egypt and China, in Asia it has had a role to play in Ayurvedic medicine for thousands of years now. Flax seeds are usually brownish in color and are smooth and shiny to look at with a mucilaginous substance in their outer layer which makes them sticky when wet. Today flax seeds are available in the form of seeds, oil, powder, tablets, capsules, and flour. Besides having a mild nutty flavor flax seeds are easy to adapt into our day-to-day recipes including sweet and savory foods.

Health Benefits of Flax Seeds:

• Flax seeds are high in omega 3 fatty acids, fiber but low in carbs.

• Flax seeds are a gluten-free ingredient that makes them versatile.

• Flax seeds promote and assists in weight loss management.

• Flax seeds help lower cholesterol in our system.

• Flax seeds are high in anti-oxidants.

• Flax seeds help to lower high blood pressure problems.

• Flax seeds are good for the health of our skin as well.

• Flax seeds are also good for hair health.

• Flax seeds promote digestive health in our bodies.

Some Culinary Uses of Flax Seeds:

• Flax seeds are a good choice of seeds to keep handy at home with us by adding it to our health shakes, smoothies, and energy drinks.

• Ground flax seeds can be blended into baked goodies like breads, muffins and cookies as well for a varied taste and healthy approach.

• Flax seeds in powdered form are easy to add into our daily chapati or roti dough as well. A teaspoon of flaxseed powder in a cup full of wheat flour is good to start with.

• Flax seeds are also a good egg substitute in some recipes where we can use 1 tbsp. flax seed powder combined with 3 tbsp. water and use in place of 1 egg.

• Add flax seeds to granola or health bars and they also made a good and wise addition to a bowl of oatmeal for breakfast.

• Flax seeds are roasted and added to salad bowls, chutneys, dressings, marination, stuffing it into chicken breasts, etc with spinach and herbs.

• Flax seeds also go well into milled form and add on into flours for bakery and confectionery. Spread peanut butter on a toast and sprinkle a few flax seeds on it for a combination to go with eggs for a breakfast.

• Flax seeds can also be added to dips like mayonnaise, hung curd, greek yogurt, hummus, muttabbal, and other middle-eastern dips as well as serve with lavash.

• Pancakes and waffle batters for a live station can also have an add-on of flax seeds and they turn out wonderfully well once serve with the choicest toppings and fruits.

Here are a few easy ways to adapt Flax Seeds into our recipes:

Recipe-1] FLAX SEED & ROASTED TOMATO CHUTNEY

Ingredients

• Flax seeds-2-3 tbsp.

• Tomatoes- 3-4 med-sized, roasted on a live flame or in the oven and chopped roughly.

• Red chilies- 4-5 no. dried

• Urad dal- ½ tsp

• Chana dal- ½ tsp

• Salt to taste

• Oil/ghee- 2 tsp

• Garlic- 2-3 cloves sliced

• Curry leaves- 4-5 no

• Tamarind pulp-1-2 tsp

• For tempering the chutney:

• Oil-2 tsp

• Mustard seeds-1/2 tsp

• Hing-1 pinch

Method:

1. Prepare all the ingredients for the delicious chutney recipe.

2. Heat ghee/ oil in a Kadai and add in the curry leaves, garlic, red chilies, chana dal, urad dal and allow them to splutter for a few seconds.

3. Add in the roasted roughly cut tomatoes, flax seeds, and salt saute for a few seconds add tamarind pulp, and simmer for 8-10 mins.

4. Once it all comes together turn off the flame and pulverize it to a coarsely smooth chutney and remove it into a jar/bowl.

5. Heat oil and crackle the mustard seeds and add hing to the hot oil and finally add them on top of the prepared chutney and mix, cool and store in the fridge for around 1 week.

Recipe-2] NUTTY DATE & FLAX SEED LADDOO

Ingredients

• Seedless dates- 1 cup chopped

• Ghee/ butter- 2 -3 tsp

• Flax seeds-1/4 cup

• White sesame seeds-2 tsp

• Cashews/almonds/ assorted nuts-2 -3 tbsp.

• Elaichi powder-1/4 tsp

• Desiccated coconut-1/4 cup

Method:

1. Dry roast the nuts in a pan and allow to cool, powder them, keep them aside.

2. Dry roast sesame and flax seeds separately for a minute or so and powder them together.

3. De-seed and chop dates and grind them a coarsely smooth paste with a little water if needed.

4. Heat ghee in a thick bottomed pan add the dates and cook on a low flame for around 3-4 mins until soft and mushy.

5. Add in the nuts, elaichi powder, coconut, seed powder and mix it all up well into a mixture and using a little warm ghee form into a mass.

6. Divide the mixture into 8-10 equal portions and using little ghee on the hands shape them into laddoo shape and roll them in sliced or powdered nuts, coconut, etc and serve them.

Recipe-3] FLAX SEED TOSSED LEMON RICE

Ingredients

• Basmati rice- 2 cups boiled, cooked.

• Flax seeds- 3-4 tsp

• Ghee/oil- 2 tsp

• Hing-1/4 tsp

• Curry leaves- 8-10 no

• Cumin seeds-1/2 tsp

• Mustard seeds-1/2 tsp

• Red chilies-1-2 slit

• Green chilies-1-2 slit

• Urad dal-2 tsp

• Salt to taste

• Turmeric powder-1/2 tsp

• Lime-1 no juice to be added

• Coriander leaves-2 tbsp. chopped

• Peanuts- 3-4 tbsp. fried/roasted.

Method:

1. Assemble all the ingredients for the flax seed tossed lemon rice.

2. Heat ghee/oil in a Kadai and add in the ingredients for tempering from hing to curry leaves, jeera, mustard seeds, urad dal, flax seeds chilies, and saute them up to 1 minute.

3. Add in the turmeric and salt along with coriander leaves and peanuts and mix well. Add in the rice and lemon juice and give it a nice toss.

4. Allow the rice to cover and simmer for 6-8 mins and then dish out the rice garnish appropriately and serve hot with a bowl of curd/ salad.

Recipe-4] FLAX SEED TOSSED MIX BEAN SALAD

Ingredients

For the base of the salad:

• Assorted salad leaves/ white or purple cabbage-1 cup 

For the body of the salad:

• Boiled assorted pulses/beans- 1 cup- chana/rajma/chauli.

• Cucumber-1 no cubed

• Tomato-1 no cubes

• Green chilies-1 tsp chopped

• Green/yellow/ red capsicum-1 no cubes

For the dressing:

• Flaxseed oil-2 tsp

• Salad oil-1 tsp

• Lime juice-2 tbsp.

• Mint leaves- 10-12 no

• Raisins-2 tsp chopped

• Date puree- 2 tbsp.

• Chaat masala-1/2 tsp

• Roasted crushed jeera-1/2 tsp

• Salt and pepper to taste

For the garnish of the salad:

Toasted flax seeds-2 tsp

Micro-greens/ olives/ cherry tomatoes/herbs-2-3 tsp.

Method:

1. Prepare all the ingredients for the salad recipe.

2. Place the base of the salad in the serving bowl/salad plate.

3. In a mixing bowl combine together the ingredients for the dressing and mix well, keep chilled.

4. Just before serving the salad combine the body and dressing together give them a nice toss and serve on the base of the salad.

5. Garnish with tossed salad appropriately and serve immediately.

Recipe-5] SUBZI WALA FLAX SEED PARATHA

Ingredients

For the paratha dough:

• Whole wheat flour-1 cup

• Maida-1/4 cup

• Flaxseed powder-2 tsp

• Ajwain-1/2 tsp

• Oil/ghee-2 tsp

• Salt to taste

Warm water as needed to make the dough.

For the subzi and flax seed stuffing:

• Oil/ghee-2 tsp

• Ginger-1 tsp chopped

• Green chilies-1 tsp chopped

• Onion-1 small chopped

• Assorted mixed vegetables-1 cup- carrots/beans/peas/sprouts etc to be cut into small pieces and blanched for 3-4 mins.

• Salt to taste

• Boiled mashed potato-1/2 cup

• Garam masala powder-1/2 tsp

• Chaat masala-1/2 tsp

• Mint and coriander leaves-2 tbsp. chopped

• Flax seeds-2 tsp toasted.

• Oil/ghee as needed to cook the parathas.

To serve with: achar/ papad/ raita.

Method:

1. Prepare all the ingredients for the paratha dough and stuffing.

2. Prepare the dough, cover, and keep aside for resting under a damp kitchen towel for around 20 mins.

3. To prepare the stuffing, heat oil/ghee in a pan add in the ginger, chilies, and onions, and saute until pink.

4. Add in the blanched veggies, salt to taste, all masalas to taste, and cook for 2-3 mins.

5. Add in the toasted flax seeds, mashed potatoes, coriander, and mint leaves and mix well.

6. Remove from the flame and allow to cool completely. Divide the dough into 4 equal portions and divide the stuffing into 4 parts.

7. Roll out the dough into a chapati and stuff it with the filling and reshape and roll into a half-inch thick paratha. 

8. Using oil/ghee on a Tava/ non-stick tava cook the paratha well on both sides and cut and serve hot.

Recipe-6] MINTED FLAX SEED CUCUMBER RELISH

Ingredients:

For the curd mixture:

• Curd/ yogurt- 2 cups beaten.

• Salt to taste

• Crushed black pepper to taste

• Flaxseed powder-1/2 tsp

• Roasted crushed jeera-1/4 tsp

For the cucumber mixture:

• Cucumber-1 no peeled and cubed

• Mint leaves- 5-7 no

• Flax seeds toasted-2 tsp

• Chaat masala-1/4 tsp

• Roasted crushed peanuts-2 tsp

Method:

1. In a mixing bowl combine together the ingredients for the curd mixture and keep chilled.

2. Add in the cucumber, mint, flax seeds, chaat masala, roasted crushed peanuts into the curd mixture and mix well, chill for at least a couple of hours.

3. Serve the relish with lavash/ crackers/ savory cheese straws etc or also can be enjoyed with parathas or alongside a meal as well, as a variation we can also add ingredients like onions, tomatoes, pomegranate seeds, apples, 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 | THE PULSE EFFECT By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE PULSE EFFECT 

Let’s pick up on some of the beneficial pulses…

Pulses are part of the legume family, any plants which grow in pods basically, but the term pulse refers to only the dried edible seeds within the pods. Pulses include all beans, peas, and lentils such as baked beans, chickpeas, kidney beans, etc. Pulses are very popular in developing countries but are increasingly becoming recognized as an excellent part of a healthy diet throughout the world. Pulses have a rich and colorful history of nourishing cultures all over the world!

Indian cuisine has widely adapted and incorporated pulses, lentils, etc as an active variety of ingredients when it comes to our home cooking styles, most of us are fond of rajma Chawal, chauli masala, vatana ka usal, and the list goes on for the favorites with the pulses! Looking at a broader perspective of pulses too we have seen that various countries have also included a few of them in their soups, salads, stir fry recipes, curries, stews, dips, and even for baked dishes.

Pulses are also an important part of the human diet due to their robust nutritional profile, pleasant flavor, comparatively reasonable costs, and cooking versatility they rate up pretty well on the gain scale. Foods based on pulses are prepared with a wide range of recipes and with a host of different methods of pre-preparation and cooking starting from sprouting, grinding, boiling, steaming, mashing, roasting, saute and stir-frying, and also milling to make it into flour forms.

One of the challenges we usually face at times with pulses is the length of time taken with a few of them with which we need to adjust with and manage the time accordingly. One of the other aspects attached to pulses is that it has also been widely used in the food processing industry and also canning versions where we also export pulses which are pre-cooked and preserved and are ready to use available at the store shelves across the globe.

Health Benefits of Pulses:

• Pulses are a rich source of proteins, high in fiber, and have a low glycemic index.

• Pulses help in weight loss and are also heart-healthy foods provided they are made and consumed correctly.

