July 04, 2022

Ingredient Ideology | LAUKI KI LAZZAT By: Dr. Kaviraj Khialani- Celebrity Master Chef.

July 04, 2022/ Ritika Dsouza

LAUKI KI LAZZAT

Nobel in Nutrients & Versatile in Variations

Bottle gourd or Dudhi, Lauki as it is popularly known as in various parts of India is one humble vegetable with a refreshing look and cooling properties to satisfy the needs of our dietary requirements. It is one vegetable which is able to be adapted in various forms from a fresh juice as a healthy beverage to snacky dishes, into subtle main course dishes to the exotics as well, blends well with spices, flours, pulses and legumes and sweeteners as well to offer us a varied choice of delicacies on our plates.

Some of the Culinary Uses of Lauki/ Bottle Gourd/ Dudhi:

A lot of us have had it in a fresh extracted juice form as well which is very healthy for weight management.
Dudhi ki subzi with a mild tempering of hing, jeera, curry leaves, turmeric, salt and a generous amount of coriander leaves and a little aamchur powder at the end is yum.
Lauki ke kofte is a classic recipe from north India and has been done since a long time from the royal kitchen era.
Dudhi chana dal is one of the commonly made daily veg and dal combo which goes well with a tadka of shahi jeera and mild spices to be enjoyed with phulkas/rice.
Bottle gourd is also good at being stir fried with bell peppers, broccoli, carrots, peas and mushrooms as well.
Lauki tamatar nu shaak a popular recipe with it being cooked in mildly spiced tomato based masala with a touch of jaggery and chili.
Dudhi ke Parathey, chillas with grated Lauki and sooji, stuffing’s for tikkis and cutlet mixtures with Dudhi.
A popular sweet with called Lauki ki kheer, Lauki ka mavedaar halwa etc are also some of the exotic and very tempting recipes from Indian cuisine.
Fusion cooking too is delicious using Lauki and Dudhi some of the ideas I tried are basil flavored bottle gourd and nutty cream cheese ravioli pasta served with a sun dried tomato and roast pepper sauce.
Indo-Chinese Lauki Manchurian gravy with vermicelli fried rice topped with double fried schezuan egg.
Bottle gourd brownie pudding with blueberry salsa and praline cream.

Here are some interesting Health Benefits of Lauki:

It is beneficial in a number of ways starting from helping in weight loss, if being used the correct way with wise cooking methods.
Lauki also is a heart healthy vegetable and helps us in treating hypertension as well among many complications.
Lauki is good for the hair health, liver health and also treats urinary issues as well.
It is considered to be rich in dietary fiber and also helps in curing constipation issues and even piles.
Lauki is also beneficial for us since it is high in water content, keeps our body hydrated and also has good amounts of potassium.
It is also known to have sedative properties, relaxes the body and also helps to get sound sleep.
Lauki which can also be juiced is regarded good for reducing stress and also control blood pressure issues.

Here are a few easy and tasty recipes using

Lauki:

Recipe-1] SHORBA –E- LAZZAT

Ingredients:

Dudhi- 500gms, peeled and roughly cut.

Oil/butter/ghee- 1 tbsp.

Jeera-1/2 tsp

Slit green chilies- 2 no

Ginger- 1 tsp chop

Onion- 2 tbsp. chop

Salt to taste

Veg stock/water- 4-5 cups

Curd + besan-1 tsp + 1 tbsp. cashew paste- ¼ cup curd.

Fresh cream- 2 tbsp.

Garam masala powder-1/4 tsp

Mint/coriander/parsley/nuts and seeds to garnish.

Method:

1. Prepare all the ingredients for the shorba

2. Heat oil/ghee/butter in a pan add the ingredients for tempering one by one and saute well.

3. Add in the Lauki, salt, and spices to taste.

4. Add in the curd, besan and cashew paste mix, add water as desired, bring to a boil.

5. Cook well, simmer and continue for 10-12 mins

6. Blend the soup into a nice puree, bring it back to a boil add cream, check for seasonings and serve hot.

Recipe-2] LAUKI AUR DAL KI JUGALBANDI

Ingredients

Lauki- 500gms peeled and cubed.

Chana dal- ¼ cup

Yellow moong dal-2 tbsp.

Oil/ghee- 2 tbsp.

Shahi jeera/ jeera seeds- ½ tsp

Slit green chilies- 2 no

Ginger garlic- 1 tsp each chop

Onions- 1 small chop

Salt to taste

Tomatoes- ½ cup chop

Turmeric powder-1/2 tsp

Red chili powder- 1/3 tsp

Coriander powder- ½ tsp

Water as needed

Kasuri methi- 1 tsp

Coriander leaves- 2 tbsp. garnish.

Method:

1. Prepare all the ingredients for the recipe.

2. Soak the dals in water for 30 mins.

3. Heat oil/ghee add in the jeera, chilies, ginger garlic and onions, tomatoes saute well for a minute.

4. Add in the drained dals, Lauki, salt, spices, methi and water.

5. Using a pressure cooker allow 3-4 whistles and lower the flame for 10 mins.

6. Open and blend it using a masher and garnish with coriander leaves, serve hot with rotis, rice, pulao.

Recipe- 3] ZAIKEDAAR TADKEWALI LAUKI

Ingredients:

Lauki- 500gms peeled and cut into cubes.

Oil/ghee- 2 tbsp.

Hing-1/4 tsp

Mustard seeds-1/4 tsp

Cumin seeds- ½ tsp

Curry leaves- 10-12

Slit red and green chilies- 2 no.

Onion- 1 small chopped

Salt to taste

Red chili powder-1/2 tsp

Coriander powder- 1 tsp

Garam masala powder- ½ tsp

Curd- 2 tbsp.

Cumin Powder- 1/3 tsp

Curry powder- 1 tsp- optional

Coconut- fresh grated- 2 tbsp.

Tamarind pulp-2 tsp

Jaggery-1 tsp

Water as needed.

Coriander leaves- 2 tbsp.

Fried red chili- 2 no for garnish.

Method:

1. Prepare all the ingredients for the recipe.

2. Heat oil/ghee add in the tempering ingredients one by one add in the onions and saute them, add in the powdered spices, add ½ cup chop tomatoes- optional.

3. Add little water, coriander leaves, coconut, Lauki pieces and mix well, add in the tamarind and jaggery and curd and blend it well.

4. Cover and simmer for 12- 15 mins, open and serve hot with chapattis, missi roti, parathas.

Recipe-4] BOTTLE GOURD AND SESAME RAITA

Ingredients:

Dudhi- 400 gms, peeled and grated and steamed for 10 mins

Curd- 2 cups beaten and sweet.

Salt and pepper to taste

Mint leaves- 10-12 no

Roasted white sesame seeds- 1 and half tsp.

Sliced almonds, raisins etc if needed.

Chop dates- 2 tbsp.

Method:

1. Prepare all the ingredients for the recipe.

2. Combine together the curd, seasonings and Dudhi, add chaat masala/rock salt, dates and other ingredients like mint, coriander etc and mix well with the Dudhi and dates into this raita.

3. Portion the raita when its chilled garnish with mint/coriander/nuts and seeds and some healthy sesame seeds and serve with a choice of rice preparations, pulao and biryanis.

June 27, 2022

Ingredient Ideology | THE CALZONE FIESTA By: Dr. Kaviraj Khialani- Celebrity Master Chef.

June 27, 2022/ Ritika Dsouza

THE CALZONE FIESTA

A Calzone is an Italian oven-baked folded pizza, often described as a turnover, made with leavened dough. It originated in Naples in the 18th century. It all Started in Naples, originating in 1700's Naples, Italy, calzones were sold on the streets and intended to be eaten on the go. At this time, calzones were actually formed by simply folding an uncooked pizza in half before baking it, hen, America got on board to get in the Cal-Zone. The origin of this delicacy began in Naples, Italy in the early 1700s. If you were to translate 'calzone' from Italian to English, it would mean 'pants leg. ' Pants leg refers to the Italians with the need for a pizza on the go! They are basically an individual pizza all wrapped up. No cheese sliding off or floppy crusts. Just pure deliciousness wrapped up in a pillowy dough. This recipe gives calzones their much-needed due attention.

When calzones were first originated in Naples, they were designed to be eaten by hand, without any utensils. The half-moon shape of a traditional calzone indicates that it was made by simply folding over a single round of pizza crust. Originating in 1700's Naples, Italy, calzones were sold on the streets and intended to be eaten on the go. At this time, calzones were actually formed by simply folding an uncooked pizza in half before baking it. They're also the basis for the frozen food – “Pizza Pockets.” While calzones are more commonly the size of a medium pizza, panzerottis remain small and sandwich-sized. They tend to be about 9″ inches in diameter and semi-circled. Calzones are Italian. Actually, legitimately, 100%-certified, Italian. They originated in Naples as a casual, standing-on-the-street way of eating pizza, and they vary in terms of ingredients and techniques in different regions in Italy. Stromboli is Italian-American. A calzone is like a pizza, but it's not a pizza. That's why it's called something different. Similar to the sandwich/wrap conundrum. But sandwiches, like pizza, are endlessly versatile (toppings, breads, sauces, etc.)

In Italy. Sandwich-sized calzones are often sold at Italian lunch counters or by street vendors, because they are easy to eat while standing or walking. Fried versions of the calzone are typically filled with tomato and mozzarella: these are made in Apulia and are called panzerotti. Calzone fillings are similar to that of toppings on pizza- cured meats like ham, pepperoni, prosciutto, sausage…, vegetables, and various cheeses. This Calzone is more of a classic “Supreme Pizza” but you can use whatever fillings you like best. A true calzone has ricotta cheese and does NOT have any sauce. A calzone is actually a type of pizza, but the big difference is it's inside out! The dough is on the outside and the “toppings” are inside the calzone making it a completely different experience from eating a pizza.

Essentially a pizza folded over itself, the calzone is like one big hand pie: filling neatly enclosed with dough, so you get browned crust in every bite. You can fill it with any pizza toppings; it should be substantial and fairly dry so the dough doesn't leak or get soggy. And while both have Italian cheese, calzones are made with ricotta (often alongside mozzarella and/or Parmesan) while Stromboli are typically only made with mozzarella. Calzones' fillings do not include sauce; marinara is served on the side for dipping.

You can also make calzones in smaller one-serving sizes, if you prefer, and they can be filled with the ingredients of your choice. Since calzones are equally good served hot or at room temperature, they are perfect for parking-lot picnics, sack lunches or meals on the run.

Here are a few twist of taste - Calzone recipes to try out by all our readers:

Recipe-1] HERBED CHICKEN CALZONE

Ingredients:

For the calzone dough:

1 cup whole- wheat flour

½ cup refined flour

Yeast- 1 tsp fresh

Sugar- 1 tsp

Salt- 1 pinch

Warm water as needed to make the dough

Olive oil-2 tsp

For the herbed chicken filling:

Oil- 2 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Boiled chopped chicken- 1 cup

Salt and pepper to taste

Sliced black olives- 2-3 tsp

Sliced green olives- 2-3 tsp

White sauce- ½ cup

Fresh cream-2 tbsp.

Grated cheese-2 -3 tbsp.

Fresh parsley- 2 tsp chopped

Mixed herbs- ½ tsp dried

Chopped capsicum-2-3 tsp

Method:

1. To start with the dough for the calzone, in ¼ cup warm water add in the yeast, sugar and mix in 2 tsp of the refined flour and mix, cover and keep aside for 15 mins.

2. Sieve all the other dry ingredients and keep them aside. Once bubbles appear on the surface of the yeast mixture, add it into a well created in between the flour and dry ingredient mixture and using more warm water and little olive oil make a fairly smooth and stiff dough.

3. Knead it up well, shape it into a round and cover it with a damp duster and place it in a warm place to activate fermentation. It will take around 20-25 mins.

4. Punch back the dough and release the air from it post fermentation and divide the mix into 6- 8 equal portions and shape it into rounds and keep aside.

5. Meantime prepare the chicken filling as well side by side by using all the listed ingredients and cook the mixture for 3-4 mins, remove onto a plate, cool completely and then add in the grated cheese.

6. Roll out each of the dough mixture into an approx. 6-inch diameter round shape, place the filling towards one side, spread out a little cold water to assist in sealing the edges, cover and fold over pinch the edges down using a fork, forming it into a semi-circle kind of shape.

7. Prepare all the calzones the same way, pre-heat the oven to 180 deg celsius and either apply a little milk wash/ egg wash over the calzones, sprinkle a few sesame seeds or so and allow to bake for 15-18 mins, once done carefully remove them and allow to wait on the cooling rack, serve as desired.

Recipe-2] MUSHROOM AND TOFU CALZONE

Ingredients:

For the calzone dough:

1 cup whole- wheat flour

½ cup refined flour

Yeast- 1 tsp fresh

Sugar- 1 tsp

Salt- 1 pinch

Warm water as needed to make the dough

Olive oil-2 tsp

For the mushroom & tofu filling:

Oil- 2 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Sliced fresh mushrooms- 1 cup

Tofu- soft/ firm- ½ cup crumbled

Salt and pepper to taste

Sliced black olives- 2-3 tsp

Sliced green olives- 2-3 tsp

White sauce- ½ cup

Tomato ketchup-2 tsp

Fresh cream-2 tbsp.

Grated cheese-2 -3 tbsp.

Fresh parsley- 2 tsp chopped

Mixed herbs- ½ tsp dried

Chopped capsicum-2-3 tsp

Method:

1. To start with the dough for the calzone, in ¼ cup warm water add in the yeast, sugar and mix in 2 tsp of the refined flour and mix, cover and keep aside for 15 mins.

3. Knead it up well, shape it into a round and cover it with a damp duster and place it in a warm place to activate fermentation. It will take around 20-25 mins.

4. Punch back the dough and release the air from it post fermentation and divide the mix into 6- 8 equal portions and shape it into rounds and keep aside.

5. Meantime prepare the mushroom and tofu filling as well side by side by using all the listed ingredients and cook the mixture for 3-4 mins, remove onto a plate, cool completely and then add in the grated cheese.

Recipe-3] PASSION OF SEAFOOD CALZONE

Ingredients:

For the calzone dough:

1 cup whole- wheat flour

½ cup refined flour

Yeast- 1 tsp fresh

Sugar- 1 tsp

Salt- 1 pinch

Warm water as needed to make the dough

Olive oil-2 tsp

For the seafood filling:

Oil- 2 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Medium sized shrimps-1 cup, cleaned

Poached fish/ cooked fish- 1 cup

Salt and pepper to taste

Sliced black olives- 2-3 tsp

Sliced green olives- 2-3 tsp

White sauce- ½ cup

Tomato ketchup-2 tsp

Fresh cream-2 tbsp.

Grated cheese-2 -3 tbsp.

Fresh parsley- 2 tsp chopped

Mixed herbs- ½ tsp dried

Chopped capsicum-2-3 tsp

Method:

1. To start with the dough for the calzone, in ¼ cup warm water add in the yeast, sugar and mix in 2 tsp of the refined flour and mix, cover and keep aside for 15 mins.

3. Knead it up well, shape it into a round and cover it with a damp duster and place it in a warm place to activate fermentation. It will take around 20-25 mins.

4. Punch back the dough and release the air from it post fermentation and divide the mix into 6- 8 equal portions and shape it into rounds and keep aside.

5. Meantime prepare the seafood filling as well side by side by using all the listed ingredients and cook the mixture for 3-4 mins, remove onto a plate, cool completely and then add in the grated cheese.

Recipe-4] PEPPERED MEAT CALZONE

Ingredients:

For the calzone dough:

1 cup whole- wheat flour

½ cup refined flour

Yeast- 1 tsp fresh

Sugar- 1 tsp

Salt- 1 pinch

Warm water as needed to make the dough

Olive oil-2 tsp

For the peppered meat filling:

Oil- 2 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Cooked meat/ grilled sliced meat-1 cup

Red chili sauce/green chili sauce- 2 tsp

Salt and pepper to taste

Sliced black olives- 2-3 tsp

Sliced green olives- 2-3 tsp

White sauce- ½ cup

Tomato ketchup-2 tsp

Fresh cream-2 tbsp.

Grated cheese-2 -3 tbsp.

Fresh parsley- 2 tsp chopped

Mixed herbs- ½ tsp dried

Chopped capsicum-2-3 tsp

Method:

1. To start with the dough for the calzone, in ¼ cup warm water add in the yeast, sugar and mix in 2 tsp of the refined flour and mix, cover and keep aside for 15 mins.

3. Knead it up well, shape it into a round and cover it with a damp duster and place it in a warm place to activate fermentation. It will take around 20-25 mins.

4. Punch back the dough and release the air from it post fermentation and divide the mix into 6- 8 equal portions and shape it into rounds and keep aside.

5. Meantime prepare the peppered meat filling as well side by side by using all the listed ingredients and cook the mixture for 3-4 mins, remove onto a plate, cool completely and then add in the grated cheese.

Recipe- 5] SPINACH AND CORN CALZONE

Ingredients:

For the calzone dough:

1 cup whole- wheat flour

½ cup refined flour

Yeast- 1 tsp fresh

Sugar- 1 tsp

Salt- 1 pinch

Warm water as needed to make the dough

Olive oil-2 tsp

For the spinach and corn filling:

Oil- 2 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Spinach- 1 cup blanched and chopped

American corn- 1 cup boiled

Red chili sauce-1-2 tsp

Chaat masala-1/2 tsp

Salt and pepper to taste

Sliced black olives- 2-3 tsp

Sliced green olives- 2-3 tsp

White sauce- ½ cup

Tomato ketchup-2 tsp

Fresh cream-2 tbsp.

Grated cheese-2 -3 tbsp.

Fresh parsley- 2 tsp chopped

Mixed herbs- ½ tsp dried

Chopped capsicum-2-3 tsp

Method:

1. To start with the dough for the calzone, in ¼ cup warm water add in the yeast, sugar and mix in 2 tsp of the refined flour and mix, cover and keep aside for 15 mins.

3. Knead it up well, shape it into a round and cover it with a damp duster and place it in a warm place to activate fermentation. It will take around 20-25 mins.

4. Punch back the dough and release the air from it post fermentation and divide the mix into 6- 8 equal portions and shape it into rounds and keep aside.