• Pulses are also energy-boosting foods and good to be added in various forms into our day-to-day diets.

• Pulses help in optimal brain functioning and also a good source of essential vitamins and minerals.

• Pulses aid in digestion and also boosts our metabolism.

• Pulses help to control diabetes and also lower blood pressure.

• Pulses are a helpful source of zinc as well for our body, and also helps lower cholesterol.

Here are a few Simple- Healthy and Nutri-Rich Recipes with Pulses to add into our Menus and Meals!

Recipe-1] MASALA BAKED BEANS WITH CHICKEN & POTATOES.

Ingredients:

• Oil-1 tsp

• Garlic-1 tsp chopped

• Onion-1/2 small chopped

• Green chilies-1/2 tsp chopped

• Baked beans in tomato sauce-1 tin

• Salt and crushed black pepper to taste

• Mixed herbs-1/2 tsp

• Garam masala powder-1/4 tsp

• Chili flakes- ½ tsp

• Fresh basil/ parsley/coriander-2 tbsp.

• Water-1/2 cup

• Red chili sauce- 2 tsp

• Tomato ketchup-2 tsp

• Boiled chicken cubes-1 cup

• Boiled potato cubes-1/2 cup

• Green capsicum-1/2 chopped.

Method:

1. Prepare all the ingredients for the masala-baked bean recipe.

2. Heat oil in a pan saute the garlic, onions, chilies for a few seconds, add in the baked beans and all seasonings, herbs, spices, sauce, and masala to taste and mix well.

3. Add in the chopped green capsicums, saute well and add a little water and boiled chicken cubes, potatoes and allow to simmer for 6-8 mins.

4. Once it all comes well together and well cooked, turn off the flame add fresh herbs for garnish, and serve with brown bread, multi-grain bread, etc. an ideal dish to have for a Sunday brunch or a mini-meal on the whole.

Recipe-2] BLACK EYED PEA SALAD WITH GARDEN VEGGIES

Ingredients:

For the base of the salad:

Assorted salad leaves/ lettuce leaves- 1 cup

For the body of the salad:

• Black-eyed peas- 1 cup boiled.

• Onion-1/2 no cubes

• Tomato-1 no cubes

• Green chili-1 tsp chopped

• Coriander leaves-2 tbsp. chopped

• Green capsicum-1/2 no cubed

• Cucumber-1/2 no cubes

• Sweet corn-1/2 cup boiled.

• For the dressing of the salad:

• Olive oil-2 tbsp.

• Lime juice-2 tsp

• Mustard paste-1/2 tsp

• Dates- 3- 4 chopped

• Salt and crushed black pepper to taste

• Mint leaves- 8-10 leaves

• Honey-2 tsp

• Chaat masala-1/2 tsp

• Sunflower seeds/ melon seeds-2 tsp

For the garnish of the salad:

• Fresh herbs as available- 2 tbsp.

• Micro-greens -2 -3 tbsp.

• Cherry tomatoes- 3-4, cut 1 x 2

Method:

1. Prepare all the ingredients for the salad.

2. Arrange the base of the salad on a serving plate/salad bowl.

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

4. Add in the body of the salad from the boiled peas to all other ingredients and give it a nice mix.

5. Arrange the salad in the serving bowl and garnish appropriately and serve immediately.

Recipe-3] CHICKPEA TIC- TAC – TOE

Ingredients:

• Oil-1 tsp

• Butter- 1 tsp

• Bayleaf-1 no

• Cloves- 3-4 no

• Garlic-1 tsp chopped

• Ginger-1 tsp shredded

• Green chilies- 1 tsp slit

• Onions- 1 cup puree

• Tomato-3/4th cup puree, fresh

• Boiled chickpeas/ kabuli chana- 1 and a half cup.

• Salt to taste

• Turmeric powder-1/2 tsp

• Red chili powder-1/2 tsp

• Coriander powder-1 tsp

• Garam masala powder-1/2 tsp

• Kasuri methi-1 tsp

• Cashew paste-2 tsp

• Water-1/2 cup

• Coriander leaves- 2 tbsp. chopped.

• Lime juice-1 tsp add and serve hot.

Method:

1. Heat oil and butter in a pan add in the whole spices and flavor the pan. Add in the onion puree first and saute it well for 4-6 mins add a little water if needed to prevent sticking, add in the garlic, ginger and chilies as well.

2. Next we add in the tomato puree, salt to taste, all the powdered spices, Kasuri methi and bhuna the masala well for 2-3 mins.

3. Add in the boiled chickpeas and cook it with the masala for a couple of mins, stir well, add in the cashew paste, a little water and simmer the chickpeas for 10-12 mins.

4. Add fresh coriander leaves and garnish the recipe, add a splash of fresh lime juice and serve hot with rotis, naans, parathas.

Recipe-4] BEAN TO BENEFIT SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves/ purple/white cabbage-1 cup

For the body of the salad:

• Boiled kidney beans/rajma-1/2 cup

• Boiled green lentils/moong-1/4 cup

• Red capsicum-1/2 no cut into med cubes.

• Celery-1 stalk cut into pieces

• Cucumber-1/2 no cut into cubes

• Tomato-1 no de-seeded and cut into cubes

• Apple/pear/lychees/chickoo/mango cubes- any 1 fruit

For the Dressing of the salad:

• Olive oil-2 tbsp.

• Lime juice-2 tsp

• Crushed black pepper-1/2 tsp

• Salt to taste

• Roasted crushed cumin-1/2 tsp

• Flax seeds-1 tsp roasted and crushed

• Mint/coriander/parsley- 2 tbsp.

• Orange juice- ¼ cup fresh squeeze with segments

• Boiled Amla pulp- 2-3 tsp.

• Raisins/almonds/cashews- 2 tsp chopped.

For the garnish of the salad:

• Micro-greens, olives, jalapenos, assorted herbs, etc.

Method:

1. Prepare all the ingredients for the salad.

2. Arrange the base of the salad with assorted leaves as desired on the serving plate or salad bowl.

3.Combine all the ingredients for the dressing in a mixing bowl and give it a nice stir.

4. Add in the body of the salad just before serving and toss the salad well.

5. Portion the salad onto the base of lettuce leaves and garnish it appropriately and serve.

Recipe-5] ONE POT BEAN MEAL 

Ingredients:

• Oil-1 tsp

• Butter-1 tsp

• Cinnamon stick-1-inch piece

• Black peppercorns- 4-5 no

• Garlic-1 tsp chopped

• Lemongrass- 4-5 pieces

• Fresh basil- 8-10 no

• Salt and pepper to taste

• Ginger-1 tsp shredded

• Spring onions- 3-4 sliced

• Boiled sweet corn-1/4 cup

• Boiled assorted pulses- 1 cup

• Tomato puree-1/4 cup

• Soy sauce- 2 tsp

• Tomato ketchup-2 tsp

• Schezuan sauce- 2 tsp

• Garam masala powder-1/2 tsp

• Mixed herbs and chili flakes to taste

• Water-1/2 cup

• Cheese- 2-3 tbsp. grated to garnish.

• Cooked/boiled white/brown rice- 2 cups

• Assorted vegetables like sliced mushrooms, broccoli, zucchini, bell peppers, green peas, baby corn, paneer etc can be added for the veg options.

• Boiled shredded chicken/ sliced chicken sausages/ tuna fish from the can/boiled cubed eggs/ cooked chicken liver/ sliced salami etc can also be added for non-veg options.

Method:

1. arrange all the ingredients for the one-meal bean pot.

2. heat oil and butter in a pan add in the cinnamon stick and peppercorns, add in the sliced onions, garlic, ginger, and chilies and cook for 1 minute.

3. add in the cooked assorted pulses, salt, pepper, and all the powdered spices, herbs, chili flakes, sauces and mix well.

4. Add a little water to ensure even cooking, also add in your choice of veg or non-veg ingredients for the recipe and cook on a medium flame for 8-10 mins, add in the cooked rice and cook for 3-4 mins.

5. Finally add in some fresh herbs and grated cheese to garnish the pot meal and serve hot with a portion of salad.

Recipe-6] PULSE IT UP TOSS BOWL

Ingredients:

For the base of the salad:

• Assorted greens/ salad leaves- 1 cup

For the body of the salad:

• Assorted boiled lentils/sprouts/ pulses of your choice- 1 cup cooked/boiled/steamed.

• Boiled potato-1 no cubed.

• Broccoli- 1 cup florets, blanched

• Red/yellow capsicums-1/2 no cubes

• Cherry tomatoes- 4-5 cut 1 x 2

• Celery- 1 stalk cut into pieces

• Cucumber-1/2 no cut into cubes

For the dressing of the salad:

• Lime juice-2 tbsp.

• Honey-1 tsp

• Chopped nuts- 2 tsp

• Assorted seeds- 2 tsp

• Salt and pepper to taste

• Mint leaves- 8-10 no

• Chaat masala-1/2 tsp

• Roasted crushed cumin-1/2 tsp

For the garnish of the salad:

Assorted fresh herbs/ seeds/ nuts/ micro-greens

For non-veg options- add boiled chicken/ poached fish/ saute or boiled prawns/ roast sliced meat etc.

Method:

1. Prepare all the ingredients for the salad.

2. Place the crispy assorted salad greens on the serving plate or the salad bowl.

3. In a salad toss bowl combine together the ingredients for the dressing and mix well.

4. Add in the body of the salad just before you wish to serve the salad and give it a nice toss, add any fresh fruit as well of your choice and mix.

5. Arrange the tossed salad onto your serving bowl or salad plate on a bed of greens and garnish as desired, serve.

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 ZESTY ZUCCHINI By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE ZESTY ZUCCHINI

Zucchini is also called courgettes or baby marrow in various culinary applications and is a popular squash variety known to us. Ordinary zucchini is any share of green or yellow though both are equally popular in our kitchens for their inviting color and texture. It is technically a fruit but treated as an exotic vegetable choice by most of us and its shape looks similar to a cucumber with a stump-like stem at the end.

Zucchini has firm dark green or yellow outer skin which also offers a good amount of crunch and mouthfeel hence it is advisable not to peel them and the inner part is much softer and juicy, slightly sweet with a very mild and delicate flavor. It is not only being used in salads, stir-fried dishes, soups, curries, and baked dishes but are also widely being used in bread, muffins, desserts, and cakes too!

Let us check on a few Health Benefits of Zucchini:

• Zucchini is a great option to include and adapt into our diets for a weight loss regime, being low in calories.

• Zucchini is heat healthy food and is recommended to be consumed once in a while blanched in salads, stir-fried versions.

• Zucchini is also good for the eyes and vision and has benefits to offer eye health as well.

• Zucchini is full of anti-oxidants which are beneficial to us in a number of ways.

• Zucchini is cholesterol-free, fat-free, and low in sodium content as well.

• Zucchini is packed with a number of vitamins, minerals which are truly an add-on to our healthy dietary needs.

• Zucchini is also a gluten-free ingredient and can be incorporated in a number of dishes and recipes.

• Zucchini is also regarded as high in fiber content and good for our nervous system as well.

              Here are a Few Culinary Uses of Zucchini:

• Zucchini is great to add into our day-to-day cooking be it Indian recipes, subzis, curries etc it is easy to add it in just to ensure we do not throw away the skin but use it intact for maximum benefits and eye appeal.

• My experience with zucchini has been very interesting from having it in a rainbow subzi jhalfrezi, stuffed Achari aloo zucchini cups with korma gravy, zucchini kadai masala, coconut and water chestnut curry with zucchini.

• Speaking of zucchini being used in soups and broths add it to your minestrone, into tomato dhaniya shorba, zucchini almond soup served chilled flavored with basil or fennel is great during all seasons.

• Zucchini in baked dishes sliced, quartered, cubed, stuffed, and filled topped with a nice cheesy sauce, olives, herbs, breadcrumbs flashed into a hot oven does it just right to go the continental way.