5. Meantime prepare the spinach and corn filling as well side by side by using all the listed ingredients and cook the mixture for 3-4 mins, remove onto a plate, cool completely and then add in the grated cheese.

Recipe-6] VEGETARIAN BASILICO CALZONE

Ingredients:

For the calzone dough:

1 cup whole- wheat flour

½ cup refined flour

Yeast- 1 tsp fresh

Sugar- 1 tsp

Salt- 1 pinch

Warm water as needed to make the dough

Olive oil-2 tsp

For the Veggie basil filling:

Oil- 2 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Carrots and beans-1 cup, cut and boiled

Green peas-1/2 cup boiled

Cauliflower-1/2 cup boiled

Red chili sauce-1-2 tsp

Chaat masala-1/2 tsp

Salt and pepper to taste

Sliced black olives- 2-3 tsp

Sliced green olives- 2-3 tsp

White sauce- ½ cup

Tomato ketchup-2 tsp

Fresh cream-2 tbsp.

Grated cheese-2 -3 tbsp.

Fresh basil leaves- 8-10 no

Mixed herbs- ½ tsp dried

Chopped capsicum-2-3 tsp

Method:

1. To start with the dough for the calzone, in ¼ cup warm water add in the yeast, sugar and mix in 2 tsp of the refined flour and mix, cover and keep aside for 15 mins.

3. Knead it up well, shape it into a round and cover it with a damp duster and place it in a warm place to activate fermentation. It will take around 20-25 mins.

4. Punch back the dough and release the air from it post-fermentation and divide the mix into 6- 8 equal portions and shape it into rounds and keep it aside.

5. Meantime prepare the veggie and basil filling as well side by side by using all the listed ingredients and cook the mixture for 3-4 mins, remove onto a plate, cool completely, and then add in the grated cheese.

6. Roll out each of the dough mixtures into an approx. 6-inch diameter round shape, place the filling towards one side, spread out a little cold water to assist in sealing the edges, cover and fold over pinch the edges down using a fork, forming it into a semi-circle kind of shape.

June 20, 2022

Ingredient Ideology | CARING FOR CROQUETTES By: Dr. Kaviraj Khialani- Celebrity Master Chef.

June 20, 2022/ Ritika Dsouza

CARING FOR CROQUETTES

The croquette originated in France and it was in 1898 that Monsieur Escoffier, the founder of the classical French Cuisine, together with the help of Monsieur Phileas Gilbert started to write down the recipe. The word croquette is French, derived from croquer, meaning 'to crunch'. A croquette is a type of dumpling consisting of a thick binder combined with a filling, which is breaded and deep-fried; it is served as a side dish, a snack, or fast food worldwide. The binder is typically a thick béchamel or brown sauce, mashed potatoes, wheat flour or wheat bread.

The Origin of the Croquette- A croquette is a small cylinder or ball of filling that has been breaded and fried. Auguste Escoffier, a French culinary artist, created the modern form of these bundles of joy in France in 1898. Croquettes are a heavenly invention– especially ham croquettes in Spain. But the Spanish aren't the only people to make these delicious fried goodies. Croquettes are simply a bread crumbed and fried roll of food leftovers, usually bound with Bechamel sauce or mashed potatoes.

One of the most popular Spanish tapas (food bites one eats while drinking), croquettes are also a staple in Spanish cuisine, often served as a light lunch or dinner with a salad. These little bites may easily be called the ultimate comfort food; they are delicious, crunchy, salty, and crispy. To prevent the croquettes from exploding during cooking, it is important that they are completely submerged and that the oil temperature is as specified. You can fry them in sunflower oil if you prefer and some also believe that Croquettes can be frozen for 1 month if stored well.

Chicken Croquettes are filled with panko, chopped red and green bell peppers, cooked chicken, creamy mayonnaise, seasoned with garlic powder and mixed together into small rounds. These are easy to make! These are perfect for a light dinner, easy appetizer or a quick snack! Place a cube of cheese in the middle and wrap the mashed potato around it. Shape into a cylinder shape. Dip the croquette into the flour, then into the egg and finally into the breadcrumbs, ensuring the croquette is completely covered. Place on the baking tray and repeat with the rest of the mashed potato.

Here are a few easy to make varieties of croquettes to try out and relish:

Recipe-1] CHEESY CHICKEN CROQUETTES

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Refined flour-2 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Green chilies-1 tsp chopped optional

Salt to taste

Black pepper powder to taste

Mixed herbs-1/2 tsp

Chili flakes-1/4 tsp optional

Milk-1/2 cup

White sauce-1/2 cup

Boiled chopped chicken-1 cup

Mashed potato-1 cup

Grated cheese-2-3 tbsp.

Bread crumbs- ½ cup for binding + as needed for coating

Cornflour/ maida- 2-3 tsp as needed for binding + as needed for the batter to dip in the croquettes.

Oil- as needed to deep fry the croquettes.

To serve the croquettes:

Tomato ketchup / chili sauce/ mayonnaise / dips we desired.

Method:

1. Prepare all the ingredients as needed for the croquette recipe.

2. Heat oil and butter in a pan, add in the flour and cook for 15 seconds using a whisk add in garlic and onions saute them for a few seconds, add in some veg stock/ water and little milk and mix well.

3. Now add in the seasonings, herbs, chili flakes, green chilies if desired. Add in the boiled chopped chicken pieces, mix well.

4. Add in the grated cheese and turn off the flame. Add in the mashed potatoes and little maida, cornflour powder and combine it all well to form a dough like texture in the pan, the sides need to be coming out clean as we mix it all well.

5. Remove the mixture onto a greased plate, allow to cool for a few seconds. Apply little oil on the fingers and start dividing the mixture into equal small portions, shape them into a cylindrical pattern and press and bind well.

6. Chill the croquettes in the fridge for around 20 mins, remove and dip in a coating thick batter of maida/ corn flour and water followed by a coating of bread crumbs, pat them well and remove excess crumbs. Allow the croquettes to chill one more time for 10-12 mins.

7. Heat up oil to deep fry in the meantime and on a medium high flame we can start frying the prepared croquettes to a nice golden brown color, remove onto a kitchen paper/ tissue and drain off the excess oil.

8. Arrange the fried chicken croquettes on a serving plate or platter and offer the dips and sauces to go alongside.

Recipe-2] DESI ALOO PEPPER TADKA CROQUETTES

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Refined flour-2 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Green chilies-1 tsp chopped optional

Ginger-1 tsp chopped

Cumin seeds-1/2 tsp

Curry leaves- 5-6 no

Salt to taste

Black pepper powder to taste

Mixed herbs-1/2 tsp

Chili flakes-1/4 tsp optional

Milk-1/2 cup

White sauce-1/2 cup

Mashed potato-1 cup

Grated cheese-2-3 tbsp.

Bread crumbs- ½ cup for binding + as needed for coating

Cornflour/ maida- 2-3 tsp as needed for binding + as needed for the batter to dip in the croquettes.

Oil- as needed to deep fry the croquettes.

To serve the croquettes:

Tomato ketchup / chili sauce/ mayonnaise / dips we desired.

Method:

1. Prepare all the ingredients as needed for the croquette recipe.

2. Heat oil and butter in a pan, add in the flour and cook for 15 seconds using a whisk add in garlic, ginger, cumin and curry leaves and onions saute them for a few seconds, add in some veg stock/ water and little milk and mix well.

3. Now add in the seasonings, herbs, chili flakes, green chilies if desired. Add in the boiled mashed veggies, mix well.

8. Arrange the fried chicken croquettes on a serving plate or platter and offer the dips and sauces to go alongside.

Recipe-3] FISH AND DILL CROQUETTES

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Boneless fish fillets- 400 gms

Refined flour-2 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Green chilies-1 tsp chopped optional

Salt to taste

Black pepper powder to taste

Mixed herbs-1/2 tsp

Fresh dill leaves- 2 tsp chopped

Chili flakes-1/4 tsp optional

Fish stock -1/4 cup

Fish veloute sauce-1/2 cup thickened

Mashed potato-1 cup

Grated cheese-2-3 tbsp.

Bread crumbs- ½ cup for binding + as needed for coating

Cornflour/ maida- 2-3 tsp as needed for binding + as needed for the batter to dip in the croquettes.

Oil- as needed to deep fry the croquettes.

To serve the croquettes:

Tomato ketchup / chili sauce/ mayonnaise / dips we desired.

Method:

1. Prepare all the ingredients as needed for the croquette recipe.

2. Heat oil and butter in a pan, add in the flour and cook for 15 seconds using a whisk add in garlic and onions saute them for a few seconds, add in some fish stock/ water and little fish veloute and mix well.

3. Now add in the seasonings, herbs, chili flakes, green chilies if desired. Add in the poached fish pieces, mix well and using a fork break it down into the mixture.

4. Add in the grated cheese and turn off the flame. Add in the mashed potatoes, dill leaves and little maida, cornflour powder and combine it all well to form a dough like texture in the pan, the sides need to be coming out clean as we mix it all well.

7. Heat up oil to deep fry in the meantime and on a medium-hi flame we can start frying the prepared croquettes to a nice golden brown color, remove onto a kitchen paper/ tissue and drain off the excess oil.

8. Arrange the fried chicken croquettes on a serving plate or platter and offer the dips and sauces to go alongside.

Recipe-4] LENTIL OLIVE CROQUETTES

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Boiled yellow lentils- ½ cup thick mixture

Refined flour-2 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Green chilies-1 tsp chopped optional

Salt to taste

Black pepper powder to taste

Mixed herbs-1/2 tsp

Black olives- 2-3 tsp chopped

Fresh parsley leaves- 2 tsp chopped

Chili flakes-1/4 tsp optional

veg stock -1/4 cup

Bechamel sauce-1/2 cup thickened

Mashed potato-1 cup

Grated cheese-2-3 tbsp.

Bread crumbs- ½ cup for binding + as needed for coating

Cornflour/ maida- 2-3 tsp as needed for binding + as needed for the batter to dip in the croquettes.

Oil- as needed to deep fry the croquettes.

To serve the croquettes:

Tomato ketchup / chili sauce/ mayonnaise / dips we desired.

Method:

1. Prepare all the ingredients as needed for the croquette recipe.

2. Heat oil and butter in a pan, add in the flour and cook for 15 seconds using a whisk add in garlic and onions saute them for a few seconds, add in some veg stock/ water and little béchamel and mix well.

3. Now add in the seasonings, herbs, chili flakes, green chilies if desired. Add in the thick lentil mixture, mix well and add in the sliced black olives as well.

4. Add in the grated cheese and turn off the flame. Add in the mashed potatoes, chopped parsley leaves and little maida, cornflour powder and combine it all well to form a dough like texture in the pan, the sides need to be coming out clean as we mix it all well.

8. Arrange the fried chicken croquettes on a serving plate or platter and offer the dips and sauces to go alongside.

Recipe- 5] MAC- N- CHEESE CROQUETTES

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Boiled macaroni pasta- 1 and a half cup

Refined flour-2 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Green chilies-1 tsp chopped optional

Salt to taste

Black pepper powder to taste

Mixed herbs-1/2 tsp

Black olives- 2-3 tsp chopped

Fresh parsley leaves- 2 tsp chopped

Chili flakes-1/4 tsp optional

veg stock -1/4 cup

Bechamel sauce-1/2 cup thickened

Mashed potato-1/4 cup

Boiled chopped eggs-1 -2 no

Grated cheese-2-3 tbsp.

Bread crumbs- ½ cup for binding + as needed for coating

Cornflour/ maida- 2-3 tsp as needed for binding + as needed for the batter to dip in the croquettes.

Oil- as needed to deep fry the croquettes.

To serve the croquettes:

Tomato ketchup / chili sauce/ mayonnaise / dips we desired.

Method:

1. Prepare all the ingredients as needed for the croquette recipe.

3. Now add in the seasonings, herbs, chili flakes, green chilies if desired. Add in the macaroni pasta mix well and add in the chopped eggs as well.

7. Heat up oil to deep fry in the meantime and on a medium-high flame we can start frying the prepared croquettes to a nice golden brown color, remove onto a kitchen paper/ tissue and drain off the excess oil.

8. Arrange the fried chicken croquettes on a serving plate or platter and offer the dips and sauces to go alongside.

Recipe-6] MIX VEGGIE HERBED CROQUETTES

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Boiled carrots/ beans/ peas/ cauliflower- 1 and a half cup mix

Refined flour-2 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Green chilies-1 tsp chopped optional

Salt to taste

Black pepper powder to taste

Mixed herbs-1/2 tsp

green olives- 2-3 tsp chopped

Fresh parsley leaves- 2 tsp chopped

Jalapenos- 2-3 tsp chopped

Chili flakes-1/4 tsp optional

veg stock -1/4 cup

Bechamel sauce-1/2 cup thickened

Mashed potato-1/4 cup

Boiled chopped eggs-1 -2 no

Grated cheese-2-3 tbsp.

Bread crumbs- ½ cup for binding + as needed for coating

Cornflour/ maida- 2-3 tsp as needed for binding + as needed for the batter to dip in the croquettes.

Oil- as needed to deep fry the croquettes.

To serve the croquettes:

Tomato ketchup / chili sauce/ mayonnaise / dips we desired.

Method:

1. Prepare all the ingredients as needed for the croquette recipe.

3. Now add in the seasonings, herbs, chili flakes, green chilies if desired. Add in the boiled lightly mashed veggies mix well and add in the jalapenos and olives as well.

8. Arrange the fried chicken croquettes on a serving plate or platter and offer the dips and sauces to go alongside.

On a concluding note: the concept of croquettes is no doubt a part of continental cuisine and style but it can be a good option to try when it comes to innovative and or creative aspects being attached to it. A few of my works turned out amazing with this concept for instance some leftover chicken tikka, finely chopped in combination with some schezuan chutney, some mashed potato, fresh coriander all bound up together into a croquette fashion and served with a pesto mayo chutney is just so tempting to the palate! Let us all keep our vision beyond the horizon and experiment with food as much possible to entice the taste buds of not only our loved ones but also our valued guests and food connoisseurs!

June 13, 2022

Ingredient Ideology | CALLING ON SHAKSHUKA – A Middle- Eastern Delicacy! By: Dr. Kaviraj Khialani- Celebrity Master Chef.

June 13, 2022/ Ritika Dsouza

CALLING ON SHAKSHUKA – A Middle- Eastern Delicacy!

Shakshuka is a Maghrebi dish of eggs poached in a sauce of tomatoes, olive oil, peppers, onion and garlic, commonly spiced with cumin, paprika and cayenne pepper. It is also said that Shakshuka is a delicious combination of eggs, tomatoes, and spices popular across the Middle East and North Africa. Shakshuka comes in many shapes and sizes. The dish is likely of Tunisian or Yemini origin, and the name is thought to originate from either Arabic or Amazigh (Berber) for "mixture." The exact provenance of the word is often contested, but, like the names of many Maghrebi dishes and terms, is believed to come from the language of the Amazigh (or Berber) people indigenous to the region.

The best part about it is that Shakshuka is an easy, healthy breakfast (or any time of day) recipe in Israel and other parts of the Middle East and North Africa. It's a simple combination of simmering tomatoes, onions, garlic, spices and gently poached eggs. It's nourishing, filling and one recipes guarantee you'll make time and again and enjoy them. While we also know that Shakshuka is a simple dish made of gently poached eggs in a delicious chunky tomato and bell pepper sauce. Said to have originated in Tunisia, this breakfast recipe is popular in many parts of North Africa and the Middle East. It is so satisfying, you can serve it for breakfast, lunch, or dinner.

Talking about the health benefits of it, Shakshuka is a delicious combination of eggs, tomatoes, and spices popular across the Middle East and North Africa. Shakshuka comes in many shapes and sizes. In fact, this shakshuka recipe has many health benefits, and it's a great food to incorporate into your diet. Traditional shakshuka is rich in vitamin A, vitamin C, vitamin K, folate, and potassium, the eggs add lots of protein and the feta has lots of calcium. This dish is nourishing and deliciously health friendly. What to serve with this easy shakshuka recipe? It is traditionally served for breakfast with warm pita bread, challah, or naan. Also pairs well with hummus, grits, roasted potatoes, herb salad, cucumber salad, or Greek salad, according to some food historians, shakshuka originated in Yemen, while others claim it came from the Ottoman Empire. It is only known that to Israel, the dish came from northeast African cultures, and more specifically, from the Libyan-Tunisian region. The best baked eggs in the world – Shakshuka! A Middle Eastern and North African dish traditionally served up for breakfast or lunch, this can be made entirely on the stove or finished in the oven.

Here are a few of my ideas with Shakshuka which can be easily made and relished!

Recipe-1] BEAN AND VEG SHAKSHUKA

Ingredients:

Oil- 2-3 tsp

Butter-1 tsp

Star anise-1-2 for flavour

Cinnamon stick- 1-inch piece

Garlic-1 tsp chopped

Green chilies- 1-2 tsp chopped

Onion-1 small chopped/ sliced

Tomatoes- 2-3 small, fresh puree/ blanched, peeled and chopped

Tomato puree-2-3 tsp ready to use

Red chili sauce- 1-2 tsp

Salt to taste

Black / white pepper powder to taste

Cumin powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/2 tsp

Turmeric powder-1/4 tsp

Tomato ketchup- 2-3 tbsp.

Grated cheese-2-3 tsp

Fresh cream- 2-3 tsp

Fresh coriander leaves- 2-3 tbsp. chopped

Or fresh parsley- 2-3 tsp chopped

Green/red/ yellow capsicums- ½ cup shredded

Baked beans- ½ cup from the tin

Any other assorted veggies- sliced mushrooms/ blanched sliced Babycorn or boiled American corn/ diced zucchini can also be used.

Method:

1. Prepare all the ingredients for the shakshuka recipe and assemble them.

2. Choose a thick bottomed pan to do this recipe ideally will be nice to have a tight fitting lid too since it can help in the cooking process.

3. To start the recipe, heat oil in the pan, add in the whole spices from star anise to cinnamon/ green cardamom etc and flavour the pan.

4. Add in the garlic, onions, chilies as per taste and saute for a few seconds. Now add in the tomatoes saute them, add in a few basic spices a little water to prevent burning, cook the mixture for 1-2 mins, add in salt to taste as well.