• For the vegan lovers and whole food/ plant, food-based foodie’s zucchini does a great job of being converted into noodles and pasta being dressed and tossed in a number of sauces with crunch and bite for a great delightful experience.

• Zucchini tava pulao, saute zucchini cubes tempered with coconut oil, mustard seeds, curry leaves, red chilies, fennel seeds, and steeped into beaten minted curd served chilled as a raita concept with a meal is just so very refreshing change to a Lauki or kakdi ka raita.

• Zucchini fritters, cutlets, koftas, tikkis, stuffing’s for parathas, tortilla wraps, filling for taco shells, adding them to savory pancake batters, and roesti and hash brown potato mixes.

Here are a few interesting concepts and recipes with Zucchini:

Recipe-1] PAN TOSSED ZUCCHINI NOODLES

Ingredients:

Green zucchini- 150 gms, to be scraped/turned into noodles.

Yellow zucchini-150 gms, to be scraped/turned into noodles.

Olive oil- 1 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Ginger-1 tsp shredded

Green chilies-2-3 slit

Red chilies-2-3 slit

Carrots-1/4 cup shredded

Green-yellow-red capsicums-1/2 cup shredded

Salt and crushed black pepper to taste

White vinegar-2 tsp

Soy sauce-1 tsp

Red chili sauce- 2 tsp

Sugar-1/4 tsp

Spring onions- 3 to 4 sliced

Spring onion greens-2 – 3 tbsp. chopped for garnish

Peanut butter-2 tsp dissolved in 1/4 cup warm water.

Method:

1. Heat oil and butter in a pan add in the spring onions, ginger, garlic, red and green chilies and saute for a few seconds.

2. Add in the zucchini noodles and all other veggies as well and toss them in the hot wok/pan for a minute.

3. Now add in the seasonings and sauces, peanut butter, and give it all a nice mix.

4. Cook the mixture on a medium flame for 4-6 mins until all the veggies get a nice moisture release and still crunchy, add in the spring onion greens and serve hot.

Recipe-2] MINCE STUFFED ZUCCHINI BAKE

Ingredients

Green/yellow zucchini-400 gms/ 3-4 pieces

For the stuffing:

Oil-1 tsp

Butter-1 tsp

Cumin seeds-1/2 tsp

Ginger-garlic paste-1 tsp

Green chilies-1 tsp chopped

Onion-1 small chopped

Chicken keema- 1 cup/ 250gms

Green peas-1/4 cup boiled.

Salt and pepper to taste

Red chili powder-1/2 tsp

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Coriander powder-1 tsp

Tomato ketchup-2 tsp

Red chili sauce-1 tsp

White sauce-1 cup

Grated cheese-3-4 tbsp.

Method:

1. Cut the zucchini lengthwise into two each and carefully scoop out the center pulp and add it to the keema filling while we cook it.

2. Apply a little salt on the zucchini boats and keep them aside.

3. Heat oil and butter in a pan saute the ginger, garlic, chilies and onions for a couple of minutes.

4. Add in the chicken keema and peas, the scooped out chopped zucchini pulp add in salt to taste and all powdered spices, herbsx and chili flakes and saute for 2-3 mins.

5.Add ½ cup water or stock and allow the keema to cook for 8-10 mins on slow flame.

6. Add in the tomato and red chili sauce and mix well, cook for another 6-8 mins and allow to cool slightly.

7. Stuff the boats with the keema mixture, top it with a little white sauce and cheese and place in a baking dish.

8. Pre-heat the oven at 170 degrees Celsius and bake the zucchini boats for 12-15 mins and serve hot with toast/garlic bread.

Recipe-3] ZUCCHINI ALMOND SOUP

Ingredients:

Green zucchini- 150 gms/2 med sized- cut into med cubes.

Oil-1 tsp

Butter-1 tsp

Bayleaf-1 no

Peppercorns-3-4 no

Garlic-1 tsp chopped

Onion-1 small chopped

Potato-1 med sized peeled and cut

Salt and crushed black pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Water/veg stock-3 -4 cups

Almond paste- 2 tsp

Fresh cream-2 tsp

Parsley- 2 tsp chopped

Method:

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

2. Add in the potatoes, zucchini cubes, salt, pepper, herbs, chili flakes.

3. Saute the mixture for a few seconds, add in the water/stock bring to a boil and simmer for 12-15 mins.

4. Cool, puree and strain the mixture and bring it back into the saucepan now add in the almond paste, cream and bring to a simmer for 3-4 mins, check for seasonings and serve the soup hot garnish with saute cubes of green zucchini/mint/basil leaves/parsley/ sunflower/ flax seeds etc.

Recipe-4] MOMS STYLE ZUCCHINI CHICKEN CASSEROLE

Ingredients

Green zucchini- 150 gms

Boneless chicken cubes-1 cup/200gms

Oil-1 tsp 

Butter-1 tsp

Cinnamon stick-1-inch piece

Black peppercorns-4-5 no

Green cardamom-1-2 no

Garlic cloves-2-3 no

Ginger -1 tsp chopped

Onion-1 no sliced

White wine- 2-3 tbsp.

Water/chicken stock-2-3 cups

Maida-2 tsp

Herbs-1/2 tsp

Chili flakes-1/2 tsp

Salt and black pepper to taste

Red chili sauce/schezuan sauce-2 tbsp.

Corn flour and water mixture-2-3 tbsp.to thicken the sauce.

Fresh herbs/parsley/basil/spring onion greens-2 tbsp. for garnish.

Method:

1. Heat oil in a pan add in the cinnamon, peppercorns, cardamom followed by garlic, ginger, sliced onion and saute until light pink.

2. Add in the chicken pieces, salt, pepper, herbs, chili flakes, maida and saute for up to 1 min.

3. Slide in the sliced zucchini pieces, white wine, chili or schezuan sauce and add little water/chicken stock mix everything well.

4. Simmer the chicken and zucchini for 10-12 mins or until just done add in the corn flour water solution to thicken the sauce a little.

5. Serve hot with steamed white rice or steamed buns/ bread rolls.

Recipe-5] STAR ANISE SPICED ZUCCHINI TOSS

Ingredients:

Green zucchini- 150 gms/1 med sized, sliced

Yellow zucchini-150 gms/1 med sized, sliced.

Oil-1 tsp

Butter-1 tsp

Star anise- 2 no

Garlic-1 tsp sliced

Ginger-1 tsp juliennes

Red chili- 2 no shredded

Green chili- 2 no slit

Spring onion- 2-3 chopped

Baby potatoes- 8-10 no boiled and cut 1 x 2

Salt and crushed black pepper to taste

Soy sauce-2 tsp

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Red chili sauce-2 tsp

Green chili sauce- 2 tsp

Water-1/2 cup

Roasted crushed peanuts-2 tbsp.

Corn flour water solution-2 tbsp. to thicken

Spring onion greens-2 tbsp. garnish.

Method:

1. Prepare all the ingredients for the wok tossed recipe.

2. Heat oil and butter in the pan add in the star anise followed by garlic, ginger, chilies, onions and cook for 1 min.

3. Add in the sliced or diced zucchini pieces and boiled potatoes and give them a nice toss in the hot pan.

4. Add in the salt, pepper, herbs, chili flakes, sauces and little water or stock and mix well in the pan, cook for 6-8 mins on medium flame.

5.Finally add in the cornflour water solution and thicken the mixture and serve hot garnished with crushed peanuts and greens.

Recipe-6] ZUCCHINI CHICKPEA CURRY WITH RICE

Ingredients:

Green zucchini-150 gms, sliced

Yellow zucchini-150 gms, sliced

Boiled chickpeas-1/2 cup

Baby potatoes- 4-5 boiled cut 1 x 2

Oil-1 tsp 

Butter- 1 tsp

Lemongrass- 3-4 pieces

Basil- 8-10 no

Slit red/green chilies-2-3 no

Galangal/ginger-2 tsp sliced

Thai yellow/green/red curry paste-2 tsp

Water/stock-1 and half cup

Coconut milk thick-2 cups

Salt to taste

Sugar-1/4 tsp

Corn flour water solution-2 tbsp. 

Method:

1. Prepare all the ingredients for the curried zucchini recipe.

2. Heat oil and butter in a pan add in the lemongrass, basil, galangal or ginger, chilies followed by the curry paste as desired.

3. Add in little water or stock, the zucchini, chickpeas and potatoes, salt and sugar and simmer the mixture for 4-5 mins.

4. Add in thick coconut milk and cook for another 3-4 mins, add in the cornflour solution to thicken a little if desired.

5.Serve the curry hot with steamed rice/ jasmine rice/herbed rice.

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 | Befitting & Benefitting Bamboo Shoots By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Bamboo shoots also known as “the king of forest vegetables “also called bamboo sprouts are edible shoots of the bamboo species. They are crisp, tender and comparable to asparagus and with a flavor very close to corn. Bamboo shoots have been used in Asian cuisine for a long time in soups, salads, stir fry dishes, and more. However fresh bamboo shoots are a seasonal delicacy but in several countries like America and a few others freshly frozen shoots are imported from places like China, Taiwan and Thailand, however, the canned and tinned varieties are available all year round at supermarkets and food stores across India as well. 

The bamboo plant is a member of the grass family and after about 3-4 years of implantation these shoots arise from beneath the existing ones and that’s how they grow and develop. They are then picked, cleaned, checked for quality and graded and processed further or sold fresh. Cooking bamboo shoots requires that they are well cooked or boil them/blanch them partially if being used fresh or else opening a tin/can of bamboo shoots is ready to use without much to do.

Bamboo shoots apparently are not very popular when we talk of Indian cuisine or our regular recipes with masala blends and gravies/curries etc however this ingredient has seen a limited acceptance on our menus with a very limited choice of guests/foodies who like to indulge in it. to many, it is yet not much known or the familiarity process has not yet been done too well. 

My very own experience with bamboo shoots dates back around fifteen years ago when I first had it in a Chinese stir fry recipe with hot garlic and pepper sauce. The first impression in the cooked and well-presented form was a wow but upon finding out more about it and actually doing it from scratch was a completely different mild and distinctive taste, flavor melange which led to a positive output-driven experiment series with a lot of scope for innovation and creativity attached.

Let us have a look at a few Health Benefits of Bamboo Shoots:

• Bamboo shoots have been regarded as a great ingredient for immunity boosting, they have a considerable amount of vitamins and minerals to benefit.

• Bamboo shoots are also good for those who want to go on a weight loss program and diet and it works well too.

• Bamboo shoots are very low in fats and calories therefore they are recommended for a lot many healthy recipes and they also make us feel full after consumption.

• Bamboo shoots have a high content of protein which is essentially required by us on day to day basis and this is one of the ways we can have a variety as well.

• Bamboo shoots are also good for digestion in our body and they also help in healthy and regular bowel movements and prevent constipation.

• Bamboo shoots are also low in sugar content and hence make it a good choice for many to have it including those who may be on the borderline of diabetes, besides they also help reduce dissolve the harmful LDL cholesterol in our body.

Here are a few ideas on how to use Bamboo Shoots [ tinned or canned] in Cooking and Baking:

• Adding sliced or diced bamboo sheets to a nice piping hot clear soup or broth works well during the rainy season as well. Add your favorite colorful veggies or boiled chicken cubes along as well to the bowl of goodness.

• Bamboo shoots go well in salads, they can be dressed with a combination of sauteing mushrooms, blanched baby corn, cooked yellow or green zucchini, can also use boiled pasta like macaroni, penne, etc. for dressings we can choose from olive oil with mustard/lemon- herbs or with a light mayo-mint dressing, for low-cal use greek yogurt or hung curd with the date and nut basil pesto.

• I also like adding bamboo shoots to my stuffings and fillings for several dishes be it Indian style malai koftas- stuff the koftas with small dices of bamboo shoots with a little grated paneer/cheese and some chat masala.