5. Add in the cream, tomato ketchup, chili sauce etc and mix, add in capsicums or any choice of veggies, also add in the baked beans, break open the eggs and place them in the pan carefully not to break the yolks.

6.Cover and cook the shakshuka on a low to medium flame for around 6- 8 mins, allowing the eggs to settle down and get cooked too.

7.Finally add in the grated cheese and fresh coriander or parsley and serve it hot with assorted breads.

Recipe-2] BELL PEPPER & CHICKEN SHAKSHUKA

Ingredients:

Oil- 2-3 tsp

Butter-1 tsp

Bayleaf- 1 no

Black peppercorns- 3-4 no

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1-2 tsp chopped

Onion-1 small chopped/ sliced

Tomatoes- 2-3 small, fresh puree/ blanched, peeled and chopped

Tomato puree-2-3 tsp ready to use

Red chili sauce- 1-2 tsp

Salt to taste

Black / white pepper powder to taste

Cumin powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/2 tsp

Turmeric powder-1/4 tsp

Tomato ketchup- 2-3 tbsp.

Grated cheese-2-3 tsp

Fresh cream- 2-3 tsp

Fresh coriander leaves- 2-3 tbsp. chopped

Or fresh parsley- 2-3 tsp chopped

Green/red/ yellow capsicums- ½ cup shredded

Boiled cubed chicken -1 cup/ sliced chicken sausages-1/2 cup

Any other assorted veggies- sliced mushrooms/ blanched sliced Babycorn or boiled American corn/ diced zucchini can also be used.

Method:

1. Prepare all the ingredients for the shakshuka recipe and assemble them.

2. Choose a thick bottomed pan to do this recipe ideally will be nice to have a tight fitting lid too since it can help in the cooking process.

3. To start the recipe, heat oil in the pan, add in the whole spices from bay leaf, peppercorns to green cardamom etc and flavour the pan.

5. Add in the cream, tomato ketchup, chili sauce etc and mix, add in the bell peppers or capsicums or any choice of veggies, also add in the boiled chicken cubes or sliced sausages, break open the eggs and place them in the pan carefully not to break the yolks.

6.Cover and cook the shakshuka on a low to medium flame for around 6- 8 mins, allowing the eggs to settle down and get cooked too.

7.Finally add in the grated cheese and fresh coriander or parsley and serve it hot with assorted breads.

Recipe-3] HERBED CHICKPEA SHAKSHUKA

Ingredients:

Oil- 2-3 tsp

Butter-1 tsp

Bayleaf- 1 no

Black peppercorns- 3-4 no

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1-2 tsp chopped

Onion-1 small chopped/ sliced

Tomatoes- 2-3 small, fresh puree/ blanched, peeled and chopped

Tomato puree-2-3 tsp ready to use

Red chili sauce- 1-2 tsp

Salt to taste

Black / white pepper powder to taste

Cumin powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/2 tsp

Turmeric powder-1/4 tsp

Tomato ketchup- 2-3 tbsp.

Mixed herbs-1/2 tsp

Grated cheese-2-3 tsp

Fresh cream- 2-3 tsp

Fresh coriander leaves- 2-3 tbsp. chopped

Or fresh parsley- 2-3 tsp chopped

Boiled chickpeas/ kabuli chana-1 cup

Boiled sweet potato-1/2 cup cubed

Any other assorted veggies- sliced mushrooms/ blanched sliced Babycorn or boiled American corn/ diced zucchini can also be used.

Method:

1. Prepare all the ingredients for the shakshuka recipe and assemble them.

2. Choose a thick bottomed pan to do this recipe ideally will be nice to have a tight fitting lid too since it can help in the cooking process.

3. To start the recipe, heat oil in the pan, add in the whole spices from Bayleaf to peppercorns to green cardamom etc and flavour the pan.

5. Add in the cream, tomato ketchup, chili sauce etc and mix, add in the bell peppers or capsicums or any choice of veggies, also add in the boiled cubed sweet potatoes, boiled chickpeas, break open the eggs and place them in the pan carefully not to break the yolks.

6.Cover and cook the shakshuka on a low to medium flame for around 6- 8 mins, allowing the eggs to settle down and get cooked too.

7.Finally add in the grated cheese and fresh coriander or parsley and serve it hot with assorted breads.

Recipe-4] SAUSAGE AND CHEESE SHAKSHUKA

Ingredients:

Oil- 2-3 tsp

Butter-1 tsp

Bayleaf- 1 no

Black peppercorns- 3-4 no

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1-2 tsp chopped

Onion-1 small chopped/ sliced

Tomatoes- 2-3 small, fresh puree/ blanched, peeled and chopped

Tomato puree-2-3 tsp ready to use

Red chili sauce- 1-2 tsp

Salt to taste

Black / white pepper powder to taste

Cumin powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/2 tsp

Garam masala powder-1/4 tsp

Golden fried sliced onions- ¼ cup

Tomato ketchup- 2-3 tbsp.

Mixed herbs-1/2 tsp

Grated cheese-2-3 tbsp. or use 2-3 tsp cream cheese.

Fresh cream- 2-3 tsp

Fresh coriander leaves- 2-3 tbsp. chopped

Or fresh parsley- 2-3 tsp chopped

Sliced chicken sausages- 1 cup, saute in 2 tsp butter.

Boiled sweet potato-1/2 cup cubed

Any other assorted veggies- sliced mushrooms/ blanched sliced Babycorn or boiled American corn/ diced zucchini can also be used.

Method:

1. Prepare all the ingredients for the shakshuka recipe and assemble them.

2. Choose a thick bottomed pan to do this recipe ideally will be nice to have a tight fitting lid too since it can help in the cooking process.

3. To start the recipe, heat oil in the pan, add in the whole spices from Bayleaf to peppercorns to green cardamom etc and flavour the pan.

5. Add in the cream, tomato ketchup, chili sauce etc and mix, add in the bell peppers or capsicums or any choice of veggies, also add in the sautéed sliced sausages, garam masala powder, break open the eggs and place them in the pan carefully not to break the yolks.

6.Cover and cook the shakshuka on a low to medium flame for around 6- 8 mins, allowing the eggs to settle down and get cooked too.

7.Finally add in the golden fried sliced onions, grated cheese and fresh coriander or parsley and serve it hot with assorted breads.

Recipe- 5] SPINACH AND HERB SHAKSHUKA

Ingredients:

Oil- 2-3 tsp

Butter-1 tsp

Bayleaf- 1 no

Black peppercorns- 3-4 no

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1-2 tsp chopped

Onion-1 small chopped/ sliced

Tomatoes- 2-3 small, fresh puree/ blanched, peeled and chopped

Tomato puree-2-3 tsp ready to use

Spinach-2 cups, blanched and roughly cut

Red chili sauce- 1-2 tsp

Salt to taste

Black / white pepper powder to taste

Cumin powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/2 tsp

Garam masala powder-1/4 tsp

Golden fried sliced onions- ¼ cup

Tomato ketchup- 2-3 tbsp.

Mixed herbs-1/2 tsp

Grated cheese-2-3 tbsp. or use 2-3 tsp cream cheese.

Fresh cream- 2-3 tsp

Fresh coriander leaves- 2-3 tbsp. chopped

Or fresh parsley- 2-3 tsp chopped

Sliced chicken sausages- 1 cup, saute in 2 tsp butter.

Boiled sweet potato-1/2 cup cubed

Any other assorted veggies- sliced mushrooms/ blanched sliced Babycorn or boiled American corn/ diced zucchini can also be used.

Method:

1. Prepare all the ingredients for the shakshuka recipe and assemble them.

2. Choose a thick bottomed pan to do this recipe ideally will be nice to have a tight fitting lid too since it can help in the cooking process.

3. To start the recipe, heat oil in the pan, add in the whole spices from Bayleaf to peppercorns to green cardamom etc and flavour the pan.

5. Add in the cream, tomato ketchup, chili sauce etc and mix, add in the bell peppers or capsicums or any choice of veggies, also add in the blanched and roughly cut spinach leaves, herbs and garam masala powder, break open the eggs and place them in the pan carefully not to break the yolks.

6.Cover and cook the shakshuka on a low to medium flame for around 6- 8 mins, allowing the eggs to settle down and get cooked too.

7.Finally add in the golden fried sliced onions, grated cheese and fresh coriander or parsley and serve it hot with assorted breads.

Recipe-6] ZUCCHINI AND TOMATO SHAKSHUKA

Ingredients:

Oil- 2-3 tsp

Butter-1 tsp

Bayleaf- 1 no

Black peppercorns- 3-4 no

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1-2 tsp chopped

Onion-1 small chopped/ sliced

Tomatoes- 2-3 small, fresh puree/ blanched, peeled and chopped

Tomato puree-2-3 tsp ready to use

Yellow zucchini cubes- 1 cup, blanched

Red chili sauce- 1-2 tsp

Salt to taste

Black / white pepper powder to taste

Cumin powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/2 tsp

Garam masala powder-1/4 tsp

Golden-fried sliced onions- ¼ cup

Tomato ketchup- 2-3 tbsp.

Mixed herbs-1/2 tsp

Grated cheese-2-3 tbsp. or use 2-3 tsp cream cheese.

Fresh cream- 2-3 tsp

Fresh coriander leaves- 2-3 tbsp. chopped

Or fresh parsley- 2-3 tsp chopped

Sliced chicken sausages- 1 cup, saute in 2 tsp butter.

Boiled sweet potato-1/2 cup cubed

Any other assorted veggies- sliced mushrooms/ blanched sliced Babycorn or boiled American corn/ diced eggplant can also be used.

Method:

1. Prepare all the ingredients for the shakshuka recipe and assemble them.

2. Choose a thick-bottomed pan to do this recipe ideally will be nice to have a tight-fitting lid too since it can help in the cooking process.

3. To start the recipe, heat oil in the pan, add in the whole spices from Bayleaf to peppercorns to green cardamom etc and flavor the pan.

4. Add in the garlic, onions, and chilies as per taste and saute for a few seconds. Now add in the tomatoes saute them, add in a few basic spices a little water to prevent burning, cook the mixture for 1-2 mins, add in salt to taste as well.

5. Add in the cream, tomato ketchup, chili sauce etc and mix, add in the bell peppers or capsicums or any choice of veggies, also add in the blanched yellow zucchini cubes, herbs and garam masala powder, break open the eggs and place them in the pan carefully not to break the yolks.

6.Cover and cook the shakshuka on a low to medium flame for around 6- 8 mins, allowing the eggs to settle down and get cooked too.

7.Finally add in the golden fried sliced onions, grated cheese and fresh coriander or parsley and serve it hot with assorted breads.

June 06, 2022

CULINARY DIASPORA FROM NEPAL A Land of Goodness in Food & Tourism By Dr. Kaviraj Khialani- Celebrity Master Chef.

June 06, 2022/ Ritika Dsouza

CULINARY DIASPORA FROM NEPAL

A land of goodness in food & tourism

Nepal: A Brief introduction:

It is a landlocked country in South Asia and is bordered by China and India. It is located in the Himalayas and contains eight of the world's ten highest peaks. The government system is a federal parliamentary republic; the chief of state is the president, and the head of government is the prime minister. Nepali/Nepalese cuisine comprises a variety of cuisines based upon ethnicity, soil, and climate relating to Nepal's cultural diversity and geography. Nepalese cuisine comprises a variety of cuisines based upon ethnicity, soil, and climate relating to Nepal's cultural diversity and geography. Dal-bhat-tarkari is eaten throughout Nepal.

Dal is a soup made of lentils and spices, served over boiled grain, bhat—usually rice but sometimes another grain - and a vegetable soup, tarkari. Condiments are usually small amounts of spicy pickle which can be fresh or fermented, mainly of dried mustard greens called as 'gundruk ko achar' and radish known as 'Mula’ and of which there are a considerable number of varieties. Other accompaniments may be sliced lemon or fresh green chili and fried papad (thin, crisp disc-shaped food). Dhindo is a traditional food of Nepal. For many, Nepal's greatest attraction is its people. The Hindu, Buddhist, and other cultural heritage sites of Nepal, and the year fair weather are also strong attractions. Nepal is the country of Mount Everest, the highest mountain peak in the world, and the Birthplace of Gautama Buddha- Lumbini.

An overview of Nepal: The beautiful country of Nepal, famous for its towering mountain peaks and home to eight of the 10 highest peaks in the world, also has a burgeoning culinary scene. The geographic and cultural diversity of this landlocked country produces an abundance of dishes that are just as unique and rich in taste and flavour. Read on to find out what the food of Nepal is like. You will also discover the most traditional and popular Nepalese dishes you have to try Much of the cuisine is variations on Asian themes. Momos is a Nepalese-style dumpling filled with minced meat in flour dough, given different shapes, and then cooked by steaming. It is one of the most popular foods in Nepal and the regions of Sikkim, Darjeeling and Kalimpong in India where ethnic Nepalese have a presence. Momos were originally filled with buffalo meat but are now commonly filled with goat or chicken, as well as vegetarian preparations. Special foods such as sel roti, finni roti, and patre are eaten during festivals such as Tihar. Sel roti is a traditional Nepali homemade ring-shaped rice bread which is sweet to taste. Other foods have hybrid Tibetan and Indian influence.

Nepal has a variety of street food or snacks as well. And while you can find appealing options from the food cart vendors, I do recommend trying them with caution and particularly if you have a strong stomach. Nepal is not unlike other developing countries where the pollution is a problem. Food hygiene is also a questionable topic. The street food is vibrant and tasty, so if you’re like me you probably won’t want to miss out on the opportunity. However, to be on the safe side, you can try these foods in restaurants instead, the prices may be higher but so is the hygiene standard. Always go for freshly prepared meals. Local foods are, in general, safer than foreign foods as the ingredients and preparation are a daily ways of life. Dishes such as dal bhat are cooked at high temperatures, thus killing any bacteria.

Chow Mein is a Nepali favorite in modern times based on Chinese-style stir-fried noodles. It is one of the most beloved everyday staple lunches in Nepali/Nepalese households.

Nepali Cuisine refers to the food items eaten in Nepal. Nepal is a small land-locked country situated in South East of Asia, bordered by China and India. The influence of western culture is easily seen on Nepali Cuisine with fast food becoming very popular among youngsters. Burgers, sandwiches, momos, Chowmein and various cold drinks are very popular. However, the staple food is Dal - bhat - Tarkari. Dal is a lentil soup, bhat is boiled rice/pressure cooker rice while Tarkari is a veg component. Nepali people eat Dal - bhat - Tarkari twice a day as lunch and dinner. The taste is enhanced by pickle or Achar / Chutney. Food items are not consumed by cutlery instead Right hand is used. Food is cooked in the home itself in the Home kitchen. The Nepali kitchen is very clean and everyone is not allowed to enter in the kitchen as purity is strictly maintained in food items.

The Nepali Staple Diet Overview: it consists primarily of rice, wheat, corn and lentils, in addition to fresh vegetables and meats. A typical Nepali everyday meal can be characterized by Dal (lentil soups), Bhat (steamed rice), and Tarkari (vegetable preparations), also known as “The Trinity,” supplemented by some meat preparation. Dal bhat Tarkari is eaten throughout the country. Tarkari varies from season to season while meat items as side dishes are consumed usually in festivals, and weekends. Around 80% of Nepalese are Hindus so cattle meat is considered sacred and taboo. The popular meat is Mutton, chicken among Brahmin, chhetris while aadibaashi, who never takes pork or buffalo. Nepali food uses various spices which are used either whole, grounded or in roasted form. It gives a distinct flavor to the dish. The food of Nepal is considered Healthier than India as cream are not used in cooking, oil and spices are not used at extreme level. They eat together either sitting or in dining table. No shoes are allowed in kitchen and touching other foods while eating is considered bad. Nepali cuisine has its distinct taste and fruits and vegetables are available throughout the season in Terai. The land is also very suitable for Agriculture than Hilly and mountain region so Tearai is also called the granary of Nepal. Dairy products are also extensively eaten. Milk, curd, ghee is available in all houses every day.

FEATURES OF NEPALI ETHNIC/ REGIONAL CUISINE: -

Nepal has cultural and geographical diversity which resulted in a variety of cuisines. It is a multi-ethnic and multi-cultural country. The ethnic group of Nepal has its own special Cuisine. Some features of Nepali Ethnic and Regional Cuisine are: -

1. The Newari Cuisine:

The Newars are indigenous people living in the capital of Nepal ' Kathmandu, Newari Cuisine has more than 200 dishes with all dishes primarily made from Buffalo. No part of Buffalo is wasted, every part is used in the preparation of various dishes with different names. The dishes have distinct taste and flavour. Chhoila, kachila, kwanti are their signature dishes. Newars House have high income and feast are common among them. Their dessert are also traditional like Juju dhau yomari to name a few.

2. The Himalayan Cuisine:

The Himalayan region is bordered by Tibet so it's influence is easily seen on Himalayan Cuisine. Himalayan region of Nepal is not suitable for Agriculture as it receives heavy snowfall throughout region. Potato is a staple crop here and dishes are mainly made of potato. There are no good Transportation facilities so goods and food items need to be either transported by Air or by animals. Himalayan people grow Millet, barley, and buckwheat and they take warm food to keep themselves warm like soup, thukpa, strong alcohol, and butter tea. They raise yak, sheep so yak and sheep meat, milk is very common here. Dhindo is also their primary dish

3. The Thakali Cuisine :

The Thakali are the people living in thak khola valley. Their Cuisine is the fusion between Himalayan and Tearai cuisine. They take sheep meat and is common there. Similarly, rice, maize and pulses are transported from lower region. Thakali Cuisine has very distinct taste and food items are very tasty. They have migrated to different places of Nepal and flourished their cuisine throughout Nepal.

4. The Khaas Cuisine :

It is typical hilly area Cuisine. Dal-bhat-tarkari is eaten two times a day similarly, the hilly area is not so productive so the crops they grow don't last a year due to which other grains like wheat, Maize, barley, millet are popular. They make gundruk, sinki and various Achar which are available throughout a year. Fruits like lemon, mango, apple is common here and meat are taken as side dishes along with curd. The Tarkari consumed here is seasonal vegetables grown in own land with own efforts.

5. The Lohorung Cuisine :

It is the cuisine from Eastern region of Nepal. The most important contribution by Lohorung Cuisine is tongba which is millet base eaten by adding warm water. The homeland of Lohorung Cuisine is sankhuwasabaha district.

6. The Tearai Cuisine :

Tearai has the most fertile land so a lots of crops, legumes, and vegetables grow throughout the year. Rice is eaten throughout the year. Similarly, Tearai cuisine consists of Maithili cuisine in the East, tharu Cuisine in West, and Bhojpuri cuisine in the center. Fruits like litchi, mango, papaya are grown and various fish, crabs are also consumed which is fished in local land, and river. The cuisine of Tearai is bit spicier than another cuisine of Nepal.

Let us discuss a few important dishes from NEPALI CUISINE:

1. TONGBA: Better known as 'Tibetan Hot Beer', this is a very famous local beer that you'll find people sipping from a cast like vessels through bamboo straws. It is millet-based alcohol and is also a traditional drink in Nepal. It is a warm beverage and is normally consumed in large quantities.

2. CHOILA: Also a part of the extensive Newari cuisine, this food in Nepal is a spicy one made with water buffalo meat. There are also other variants of Chhoila that use duck meat or normal meat. This is a hot and spicy savory dish served with rice flakes. This is also a part of the Samay Baji and is a very famous dish during festivities

3. SAMAY BAJI: One of the main dishes in Nepalese food, the Samay Baji is a gourmet dish that has been passed on along the generations of Nepali people. It is a platter containing barbecued buffalo meat, boiled egg along with beaten rice, and spicy potato salad. It is a traditional dish that is served on auspicious occasions in the Newari culture. This dish is a must-try in Nepal, if you are a person who loves perfectly cooked meat and spicy dishes.

4. THUKPA: It is a noodle soup, served in the mountains of Nepal during winters. It can have meat, egg or simply just vegetables. It is normally served along with a dish called Momos. This dish carries along with it a lot of inspiration from the Tibetan and Chinese cuisines. The meat used in Thukpa can be goat, lamb, chicken or even yak. This dish is more like a survival kit against the shivering cold on the mountains. Along with a great taste, it provides the locals with the perfect nutrients they need.

5. CHATAMARI: Normally referred to as the Nepali Pizza, this Newari snack is actually not so close to a pizza when it comes to taste. It's rather a rice flour crepe cooked with toppings including coriander, minced meat, eggs, chopped onions, chilies and a lot of spices. It is only because of its round shape and appearance that it is referred to as a type of pizza. Quite a different dish amongst other food in Nepal, this one is a must-try.

6. JUJU DHAU: Also known as the 'king curd', Juju Dhau is a type of yogurt. It is a creamy, thick, and sweet dish normally preferred as a dessert. Made with buffalo milk, this dish is very famous among the Newari’s people and is a must try if you are visiting Bhaktapur. You'll find a lot of street-side vendors selling Juju Dhau in Bhaktapur.

7. GORKHALI LAMB: It is a collection of assorted flavors all stuffed into one package. Gorkhali lamb is essentially a curry dish that is prepared by slow-cooking the lamb in the curry along with potatoes and onions. It is then removed from the curry, grilled and covered with a layer of spicy chili mix giving it an intense flavor. It is then put back into to curry to cook for a bit longer. Lamb is one of the favorites of the Nepalese and this dish will surely be something worth trying.

8. GUNDRUK: This is a condiment or a side dish often accompanied by Dhido. It is considered as the national food in Nepal. It is actually fermented or pickled green and leafy vegetables. It is made by storing mustard, radish and cauliflower in an earthen pot which is then left to be pickled until the veggies inside release acidic juices and have undergone fermentation.

9. DHINDHO: Look into the corners of Kathmandu and in the Thamel region, you'll find a hidden delicacy, the Dhindo or Dhido Thali. It is actually a thick porridge prepared by boiling stone-ground cornmeal, buckwheat flour, millet flour with salt in water. It is the staple diet of the rural areas and is eaten with butter, vegetable curries, pickles, buttermilk and yoghurt.

10. YOMARI: A sweet dish prepared from rice dough and stuffed with a sweet paste made of coconut, sesame seeds and molasses, Yomari is a festival food in Nepal, made only during the festival of Yomari Punhi. This festival is celebrated each year in the winters to thank the Gods for a good harvest. This dish is very famous is Kathmandu and you might also find its spicy version made with lentil. Traditionally, the sweet snack is prepared on the December full moon in preparation for the winter crop harvest celebration among Newer communities. Yomari is more than just a festive sweet as it is inextricably linked with Newari identity. There’s a place in Patan city, called The Village Cafe, where you can get a taste of this delicacy.

11. EVEREST BEER: This local Nepali beer is made with rice and is a cheap buy. You might want to give it a go if you are a beer fan. There is also another local alcohol called Raksi which is the traditional beverage of Limbu people and it is normally served with pork or beef meat.

12.NEPALI SAMOSA: Samosas are typically a famous Indian delicacy but you get them fresh onto your plate in Nepal as well. It is a spicy dish and is a mixture of mashed potato and spices stuffed in a triangular envelope made of white flour. This is then fried to make the shell crunchy. If you're not a fan of spicy food, you might want to take a nibble and taste it first. These delicacies are served with a sweet red coloured Chutney and you might want to have them fresh off the pan.

13. SEL ROTI: A fusion of doughnut and bagel, Sel Roti is one of the most sought after snack in Nepal during festivals like Tihar and Dashain. It is a circular rice flour bread which is deeply fried to make it crunchy on the outside and soft on the inside. It is crispy and sweet and tastes best with yoghurt or veggies. Being a popular festival food in Nepal, this dish is a must on your culinary bucket list.

14. BARA OR WO: Wo is a kind of pancakes made by the Newari people of Nepal. The Newari’s are an indigenous group of locals in the Kathmandu valley. Wo is made with ground lentil (green or black) batter during the 'Sithi Nakha', a Newari festival. These Dal patties are light and perfect for snacks. For non-vegetarians, Bara can also be added with minced chicken and battered egg.

15. MOMOS: The next very popular dish is Momos. This is one of the favourites for tourists and is a must try for everyone visiting Nepal. Momos are small envelopes of white flour stuffed with veggies or minced lamb or chicken. They are served with different kinds of sauces and mayonnaise which makes the combination a delicious snack. This food in Nepal has taken India by storm and is a popular street food across many countries as well.

16. DAL BAHT: The staple food of each Nepali household, Dal Bhat is mainly rice served along with lentil soup and vegetable curry or chicken (or meat). This meal is the most beloved one amongst Nepali people as it's wholesome and provides with the needed nutrition.

17. Sekuwa : Known as Nepali styled meat barbecue, this is one of the very popular foods in Nepal that tourists simply have to indulge in. The grilled meat can either be pork, chicken, mutton, or a mixture of those. The meat is marinated with a combination of unique Nepali spices and herbs before being skewered on a stick and roasted in wood charcoal. You can enjoy the meat sticks as they are or they can be served with puffed rice and some pickles. Sekuwa can easily be found in a typical street food stall. However, one authentic place to try this tasty treat is at “Bajeko Sekuwa,” a famous food-chain designated for this particular food only and can be found in major cities in Nepal.

18. KWATI: A traditional Nepalese dish, kwāti is a thick stew comprising nine different varieties of sprouted beans. It literally translates to “hot soup,” with ‘kwa’ meaning hot and ‘ti’ meaning soup. The nine varieties include mung bean, black gram, field bean, rice bean, chickpea, soybean, cowpea, field bean, and garden pea.Sprouted beans are known for their enhanced levels of protein among many other great nutrients. Imagine how much of a protein boost you’ll get from a combination of 9 types of sprouted beans – well, that’s kwāti. High in nutrients, this dish can be eaten with rice or roti. This is one of the most typical dishes of the Brahmin and Newar tribe. It is often prepared as a ritual significance during the monsoon season in Nepal and enjoyed during the festival of Guni Punhi and Rakshya Bandhan.In addition to its ritual significance, Kwāti is eaten as a delicacy and for its health benefits. No wonder it is dubbed ‘the healthiest food of all’ and believed to cure a cold and cough instantly. A must try dish from Nepal.

Do’s & Don’ts while we eat food in Nepal!

There are quite a few rules to keep in mind when it comes to table manners and eating in Nepal. First of all, for the most part, the people of Nepal eat with their hands. Tourists might find it uncomfortable and can opt for spoons and forks instead. But if you want to eat the local way, remember to use your right hand. The reason is, as with some other cultures in the world, the left hand is considered “dirty” and it would be extremely rude to touch food with it. Another mealtime etiquette, is to avoid sharing eating utensils and drinking glasses. In a different scenario, you might, as a nice gesture, feel like offering another person a taste of your food. However, that would come across as strange in Nepali culture, so please, add it to your list of things to avoid. Another aspect to bear in mind is that in Nepali society, the elderly is highly respected. This can be clearly observed during meal times, when people hold off eating until the elderly start. You are also expected to wait for them to finish their meals before leaving your table. It may sound constricting, but when in Nepal, do as the Nepalese do.Please remember not to eat beef in front of a Hindu or Buddhist when visiting the country. Last but not least, try to finish everything on your plate. Any food left untouched or uneaten is taken as a message conveyer that it is not good enough.

ON A CONCLUDING NOTE

Nepal’s food is as culturally diverse as it is geographically and ethnically. But many of us are not aware of its richness and are more likely to be informed about the global cuisines than our own. Though food is an epitome of the culture and they have an intrinsic relationship, little attention is paid to understand, explore, and promote Nepali food culture, which defines who we are. Similar to other cultures around the world, food is at the centre of any festivals and celebrations in Nepali culture.

This is more evident in Newar community than any other. Bhoye, a lavish elaborated Newar feast organised during festivals, jaatras and special occasions, is an integral part of the Newar culture. The rich food culture can be attributed to its fertile valley, vibrant cross-border trading and a historically well-to-do economy. Making a yomari—a steamed rice flour cake filled with chaku—and sapumicha—buffalo tripe filled with bone marrow—are examples of the ingenuity of Newar cuisine as we discussed above as well.

One of the peculiar flavoring and my favorite ingredients is aromatic-nutty roasted mustard oil. The world is yet to discover. In embracing the commercial global cuisine, we are also forgetting our own ethnic food culture and heritage. It is imperative to preserve and promote Nepal’s rich and diverse food culture not just simply for the sake of tourism but most importantly to preserve our own variegated heritage, history, culture and identity, and for our next generation to experience.

Food connects us in a level that no other thing does and understanding other food culture will help us appreciate and respect each other’s culture more. I am sure this brief and to the point information about food and cuisine of Nepal has given as a fair idea on the cuisine and eating habits. Let us try to incorporate, adapt into, share and promote this very interesting & tasty cuisine as well around us spreading the good thoughts, good vibes and flavors!

May 30, 2022

Ingredient Ideology | TASTE OF ARUNACHAL PRADESH By: Dr. Kaviraj Khialani- Celebrity Master Chef.

May 30, 2022/ Ritika Dsouza

TASTE OF ARUNACHAL PRADESH

[VERSATILE- VIVID & VIBRANT]

Arunachal Pradesh is one of the states of north eastern India and just like all the other North-Eastern states, its tradition and culture are one of the main focus of Indian tourism. Food forms an essential part of the culture of North East India, and is a traveller's urge to understand the unknown, the food of Arunachal Pradesh is a topic that draws a lot of attention! The first thing you should know about Arunachal Pradesh food is that it differs from tribe to tribe. Arunachal Pradesh's platter varies across the regions and the tribal groups. The styles, methods of cooking, the ingredients used and elements of these tribal preparations are countless and hence offers one with a very diverse, vibrant and dynamic menu. The staple food, like in most North-Eastern places, is rice, fish, meat and vegetables.

The dishes use very less spice, and they mostly use flavours from herbs, organic productions and bamboo shoots. Different styles and verities of Momos and Thukpa are popular and widespread in the area. Boiled rice cakes are also enjoyed widely as a snack all over Arunachal Pradesh. Pasa, a fish soup, while Noatak a fish curry are delicacies, almost essentials in a local platter. Chinese cuisine is also trendy and finds its distinct place in Arunachal Pradesh's kitchen. Other than these is a rice beer called Apang found in the region.Arunachal Pradesh "The land of rising sun" is one of the largest among North eastern states. They prefer to use different methods of cooking. This region is occupied by tribal people and they use fresh herbs, vegetables in their everyday cooking. They don't use oil much or packed spice products and they prefer steaming, boiling and smoked food methods of cooking. As you move toward the eastern side of Arunachal people are dependent on bamboo and other leafy vegetables which are strictly boiled. Fried food is not very popular as people like to eat either boiled or smoked food. As you move toward the town of Tawang and places closer to the country of Tibet you'll notice that dairy products are more in use. The people closest to the city are more dependent on a normal day to day products.

A few popular ingredients and culinary basics of the cuisine:

Rice is a staple food in Arunachal Pradesh food, and any other food is just a side dish. The most important and different thing about their rice is that in Arunachal, they prefer to cook their rice in the hollow bamboo over some hot coal to give it a different flavour than other types of rice.

Bamboo shoot is widely eaten through all the North Eastern States because of its delicate flavour and is a chief component of food in Arunachal Pradesh. The delicious bamboo shoots are used in the dishes of boiled vegetables, cooked meat, pickles and chutneys.

Pika Pila is a famous type of a pickle that is mostly made by the Apatani tribe of Arunachal Pradesh. It is a favourite accompaniment of food in Arunachal Pradesh. Pika Pila is a type of a pickle that is made by using bamboo shoot and pork fat with a little addition of King Chilly. It is hot but not very spicy as to make you feel sick.

Lukter Another delicacy of the Arunachal Pradesh Food is the Lukter. Nothing complicated, Lukter is a combination of cooked dry meat and chili flakes from the King chilly or Bhut Jolokia. Like the norm goes with Arunachal, this too is just a side dish meant to be eaten with the rice.

Pehak is also a side dish delicacy of Arunachal Pradesh Food. Pehak is a type of spicy chutney that is made by the use of fermented soya bean and chilli. The chilly obviously being the King chilly is the main ingredient in this dish as that's what makes it hot and spicy. The taste of flavoured rice along with this spicy tangy mash makes for an awesome dish!

Apong- Rice Beer- It is just another name for rice beer and is one of the most important traditional drink of Arunachal, and forms an important part of cuisine in Arunachal Pradesh. This beer is home-made, free of any chemicals and is also light on the buds if you're a light drinker and want a little light beer instead of the usual strong commercialized one.

Marua-Just like the Apong, Marua is also home-made alcohol that is very famous in Arunachal Pradesh cuisine. The only difference is that this alcoholic beverage is made of millet instead of rice. A common drink that Arunachalis enjoy drinking on occasions.

Chura Sabji- I personally have not developed a taste for this dish yet but all the people I know absolutely love it. It is a kind of a curry made of fermented cheese made by either yak milk or cow's milk and not to forget most important the flakes and a few pieces of the King chilly which makes it spicy but delicious.

Momos- The defining food of the northeast, stuffed dumplings known as momos are ubiquitous across Delhi and the northeast and are usually filled with various vegetables like cabbage, potato, carrot in their vegetarian variants and chicken, mutton, and beef are used in their non-vegetarian counterparts. If you haven't tried it yet please do so soon, they are among the most famous food of Arunachal Pradesh!

Mithun -Meat is the main delicacy of Arunachal Pradesh. Until now, I have not met a single Arunachali who doesn't love meat be it Chicken, Mutton or pork. The people of Arunachal however, prefer not to have their meat fried, and it's either boiled or smoked and the most common meat is that of an animal called 'Mithun' (Bos frontalis), a member of the cattle family found only in the North East.

Here are a few easy to make recipes from Arunachal Pradesh:

Recipe-1] KHARZI PULAO [cheesy- spring onion pulao]

Ingredients:

Basmati Rice – 1 cup

Salt to taste

Water – 2 cups

Ghee – 2 tbsp.

Onion – 1 small

Tomato – 1

Mozzarella Cheese – 30 gm

Ginger – a small piece

Garlic – 3-4 pods

Red Chili Powder – 1 tsp

Green Peas – 1/4 cup, boiled

Spring Onions – 1/2 cup

Method:

1. Prepare all the ingredients for the recipe, clean and wash, soak rice for 20 minutes.

2. Cook it in an open pan with salt and water until tender. Set aside to cool down.

3.Grind together ginger, garlic, red chili powder, tomato and cheese to a fine paste. Set aside.

4. to continue further, in a pan heat ghee and add onions & once they are golden, add in the ground paste and cook on low flame until it is thick and ghee separates.

5.Add the boiled green peas, chopped spring onions and fry for a minute.

6.Add this to the cooked rice and gently mix it to combine, garnish with more spring onions and serve with a raita.

Recipe-2] Vegetable Thukpa Bowl.

Ingredients:

Oil- 2 tsp

Garlic- 2 tsp sliced

Ginger-1 tsp sliced

Green chilies 2-3 no

Tomatoes- 2 med sized

Water-1/2 cup

Onions- ¼ cup chopped

Salt to taste

Cumin powder-1/4 tsp

Red chili powder-1/2 tsp

Garam masala powder-1/4 tsp

Water as needed for cooking

Noodles- 150 gms boiled

Beansprouts- ½ cup

Tofu-1/2 cup

Assorted veggies:

Carrots/ cabbage/ capsicum/ french beans/ red & yellow peppers cut

Spring onions- 2 tbsp. chopped

Lime juice- 2 tsp.

Method:

1. To prepare the thukpa soup recipe, assemble all the ingredients as per the recipe.

2. To start cooking, heat oil in a pan and add in the onions and saute for a few minutes.

3. Using a grinder jar combine together the tomatoes, garlic, ginger, chilies and using a little water grind them all into a paste.

4. Add the above paste into the pan and saute it with the onions for a couple of minutes.

5. Now add in water and salt, spices, vegetables and allow to cook for 8-10 mins. add in the boiled noodles and allow to simmer a little. Add some water or stock as needed so that it does not get too thick.

6. Finally add in the sprouts and the spring onion greens and serve hot with a splash of lime juice into the soup.

Recipe- 3] OYING VEGETABLE STEW

Ingredients:

Potatoes- 2 cups peeled and cubed

White cabbage- 1 cup cut into dices/shreds

French beans-1/2 cup cut into small pieces

Salt to taste

Pepper to taste

Green chilies- 2 tsp slit

Ginger-1-inch piece

Water as needed for the stew.