• Stuffing for a paratha as well works well with bamboo shoots I prefer it with a little cooked soy keema and green peas combination in my whole-wheat double-layered paratha option.

• Bamboo shoots are good to add to a wok toss recipe with a selection to go with prawns/shrimps/ shredded chicken/ lamb etc as well, cook it with a little ginger-garlic, onions, sliced chilies, some soy-chili/ garlic-pepper sauce/schezuan sauce, etc.

• Adding bamboo shoots to fried rice/stir-fried Hakka noodles or into a white/red or pink pasta recipe does a good job and a combination as well adding value and nutrition as well side by side. Do not cook it too much though since the canned one is a little delicate at times.

• Bamboo shoot- walnut and mushroom pate – a twist to the classic chicken or goose liver pate is an ideal option to pipe out with a little cream cheese added onto savoury crackers or offering it as a dip as well with chips.

• Bamboo shoot curry- Thai style with a combination of shitake mushrooms, boneless fish cubes, lemongrass, galangal, basil, and choice of red, green, or yellow curry paste and laced with nice thick coconut milk served with steaming hot jasmine rice is a heavenly meal.

• Snacking ideas with bamboo shoots adding it as stuffing into tikkis/cutlets, spring rolls, wantons, fillings for sandwiches, wraps and rolls, etc.

Here are a few Simple- Easy Recipes with Bamboo Shoots:

Recipe-1] CURRIED BAMBOO SHOOT SOUP

Ingredients

Bamboo shoots- tinned- 1 cup, roughly cut

Oil-1 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Green chili-1 tsp chopped

Carrots-1/2 no cubes

French beans- 4-5 no cut 

Fresh basil leaves- 8-10 no

For non-veg- boneless chicken cubes-1/2 cup

For non-veg- shrimps/prawns-3/4th cup

Salt and crushed pepper to taste

Water/veg/chicken/fish stock- 2-3 cups

Thai curry paste-2 tsp- red/green/yellow

Coconut milk- 1 cup thick

Corn flour- 2 tsp solution to thicken

Coriander leaves-2 tsp chopped

Lime juice- 1 tsp add and serve

Method:

1. Prepare all the ingredients for the curried bamboo shoot soup.

2. Heat oil and butter in a pan add in the garlic, chilies and onions and saute for a few seconds. Add in the assorted veggies and non-veg ingredients as desired and saute for a minute, then add in the bamboo shoots and mix.

3. Add in the curry paste, seasonings to taste, water or stock to allow proper cooking of the veggies etc in the soup for 10-12 mins on a medium flame.

4. Add in the coconut milk and simmer for 3-4 mins, add in the corn flour solution to thicken the soup slightly, serve hot garnish with fresh herbs/micro-greens/ roasted crushed peanuts/ fresh coriander leaves/coconut cream add a splash of fresh lime juice and serve the soup piping hot.

Recipe-2] ASIAN STYLE BAMBOO SHOOT POT

Ingredients:

Bamboo shoots- 8-10 pieces from a tin- roughly cut

Oil-2 tsp

Garlic- 1 tsp sliced

Ginger- 1 tbsp. shredded

Green chilies- 2-3 slit

Onion- 1 medium sliced.

Carrots- ½ no cut into sticks

French beans- 4-5 cut

Green/yellow zucchini- ½ cup cut into sticks

Assorted mushrooms of your choice- ¼ cup sliced

Boiled noodles- 2 cups

Salt and pepper to taste

Soy sauce- 2 tsp

Red chili sauce- 2 tsp

White vinegar-2 tsp

Spring onion greens- 2 tbsp. chopped

Water/stock- 2 cups

Corn flour solution-2 tbsp. to thicken slightly.

For non-veg options-boiled cubes of chicken

Chicken sausages/ salami/ boiled cubed eggs/ braised fish.

Method:

1. Prepare all the ingredients for the bamboo shoot pot recipe.

2. Heat oil in a pan add in the garlic, onion, chilies, and saute for a few seconds, add in the assorted vegetables/non-veg ingredients as per choice, and saute them for 1-2 mins.

3. Add in the seasonings, Chinese sauces, little water/stock and bring to a boil, cook until veggies are just done and crunchy.

4. Add in the bamboo shoots and boiled noodles and mix in well, add more stock or water to adjust the texture as desired, now add in the corn flour solution and slightly thicken the pot ingredients, garnish with greens and serve hot as a one meal dish with accompanying sauces.

Recipe-3] WARM BAMBOO SHOOT SALAD

Ingredients:

Bamboo shoots- tinned- 6- 8 no roughly cut

Baby corn- 4-5 no cut into sticks

Green/yellow zucchini- 1 cup cut into sticks

Chicken- 1 cup shredded for non-veg

Firm Tofu- ½ cup cut into long strips for veg

Sprouts- 1 cup

Salt and pepper to taste

Honey- 1 tsp

Oil/olive oil- 2 tsp

White vinegar-1 tsp

Green/red chili sauce- 2 tsp

Mixed herbs-1/2 tsp

Garlic- 1 tsp chopped

Ginger- 1 tsp chopped

Green chilies- 2 no slit

Water/stock-1/2 cup

Lime juice- 2 tsp

Peanut butter- 2 tsp

Crushed roasted peanuts- 2 tbsp.

Assorted fresh herbs/greens-1/4 cup

Method:

1. Prepare all the ingredients for this cooked warm salad.

2. Heat oil in a pan and add in the ginger, garlic, chili, all the choice of veggies/non-veg ingredients as desired and saute for a couple of minutes.

3. Add in little water/stock and allow to cook on a medium flame for 4-6 mins or until just done and tender.

4. Now add in the sprouts, bamboo shoots and mix well, also add in little peanut butter dissolved with a little stock and all other ingredients and sauces, honey, herbs, cook for 3-4 mins until it all blends in well, turn off the flame and serve this like a salad with some toast garnished with greens/crushed peanuts etc.

Recipe-4] SHRIMP AND BAMBOO SHOOT PILAF 

Ingredients:

Bamboo shoots-tinned- 6-8 pieces, roughly cut

Basmati/short grain rice- 1 cup soaked for 15 mins.

Oil-1 tsp

Butter- 1 tsp

Bayleaf-1 no

Peppercorns- 4-5 no

Onion-1/2 no chopped

Salt and crushed black pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Water/shrimp stock/veg stock

Assorted veggies like carrots/beans/peas/cauliflower can be used for the veg variety.

Grated cheese- 2 tbsp.

Cream-2 tsp

Fresh herbs/greens/nuts/seeds for garnish.

Method:

1. Prepare all the ingredients for the bamboo shoot and shrimp pilaf rice.

2. Heat oil and butter in a pan add in the Bayleaf, peppercorns, garlic, onion, and saute for a few seconds, add in the cleaned, washed and soaked, and drained rice into the pan, and saute for a couple of mins.

3. Add in the cleaned shrimps and salt, pepper, herbs, chili flakes as per taste and mix well, now add in double the quantity of stock and mix, simmer cover and allow the rice to cook.

4. Now add in the bamboo shoots, cream, and cheese mix it lightly and cover and cook for another 4-5 mins on low flame, serve hot garnish with herbs/sliced nuts.

Recipe- 5] SPROUTS AND SHOOTS STIR-FRIED NOODLES

Ingredients

Bamboo shoots- 6-8 no roughly cut – tinned variety.

Oil-2 tsp

Garlic- 1 tsp chopped

Ginger-1 tsp shredded

Red and green chilies- 2-3 each slit/shredded

Onion-1 no sliced.

French beans-4-5 shred/sliced

Mushrooms-1/2 cup sliced

Celery- 1 stalk- cut into slices

Green capsicum-1/2 no shredded

Sprouts-1 cup

Salt and pepper to taste

Soy sauce- 2 tsp

White vinegar-2 tsp

Green chili sauce- 2 tsp

White sesame seeds- 2 tsp toasted.

Peanut butter- 2 tsp

Honey-1 tsp

Sugar-1 pinch

Spring onion greens-2 tbsp. Chopped for garnish.

Shredded double fried egg- 1-2 no- optional for garnish.

Method:

1. Prepare all the ingredients for the stir-fried noodles.

2. Heat oil in a wok/pan and saute the ginger, garlic, chilies, onions, celery for a minute.

3. Add in the assorted vegetables, sprouts and seasonings, sauces as per taste and add a little water/stock just to enable the peanut butter to blend in well and the veggies to get cooked up a little too.

4. Add in the honey, sesame seeds, little sugar to balance, and the boiled noodles and give it a nice toss in the pan and add in the bamboo shoots as well, cook it all for 4-5 mins over a medium flame.

5. Garnish these yummy noodles with a choice of greens, shredded double fried egg etc, and serve hot.

Brief About Writer:

Ingredient Ideology | Catching Up with Cashews: The Wondernut By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Cashew Nuts come from fruit-producing trees, the fruit also known as cashew apple which resembles a bell pepper is what is called a false fruit, a fascinating sight of nature and a master of deception the real fruit dangles from the bottom of the cashew apple guarding within it a single seed known to us cashew nuts which are commonly considered a snack nut eaten on its own and used in recipes or processed into cashew cheese or cashew butter as well for vegan cooking. 

In its raw form, the cashew kernel is soft, white, and meaty, when roasted it enhances its taste and color. Among various varieties like almonds and hazelnuts, cashew nuts enjoy a topmost position and it is hard to resist as a snack at all important social functions especially in the west. It is also believed that around four centuries ago the adventurous Portuguese came sailing down the Indian coast and brought along the priceless tree and nut called cashew also known as the wonder nut of the world.

Let us check out a few health benefits of the wonder cashew nuts:

• Cashew is known as an energizing food and is also high in dietary fiber.

• Cashew is also a good source of minerals and proteins.

• Cashew is a zero cholesterol nut and is healthy for us.

• Cashew is high in levels of anti-oxidants.

• Cashew helps maintain healthy gums and teeth.

• Cashewnuts have a high copper content and are vital in energy production.

• Cashews are heart-friendly food though must be consumed in moderation.

Uses of Cashewnuts in Cooking & Baking:

• Cashews have been popularly served plain, with the skin on, roasted, salted and even fried and spiced as a snack.

• Cashews are a great thickening agent in our Indian curries and gravy recipes.

• Cashewnuts go well into our sweets, mithai like Kaju Katri and Kaju burfi, also puddings, pies, tarts, and muffins too.

• Cashews are good to use as a garnish for our Indian sweets like phirni, kheer, basundi etc.

• Cashews in biscuits, cookies, chocolates and milkshakes, smoothies and health power drinks also work well.

• Cashewnuts have also been a part of stuffing and fillings for cutlets, samosas, Kachories and many savoury dishes including being added into biryanis and pulao’s.

Here are a few Interesting and Yummy Recipes with Cashewnuts!

Recipe-1] PEPPERY CASHEW STIR FRY

Ingredients

Oil- 2 tsp

Garlic- 1 tsp chopped

Ginger-1 tsp chopped

Green chilies-2 slit

Red chilies- 2 slit

Red capsicums-1/2 no cubes

Green capsicum-1/2 no cubes

Spring onions- 3-4 sliced

Lemon grass- 4-5 pieces’ cut

Fresh basil leaves- 5-6 no

Salt and crushed black pepper to taste

Water/veg stock-1 cup

Cottage cheese/ tofu- 150 gms cubes

Cashews-1/2 cup fried

Soy sauce- 1 tsp

Red chili sauce- 2 tsp

Tomato ketchup- 2 tsp

Corn flour and water solution- 2 tbsp. to thicken up.

Spring onion greens- 2 tbsp. for garnish.

Toasted white sesame seeds- 2 tsp for garnish.

Method:

1. Heat oil in a pan, saute the garlic, ginger, chilies, and lemongrass for a few seconds, add in the sliced spring onions and cook for 1 min.