Method:

1.To prepare the classical stew from Arunachal Pradesh, prepare all the ingredients as listed and using a heavy bottomed pan start the cooking.

2.This recipe is made without using any oil or fat and is also vegan too. Start with water in the pan add in the potatoes and allow them to cook on a low flame until they get tender 12-15 mins, add in the cabbage and salt, pepper, cook for another 2-3 mins.

3.Now add in the slit green chilies, ginger shredded/ grated or even paste can be used. Mix in all well and continue to cook on a low flame with a lid on top for 3-4 mins. turn off the flame, check for the seasoning and liquid content since it is a stew it is not supposed to be very dry.

4.This veg stew called Oying is usually eaten with steamed white rice, pickle on the side.

Recipe- 4] ZAN – Finger Millet Porridge with Veggies.

Ingredients:

Ghee- 2 tbsp.

Finger millet- ragi flour- 4-5 tbsp.

Water- 1 and a half cup approx.

Carrots- ½ cup sliced/ shredded

Green peas-1/2 cup boiled

Soy beans-1/2 cup boiled

Spinach-1 cup leaves

Black pepper powder-1/2 tsp or as per taste

Fresh coriander leaves- 2-3 tbsp. chopped

Method:

Begin making the Arunachal Pradesh Zan Recipe (Finger Millet Porridge with Vegetables Recipe) roast the millet flour with a tablespoon of ghee in a kadai and set aside.
Dissolve millet flour in little water and cook until it becomes semi thick paste.
Saute the vegetable separately in a flat tawa with little oil, saute the carrot first so that it gets cooked and then add in the spinach. Keep it aside.
You can also blanch the vegetables in water with salt till it becomes tender and then add it to the ragi porridge.
Take about one and half cup of water in vessel and bring it to a boil. Add this millet flour paste and mix it.
At this point add the vegetables and seasoning like salt, pepper and herbs. Keep whisking it till you get your desired consistency.
Serve it hot with by sprinkling some fermented cheese or just plain as well.
Serve the Arunachal Pradesh Zan Recipe (Finger Millet Porridge with Vegetables Recipe) as a healthy breakfast.

Recipe-5] BAMBOO SHOOT PICKLE

Ingredients:

Bamboo shoots- 2 cups, fermented

Cumin seeds-2 tsp

Fenugreek seeds-2 tsp

Mustard seeds- 2 tsp

Red chili powder-1 tsp

Kalonji- 1 tsp

Bird’s eye chilies- 12-15 no

Local red chilies- 2-3 no spicy

White vinegar-2 tbsp.

Mustard oil-1/2 cup

Salt to taste

Method:

1. Prepare all the ingredients as listed for the pickle recipe and If the bamboo shoot is whole big pieces then cut them into small pieces and roughly crushed them with a mortar and pestle.

2. Dry roast cumin, fennel, fenugreek seed, Mustard seed, Kalonji till it starts to splutter. Let it cool down and come to room temperature.

3.Now coarsely ground the roasted masala along with bird eye chillies and local spicy red chillies and chili powder.

4.In a mixing bowl add the bamboo shoot, grounded masalas, vinegar and half of mustard oil. Add Salt and mix all together nicely.

5.Now transfer the mixture in a sterilized jar and pour the remaining mustard oil and close the lid tightly and sunbath it for a week in the sun or for Atleast 2-3 days for places with proper sunlight and then the tempting bamboo shoot pickle will be ready to eat and relish.

Recipe-6] KOAT PITHA

It is a delectable fritter’s recipe, which is easy to make and can be prepared at home without putting in much efforts. Made with the goodness of rice flour, banana, powdered jaggery and oil, this dish is a perfect sweet cum snack recipe.

Ingredients:

Rice flour- 2 cups

Jaggery powder- ½ cup

Water- ½ cup

Oil- 1 cup

Salt- 1 tsp

Bananas ripe- 4-5 no

Method:

1. Begin with combining powdered jaggery and water in order to get a syrup like consistency. Once you achieve the desired consistency of the mixture, sieve it to remove the unwanted particles etc.

2. Take a deep bowl and add bananas in it. Gently mash the banana using a spoon and add the jaggery syrup in the bowl followed by rice flour and salt. Mix all the ingredients together to get a thick dropping batter like consistency.

3. Heat a deep bottomed pan on medium flame, heat oil. Once the oil is hot enough, gently pour spoonful of the prepared batter in the oil. Fry these fritters until you see a nice golden brown color.

4.Transfer the fritters into an absorbing paper. Serve warm with a choice of topping/sweet sauce etc to go alongside.

May 23, 2022

Ingredient Ideology | Love For Lasagne By: Dr. Kaviraj Khialani- Celebrity Master Chef.

May 23, 2022/ Ritika Dsouza

Love For Lasagne

Lasagne originated in Italy, in the region of Emilia-Romagna. Traditionally, the dough was prepared in Southern Italy with semolina and water and in the northern regions, where semolina was not available, with flour and eggs. Originally, in Italy, the word “lasagne” did not refer to a food. Lasagne are a type of pasta, possibly one of the oldest types, made of very wide, flat sheets. Either term can also refer to an Italian dish made of stacked layers of lasagne alternating with fillings.

Lasagne is a culinary dish made with stacked layers of pasta alternated with sauces and ingredients such as meats, vegetables and cheese, and sometimes topped with melted grated mozzarella cheese. It is made with a type of wide, flat pasta, possibly one of the oldest types of pasta. Traditionally, pasta dough prepared in Southern Italy used semolina and water; in the northern regions, where semolina was not available, flour and eggs were used. In modern Italy, since the only type of wheat allowed for commercially sold pasta is durum wheat, commercial lasagne are made of semolina from durum wheat.

Typically, the cooked pasta is assembled with the other ingredients and then baked in an oven. Lasagne is a wide, flat sheet of pasta. Lasagne can refer to either the type of noodle or to the typical lasagne dish which is a dish made with several layers of lasagne sheets with sauce and other ingredients, such as meats and cheese, in between the lasagne noodles.

While it is also said that Lasagne originated in Italy during the Middle Ages and have traditionally been ascribed to the city of Naples. The first recorded recipe was set down in the early 14th-century Liber de Coquina (The Book of Cookery). This recipe was later evolved into the traditional lasagne of Naples ‘lasagne di carnevale’ which is layered with local sausage, small fried meatballs, hard-boiled eggs, ricotta or mozzarella cheese and Neapolitan Ragù.

However, what could be considered as the most well-known variation in the world traces back to the Italian region of Emilia-Romagna and is referred to as ‘Lasagne al Forno’. This name refers to the familiar layered dish made with a thick Ragù and béchamel sauce, ricotta or mozzarella cheese, typically flavoured with wine, onion, and oregano.

Although there's no “traditional” number, most lasagne have between three to four layers. Feel free to add more layers to accommodate a large party. However, the majority of chefs agree that every lasagne should have a minimum of three layers. Pasta, seafood, meats, salads and so much more appeal to a wide variety of diners. Lasagne is an especially popular dish from this pantheon of foods, one that is filling, flavourful and flexible enough to be adapted into a number of different approaches. If your dish is deeper, the favorite two-layer lasagne can absolutely transform into a three-layer lasagne by preparing five additional noodles and increasing the cheese mixture by a third (plus, likely a few extra minutes baking, depending on your oven).

The concept of lasagne is well versed with us here in India since a long time now and we have also tried to apply a number of fusion ideas to it as well to make it more versatile, tasty, yummy and to suit the spice levels of our foodies and connoisseurs. The desi lasagne done with a mix and match approach has done wonders for those who wish to explore new flavours and ideas when it comes to fusion lasagne. A few of my experiments too worked out very well to meet up a clients need who was looking for tadke wala desi punch lasagne recipes in which we re-created a chicken makhani and olive lasagne, herbed palak paneer lasagne with loads of cheese and marinated green olives, paprika and pine nut soil. Besides, we also did a navratan lasagne, a Kolhapuri mutton lasagne, a thai spiced coconut curry with prawns in a lasagne, pizza pasta lasagne, jeera aloo and schezuan chili pepper lasagne to name a few!

Here are a few easy to make concepts with Lasagne for a change!

Recipe-1] VEGGIE WONDER LASAGNE

Ingredients:

Lasagne pasta sheets- 12-16 no, boiled.

For the vegetable layer filling:

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Green chili-1 tsp chopped

Carrots- ¼ cup chopped

French beans-1/4 cup sliced

Green peas-1/4 cup boiled

Green/red/yellow capsicum-1/4 cup small cubes

Mushroom-1/2 cup sliced

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Water-1/4 cup

White sauce- 2 cups

Tomato sauce-1/2 cup

Capsico/ tabasco sauce-1/2 -1 tsp

Grated cheese- 1 cup

Sliced black and green olives- 3-4 no each

To serve with: garlic bread/ bread rolls

Method:

1. Prepare the pasta sheets by keeping them ready to use.

2. Pre-prep all the vegetables as well and keep them handy.

3. The white sauce, grating of cheese etc to be kept hands on.

4. Pre-heat the oven to 180 degrees celsius, grease a baking dish with oil/ butter and keep.

5. Start with the filling on the gas, heat oil and butter add in the garlic and onions and saute for a few seconds, add in the mix veggies and saute them all for a minute, add in salt, pepper, herbs, chili flakes and cook them all for 3-4 mins, add a little water just enough to enable cooking of the tough veggies.

6.Start with assembling little white sauce at the base of the baking dish, place the boiled sheets of lasagne, spread out the prepared vegetable filling on the sheet, sprinkle some herbs, chili flakes and some grated cheese and continue layering the lasagne sheets.

7. Top it up with some white sauce and cheese and drizzle a little tomato sauce over as well, place the lasagne for baking in the oven for 12-18 mins, remove and serve hot.

Recipe-2] BETWEEN THE SHEETS

Ingredients:

Lasagne pasta sheets- 12-16 no, boiled.

For the bean & vegetable layer filling:

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Green chili-1 tsp chopped

Tomato-1/2 cup chopped

baked beans-1 cup tinned

Green peas-1/4 cup boiled

Green/red/yellow capsicum-1/4 cup small cubes

Boiled American corn-1 cup

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Water-1/4 cup

White sauce- 2 cups

Tomato sauce-1/2 cup

Capsico/ tabasco sauce-1/2 -1 tsp

Grated cheese- 1 cup

Sliced black and green olives- 3-4 no each

To serve with: garlic bread/ bread rolls

Method:

1. Prepare the pasta sheets by keeping them ready to use.

2. Pre-prep all the vegetables as well and keep them handy.

3. The white sauce, grating of cheese etc to be kept hands on.

4. Pre-heat the oven to 180 degrees celsius, grease a baking dish with oil/ butter and keep.

5. Start with the filling on the gas, heat oil and butter add in the garlic and onions and saute for a few seconds, add in the mix veggies and tomatoes, saute them all for a minute, add in salt, pepper, herbs, chili flakes and cook them all for 3-4 mins, add a little water just enough to enable cooking of the tough veggies then add in the corn, baked beans and allow them to cook as well.

7. Top it up with some white sauce and cheese and drizzle a little tomato sauce over as well, place the lasagne for baking in the oven for 12-18 mins, remove and serve hot.

Recipe-3] CHEESY CHICKEN MINCE LASAGNE

Ingredients:

Lasagne pasta sheets- 12-16 no, boiled.

For the chicken mince layer filling:

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Green chili-1 tsp chopped

Tomato-1/2 cup chopped

Chicken mince- -1 and half cup

Green peas-1/4 cup boiled

Green/red/yellow capsicum-1/4 cup small cubes

Boiled American corn-1 cup

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Water-1/4 cup

White sauce- 2 cups

Tomato sauce-1/2 cup

Capsico/ tabasco sauce-1/2 -1 tsp

Grated cheese- 1 cup

Sliced black and green olives- 3-4 no each

To serve with: garlic bread/ bread rolls

Method:

1. Prepare the pasta sheets by keeping them ready to use.

2. Pre-prep all the vegetables as well and keep them handy.

3. The white sauce, grating of cheese etc to be kept hands on.

4. Pre-heat the oven to 180 degrees celsius, grease a baking dish with oil/ butter and keep.

5. Start with the filling on the gas, heat oil and butter add in the garlic and onions and saute for a few seconds, add in the chicken keema and assorted veggies and tomatoes, saute them all for a minute, add in salt, pepper, herbs, chili flakes and cook them all for 3-4 mins, add a little water just enough to enable cooking of the tough veggies then add in the corn, baked beans or any boiled or tinned pulses if being used add in and allow them to cook as well.

7. Top it up with some white sauce and cheese and drizzle a little tomato sauce over as well, place the lasagne for baking in the oven for 12-18 mins, remove and serve hot.

Recipe- 4] FLORENTINE LASAGNE

Ingredients:

Lasagne pasta sheets- 12-16 no, boiled.

For the spinach and cottage cheese layer filling:

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Green chili-1 tsp chopped

Tomato-1/2 cup chopped

Spinach blanched and chopped -1 and half cup

Green peas-1/4 cup boiled

Cottage cheese/ paneer-1 cup grated

Green/red/yellow capsicum-1/4 cup small cubes

Boiled American corn-1 cup

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Water-1/4 cup

White sauce- 2 cups

Tomato sauce-1/2 cup

Capsico/ tabasco sauce-1/2 -1 tsp

Grated cheese- 1 cup

Sliced black and green olives- 3-4 no each

To serve with: garlic bread/ bread rolls

Method:

1. Prepare the pasta sheets by keeping them ready to use.

2. Pre-prep all the vegetables as well and keep them handy.

3. The white sauce, grating of cheese etc to be kept hands on.

4. Pre-heat the oven to 180 degrees celsius, grease a baking dish with oil/ butter and keep.

5. Start with the filling on the gas, heat oil and butter add in the garlic and onions and saute for a few seconds, add in the spinach and assorted veggies and tomatoes, saute them all for a minute, add in salt, pepper, herbs, chili flakes and cook them all for 3-4 mins, add a little water just enough to enable cooking of the tough veggies then add in the corn, cottage cheese and allow them to cook as well.

7. Top it up with some white sauce and cheese and drizzle a little tomato sauce over as well, place the lasagne for baking in the oven for 12-18 mins, remove and serve hot.

Recipe- 5] LASAGNE ROLL UP DELIGHTS

Ingredients:

Lasagne pasta sheets- 12-16 no, boiled.

For the layer filling:

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Green chili-1 tsp chopped

Tomato-1/2 cup chopped

Spinach blanched and chopped -1 and half cup

Sliced Mushrooms-1/4 cup

Cottage cheese/ paneer-1 cup grated

Green/red/yellow capsicum-1/4 cup small cubes

Soya keema cooked-1 cup

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Water-1/4 cup

White sauce- 2 cups

Tomato sauce-1/2 cup

Capsico/ tabasco sauce-1/2 -1 tsp

Grated cheese- 1 cup

Sliced black and green olives- 3-4 no each

To serve with: garlic bread/ bread rolls

Method:

1. Prepare the pasta sheets by keeping them ready to use.

2. Pre-prep all the vegetables as well and keep them handy.

3. The white sauce, grating of cheese etc to be kept hands on.

4. Pre-heat the oven to 180 degrees celsius, grease a baking dish with oil/ butter and keep.

5. Start with the filling on the gas, heat oil and butter add in the garlic and onions and saute for a few seconds, add in assorted veggies and tomatoes, add in cooked soya keema, saute them all for a minute, add in salt, pepper, herbs, chili flakes and cook them all for 3-4 mins, add a little water just enough to enable cooking of the tough veggies then add in the corn, cottage cheese and allow them to cook as well.

6.Start with assembling little white sauce at the base of the baking dish, place the boiled sheets of lasagne, spread out the prepared vegetable filling on the sheet, roll them up individually and place them on the dish, sprinkle some herbs, chili flakes and some grated cheese and continue layering the lasagne sheets.

7. Top it up with some white sauce and cheese and drizzle a little tomato sauce over as well, place the lasagne for baking in the oven for 12-18 mins, remove and serve hot

Recipe-6] SPICED SAUSAGE LASAGNE

Ingredients:

Lasagne pasta sheets- 12-16 no, boiled.

For the spiced sausage layer filling:

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion- 1 small chopped

Green chili-1 tsp chopped

Tomato-1/2 cup chopped

Spinach blanched and chopped -1 and half cup

Green peas-1/4 cup boiled

Sliced chicken sausages-1 cup

Green/red/yellow capsicum-1/4 cup small cubes

Boiled American corn-1 cup

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Water-1/4 cup

White sauce- 2 cups

Tomato sauce-1/2 cup

Capsico/ tabasco sauce-1/2 -1 tsp

Grated cheese- 1 cup

Sliced black and green olives- 3-4 no each

To serve with: garlic bread/ bread rolls

Method:

1. Prepare the pasta sheets by keeping them ready to use.

2. Pre-prep all the vegetables as well and keep them handy.

3. The white sauce, grating of cheese etc to be kept hands on.

4. Pre-heat the oven to 180 degrees celsius, grease a baking dish with oil/ butter and keep.

7. Top it up with some white sauce and cheese and drizzle a little tomato sauce over as well, place the lasagne for baking in the oven for 12-18 mins, remove and serve hot.

May 16, 2022

Ingredient Ideology | Crush On Cutlets By: Dr. Kaviraj Khialani- Celebrity Master Chef.

May 16, 2022/ Ritika Dsouza

Crush On Cutlets

Cutlets are a concept that has seen a number of changes and adaptations as it came along and shook hands with our cuisine and cooking style from the west and various parts of the world during its culinary voyage. It is a concept that deals with ingredients with a complimenting nature coupled with a perfect pinch of spice and flavors, a dash of creativity, and a good addition of love and passion while making them.

They are a good option to plan for getting together, occasions, home celebrations, birthdays, etc. not only are they easy to plan and assemble but also great to work on pre-preparation and keep ready ahead of time, and are convenient and comfortable to handle and dish out.

Cutlets are great being enjoyed for a Sunday brunch as well, from the vegetarian options of mixed veggies to soy keema or granules, from spinach and cottage cheese cutlets to prawn masala pepper cutlets, chicken Manchurian cutlets, sweet potato and kidney bean cutlets, desi fish and macaroni cutlets, Mexican corn and jalapeno pepper cutlets, indo- Italian chili cheese pasta cutlets and the creative list can go on and on.

A few points to keep in mind when we do cutlets are that the ingredients should be picked fresh, should go along well for their taste and nature, must be cooked well where needed and in case of non-veg special care is to be taken when it comes to using mince-meat or keema, even with fish, prawns and assorted seafood we need to be sure of the proper cooking time and serving temperatures to avoid contamination and other health-related issues.

Binding agents play a significant role when it comes to cutlet making process, we usually use mashed potatoes, cornflour, maida, arrow-root, bread crumbs, and thick white sauce called panada. We also have various other options as well like using boiled grated sweet potatoes, oats flour, soy flour, multi-grain mix, vegan options like almond meal flour, etc which can also be used to make quality cutlets.

Here are a few easy to make Recipes for Cutlets:

Recipe-1] Spiced Chickpea & Sweet Potato Cutlets

Ingredients:

Oil-2 tsp + as needed for frying

Cumin seeds-1/2 tsp

Ginger-garlic-chili paste- 1 tsp mix

Onion-1/2 chopped

Boiled mashed chickpeas-1/2 cup

Boiled peeled, grated sweet potato-1 cup

Salt and pepper powder to taste

Chaat masala-1/2 tsp

Red chili powder-1/2 tsp

Coriander and mint leaves- 2 tbsp. chopped mix

Chopped cashews/raisins-2 tsp.

Bread crumbs/maida/corn flour- as needed for binding and coating.

To serve with: chutney/ketchup/dips and sauces.

Method:

1. Prepare all the ingredients for the cutlet recipe.

2. In a mixing bowl combine the boiled mashed chickpeas with the grated sweet potato and add in salt, pepper, all the powdered spices, chopped nuts, coriander, and mint, little oil and mix it well.

3. Add in a little maida/bread crumbs as needed for binding texture to shape into cutlets and divide the mixture into 12-15 small portions.

4. Shape them into small cutlets and coat with little dry cornflour/maida or coat with a batter of maida and water and then with bread crumbs and deep fry in medium hot oil, remove on a kitchen paper drain excess oil and serve hot.

Recipe-2] Soya Mattar Aloo Cutlets

Ingredients:

Oil- 2 tsp + as needed for frying

Ginger-garlic paste-1 tsp

Green chilies-1 tsp chopped

Onion-1/2 chopped

Soya granules-1/2 cup

Boiled green peas-1/2 cup

Green capsicum-1/2 chopped

Boiled, peeled, grated potatoes- 2 cups

Salt and pepper to taste

Garam masala powder-1/2 tsp

Chat masala-1/2 tsp

Red chili powder-1/2 tsp

Maida/corn flour/ bread crumbs as needed

Grated cheese-2 tbsp.

To serve with:

Sauce/ chutneys/ ketchup/ dips.

Method:

1. Prepare the boiled mashed potatoes and add salt, pepper, coriander leaves, mint leaves, some bread crumbs and corn flour into it and prepare a firm dough like texture and keep aside.

2. Heat oil in a pan add in the onions, ginger-garlic, chilies and saute for a couple of mins, add in the drained soya granules which have been soaked in 2 cups water for 20 mins and also add in salt, pepper, peas, capsicums and all powdered masalas and saute well.

3. Cook the soya mattar mixture for 10-12 mins until well cooked and dry and turn off the flame add in the grated cheese and mix well.

4. Apply oil on the hands and divide the potato mixture into 8-10 equal portions flatten each portion on the hand and place 1 tsp filling of the soya mattar in the center and close it.

5. Chill the prepared cutlets for 20 mins, dip them in maida water thick batter and coat with dry bread crumbs and fry to a golden brown color on a medium flame, remove, drain off the excess oil and serve hot with dips and sauces.

Recipe-3] Corn Capsicum Cheese Cutlets

Ingredients:

Oil-for frying as needed

Sweet corn-1/2 cup boiled and crushed

Capsicum-1/2 no finely chopped

Boiled mashed potato-1/2 cup

Grated paneer-2 tbsp.

Salt and pepper to taste

Chaat masala -1/2 tsp

Garam masala powder-1/2 tsp

Chili flakes-1/2 tsp

Mixed herbs-1/2 tsp

Grated cheese- 2 tbsp.

Coriander/mint/parsley-2 tbsp. chopped.

Maida/ corn flour/ bread crumbs- as needed for binding and coating.

To serve with: dips/ sauces/ chutneys etc.

Method:

1. Prepare all the ingredients for the corn –cheese- capsicum cutlets.

2. In a mixing bowl combine together the boiled crushed corn, potatoes, capsicums, paneer, cheese and all the seasonings, herbs, chili flakes, and spices and give it all a nice mix.

3. Add in a little coriander/parsley etc and a binding agent like maida/ corn flour/ bread crumbs and mix well to help in shaping the cutlets.

4. Apply oil on the hands and divide the mixture into 10-12 equal portions and shape each into a round cutlet, dip in maida batter and coat with bread crumbs and fry until golden browned in medium hot oil.

5. Remove onto a kitchen paper and serve hot with assorted dips and sauces.

Recipe-4] Lentil Pulse Cutlets

Ingredients

Oil- for frying as needed

Yellow/green lentils/dals as desired-1/2 cup boiled.

Black eyed peas/beans or chauli-1/2 cup boiled and mashed

Ginger paste-1 tsp

Green chilies chopped-1 tsp

Salt to taste

Boiled mashed potato- 1 cup

Maida/corn flour/ bread crumbs- as needed for binding/coating.

Amchur powder-1/2 tsp

Red chili powder-1/2 tsp

Garam masala powder-1/2 tsp

Coriander /mint leaves- 2 tbsp. chopped

Roasted crushed/powdered peanuts- 2 tbsp.

Method:

1. Prepare all the ingredients the lentil pulse cutlets.

2. In a mixing bowl combine together the boiled and mashed lentils and pulses, add in salt and all the masalas, and mix.

3. Add in the boiled mashed potato, peanuts, cornflour and little bread crumbs and get it all binding together.

4. Divide the cutlet mixture into 10-12 equal portions and shape each cutlet and chill for 20 mins.

5. Coat with cornflour/ dip in batter and coat with bread crumbs and shallow/ deep fry to a nice golden color remove excel oil on a kitchen paper and serve hot with assorted dips/ chutneys/ sauces.

Recipe-5] Hariyali Subzi Cutlets

Ingredients:

Oil- for frying as needed

Spinach blanched and chopped-1/2 cup

Boiled mashed potato-1 cup

Grated paneer-1/4 cup

Kasuri methi-1/2 tsp

Grated cheese-2 tbsp.

Salt and pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Oil-2 tbsp for cooking

Cumin seeds-1/2 tsp

Ginger-garlic-chili paste-1 tsp mix

Chaat masala-1/2 tsp

Garam masala powder-1/2 tsp

Coriander and mint leaves-2 tbsp. chopped

Maida/corn flour/ bread crumbs- as needed for binding/coating.

To serve with assorted dips/ chutneys/ sauces.

Method:

1. Prepare all the ingredients for the cutlets and keep them ready.

2. Heat oil in a pan add ginger garlic chili paste, cumin seeds, spinach, paneer, and potato, and mix it all well.

3. Add in salt, pepper all powdered spices, methi, herbs, chili flakes and cook for 3-4 mins on a medium flame.

4. Add in the coriander and mint leaves and mix well, remove from flame add in cheese, the bread crumbs/ corn flour as needed for binding the cutlets.

5. Divide the mixture into 10-12 equal portions for medium sized cutlets shape them well and coat with little dry corn flour and fry on a non-stick tava with little oil as well until a nice golden color is achieved.

6. Remove onto a kitchen paper drain excess oil and serve hot with assorted chutneys/sauces/dips.

May 09, 2022

Ingredient Ideology | GOING GREEN THIS SUMMER OF 2022 By: Dr. Kaviraj Khialani- Celebrity Master Chef.

May 09, 2022/ Ritika Dsouza

GOING GREEN THIS SUMMER OF 2022

Summer is one of the four Earth's seasons, that goes after spring and foreshadows autumn. In this time of the year, days become warm, hot and really long, while nights in this season are the shortest. Sun shines so bright and everything around is whispering to go outdoors! Summer is the hottest season of the year. The temperature can stay warm, even after the sun has gone down at night. There are plenty of leaves on the trees and lots of plants are in flower. Many trees and other plants produce fruit during summer.

Summer is prime time for festivals and events because the weather instantly creates a much better and vibrant experience. There are a multitude of different festivals and events in the summer from the Download festival to Forest Live. There is something for everyone to get involved in.

“Summer” came from the Old English name for the season “sumor”, which in turn came from the Proto-Germanic *sumur-, which itself came from the Proto-Indo-European root *sam-, meaning summer. *sam- seems to be a variant of the Proto-Indo-European *sem- meaning “together / one”. While sunny skies and warm temperatures do more than make our environment a pleasant place. They also provide some very significant benefits to our health and wellbeing. Research indicates that you are less likely to die of a heart attack in the summer than in the winter.

Apart from the staple diet during summer people generally eat more curd/yogurt, butter milk, coconut water, mint/lemon water, juicy fruits like water melon, cucumber and more of beverages.” Water in spite of being ignored due to sedentary lifestyle and work pressures, is an essential nutrient required for life. If you wish to keep yourself cool and hydrated in the scorching summer heat, avoid or reduce the consumption of hot beverages like tea or coffee. That's because they tend to increase the overall temperature of the body, and disturb the digestive system. Instead, consume nimbu pani, aam panna, chaas, etc. Jaggery is a great addition to your summer diet, because this is a season that brings with it flu-like symptoms like cold and cough. Just add a little to your morning and evening cup of tea, instead of sugar. You'll be able to tackle infections in a delicious way!

Green leafy vegetables (the darker, the better) are an excellent source of minerals such as iron and calcium. They are excellent for the summers also because they have a high water content, rich in folates and are very light on the stomach. Summer bearings include a lot of green vegetables, melons, peaches, corn, mangoes and other fresh and fragrant herbs. Local markets are at their best during summer, when fruits are abundant, and vegetables are as fresh as can be. Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline. A leafy vegetable cooked and consumed as spinach. There are many varieties with tender leaves, green or red in color. This hardy vegetable is easy to grow throughout the year including hot summers. The healthiest leafy greens to include in your diet include kale, collard greens, Swiss chard, microgreens, spinach, cabbage, arugula, beet greens, and romaine lettuce.

Here are a few of my recipes using greens this summer to try out:

Recipe-1] HARA BHARA PULAO

Ingredients:

Basmati rice- 1 and a half cup, washed and soaked for 15 mins.

Oil-2 tsp

Ghee-1 tsp

Bayleaf- 2 no

Peppercorns- 4-5 no

Cinnamon stick- 1 piece

Ginger garlic paste-1 tsp

Onions -1 cup sliced

Tomatoes-1/2 cup chopped

Green chilies-2 tsp chopped

Salt to taste

Fresh spinach-2 cups, blanched and chopped

Fresh methi leaves- 1 cup, cut

Fresh coriander leaves- 2-3 tbsp. chopped

Green peas-1 cup boiled

Cashews-2-3 tbsp. fried

Raisins- 2-3 tsp

Coriander powder-1 tsp

Turmeric powder-1/2 tsp

Red chili powder1/2 tsp

Water- as needed

Green capsicum- ½ cup cut

Garam masala powder-1/4 tsp

To serve with:

Papad/pickle/raita/ chaas- as desired

Method:

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

2. Clean, wash and soak the rice.

3. Meantime start with the cutting chopping of veggies, greens and then start with the recipe.

4. To start cooking, heat oil and ghee in a pan add in the whole spices and then the sliced onions, saute them well until lightly browned and add little water gradually as needed.

5.Now add in the ginger-garlic, chilies and add in the rice and saute it for a minute, add in all the greens and salt, powdered spices and give it all a nice mix, add tomatoes, double the amount of water as compared to the rice.

6.Bring to a boil, simmer and cook until the rice is done and liquid is well absorbed, rice is moist and well risen. Turn off the flame, add fried nuts on top and serve the pulao with curd, raita, chaas, papad etc.

Recipe-2] HARIYALI EGG MASALA

Ingredients:

oil-2 tsp

ghee-1 tsp

hing-1/4 tsp

cumin seeds-1/2 tsp

ginger-1 tsp chopped

garlic-1 tsp chopped

red chilies-1-2 slit

onion-1/2 cup chopped

tomato-1/2 cup chopped

fresh mint-1/2 cup

fresh coriander-1/2 cup

fresh methi-1/2 cup

fresh spinach-1 cup blanched and chopped

salt to taste

red chili powder-1/2 tsp

coriander powder-2 tsp

turmeric powder-1/2 tsp

water as needed

boiled eggs- 4-5 no cut 1 x 2

curd-2-3 tsp

fresh cream-2-3 tsp

method:

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

2. Boil the eggs, shell them, cut 1 x 2 and keep aside.

3. To start cooking, heat oil and ghee in a pan, add in hing, cumin seeds, red chilies, ginger-garlic- chilies and saute for a few seconds, add in the onions, saute for a few seconds, add in tomato, salt and all powdered spices, little water and bhunao.

4. Once the masala cooks, little oil leaves from the sides, add in the greens, curd, cream and mix well, simmer and cook for 3-4 mins add little water as needed and finally get the masala cooking in around 5-6 mins.

5. Turn off the flame and add in the boiled cut egg pieces, dish it out and garnish as desired with ginger juliennes or so and serve hot, enjoy with phulkas, buttered pao etc.

Recipe-3] MACHLI KHUSHNUMA

Ingredients:

For the green masala:

Fresh coriander- 3-4 cups cleaned

Garlic-4-5 cloves, cut

Tomatoes- 3-4 no cut

Water-1/2 cup

Ginger-1-inch piece cut

Green chilies- 2-3 tsp cut

To cook the masala:

Oil-2 tsp

Ghee-1 tsp

Salt to taste

Water-1/2 cup

Turmeric powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder – ½ tsp

Options for fish/ other varieties:

Boneless chunky fillets of fish can be used here as per choice.

Paneer cubes can be added too

Chicken cuts can also be used

To serve it with:

Hot phulkas /rotis/ parathas etc.

Method:

1. Prepare all the ingredients for the green masala made with coriander in this case for the fish recipe.

2. Choose the fish and clean, wash, cut into thick chunky fillets or pieces so they don’t break a lot during cooking.

3. To start the recipe, heat oil and ghee in a pan add in the green masala paste, all powdered spices, salt to taste and little water and bring to a little boil.

4. Simmer and cook the masala for 2-3 mins, now add in the fish pieces into the masala and simmer, cover and cook the fish for 3-4 mins on each side and then check for done ness and garnish with fresh ginger juliennes etc

Recipe-4] METHI AUR PALAK WALE ALOO

Ingredients:

Oil- 2 tsp

Ghee-1 tsp

For the spice mix:

Black cardamom-2 no

Peppercorns- 4-5 no

Cinnamon-1/2-inch piece

Green cardamom-2-3 no

Mace-1 small piece

Cumin seeds-1/2 tsp

Red chilies- 2-3 no

Dry roast for 2-3 min, cool and grind to powder

To cook the masala:

Fresh methi-1 cup roughly cut

Fresh coriander- 1 cup cut

Spinach- 1 cup blanched, chopped

Water-1/2 cup

Salt to taste

Hing-1/4 tsp

Dry red chilies-1-2

Tomatoes-1/2 cup chopped,

Ginger-garlic paste-1 tsp

Turmeric powder-1/2 tsp

Coriander powder-1 tsp

Red chilli powder-1/2 tsp

Cumin powder-1/2 tsp

For the choice of veggies:

Peeled and Cubed Potatoes/ mushrooms/ Babycorn/ sweet potato/ carrots etc

To garnish:

Fresh ginger juliennes

Fried red chili

Method:

1. Prepare all the ingredients for the recipe as listed

2. All the choice of greens to be kept ready, cleaning and washing to be kept an eye on to ensure proper hygiene.

3. Heat oil and ghee in a pan, add in the hing, red chilies, cumin seeds, ginger, garlic, chilies and saute all of it well.

4. Add in the greens, tomato and salt to taste, powdered spices and bhunao for a couple of minutes, add a little water and add in potatoes, cover and simmer for 20 mins until done. Serve hot with rotis/ phulkas/ naans etc.

Recipe-5] SAAGWALA SAUNFIYA MURGH

Ingredients:

Chicken curry cuts- 750 gms

Oil- 2 tsp

Ghee- 2 tsp

Bay leaf- 2 no

Peppercorns- 5-6 no

Onions- 1 cup paste

Garlic -1 tsp chopped

Ginger- 1 tsp chopped

Green chilies- 1 tsp chopped

Salt to taste

Coriander powder-1 and a half tsp

Turmeric powder-1/2 tsp

Red chili powder-1/2 tsp

Cumin powder-1/2 tsp

Garam masala powder-1/2 tsp

Tomato chopped-1/2 cup

Potatoes- ½ cup cubes

Fresh methi-1 cup

Fresh coriander leaves- 1 cup

Fresh spinach leaves- 1 cup

Water as needed

Ginger juliennes-2 tsp for garnish

Method:

1. Prepare all the ingredients for the chicken in green masala gravy.

2. Clean and wash the chicken pieces, apply little oil, salt and turmeric powder and mix, keep in the fridge for 20 mins.

3. To start with the cooking process, heat oil and ghee in a pan and add in the ginger- garlic- chilies, some whole spices as well like bay leaf and peppercorns.

4. Add in the onion paste, saute it for a few minutes, add in salt and little water as needed, cook it until a light brown shade is achieved.

5. Add in tomatoes, all powdered spices and bhunao the masala for a few minutes, add in the chicken pieces and saute for 2-3 mins. add in the potatoes, paste of all the three greens and little water and simmer, cook until chicken is well cooked.

6. Serve the curry as desired with jeera rice or with rotis, garnish with fresh ginger juliennes and enjoy the chicken recipe.

Recipe- 6] CHHOLE KI CHAHAT

Ingredients:

Oil-2 tsp

Ghee-2 tsp

Boiled kabuli chana- 1 and a half cup

Boiled potato cubes-1 cup

To grind all to a paste:

Ginger-1 tbsp.