2. Add in the sauces, seasonings and capsicums and allow to cook for 3-4 mins, now add the cornflour and water solution and thicken up the gravy to medium or semi-dry if serving as a starter.

3.Finally add in the cubes of cottage cheese/tofu and fried cashews and mix well, simmer for 3-4 mins and serve hot garnished with spring onion greens and toasted white sesame seeds.

Recipe-2] HEALTHY WHOLESOME CASHEW BROTH

Ingredients

Oil- 2 tsp

Cumin seeds- ½ tsp

Cloves-3-4 no

Curry leaves-5-6 no

Garlic-1 tsp sliced

Ginger- 2 tsp shredded

Green chilies-2 no slit

Red chilies- 2 no sliced

Onion-1/2 chopped

Cashew paste-2 tbsp.

Cashews- ¼ cup

Carrots-1/2 no cubes

French beans- 3-4 no cut into pieces

Cauliflower- 4-5 florets

Mushrooms- 4-5 cut 1x2 

Salt and crushed black pepper to taste

Turmeric powder-1/2 tsp

Coriander powder- 1 tsp

Chili flakes-1/2 tsp

Water/veg stock-2 -3 cups

Corn flour and water solution- 2- 3 tbsp.

Coconut milk- 1 and a half cup

Chopped coriander- 2 tbsp.

Roasted crushed peanuts-2 tbsp.

Lime juice- 2 tsp

Method:

1. Heat oil in a pan, add in the cloves, cumin seeds, garlic, ginger and chilies, onions, and give it a light saute. 

2. Add in the assorted vegetables of your choice or as listed above and add in the powdered spices, salt, and pepper and add water or vegetable stock and allow to boil and then simmer for 10-12 mins.

3. Now add in the cashew paste and coconut milk and some chopped coriander leaves and allow to simmer further for 4-5 mins or until all vegetables are cooked just to the crunch.

4. Slightly thicken the soup if desired with a little cornflour water solution or else enjoy it as a nice light broth with bits and pieces of veggies and richness of cashew and mild coconut flavor.

5. Lastly, garnish the soup with fresh herbs, fried or toasted cashews, chili flakes, fried onions, fried garlic cloves, add in a splash of fresh lime juice just before serving the cuppa soup.

Recipe- 3] CASHEW CORN FRIED RICE

Ingredients

Boiled white/brown rice- 2 cups

Oil-2 tsp

Garlic-2 tsp chopped

Green chilies- 2 no slit

Spring Onions- 4-5 no chopped

Boiled sweet corn- 1 cup

White sesame seeds- 2 tsp

Capsicums-1/2 no chopped

French beans- 4-5 cut into 1-inch pieces.

Carrot-1/2 cut into small dices

Salt and crushed black pepper

Soy sauce- 1 tsp

Red chili sauce- 2 tsp

Green chili sauce- 2 tsp

White vinegar-1 tsp

Spring onion greens- 2 tbsp. chopped

Fried/toasted cashews- ¼ cup for the final garnish.

Method:

1. To prepare the cashew corn fried rice, heat oil in a pan add in the chilies, garlic, onions and saute them for 1 min, add in the boiled corn and all other veggies and saute them for 4-5 mins.

2. Also add in the seasonings, sauces and little water just to keep the veggies a little moist in the pan and add in the cooked rice of your choice and toasted sesame seeds and give it all a nice stir fry.

3. Cook the fried rice on a medium flame for 3-4 mins and check for taste and adjust accordingly, add in the white vinegar and spring onions, cashews towards the end and serve it hot!

Recipe-4] CASHEW COCONUT CHICKEN TRIO

Ingredients

Oil-2 tsp.

Boneless chicken cubes- 250 gms no skin.

Salt and crushed black pepper to taste

To marinate the chicken:

Soy sauce- 2 tsp

Red chili sauce- 2 tsp

Honey- 1 tsp

Salt and pepper to taste

Mixed herbs-1/2 tsp

Additional ingredients for the recipe:

Cashews- ¼ cup fried/toasted

Red capsicum-1/2 no cut into large cubes

Yellow capsicum-1/2 no cut into large cubes

White sesame seeds- 2 tsp toasted

Desiccated coconut-2 tbsp.

Garlic-2 tsp chopped

Ginger juliennes- 2 tsp

Slit red chilies- 2 no.

Lemongrass- 3-4 pieces’ cut

Fresh basil leaves- 8-10 no

Water/chicken stock-2 cups

Schezuan sauce/chutney- 2 tsp.

Tomato sauce- 2 tbsp.

Corn flour and water solution- 2 tbsp. to thicken up

Steamed white rice/ jasmine rice to serve with.

Spring onion greens/ herbs for garnish

Method:

1. Marinate the chicken cubes and keep aside for 10-15 mins.

2. Heat oil in a pan or a wok and saute the ginger, garlic, red chilies and onions, lemongrass for a minute.

3. Add in the capsicums and chicken cubes and saute them, add in the seasonings, schezuan sauce, desiccated coconut and little water or stock allow the chicken to cook for 8-10 mins on a medium flame.

4. Now add in the liquid as desired to get a texture to the gravy and add cornflour water solution and thicken up the gravy to the desired consistency, add in the cashews and mix them in well.

5. Add in the herbs, greens, and sesame seeds and serve the delicious cashew coconut chicken trio with a nice portion of steamed rice!

Recipe-5] KAJU INDIANA MASALA

Ingredients

Oil-2 tsp

Butter-2 tsp

Cashews-1/2 cup + ¾ cup cashews 

Red chilies- 2-3 

Onions-2 med sized

Tomatoes- 3-4 no med sized

Garlic-ginger paste- 2 tsp mix

Garam masala powder-1/2 tsp

Cumin seeds-1/2 tsp

Coriander powder-1 tsp

Red chili powder- ½ tsp

Turmeric powder-1/4 tsp

Salt to taste

Kasuri methi- 2 tsp

Fresh cream/malai-2 tbsp.

Coriander leaves- 2 tbsp. chopped

Milk-1/2 cup to grind

Method:

1. In a pan take 1 tsp oil and 1 tsp butter and add in the red chilies, tomatoes, onions, ½ cup cashews, ginger-garlic paste and saute it well for a few minutes until soft and tender, cool it a bit and then add ½ cup milk and grind it all to a smooth paste and keep aside.

2. Heat up 1 tsp oil and butter and add in the cumin seeds and let them splutter for a few seconds, add in the prepared paste mixture and the remaining cashews.

3. Add in the powdered spices and salt to taste along with kasuri methi, cream and mix it all up well and simmer for 5-6 mins on a low flame add ½ cup water as needed to adjust the texture of the gravy and finally serve hot garnished with fresh coriander leaves/ fried red chili/ fresh cream/nuts and seeds, serve with hot parathas, phulkas and salad/raita.

Recipe-6] CASHEW AND FOX NUT PUDDING

Ingredients

Milk- 750 ml

Ghee-1 tsp

Green cardamom/ cinnamon powder- ¼ tsp

Fox nuts/ makhanas- 1 cup

Cashew paste- 2 tbsp.

Mava- 2 tbsp. grated

Coconut milk-1/2 cup

Fried/toasted cashews- 8-10 roughly cut to add later.

Saffron- 1 pinch

Rose water- 2 tsp

Sugar/jaggery/organic coconut sugar- as desired as per taste.

Raisins-2 tsp chopped

Assorted fresh fruits- mango, pears, grapes, pomegranate seeds etc as desired for layering the sweet dish, chopped dates may also be used.

Method:

1. Prepare all the ingredients for the cashew and fox nut pudding.

2. Heat up the milk in a saucepan, add in the saffron, cardamom/cinnamon powder and mava, sweetener of your choice and stir well and cook it all for 3-4 mins.

3. Now add in the makhanas and allow them to simmer in the milk for 10-12 mins, add in the cashew paste and coconut milk as well and cook on low flame for another 4-6 mins.

4. Allow to cool and reach room temperature and add a few drops of rose water, mix and then assemble the sweet into dessert cups/bowls/pudding dishes alternating It with a later of cut fresh fruits/dates and cashews in between as well, allow to chill for 1-2 hours and serve the pudding.

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 DIVINE DARK CHOCOLATE By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE DIVINE DARK CHOCOLATE

The word chocolate brings a bright smile on the face of most of us and the very sight of chocolate in any form entices and excites the various senses and enlivens our mood and uplifts our thoughts too! Among all the varieties of chocolate, we have come across dark chocolate seems to have received the highest votes and numbers when it comes to being nutritive and good for us to consume once in a while though keeping in mind the balance factor in a good diet.

Dark chocolate has been around for over 3,000 years. It was developed around 1900 B.C in Central and South America as a drink. It was the only form of chocolate that was available at the time. Later, it was also made into a drink for the Aztecs and Mayans for ceremonial and medicinal purposes. It has been one of my favorite and exciting ingredients to work with ever since and innovating with dark chocolate be it shakes or puddings, set desserts, or flans is great.

The dark variety of chocolate is the one without any added milk solids. The basic ingredients are cacao beans, sugar, an emulsifier like soy lecithin to preserve texture, and flavorings such as vanilla. The more cocoa and less sugar dark chocolate have, the more bitter it will taste and a small amount is considered a healthful snack besides being able to adapt to various forms, textures, and recipes as a part of world cuisine. Early on, dark chocolate was the only form of chocolate available. It was developed around 1900 B.C. as a beverage in what is now Central and South America. Later the Mayans and the Aztecs made bitter dark chocolate beverages for ceremonial and medicinal purposes. Dark chocolate is the specialty of France, and guess what's more, the world's largest consumer chocolate show along with the World Chocolate Master Championships takes place here every second year with the world variety of concoctions and ideas to keep you asking for more!

Here are 10 health benefits of Dark Chocolate:

• Dark chocolate is considered to be a good source of nutrition for our body since it is a powerful source of anti-oxidants.

• Dark chocolate is good for our skin health as well, besides being good for brain functioning as well.

• Dark chocolate lowers blood pressure and lowers the risk of cardiovascular diseases.

• Dark chocolate protects LDL against oxidation and raises HDL.

• Dark chocolate improves our gastro-intestinal flora, helps fight fatigue, and also helps reduce stress.

• Dark chocolate possesses considerable amounts of vitamins, minerals and magnesium which are beneficial for our body.

• Dark chocolate is also regarded to be a mood improver and also slows down the signs of aging.

• Dark chocolate also contains anti-depressant agents and lowers cholesterol levels in our body.

• Dark chocolate is beneficial for weight loss regimes, heightens the libido and also deepens our sleep.

• Dark chocolate can drive our metabolism to burn fats and calories and maintain our body weight as well.

10 ways to use Dark Chocolate in our Kitchen & Bakery:

• The most popular and classic dessert with dark chocolate is the mousse au Chocolat or chocolate mousse from french cuisine, a world-class preparation, delicate, subtle yet outstanding!

• Working with cakes, pastries of various types using dark chocolate is a great experience as well, though some like to use a combination of dark and compound varieties the earlier one comes out much intense.

• Devils food cupcakes, dark chocolate muffins, brownies, fudges and more are great confections as well to work on using dark chocolate in the bakery and patisserie.

• Vegan dark chocolate bars, health bars, and bites are also gaining popularity these days, chocolate fondues, rum balls, nutty choco healthy desserts are a delight too with dark chocolate.

• Dark chocolate mocha, hot dark chocolate in a tall glass to enjoy with some fried churros is a wonderful thing to do in this world on a relaxing note and enjoying a good time with friends or folks.

• Dark chocolate in the form of set desserts in bowls/ dessert cups etc in combination with crushed digestive biscuits/crackers and fruits, cream, nuts, and seeds are a great delight to offer on a brunch menu.