Garlic- 4-5 cloves

Bay leaves- 2 no

Pepper corns- 4-5 no

Cinnamon stick- 1 small piece

Green chilies- 2-3 no

Onions-1 cup sliced

Water-1/2 cup to grind all the above

For the cooking:

Spinach-1 cup blanched, puree

Fresh mint-1/2 cup

Fresh coriander- 1 cup

Salt to taste

Chhole masala-1 tsp

Turmeric powder-1/2 tsp

Coriander powder-1 tsp

Cumin powder-1/2 tsp

Red chili powder-1/2 tsp

Garam masala powder-1/2 tsp

Curd- ½ cup thick, beaten up

Tomato puree-1/2 cup

Water-1/2 cup

Kasuri methi-1 tsp

Fried red chili- 2 no for garnish

Method:

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

2. Boil the chana and the potatoes, keep them all ready.

3. Refer to the list of things to be combined into a mixer jar and ground to a paste using a little water.

4. To start cooking, heat oil and ghee in a pan, add in the prepared paste of spices and onions, saute it to a nice light brown shade, add a little water gradually.

5. Add in the tomato puree, salt and all the powdered spices, cook for a few minutes, add in little beaten up curds and then add the kasuri methi, the spinach puree, mint, coriander as well.

6. Now add in the boiled chana and potatoes and mix well. add little water as per gravy requirements and simmer, cover and cook for 10-12 mins and serve hot garnished with fried red chili.

May 02, 2022

Ingredient Ideology | BAINGAN-E-BAHAR By: Dr. Kaviraj Khialani- Celebrity Master Chef.

May 02, 2022/ Ritika Dsouza

BAINGAN-E-BAHAR

Tempting recipes using Brinjal…

Brinjal is one of the most popular vegetables in our Indian cooking and has been known to us for a very long time. It is one of those ingredients which is easy to cook, work with and adapt to our day-to-day cooking in a number of ways. Brinjal as we know has various names across the globe like aubergine and eggplant as well.

Brinjal is available in a number of sizes and colors as well from the bright green to the shades of purple it has a vibrant appearance when it comes to attracting us at the vegetable vendors or markets. The beneficial properties of brinjal also make it a common choice by most of us to make it a part of our recipes and delicacies from the yummiest roasted brinjal Bharatha to the middle-eastern baba ganoush dip and from the masala baingan to the baingan aloo ki subzi the list goes on and on.

To me brinjal is one of the most interesting ones when it comes to fusion cooking and mix- n- match creative recipes and some of my all-time favorites are indo- Filipino brinjal with Toyo chicken, indo- Sri-Lankan curry leaf fish with baby brinjal, the indo-thai baingan ka saalan with lemongrass and coconut too is just out of this world!

“Brinjal or Baingan as we most commonly know it, is one of the easy to work with, versatile and tasty vegetables known to us for a long time, it is adaptable in a number of recipes beyond Asian Cooking as well”- Dr. Kaviraj Khialani- Celebrity Master Chef.

Here are a few simple and easy recipes with brinjal from a touch of Indian to global flavors for all of us to relish:

Recipe-1] STIR-FRIED BRINJAL SALAD

Ingredients

Brinjal- 400 gms, cut into thick strips

Carrots- 150 gms cut into sticks

Beans- 100 gms cut into 3 each

Onion-1 no sliced

Tomato- 1 no sliced

Salt and pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Olive oil/oil-2 tbsp.

Garlic-1 tsp chopped

Green chilies-2-3 slit.

White vinegar-2 tsp

Lime juice-2 tsp

Schezuan sauce- 2 tsp

Chopped coriander/parsley- 2 tbsp.

Flax seeds/ sunflower seeds/ melon seeds- 2 tsp

Cherry tomatoes/ micro-greens/ olives- for garnish.

Method:

1. prepare all the ingredients for the stir fried salad with brinjal.

2. Heat oil in a pan add in the garlic, onions, chilies and saute for 15 seconds.

3. Add in the brinjal and carrots/beans and any other veggie of your choice and saute for 1-2 mins.

4. Add salt and pepper and simmer the pan with a cover for 12-15 mins, until cooked.

5. Now add in the other seasonings, herbs, chili flakes, seeds, and sauces to taste and finally add lime and vinegar as well.

6. Cook the salad for 2-3 mins on medium flame and remove, serve warm garnished with nuts/seeds/greens etc.

Recipe-2] MASALA STUFFED BRINJAL

Ingredients

Baby brinjal- 10-12 no slit

For the stuffing:

Grated coconut-1/2 cup fresh/dry/desiccated coconut

Roasted peanut powder-1/4 cup

Ginger-garlic-chili paste-1 tsp

Tamarind pulp-2-3 tbsp.

Jaggery- 2 tsp grated

Salt to taste

Red chili powder-1/2 tsp

Chaat masala-1/2 tsp

For cooking the brinjal:

Oil-2 tsp

Ghee-2 tsp

Hing-1/4 tsp

Jeera seeds-1/2 tsp

Mustard seeds-1/2 tsp

Onions-1 cup chopped finely

Ginger-garlic-chili paste-1 tsp

Tomatoes-1/2 cup puree fresh

Salt to taste

Coriander powder-1 tsp

Turmeric powder-1/4 tsp

Red chili powder-1/2 tsp

Water-1 cup

Coriander leaves- 2 tbsp. chopped

Method:

1. Prepare all the ingredients for the masala brinjal recipe.

2. In a saucepan combine together the ingredients for the stuffing and cook all together for 3-4 mins on low flame and cool, stuff the slit brinjal with the stuffing and keep aside.

3. Heat oil and ghee in a kadai and add in the hing, onions, ginger-garlic-chili paste and saute for 1-2 mins. Add tomato puree and all powdered spices and salt to taste. Allow the masala to cook for 2-3 mins, add little water and also place the stuffed brinjal in this masala and cover and cook for 12- 18 mins and check if well cooked.

4. Adjust the seasonings and flavors to taste and serve the recipe hot garnished with fresh coriander leaves and enjoy with hot chapati and with a splash of fresh lime juice on the brinjal.

Recipe- 3] BAINGAN KA FUSION BHARTHA

Ingredients:

Oil- 2 tsp

Ghee-2 tsp

Roasted chopped brinjal- 1 cup

Red chilies-2 slit

Green chilies-2 chopped

Ginger-garlic paste-1 tsp

Onion-1 big fine chopped

Tomato- 2 small chopped

Soya granules-1/2 cup soaked in warm water for 10 min.

Green peas-1/4 cup boiled

Salt to taste

Cumin seeds-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/2 tsp

Turmeric powder-1/2 tsp

Garam masala-1/2 tsp

Kasuri methi-1 tsp

Roasted crushed peanuts- 2 tbsp.

Fresh coriander leaves- 2 tbsp. chopped

Lime juice- 2 tsp add and serve.

Water-1/2 cup

Method:

1. Prepare all the ingredients for the fusion bhartha as listed.

2. Heat oil and ghee in a pan add in the jeera, red chilies, green chilies, onions and saute them to light brown. Add in the tomatoes and all masalas, salt and Kasuri methi and bhunao for 2-3 mins, add little water and allow to cook on low flame for 2-3 mins.

3. Add in the drained soy granules, peas and roasted chopped brinjal and mix all well in the kadai. Allow to simmer for 12-15 mins.

4. Finally add the roasted crushed peanuts and coriander leaves and serve hot with a splash of fresh lime juice.

Recipe-4] MEXI SPICED BRINJAL DIP

Ingredients

Oil- 1 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Green chilies- 1 tsp chopped

Onion-1 small chopped

Tomatoes-1 small chopped

Roasted brinjal-1 cup mashed

Salt and pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Mexican jalapeno chilies- 2-3 sliced.

Mexican peri peri spice-1 tsp

Chaat masala-1/2 tsp

Toasted white sesame seeds-1 tsp

Lime juice -2 tsp

Peanut butter- 2 tsp mixed with ¼ cup warm water.

Grated cheese/ cream cheese- 2 tsp.

Coriander leaves- 2 tsp chopped.

To serve with garlic bread/ toast/ nacho chips.

Method:

1. Prepare all the ingredients for the brinjal dip.

2. Heat oil and butter in a pan and saute the garlic, onions, chilies for 2-3 mins, add in the tomatoes and salt and mix well

3. Now add in the roasted chopped brinjal and all other ingredients and mix well, allow to simmer for 8-10 mins.

4. Finally add in the sliced jalapenos, toasted sesame seeds, coriander, lime juice, cheese and mix well, serve it with assorted bread, etc as a snack.

Recipe- 5] ASIAN STYLE MARINATED BRINJAL

Ingredients:

Brinjal- 4-5 no cut into strips/sticks

Carrots-1 no sliced

Small baby onions- 4-5 no

Garlic cloves- 4-5 no cut 1x2

Oil-2 tsp

Butter-1 tsp

Red/yellow capsicums-1/2 cup sliced

Salt and pepper to taste

White vinegar-2 tsp

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Schezuan sauce- 2 tsp

Spring onions greens- 2 tbsp. chopped

White wine- 2 tbsp.

Lime juice- 2 tsp

Honey-2 tsp

Chopped nuts- 2 tsp assorted.

Raisins-2 tsp

Method:

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

2. Heat oil and butter in a pan and add in the onions and garlic and saute for 15 seconds. Add in the brinjal and carrots, capsicums and any other veggies as well as per choice, cover and cook on a low flame for 4-5 mins.

3.Add in the salt, pepper, herbs, chili flakes and all other ingredients one by one including honey, wine, vinegar etc and allow to cook on a low flame for 6-8 mins.

4. Finally add in the nuts and greens and mix well. This recipe can be served warm or cold as well as a salad or starter as well.

April 25, 2022

Ingredient Ideology | STEAMED TO PERFECTION By: Dr. Kaviraj Khialani- Celebrity Master Chef.

April 25, 2022/ Ritika Dsouza

STEAMED TO PERFECTION

Steaming is a method of cooking that requires moist heat. The heat is created by boiling water which vaporizes into steam. The steam brings heat to the food and cooks it. Unlike boiling, the food is separate from the water and only comes into direct contact with the team. Steaming is a method of cooking using steam. This is often done with a food steamer, a kitchen appliance made specifically to cook food with steam, but food can also be steamed in a wok. In the American southwest, steam pits used for cooking have been found dating back about 5,000 years. Steaming is considered a healthy cooking technique that can be used for many kinds of foods. Because steaming can be achieved by heating less water, and because of the excellent thermodynamic heat transfer properties of steam, steaming can be as fast, or faster, than cooking in boiling water, as well as being more energy efficient.

Steaming works by boiling water continuously, causing it to vaporize into steam; the steam then carries heat to the nearby food, thus cooking the food. The food is kept separate from the boiling water but has direct contact with the steam, resulting in a moist texture to the food. This differs from double boiling, in which food is not directly exposed to steam, or pressure cooking, which uses a sealed vessel, but which is capable of pressure steaming or submerging.

Such cooking is most often done by placing the food into a food steamer, typically a circular container made of metal or wood and bamboo. The steamer usually has a lid that is placed on the top of the container during cooking to allow the steam to cook through the food. When a steamer is unavailable, food can be steamed inside a wok, supported over boiling water in the bottom of the wok by a metal frame. Some modern home microwave ovens include a structure to cook food by steam vapour produced in a separate water container, providing a similar result to being cooked on stove. There are also specialized steam ovens available. In Japan, glutinous rice is steamed to prepare Mochi rice cakes. Traditional Japanese sweets or Wagashi making involves steaming rice or wheat dough for making Mochigashi and Manju.

In Western cooking, steaming is most often used to cook vegetables—it is rarely used to cook meats. However, steamed clams are prepared by steaming. With Chinese cuisine, vegetables are usually stir fried or blanched and seldom steamed. Seafood and meat dishes are steamed. For example: steamed whole fish, steamed crab, steamed pork spare ribs, steamed ground pork or beef, steamed chicken and steamed goose.

Rice can be steamed too, although in Chinese cooking this is simply referred to as "cooking" rather than "steaming". In Thailand steaming is the definition of minimalist cooking. Wheat foods are steamed as well. Examples include buns and Chinese steamed cakes. Similarly, in Mexican and Central American cuisine, tamales are made by steaming a dough made from nixtamalized maize (called masa) in wrappers made from corn husks or banana leaves; the dough can be stuffed or left plain.

Steamed meat dishes (except fish and some dim sum) are less common in Chinese restaurants than in traditional home cooking, because meats usually require longer cooking times to steam than to stir fry. Commercially sold frozen foods (such as dim sum) formerly had instructions to reheat by steaming, until the rise in popularity of home microwave ovens, which have considerably shorter cooking times.

Here are a few easy to make, healthy and nutri-rich steamed recipes.

Recipe-1] STEAMED VEGGIE PLATTER

Ingredients:

Choice of vegetables/ seasonal availability based:

Carrots- 1 cup cubes

French beans-1/2 cup cut

Green zucchini- ½ cup cubes

Yellow zucchini- ½ cup cubes

Asparagus- 10-12 pieces, cut

Cauliflower- 10-12 florets

Broccoli- 10-12 florets

Fresh mushrooms- 4-5 no, cut 1 x 2

Baby potatoes- 3-4 no cut 1 x 2

Snow peas- 100 gms

Red/ green/ yellow bell peppers- ½ cup cubed

For the dressing/ flavouring sauce to go along the steamed vegetables:

Olive oil-2 -2 tbsp.

Star anise- 1-2 no

Garlic- 3-5 cloves

Salt and crushed black pepper to taste

Mustard paste- ½ tsp

Soy sauce- 1-2 tsp

Tomato sauce-2-3 tsp

Parsley- 1 tbsp. chopped

Lime juice- 2-3 tsp

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Method:

1. Prepare all the vegetables as per choice/ availability and liking for the recipe.

2. The vegetables need to be checked for quality, freshness and also to ensure there are no foreign or unwanted particles, worms etc in the cauliflower/ broccoli etc.

3. As a preventive measure it is also recommended to place the vegetables in salted water with a few drops of white vinegar in it and allow the vegetables to release out any such unwanted materials, rinse the vegetables thoroughly and keep them ready for steaming.

4. The steamer needs to be well set and the compartments to be decided as well on what to place where and how much. Steaming equipment’s can be working via electricity and also on gas.

5. Pre-heat the steamer, add water as needed to start with the process and place the assortment of veggies as per recipe and cover the steamer well and allow to start the cooking process.

6. Need to keep a check on the steamers for water content which may need to be refilled gradually, turn them off immediately once the cooking is done as per requirement, allow the contents in the steamer to stand on rest for a couple of mins and then either refresh with ice-cold water or allow to cool naturally.

7. Finally the ingredients for the sauce to be worked on, heat oil in a saucepan add in the ingredients one by one and allow the sauce to heat up a little for 2-3 mins, check for seasonings and adjust as needed, remove and serve it warm alongside the steamed veggies.

Recipe-2] SOY MUSTARD MARINATED CHICKEN

Ingredients:

Chicken legs/ thighs/ breast pieces- 750 gms, cut

For the marination:

Oil/ olive oil- 2-3 tbsp.

Mustard paste- 2 tsp

Lime juice- 2-3 tsp

Salt and pepper to taste

White vinegar-1 tsp

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Soy sauce- 2-3 tbsp.

Red chili sauce- 2-3 tsp

Green chili sauce- 2-3 tsp

Celery-1 stalk cut into pieces

Bay leaf- 2 no

Crushed black peppercorns-1 tsp

Method:

1. Prepare the cuts of chicken for the steamed recipe, I usually prefer to use thighs for this recipe.

2. Wash the chicken well, skin may be removed for this recipe. apply the marination on the chicken pieces add a little white wine as well if desired into the marination, keep refrigerated for 30-45 mins.

3. Prepare the steamer/ steaming equipment for cooking the chicken pieces and ensure the water levels are up to the mark. Once chicken is done with marinating stage, place the pieces on the steamer and also add in a few small peeled shallots, some celery pieces, some sweet potatoes etc.

4. Check on the chicken after around 4-5 mins, turn the sides and ensure even cooking, using a brush the marinated can be applied on the chicken at regular intervals while cooking in order to prevent drying up of the chicken during cooking.

5. In a saucepan take in the rest of the marinated liquid and add a little cornflour and water solution and thicken up the liquid content a little and the same can be served with the chicken which has been steamed. Arrange the chicken pieces with assorted vegetables and drizzle the marination sauce over and serve hot with bread rolls, butter, a glass of white wine.

Recipe- 3] STEAMED GINGER LIME PRAWNS

Ingredients:

Prawns – large/ medium size- 750 gms, cleaned- tail on.

For the marination:

Oil / olive oil

Salt and pepper to taste

Orange segments- ½ cup

Lemon grass- 3-4 pieces

Kaffir lime leaves- 3-4 no

Slit thai red chilies-2-3 no

Slit green chilies-2-3 no

Lime juice- 2-3 tsp

Ginger juliennes- 2- 3 tsp

White wine-2-3 tbsp. optional

Mustard paste-1 tsp

Coriander leaves- 2-3 tbsp. roughly cut

Sweet lime slices- 3-4 no

To serve with:

Lemon garlic butter sauce, dill mayo sauce, butter garlic pepper sauce etc.

Method:

1. Prepare the prawns to start with, clean, de-vein them and rinse them well under running water, soak them in salt, vinegar water for 3-4 mins, refresh.

2. In a mixing bowl, prepare the marination and mix it well, add in the prawns and mix them well. allow them to steep in the marination for 20-30 mins in the fridge.

3. Prepare the steamer and adjust the water levels etc in it and pre-heat to the steaming point. Place a bed of banana leaf or butter paper at the base and then arrange the prawns in the steamer and lightly brush with the marination as well.

4. Cover and close the steamer and allow the prawns to steam and cook within for around 4-6 mins, apply a little marination using a brush in between during the cooking process as well to maintain the juicy texture of the prawns.

5. Once well done and cooked, turn off the steamer and remove the ready to eat prawns into a serving plate/platter and line up the choice of sauces to go alongside and enjoy the ginger lime prawns.