• Dark chocolate in pies, tarts, flans, pastries, in the form of fillings inside croissants, molding of chocolates for commercial sales, coating dark chocolate on nuts for example almonds, hazelnuts, etc is a good way to use for garnishing and plate presentation as well.

• In the form of healthy beverages, shakes in combination with bananas, avocado, kale and spinach, dates, berries of your choice with a dash of soy milk/oats milk blended with a choice of seeds like chia, flax seeds, sunflower seeds, etc is a good energy drink.

• Using dark chocolate with Indian desserts and sweets is also interesting for instance adding it with malpuas, doing a dark chocolate rabdi, adding a little dark chocolate to our favorite rice phirni, kheer, payassam, burfi, pedha, Sandesh, sweets like modak, coconut chocolate sev burfi, chocolate Mohanthal etc.

• Dark chocolate with waffles, pancakes supplemented with a variety of fresh fruits like green apples, dragon fruit, durians, mango, strawberries, etc go well in presenting some great ideas for breakfast and brunch live stations as well.

Here are a few recipes with Dark Chocolate for that perfect treat!

Recipe-1] CHOCOLATE CASANOVA DELIGHT

Ingredients

• Dark chocolate-1 cup melted

• Crushed digestive biscuits-1/2 cup

• Cake crumbs-1/2 cup

• Dates- 4-5 chopped

• Almonds/cashews- 2 tbsp. chopped

• Mango cubes-1 cup

• Kiwi/ cherries/ or any seasonal fruits- ½ cup cut

• Vanilla Custard or desi rabdi- 1 cup

• Choco-chips-2 tbsp. for garnish.

Method:

1. Prepare all the ingredients for the dessert.

2. Using dessert glasses we need to set this sweet dish and allow to chill for 1 hour.

3. To start with the layers we can have a base of the custard or rabdi and then sprinkle the crumbs and biscuits, pour a little melted dark chocolate and add in the layer of fresh fruits and nuts, dates and continue with the layers all the way up.

4. Finally place the garnishes as desired to complete the look and feel of the yummy dessert and allow to chill for at least 1 hour and then serve.

Recipe-2] CINNAMON CHOCO DATE RICE PUDDING

Ingredients

• Dark chocolate-1/2 cup

• Brown rice- 1 cup cooked and crushed.

• Soy milk- 2 cups

• Dates- 3-4 chopped

• Honey-2 tsp

• Almonds/cashews- 2 tbsp. chopped

• Cinnamon powder-1/4 tsp

• Assorted fresh fruits as desired-1 cup to be added in the layers.

• Mava pedha/ coconut burfi- 2-3 pieces crumbled can be used to add in between the layers of the pudding as well.

• Butter- 1 tsp

• Brown sugar-2 tsp

Method:

1. Prepare all the ingredients for the chocolate cinnamon rice pudding.

2. Warm the soy milk in a saucepan add in the chopped dates and honey and allow to simmer for 4-5 mins.

3. Now add in the butter, cooked crushed brown rice, nuts, cinnamon powder and cook for 12-15 mins, turn off the flame and blend in the dark chocolate last and mix it in well.

4. Using small individual dessert bowls create a layer of the rice pudding at the base followed by some fresh fruits as desired, and repeat the pudding layer and garnish with nuts and serve warm or chilled.

Recipe-3] CHOCOLATE FANTASY FILLER

Ingredients

• Dark chocolate-1 cup melted

• Sago/sabudana- ½ cup soaked in 2 cups water for 30 mins.

• Cinnamon stick-1-inch piece

• Green cardamom-2 no.

• Butter- 1 tsp

• Brown sugar-1 tbsp.

• Jaggery-2 tbsp. grated

• Coconut milk- ½ cup

• Milk/soy milk- 2 and a half cups

• Assorted nuts/ dates- 2 -3 tbsp. chopped

Method:

1. Prepare all the ingredients for the sweet dish.

2. In a saucepan combine together the soy milk/milk add in the cardamom and cinnamon powder, brown sugar, jaggery, and add in the drained sago pearls and allow to cook in the milk for 15-20 mins stir constantly to prevent settling at the base.

3. Add in the coconut milk, butter, nuts and dates and allow to simmer for another 10-12 mins, turn off the flame cool a little and then mix in the melted dark chocolate.

4. Dish out the sweet into individual serving bowls/ dessert glasses also try adding fruits like sliced bananas, chickoo, etc in the layers with the pudding for more flavor and garnish with nuts/dates and allow to chill for 30 mins or serve warm.

Recipe- 3] HIDDEN TREASURE CHOCO WONDER.

Ingredients

• Dark chocolate- 1 cup melted

• Fresh cream-1/4 cup

• Gulab jamuns- 2-3 sliced

• Chocolate cookies- 2-3 no crushed

• Custard- ½ cup

• Assorted nuts- 2 tbsp. chopped

• Chocolate brownies- 2-3 slices

Method:

1. Prepare the ingredients for the dessert and keep them ready.

2. Select dessert bowls for this sweet dish and start the layering with the custard, crumbled brownies, cookies, custard, and fruits of your choice, top with some melted chocolate blended into warm fresh cream and add in sliced Gulab jamuns.

3. Continue layering the ingredients and top it up with the chocolate and cream mixture and allow to set in the fridge for 1-2 hours and then garnish appropriately with cherries/nuts/ crushed praline etc. 

Recipe- 5] HEAVENLY CHOCOLATE DESSERT SHOTS

Ingredients

• Dark chocolate-1 cup melted

• Fresh cream-1/2 cup beaten

• Peanut butter- 2 tbsp. creamy texture.

• Chocolate cookies- 2 tbsp. crumbled/powdered.

• Rossogulla- 3-4 no sliced.

• Meetha paan-1 no chopped or 1 tsp paan essence.

• Shrikhand- ½ cup

• Assorted nuts- 2 tbsp. chopped

Method:

1. Divide the fresh cream into 2 parts and blend the melted dark chocolate into the first half and add the peanut butter to the second half for the 2 layers.

2. Using shot glasses prepare the first layer with dark chocolate, crushed or powdered chocolate cookies, nuts and little chopped meetha paan and set it well at the base.

3. For the next layer combine the shrikhand with peanut butter and cream, sliced rossogulla and blend it all well and set it on the base layer and chill for 2-3 hours and garnish with nuts and serve, decorate the shot glasses with some chocolate garnishes and serve.

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 Tempeh Treat By: Dr. Kaviraj Khialani- Celebrity Master Chef.

The Tempeh Treat

The word Tempeh comes from Indonesia and has been known for quite some time, however, most of us have not yet tried and incorporated it into our favorite recipes in our kitchens, it is very obvious to have a doubtful thought process on the how’s? what’s? and what if not? when it comes to trying something new. The same thing happened with me as well when I found myself acquainted with tempeh but once it turned out to be a delight and burst of flavors in the form of a recipe it has now become an anytime welcome with a number of ways doing it and that is how this feature of sharing more about tempeh started.

Tempeh is actually a meatless source of rich protein, vegan in nature, healthy and nutritious for those who love plant-based foods and enjoy experimenting with recipes that are not only colorful to the eyes but also tempting to the palate. Tempeh is made from fermented soybeans which are broken down by micro-organisms and are further compacted and pressed into cakes that have a nice texture, appealing color, and a little chewy in texture with a little nutty in its taste.

Most tempeh in Indonesia is sold wrapped in banana leaves and is available in local markets, though in the united states and other places we have seen it is available in vacuum-packed formats. Besides being packed and being a powerhouse of proteins and nutrients tempeh is also a good source of essential vitamins and minerals but is a bit low in sodium and carbohydrate content.

Health Benefits of Tempeh:

1. Tempeh is good to include in our diet since it is good for weight management and is an interesting option to add.

2. Tempeh also is known to aid in digestion in our body therefore it somehow plays an important role.

3. Tempeh is said to reduce inflammation in the body.

4. Tempeh is loaded with probiotics which are also good.

5. Tempeh is also a good source of fiber besides proteins.

6. Tempeh is also regarded as a heart-healthy & brain-healthy food.

7. Tempeh is said to reduce cholesterol levels in our bodies.

Culinary Uses of Tempeh in our Kitchens:

1. Tempeh being a soy-based product is very much easy to adapt to into our very own Indian cuisine. It can formulate itself into gravies, curries, crumbled up and stuffed into tikkis, and more.

2. Tempeh is a good option to use in salads as it is also regarded as good for weight loss it gives us a variety to make our salads more interesting and colorful as well. Combine it with various greens and crunchy ingredients and a choice of flavorful dressings.

3. Tempeh is a great filler for a sandwich, wraps, and roll concepts as well and can create a great mouthfeel in between those two slices of assorted bread from vegan bread, almond meal bread, multi-grain bread, rye bread, herbed rolls, etc with a variety of lettuce leaves and superfoods like avocados, tomatoes and a dash of herbs and seasonings.

4. Tempeh is also found in the popular Buddha bowl concept which is now featuring itself in many menu cards in Asian cuisine restaurants it is not only filling but has a number of elements to enjoy all in one bowl with a little bit of everything which makes it a complete one-pot meal in itself.

5. Tempeh in soups and broths is also one of the better ways to incorporate it into suppers and light meals once in a while. Have a nice flavorful stock and a few veggies of your choice in it and with tempeh and a little seasoning and sauces it is ideal to enjoy a good bowl of nutrient balance.

6. Tempeh is also great to add to stir fry concepts and recipes.it is a good match to a number of exotic veggies like mushrooms, broccoli, zucchini, bell peppers, asparagus, etc and with a little bit of celery, garlic, spring onions and stir fry sauce, and a dash of chili and pepper it is good to go with.

7. Tempeh in baked dishes creates variety in our meals as well. Steam the cut tempeh pieces for around 10 mins and then marinate it with a choice of ingredients and sauces and place it into a baking dish with add ons and alternates to enhance the dish. Create layers in the baking dish with a choice of plant-based options and with some vegan cheese etc.

Here are a few Simple- Easy & Healthy Recipes with Tempeh

Recipe-1] TEMPEH BROTH OF GOODNESS

Ingredients:

• Tempeh- 150 gms cut into cubes.

• Veg stock- 500- 750 ml

• Oil- 2 tbsp.

• Salt and pepper to taste

• Chili flakes- ½ tsp

• Soy sauce- 1 tsp

• Red chili sauce- 1 tsp

• Garlic- 2-3 cloves, chopped

• Onion-1 small, chopped.

• Carrots- ¼ cup cut into cubes.

• Celery- 2 tbsp. chopped

• Mixed herbs/ fresh basil leaves- 2 tbsp.

• Bayleaf-1 no

• Green/yellow zucchini-1/2 cup cut into cubes.

• Fresh parsley/micro-greens to garnish the soup- 2 tsp.

Method:

1. Heat 1 tbsp. oil in a saucepan and add in the pieces of tempeh and saute it for a couple of minutes until golden browned, remove and keep aside.

2. In the same saucepan add in a little more oil and add in the Bayleaf, garlic, onion, celery, carrots, and cook for 1-2 mins, add in the seasonings, herbs, and chili flakes, sauces to taste.

3. Bring to a boil and add in the zucchini cut into med cubes and also add in the tempeh pieces, simmer for 10-12 mins until all veggies are just done right in texture.

4. Serve hot garnished with fresh herbs, micro-greens, and a dash of crushed black pepper.

Recipe-2] TEMPEH KA DESI TADKA

Ingredients:

• Tempeh- 150 gms cut into cubes.

• For the marination:

• Curd -1 cup

• Lime juice-2 tsp

• Cumin Powder-1/2 tsp

• Ginger-garlic paste-1 tsp

• Garam masala powder-1/2 tsp

• Salt to taste

• Kasuri methi-1 tsp

• Oil-1 tbsp.

• Red chili powder-1/2 tsp.

• For the sauce/gravy:

• Oil-2 tbsp.

• Onion- 2 medium chopped

• Ginger-garlic-green chili paste-1 tsp

• Red chili powder-1/2 tsp

• Salt to taste

• Turmeric powder-1/2 tsp

• Tomato puree-1/4 cup

• Coconut milk-1 cup

• Green peas- ½ cup boiled

• Coriander leaves- 2 tbsp. chopped

Method:

1. In a mixing bowl combine together the ingredients for the marination, add in the cut cubes of tempeh into the same and mix well, keep in the fridge for 45 mins.

2. Heat oil in a pan add in the onions, ginger-garlic-chili paste, and saute them all well around 3-4 mins, add a little water if needed. Add in the powdered spices and salt and mix them all well.

3. Add in tomato puree, the marinated tempeh, and stir well. Now also add in the coconut milk and green peas and mix well. Simmer and allow to cook for 20 mins.

4. Serve hot garnished with fresh coriander leaves.

Recipe-3] ASIAN STIRY FRIED TEMPEH

Ingredients

• Tempeh- 150 gms cut into cubes/fingers

• Oil- 2 tbsp.

• Ginger- 1 tsp chopped

• Garlic- 1 tsp chopped

• Green chili & red chilies- 2-3 each slit

• Spring onions- 3-4 sliced

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

• Salt and pepper to taste

• Red chili sauce-2 tsp

• Soy sauce- 2 tsp

• Sugar-1/2 tsp

• Tomato ketchup-1 tbsp.

• White sesame seeds- 1 tsp

• White vinegar-1 tsp

• Veg stock/water-1 cup

• Corn flour and water solution-2 tbsp. to thicken up.

• Spring onion greens-2 tbsp. chopped.

Method:

1. Cut the tempeh into cubes/fingers as desired and heat oil in a pan and slightly saute the tempeh for a couple of minutes, once slightly browned remove and keep aside.

2. In the same pan and a little more oil saute the ginger, garlic, chilies, onions and add in a little stock or water to prevent burning and to have a little sauce being formed.

3. Add in the salt, pepper, sauces to taste and bring it all to a boil, add in the peppers and the saute tempeh and allow to simmer for 2 mins.

4. Now add in the cornflour water solution and thicken the gravy and get it to a nice coating texture on the tempeh, check for seasonings, add in the vinegar and finally garnish with toasted white sesame seeds, the spring onion greens and serve hot as a snack/starter.

Recipe-4] TEMPEH BETWEEN THE SHEETS.

Ingredients

Tempeh-150 gms cut into slices

For the marination of tempeh:

• Mustard paste-1 tsp

• Olive oil-2-3 tbsp.

• White vinegar/ balsamic vinegar- 2 tsp

• Honey- 1 tbsp.

• Peanut butter-2 tsp

• Mixed herbs-1/2 tsp

• Chili flakes-1/2 tsp

• Soy sauce- 2 tsp

• Red chili sauce- 2 tsp

•  Sliced bread of your choice- 4-6 no.

• Spread of your choice on the bread- mayo-mustard, cream cheese- herb spread, almond and mint butter, peanut butter, and honey spread, etc.

For the additions in the sandwich:

• Assorted lettuce leaves- ½ cup fresh and crispy

• Sliced tomatoes- 3-4 slices

• Sliced cucumber- 4-5 sliced

• Avocado slices- 4-5 no

• Salt and crushed black pepper to taste

• Vegan cheese/ cheese- as desired.

• Accompany the sandwich with olives, pickled vegetables/chips etc.

Method:

1. Assemble all the ingredients for the sandwich with tempeh.

2. Steam the tempeh slices for 10 mins and remove, apply the marination and keep aside for 30 mins.

3. Heat 1 tbsp. oil on a grill pan/ non-stick pan and saute/grill the marinated tempeh for 2 mins on each side, remove and keep aside.

4. Arrange the slightly toasted slices of bread, apply the spread of your choice from simple butter to the varieties and place the lettuce leaves, tomato slices, cucumber slices, avocado, etc add a little seasoning as needed.

5. Finally place the tempeh and close the sandwich and grill/ toast the sandwich as desired and serve hot with assorted dips and chips 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 | THE AFFECTIONATE AMLA By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE AFFECTIONATE AMLA

Amla also known as Indian Gooseberries or Amalaki in Sanskrit which means “Nectar of Life” in Ayurveda is a fruit that has long been revered in India as a nutritive tonic and beneficial ingredient. Amla is small round berries with a light pastel green skin translucent to look at making it appear as if it is segmented and in the center of the berry lies a hexagonal-shaped stone with six small seeds. Indian gooseberry grows on trees found in the wild and cultivated in various parts of our country today. 

Amla is said to possess five of the tastes sour, bitter, pungent, astringent, sweet although sour is the dominating one. The berry is one of the three fruits in the Ayurvedic preparation which forms Triphala and is a base for the rejuvenating formulae for a chavanprash consumed by many of us to boost our immunity and more. The marble-like berries are not only used in a variety of recipes but also highly referred to and used in medicinal properties too in healing and treatment under Ayurveda.

Amla can be eaten fresh as it is though a light sprinkling of salt does make the bitterness and sourness a bit better as a mouthfeel to adapt to in for starters and at times we also soak it in a little salted water before cooking it since it reduced the pungency to an extent. Traditionally Amla has been used in India for making pickles and chutneys since it has both a dual sweet and sour application in our recipes of Indian kitchens. Amla murabba is a popular sweet preservative served with hot puris as a breakfast dish as well in various parts of India. Amla can also be baked into tarts or juice as we all know being popular to be had on its own or to flavor bottles of vinegar and marmalades. 

Amla juice with honey or jaggery can be enjoyed as a refreshing healthy shot of goodness for our overall well-being. Dried Amla powder sprinkled onto our fruit salads. Ayurveda also says that Amla can help us balance the three Doshas namely Kapha, Vata, and pitta thereby eliminating the underlying cause of many diseases. Amla holds a lot of religious significance too during the holy month of Karthik according to Hindu mythology the Amla tree is said to be germinated from the tears of Lord Brahma.

 These days Amla is available around us all year round which makes it easier to include it in our daily dietary routines to help us stay fit.

Here are a few Health Benefits of AMLA:

1. Amla is said to be a complete powerhouse of essential nutrients for our bodies.

2. Amla improves our immunity levels and protects our body against any possible infections.

3. Amla is rich in vitamin- c and helps in the detoxification of our body.

4. Amla is also a rich anti-oxidant and eliminates toxins and improves body metabolism.

5. Amla helps reduce inflammation and is good for the eyes, hair, mental functioning, and skin.

6. Amla is also considered for weight loss and weight.

7. Amla is also known to have anti-aging properties, helps indigestion, and also lowers cholesterol levels.

Let us check on 10 uses of Amla in our kitchens:

1. Amla in making our classic style Indian pickle.

2. Amla in an authentic sweet form called Murabba.

3. Amla as a healthy drink with ginger, honey, lime as shots.

4. Amla in the form of condiments like chutney.

5. Amla as dehydrated form or powdered forms.

6. Amla infused water to be had as a detox fluid.

7. Amla in the form of tempered rice preparation.

8. Amla can also be prepared in curries or subzis, methi-Amla combination, or Achari Amla ka tadka as a vegetable format.

9. Amla also finds its way in the form of Jams & candies too.

10. Amla as a snack option is good as Pudina-Amla aur chukandar ki tikki, as a side dish as a Amla- Anar ka Raita.

Here are a few recipes with The Indian Gooseberries- AMLA:

Recipe-1] AMLA GAJRELA RAITA

Ingredients:

• Amla- 3-4 no cut and de-seed and boil/steam for 4-5 mins and cut into small pieces.

• Carrot-1 med sized, peeled, and grated.

• Freshly grated coconut

• Green chili- 1 no cut into small pieces.

• Curd- 2 cups, beaten.

• Salt to taste

• Sugar if needed.

• Mint leaves- 10-12 no

• Coriander leaves- 2 tbsp.
  

For the tempering on the raita:

• Oil- 2 tsp

• Mustard seeds-1/2 tsp

• Curry leaves- 10-12 no

• Hing- 1 pinch

• Cumin seeds-1/2 tsp

• White sesame seeds-1/2 tsp

Method:

1. Prepare all the ingredients for the Amla raita.

2. In a mixing bowl combine together the beaten curd, add salt and sugar to taste if needed.

3. Add in the grated carrots and steamed/boiled Amla pieces, green chili, coconut mint, and coriander leaves, and mix well.

4. Heat oil in a tadka pan and splutter-crackle the tempering ingredients for a few seconds and pour it into the raita, give it a nice mix and chill the raita for 20-25 mins and serve, to variate the raita further one can also add almonds, walnuts or raisins as well, we can also add flax seeds, pumpkin seeds, etc to add a crunch to the raita.

Recipe-2] AMLA KA ANOKHA ANDAZ

Ingredients:

Amla- 10-12 no.

Ingredients for making the Amla pickle masala:

• Kashmiri red chili powder- 1 tsp

• Salt- ½ tsp

• Mustard seeds- ½ tsp

• Jaggery-2 tbsp. grated

• Turmeric powder-1/4 tsp

• Fenugreek seeds-1/2 tsp

• Hing-1 pinch

• Cumin seeds-1/2 tsp

• Fennel seeds-1/2 tsp

• Sesame oil/ regular oil- ¼ cup

Method:

1. To prepare the Amla achar firstly wash them well and prick it well with a fork and allow to remain in a sieve or colander for 15 mins and steam it over boiling water for 12-15 mins, there is an option of removing the seeds once steamed and cut into wedges.

2. On a Tava lightly roast the fenugreek seeds, fennel seeds cumin seeds, mustard seeds, and once cooled prepare a fine dry powder of the same and keep aside.

3. In a mixing bowl, combine together the spice powders and all other spices and salt into the steamed Amla mix them all up very well.

4. Add in the soft grated jaggery and mix it into the jaggery mixture, now heat up the oil separately to smoking point and pour it over the Amla pickle and mix well, cover it and keep it in the fridge and shake the bottle occasionally and start using it from the 3rd day from the day of preparation.

Recipe-3] MASALEDAAR AMLA

Ingredients:

• Amla- 10-12 no cut into halves and stone removed.

• Oil- 2 tsp 

• Ghee- 2 tsp

• Hing-1/4 tsp

• Ajwain-1/4 tsp

• Mustard seeds-1/2 tsp

• Cumin seeds- ½ tsp

• Ginger- 1 tbsp. chopped

• Green chili-1 tsp chop

• Red chili-1 no shredded.

• Onion- 1 small chopped

• Red chili powder-1/4 tsp

• Turmeric powder-1/4 tsp

• Coriander powder-1 tsp

• Tamarind pulp-2 tsp or as per taste

• Jaggery- 2-3 tsp or as per taste.

• Salt to taste

• Coriander leaves-2 tbsp. chopped.

• Roasted crushed peanuts-1 tbsp. optional.

Method:

1. Prepare all the ingredients for the masaledaar Amla recipe.

2. Heat oil and ghee in a Kadai and add in the hing, ajwain, ginger, onion, and the seeds and allow to splutter for a few seconds, add in the cut Amla pieces which have been boiled in water with a little turmeric for 8-10 mins, remove the seed or stone from the Amla and cut into wedges.

3. Add in the green and red chili, the powdered spices, jaggery, salt, tamarind paste and little warm water as needed in order to get it all together. 

4. Cook this mixture on a low flame for 3-4 mins until jaggery is well dissolved and blended into the Amla subzi, I also like to add a tbsp. full of roasted crushed peanuts into this recipe for a crunch.

5. Check for a balance of salt, sweetness, and sourness and fine-tune it, add a nice helping of fresh coriander leaves and serve the subzi with hot phulkas, rotis, with some fresh-cut salad and a bowl of curd or raita.

Recipe- 4] TADKEWALA AMLA RICE

Ingredients:

• Rice- 2 cups cooked- white or brown- boiled/ pre-cooked.

• Oil- 2 tsp

• Ghee- 2 tsp

• Amla- 4- 5 pieces.

• Jaggery- 2 tsp grated or as per taste.

• Hing- ¼ tsp

• Mustard seeds- ½ tsp

• Split urad dal-1 tsp

• Split Bengal gram-1 tsp

• Cumin seeds-1/2 tsp

• Red chilies-2 no slit

• Green chili- 2 no slit

• Curry leaves- 4-5 no

• Turmeric powder-1/2 tsp

• Salt to taste

• Coriander leaves- 2 tbsp. chopped

• Fresh desiccated coconut-2 tbsp.

• Fried sliced cashews- 2 tsp.

Method:

1. Prepare all the ingredients for the Tadkewala Amla rice.

2. Heat oil and ghee in a Kadai and add in the hing, red and green chilies and add in the split grams and other seeds for the tempering allow them to crackle and splutter for a few seconds, also add in the curry leaves.

3. Add in little water to prevent burning followed by the pre-cooked and boiled Amla wedges or cubes without the stone and seeds, add in the fresh coconut, powdered spices, salt, and jaggery to taste in order to balance the Amla sourness, and cook for 3-4 mins.

4. Now add in the cooked rice white or brown rice can be used as well give it a nice toss with the Amla, allow to cook for 2-3 mins, and add in coriander leaves, nuts, and seeds of your choice for garnish and serve hot with a bowl of curd, papad, and pickle.

Recipe-5] AMLA KA COOLER

Ingredients

• Amla- 5-6 no.

• Sugar syrup/Jaggery syrup or powder/Organic Honey- anyone sweetener can be used avoid sugar if possible, try coconut sugar.

• Mint leaves- 10-12 no.

• Roasted crushed jeera powder- ½ tsp.

• Green cardamom powder-1 pinch optional.

• Black salt-1/2 tsp of pink salt may be used.

• Water and ice cubes as needed

• Lemon juice-1 tsp.

• Ginger- 1 tbsp. juice.
  
  
  

Method:

1. Assemble all the ingredients for the Amla cooler recipe.

2. Wash and cut the Amla remove the stone and seeds and cut into wedges. Using a mixer jar combine together the Amla, water approx. 1 cup, few mint leaves, roasted crushed jeera, black or pink salt, and give it a nice blend.

3. Remove into a mixing bowl, add in the sweetener of your choice as per taste and mix well, add a dash of lime juice and ginger juice to balance it.

4. Place the mint leaves in your serving glasses and pour this nutritive and refreshing Amla cooler and serve it 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 | PLATING UP PANEER By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Paneer or cottage cheese as we all are aware of is one of the most popular dairy products we come across and it also happens to be one of the choicest and preferred ingredients for most vegetarians. Paneer is one humble ingredient that is easy to adapt itself into any kind of preparation or cuisine be it Indian or Asian or continental to the far east. The very basis of it being super-rich in protein & neutral in taste makes it versatile and it is also easy to prepare in a variety of ways from starters, soups to main courses, accompaniments, stir-fries, baked dishes to parathas, and more!

Let us have a look at a few Health Benefits of Paneer:

1. Paneer is said to be strengthening our immunity system hence it can find its way into our diet occasionally.

2. Paneer is good for the skin, bones, and teeth health.

3. Paneer helps control blood pressure and also helps in weight management.

4. Paneer helps improve the metabolism in our body and also improves concentration and memory.

5. Paneer is also a great anti-aging ingredient and also good for the eyes.

Culinary Uses of Paneer:

1. A preferred ingredient all across the country from the popular paneer makhani and paneer tikka masala from north India to the paneer masala dosas and the likes the count is limitless for its popularity.

2. Paneer puffs, cottage cheese, and pepper quiche and masala paneer tarts baked in the oven using a variety of pastries also use cottage cheese with spinach, corn, mushrooms with a combination of herbs, savory custard, cream, and cheese.

3. Some of the popular snacks we come across are Achari paneer tikka, paneer Hariyali tikka, Hara bhara kababs, paneer tikkas, cutlets, reshmi malai paneer tikka and more.

4. Personally I love paneer in parathas as a stuffing with a dash of spices a little onion, coriander, chili, and seasonings. Combine it with more nutrition include soy keema and little mashed green peas as well.

5. Paneer kulchas, stuffing’s in naans, paneer biryani, Mattar paneer pulao, paneer kofta curry, malai kofta in palak gravy, paneer makhana korma, paneer with capsicum Kadai masala, paneer handi, etc are mostly featured on restaurant menus.

6. Sandwiches, rolls, kathi rolls, wraps, and pizzas too have welcomed paneer wholeheartedly and it is available in a number of flavors and colors too adapting its goodness with the blends and mixes to treat our palate at its best.

Here are a Few Snacky Recipes with Paneer:

1] PANEER KI KHWAHISH

Ingredients:

• Paneer/cottage cheese- 250gms. Cut into cubes 

• Oil- 2 tsp

• Garlic-1 tsp chopped

• Ginger-1 tsp chopped

• Green chilies-2 slit

• Spring onions- 3-4 sliced

• Red/green/yellow capsicums-1/2 cup mix

• Salt and crushed black pepper to taste

• Veg stock/water- ½ cup

• Soy sauce- 2 tsp

• Red and green chili sauce- 2 tsp each

• White vinegar-1 tsp

• Tomato ketchup-2 tsp

• Mixed herbs and chili flakes to taste

• Corn flour and water solution-2 tbsp.

• Spring onion greens- 2 tbsp. chopped

Method:

1. Prepare all the ingredients for the recipe and keep them aside.

2. Heat oil in a pan add in the garlic, ginger, chilies, and onions, and saute for 1 min.

3. Add in a little stock or water and add in the sauces and seasonings to taste.

4. Add in the capsicums and paneer cubes and mix well cook for 3-4 mins.

5. Now add in the cornflour solution to thicken the mixture a little to a semi-dry texture, cook for 2 more mins and serve hot garnished with spring onion greens.

2] LAZEEZ PANEER FINGERS

Ingredients:

• Paneer – 250 gms. Cut into fingers

• For the marination:

• Oil-2 tsp

• Lime juice-2 tsp

• Salt and crushed black pepper to taste

• Roasted crushed jeera powder-1/2 tsp

• Chaat masala-1/2 tsp

• Red chili powder-1/2 tsp

• Ginger garlic- chili paste-1/2 tsp 

• Home mango pickle uses that masala from the jar- 1 tsp.

• Apply and keep aside for 20 mins in the fridge.

For the coating on the paneer fingers:

• Maida-1/2 cup

• Cornflour-2 tsp

• Water-1/4 cup 

• Salt and pepper to taste

• Breadcrumbs-1 and half cup

• Oil to deep fry.

To serve with:

Tomato sauce/ mayonnaise dips/ assorted chutneys.

Method:

1. Prepare the marination for the paneer fingers and apply it, keep chilled until further use.

2. In a mixing bowl prepare a coating texture batter of maida, cornflour adds water gradually so that It coats the paneer fingers well, add a little seasoning to it as well.

3. Dip each paneer finger into the prepared batter and coat it with dry breadcrumbs, remove the excess crumbs, place it on a plate and keep in the fridge for 20 mins.

4. Heat oil to the frying point and deep fry the crumbed paneer fingers and turn them occasionally to color from all sides, once we get our desired golden brown color, remove onto a kitchen paper and drain excess oil and serve hot as a snack or appetizer.

3} ZAIKEDAAR PANEER KI SEEKH

Ingredients:

• Paneer- 250 gms grated.

• Salt and pepper to taste

• Boiled mashed sweet potato-1/2 cup

• Grated carrots-2- 3 tbsp.

• Ginger-garlic-chili paste-1 tsp

• Red chili powder-1/2 tsp

• Turmeric powder-1/4 tsp

• Garam masala powder-1/4 tsp

• Roasted crushed ajwain-1/4 tsp

• Roasted peanut powder-2 tsp

• Kasuri methi-1 tsp

• Mint and coriander leaves-2 tbsp. chop

• Roasted besan-2 tbsp.

• Grated cheese- 2 tbsp.

• Oil- as required to grease the grill pan.

To serve with: 

• Onion slices/rings/ laccha pyaaz/ shirkewale pyaaz etc

• Lime slices

• Green chutney/ dips of your choice

Method:

1. Prepare all the ingredients for the paneer ki seekh recipe.

2. Heat 2 tbsp. oil in a pan add in the carrots and sweet potatoes and ginger-garlic-chili paste saute for 1 min, add in the powdered spices, Kasuri methi, peanut powder, salt to taste and cook for 2 mins.

3. Add in the roasted besan and paneer and mix well, add mind and coriander leaves, cheese, and cook for 2 mins.

4. The mixture will start binding now and become like a soft dough texture, remove it onto a plate and cool slightly.

5. Apply oil on the palms and fingers and grease a few wooden seekh and start placing the mixture onto the seekh and ensure it holds well onto them.

6. Heat up a grill pan and grease it well, place the paneer ki seekh on the hot pan and cook on all sides until a nice golden color and crusty texture is formed on the outside.

7. Arrange some greens and salad on the serving platter dish out the chutney/dips etc arrange lime and onions and finally place the hot paneer ki lazeez seekh sprinkle a little chaat masala on top and serve hot.

4] PANEER KE NAYE RANG

Ingredients:

• Paneer- 350-400 gms cut into cubes

• For the marination:

• Oil-2 tbsp.

• Salt to taste

• Chaat masala-1/2 tsp

• Curd-1/4 cup thick beaten

• Lime juice-2 tsp

• Tomato ketchup-2 tsp

• Honey-1 tsp

• Red chili powder-1/4 tsp

• Peanut butter- 2 tsp dissolved in 4 tbsp. warm water.

• Chili flakes and mixed herbs to taste

• Coriander and mint leaves-2 tbsp. chop

To serve with the paneer tikka:

• Green coriander and mint chutney

• Coriander and peanut chutney

• Pesto mayonnaise dip

• Lemon slices/ onion rings.

Method:

1. Prepare all the ingredients for the paneer tikka.

2. In a mixing bowl prepare the marination and apply it well on the paneer and capsicums cubes and keep in the fridge for 20 mins.

3. Arrange them on the wooden satay sticks or skewers, this recipe can be done in the oven on a roasting tray or using a non-stick grill pan on the gas as well.

4. Cook the paneer tikka well on all sides by your choice of method of cooking and serve it hot with the accompaniments and add a dash of chaat masala before serving it.

5] PANEER GOL GUMBAAZ

Ingredients

• Paneer- 250 gms grated

• Boiled mashed/grated- potatoes-2 med sized.

• Salt and pepper to taste

• Mixed herbs and chili flakes to taste

• Ginger –garlic- green chili paste-1 tsp.

• Chopped coriander and mint-1 tbsp.

• Schezuan sauce-2 tsp

• Breadcrumbs-1 cup

• Maida-1/2 cup

• Cornflour-1/4 cup

• Water-1/2 cup

For the stuffing:

• Grated cheese-1/4 cup

• Assorted chopped nuts-2 tbsp.

• Chaat masala-1/4 tsp

• Oil to fry

Method:

1. Prepare all the ingredients for the recipe.

2. In a dry mixing bowl combine together the paneer, potatoes, and all seasonings and spices and mix well.

3. Add the binding agents in order to get it into a semi dough-like texture.

4. Apply oil on the fingers and divide the mixture into 10-14 walnut or lime-sized pieces.

5. Flatten every piece and place the nutty cheese filling and close it well secure and shape into rounds chill it for 20 mins.

6. Prepare a maida, cornflour batter add a little schezuan sauce to it, dip each cheese-stuffed paneer ball into the batter, and coat with dry breadcrumbs, chill for 20 mins, and deep fry, serve hot.

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.