Recipe- 4] STEAMED HONEY CHILI LIME FISH

Ingredients:

Fish fillets- with center bone/ boneless chunky fish- 500- 750 gms

For the marination:

Oil/ olive oil- 2-3 tsp

Lime juice- 2-3 tsp

Lemon zest – 1 tsp

Lemon grass- 5- 8 pieces

Lemon leaves- 4-5 no

Fresh basil leaves- 4-5 no

Slit red chilies- 3-4 no

Slit green chilies- 3-4 no

Salt and pepper to taste

Thai red curry paste-2-3 tsp

Honey- 2-3 tsp

Soy sauce- 2-3 tsp

Chili vinegar- 2-3 tsp

White wine- 2-3 tbsp. optional

Fresh herbs- parsley/ dill/ coriander- few sprigs

Assorted veggies/ greens to go alongside with the steamed fish.

Choice of greens- spinach/ asparagus/ snow peas/ green zucchini etc

Method:

1. Start up with the pre-preparation for the fish. Clean, wash and prepare the cuts.

2. In a mixing bowl, combine together the marination contents and mix them well, now add in the fish pieces, mix well and keep refrigerated for 20 mins.

3. In the meantime, prepare the steamer and ensure the water levels are followed and met up with, pre- heat the steamer for a few mins and then create a bed of banana leaf or butter paper and place the fish fillets/ cuts and brush them with a little more of the marination.

4. Cover and close the steamer and allow the fish to cook up well inside with the steam and within 5-7 mins it should be ready. Check for doneness, turn off the steamer, meanwhile keep the presentation plate ready along with all garnishes and accompaniments and finally dish out the steamed fish.

5. The leftover marination can be heated up in a saucepan, a little coconut milk can be added to it and fresh basil leaves, a little corn flour and water solution to thicken up the sauce and serve it alongside the steamed fish and a bowl of steamed rice.

Recipe- 5] CITRUS LOBSTER STEAMED DELIGHT

Ingredients:

Lobster- 2 pieces, meat removed, shells washed and blanched.

For the marination of the lobster flesh:

Oil / olive oil- 2-3 tbsp.

Salt and pepper to taste

Lime juice- 2-3 tbsp.

Cumin seeds- 1 tsp, roasted and crushed.

Garlic- 1 tsp chopped

Ginger-1 tsp chopped

Red chili flakes- ½ tsp

Mixed herbs-1/2 tsp

Lime slices- 4-5 no

Curry leaves- 10-12 no

Lemon grass- 5-6 pieces

For the sauce to go along with the steamed lobster:

Butter- ¼ cup

Garlic- 1 tsp sliced

Parsley- 2- 3- tbsp. chopped

Shallots- 5-7 no, sliced

Salt and crushed black pepper to taste

Lime juice- 2-3 tbsp.

White wine-2-3 tbsp. optional

Cherry tomatoes- 6- 8 no

Method:

1. Prepare the lobster to start with and pre-prep the lobster flesh and the shells, keep aside.

2. In a mixing bowl, combine the contents of the marination and mix it well. add in the lobster pieces and gently mix them, place in the refrigerator for 30 mins for resting.

3. Meantime, we can get ready with the steamer/ steaming equipment and adjust the water levels as needed within. Line up a little banana leaf/ butter paper and then place the marinated pieces on top and cover.

4. Start the steaming process and allow the lobster to cook well on all sides, turn it over occasionally and brush with a little marination too along the way, it will take around 8- 10 mins to get this done and finally once ready, turn off the steamer and prepare the sauce to go along side in a pan and continue with the plating of the lobster recipe, serve it hot.

Recipe- 6] STEAMED STUFFED CHICKEN BREASTS

Ingredients:

Chicken breasts- 500- 750gms, 3 – 5 pieces.

For the marination on the chicken breasts:

Oil- ¼ cup

Salt and pepper to taste

Lime juice- 2 tsp

Mustard paste-1 tsp

White wine- 2-3 tsp opt

All spice powder-1/2 tsp

Fresh herbs- 2 varieties- 2-3 tbsp.

Honey- 2-3 tsp

Chili flakes- ½ tsp

Mixed herbs- ½ tsp

Capsico sauce- 1 tsp

Red chili sauce- 2 tsp

Brown sugar- 2-3 tsp

For the stuffing of the chicken breasts:

Boiled mashed potatoes- 2 -3 cups

Oil-2 tbsp.

Garlic- 2 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1 tsp chopped

Salt and pepper to taste

Red chili flakes-1/2 tsp

Mixed herbs- ½ tsp

Garam masala powder-1/2 tsp

Grated cheese-1/2 cup

Olives- 2 tbsp. sliced black

Olives- 2 tbsp. sliced green

Parsley/ coriander leaves- 2 tbsp. chopped

Green peas -1 cup boiled

For the sauce to go along with the chicken:

Mayonnaise -1 cup

Olive oil-2 tsp

Curry leaves- 10-12 no

Slit red chilies- 2-3 no

Shallots- 2-3 tbsp. sliced

Coriander leaves- 2 tbsp. chopped

Lime juice-2 tsp

Cream cheese- 2-3 tsp

Capsico- ½ tsp

Peanut butter-2 tsp

Assorted seeds- 2 tsp, pumpkin, sunflower, flax seeds

Method:

1. To start with the recipe, work on the chicken breast pieces, remove the bone inside and retain the skin ideally to maintain the moisture content.

2. We can now proceed since we have slit the chicken breasts open and the idea is to marinate them inside out and then place a little stuffing in between each opened up breast and then close, seal and place it for steaming and getting it cooked.

3. To proceed with the recipe, heat oil in a pan add in the ingredients for the stuffing and cook them all well for 3-4 mins, turn off the flame add in cream cheese and mix, cool the stuffing, place a little in between each chicken breast piece and close, seal the chicken breasts and allow to chill for 20 mins in the freezer.

4. Prepare the sauce to go alongside with the chicken, in a mixing bowl combine together all the contents of the sauce starting from mayonnaise and mix well, it is a cold sauce which is going along so no cooking here as such, mix well, chill for 20 mins.

5. Now prepare the steamer for the cooking of the chicken breasts which have been stuffed and chilled by now, place the pieces on a bed of banana leaf/ butter paper, close it well and cover the steamer, allow the chicken to cook in the steam for 20-25 mins, check on the water level along the way.

6. Once the chicken is well cooked, turn off the steamer, arrange the chicken pieces on a serving plate accompanied by some chilled sauce/dip and serve the chicken. Ideally slice the breasts 1 x 2 or 1 x 3, so that the inside filling is a little visible as well, serve.

April 18, 2022

Ingredient Ideology | ASSAMESE CULINARY DELIGHTS By: Dr. Kaviraj Khialani- Celebrity Master Chef.

April 18, 2022/ Ritika Dsouza

ASSAMESE CULINARY DELIGHTS

The name Assam is derived from the word asama, meaning “peerless” in the now extinct Ahom language. The neighbouring states of Arunachal Pradesh, Nagaland, Mizoram, and Meghalaya were once part of Assam. The capital, formerly Shillong (now the capital of Meghalaya), was shifted to Dispur, a suburb of Guwahati, in 1972. Assamese cuisine is the regional food of Assam. It is a style of cooking that is a confluence of cooking habits of the hills that favour fermentation and drying as forms of preservation and those from the plains that provide fresh vegetables and an abundance of fish and meat.

Both are centred on the main ingredient being rice. Rice is the staple diet and the common people of Assam eat it every day. Along with rice, fish curry is very common. Other dishes include those made of lentils, vegetables, meat and some sweet dishes. The people of Assam prefer to eat non - spicy foods.

Assamese are mostly non-vegetarian, and their staple diet is rice. Fish, chicken, duck and pigeon and pork are widely eaten and quite popular. Fish curry is another favourite which is prepared as a sour dish called Machor tenga. Assamese cuisine is known to be very light and rightly deserves the tag 'comfort food' for various reasons. It's also very healthy and not bland in taste. Healthy Veg/Non-veg Assamese Food: Assam is blessed with the mighty Brahmaputra which means the soil is rich with nutrients. Lifestyle. Although in general Brahmins observe all the customary rituals, they appear usually less rigid in some of their traditional lifestyle choices, such as they may eat meat, fish, unlike their counterparts in North India. With the 'Tropical Monsoon Rainforest Climate', Assam is a temperate region and experiences heavy rainfall and humidity.

Like Southern Indian cuisine, Assamese cuisine is mostly rice-based and incorporates fresh vegetables and meat. But the dishes in Assam also include things rarely seen in other parts of the country, including river fish, duck, and pigeon. Pitha is one of the most popular street side dishes found in Assam. It is made of rice flour and can be made in a sweet as well as savoury preparation. It uses a batter of rice and is filled with a filling of either cabbage, radish, jaggery, coconut. Major Fruit crops of the state – Banana, Pine apple, papaya, Assam lemon, Orange, Guava, Litchi, Jack fruit and Mango.

Some more beneficial information about foods from Assam :

This cuisine is characterized by very little use of spices, little cooking over fire and strong flavours due mainly to the use of endemic exotic fruits and vegetables that are either fresh, dried or fermented. Fish is widely used, and birds like duck, pigeon, squab, etc. are very popular, which are often paired with a main vegetable or ingredient. Preparations are rarely elaborate. (The practice of bhuna, the gentle frying of spices before the addition of the main ingredients so common in Indian cooking, is absent in the cuisine of Assam) The preferred oil for cooking is the pungent mustard

A traditional meal in Assam begins with a khaar, a class of dishes named after the main ingredient. Another very common dish is tenga, a sour dish. Traditionally, both khar and tenga are not eaten together in the same meal. The food is usually served in bell metal utensils made by an indigenous community called Mariya. The belief is that when food and water is served in such utensils it’s good for health and boost up immunity. Tamul (betel nut, generally raw) and paan generally concludes the meal.

Though still obscure, this cuisine has seen wider notice in recent times. The discovery of this cuisine in the popular media continues, with the presenters yet to settle on the language and the specific distinctiveness to describe it. Besides rice, the next most important ingredient is fish, harvested from the many rivers, ponds and lakes in the region. The extremely wet climate and the large numbers of water bodies has ensured that large varieties of fresh water fish are available in abundance in the valley. It is a staple item in the Assamese palate. There is no traditional ethnic community in Assam that does not eat fish. Most traditional rural households have their own ponds for pisciculture. The most common way of eating fish in traditional Assamese homes is by preparing a stew with herbs, vegetables, and greens as per preference and availability. Fish is also prepared by roasting or char-grilling. A favourite is a small fish roasted in banana leaves. Hukoti is a special fish dish prepared from dried small fish like (puthi maas) pounded with arum stem and dried and stored in bamboo tubes. Variations of this exist among the ethnic communities of northeast India in general and Assam in particular.

Assamese also consume meat, The Assamese meat and fish dishes are characterized by a low amount of spices and oil, higher quantity of ginger, noroxinghow paat (curry leaves), Khorisa (fermented bamboo shoot) and lemon juice, and differ completely in taste from the dishes of neighbouring Bengal and are quite similar to the cuisines of nearby South-East Asian and East Asian countries. Chicken, Venison, Squab, Mutton, Duck and Pork is very popular among the indigenous ethnic Assamese communities.

The basic cooking methods include cooking, shallow and deep frying. Onla, of the Bodos, is made with ground rice and special herbs and constitutes a complete meal in itself. Other meats include squab, duck, chicken, goat meat, venison, and turtle although venison and turtle meat are legally prohibited. The combination of duck/white gourd and squab/papaya or banana flower is very popular. Meat is generally stewed using limited spices as well as a choice of herbs and vegetables. Most communities of Assam are entomophagous. Various indigenous ethnic groups of certain areas partake of the silkworm, water bugs, grasshoppers, and other insects. Insects are fried or cooked or roasted in leaves and then prepared according to the timing of the meal. The red ant egg is considered a delicacy during the Rongali Bihu festival.

Spices are also a very important part of Assamese cooking, Among spices there are ginger, garlic, onion, cumin seed, black cumin, black pepper, chilli, turmeric, corianderseed, cinnamon, cardamom, clove, fenugreek seed, white mustard seed, aniseed, Malabar leaf etc. An Assamese meal is incomplete without green chilies, many varieties of which are available in the region. Pura refers to various forms of grilled and roasted food. Vegetables, meat and fish are often served in this form. Aalu benzene pura Pitika, pura maas Pitika (mashed grilled fish), pura mankho etc. are a few of the popular dishes.

Cooking with fish is popular, the Noroxinghow masor jul is another authentic dish from Assam. The fishes are cooked in a light gravy of curry leaves which is a common aromatic herb used in southern and some northern parts of India. The curry leaves are also known as noroxinghow paat in Assamese. The fish preparations in Assam emphasize on retaining the natural flavours of the fish, and hence, few spices are used. The khar is a signature class of preparations made with a key ingredient, also called khar.

The traditional ingredient is made by filtering water through the ashes of the sun-dried skin of a few varieties of banana, which is then called kola khar (The name derived from the local term for banana, "khol" or "kola.") A traditional meal invariably begins with a khar dish, which can be prepared with raw papaya, mustard leaves, vegetables, pulses, fish or any other main ingredient.

Assam is famous for the bhut jolokia or ghost pepper, which was recognized as the hottest chili in the world. Panch-furan (mixture of 5 spices) is used for adding flavour to Dals, which was not earlier eaten by indigenous people of Assam but now slowly due to external influences Dal is also eaten with their own traditional style of cooking it. Pickles are made of mango, indian gooseberry, hog plum, Indian olive, Tamarind, star fruit, mangos teen, radish, carrot, elephant apple, Indian jujube, chili, lime, garlic, etc. Pani tenga and kharoli are signature Assamese pickles made from ground mustard seeds.

Cooking with greens- The environs of Assam are rich in vegetation, and green leafy vegetables, called Xaak, are an important part of the cuisine. Some of them are grown while others like the dhakai (fern) grows wild. There is a bewildering variety that is eaten and according to custom, one has to have 101 different Xaak (greens) during Rongali Bihu. Herbs, greens, and vegetables are commonly eaten by simply cooking in water and salt, lightly frying, as a thick soup or by adding to varieties of lentils. They are also prepared in combination with fish, meat and eggs.

Besides various other dishes, Jolpan (snacks) in Assamese is what is breakfast although it is not always served as breakfast in Assamese cuisine. They are eaten as light meals between main meals and widely served during Bihu, weddings, Assamese shraadhs or any other kind of special occasions and gatherings. Some types of jolpan are Bora saul (varieties of sticky rice) eaten in combination with hot milk, curd, jaggery, yogurt or seasonal ripe fruits. These are probably some of the earliest forms of "cereals". Assamese people have been eating them mainly as breakfast for many centuries.

Pitha (rice cake) is a special class of rice preparation generally made only on occasions like Bihu in Assam. Made usually with soaked and ground rice, they could be fried in oil, roasted over a slow fire or baked and rolled over a hot plate tea of course is an indispensable part of Assamese cuisine. It is served in form of Black tea, Milk tea, Herbal Tea, Spiced tea, Green Tea, Lemon tea (adding lemon juice to black tea), etc. Most of the Assamese people like to drink laal saah (red tea). Liquor is an integral part of linguistically and culturally diverse communities in Assamese society. Rice is a primary ingredient for the many rice beers.

Here are a few easy to make Assamese Recipes for our readers to try:

Recipe-1] BAANHGAJOR LAGOT KUKURA

[CHICKEN WITH BAMBOO SHOOTS]

Ingredients:

Chicken curry cuts- 750 gms with bones/ skin optional

For the marination:

Oil- 2-3 tbsp./ mustard oil- 2-3 tbsp.

Salt to taste

Turmeric powder-1/2 tsp

Ginger paste- 2 tsp

For the curry:

Bamboo shoots- 1 cup, cut into 2 inch pieces

Oil/ mustard oil- 3-4 tbsp.

Green chilies- 4-5 no slit

Cumin powder-1 tsp

Coriander powder-2 tsp

Onion- 2 small, sliced

Garlic paste-1 tsp

Salt to taste

Red chili powder-2 tsp

Water as needed for cooking

Assortment of flavours as an option:

Tomatoes- 2 medium sized, chopped

Or tamarind pulp-1/4 cup with ½ tsp sugar

Coriander leaves- 2-3 tbsp. chopped

Steamed white rice/ boiled rice.

As an option- add potato cubes with chicken.

Method:

1. Prepare all the ingredients for the chicken and bamboo shoot recipe.

2. Clean, wash and prepare the chicken pieces and apply the marination on the chicken pieces and rub it well all over and keep it covered in a cool place/ refrigerate it for 20-30 mins.

3. Once the chicken is well marinated, heat some mustard oil in a pan to nice smoky point, add in the onions, chilies and ginger-garlic paste and saute it all for a few minutes. Add little water as needed to prevent burning.

4. Once the onions are lightly browned, add in the chicken pieces into the pan and saute well add in all the remaining spices and salt to taste and bhunao for a couple of minutes, add some water and allow to simmer and cook, if using tomatoes then we can add them at this stage and saute, add water, simmer and cook.

5. Add in the tinned/ canned bamboo shoot pieces into the chicken and simmer for 4-5 mins, add in coriander leaves and adjust the salt and texture of the gravy as needed to enjoy it with rice, serve hot.

Recipe-2] MASOOR TENGA- TANGY FISH CURRY

[assamese style fish curry]

Ingredients:

Fish of your choice/Rohu fish/ Cartla fish/ surmai etc- 750 gms, sliced

For the marination:

Mustard oil- 3-4 tbsp.

Salt to taste

Turmeric powder-1/2 tsp

Red chili powder-1 tsp

Lime juice-2-3 tbsp.

Ginger-garlic paste-1 tsp

For the curry:

Mustard oil- 2-3 tbsp.

Ginger-1 tsp paste

Garlic-1 tsp paste

Onions- 1 small chopped

Salt to taste

Turmeric powder-1/4 tsp

Red chili powder-1/2 tsp

Coriander powder-1 tsp

Cumin powder-1/2 tsp

Water as needed

Tomatoes- 1 cup chopped/puree

Coriander leaves- 2 tbsp. chopped

Ridge gourd- 1 cup chopped

Green chilies- 2-3 slit

Tamarind pulp- 2-3 tsp

Lime juice-2-3 tsp

Fenugreek seeds/ methi seeds-1/2 tsp

Method:

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

2.Clean, wash and prepare the fish pieces for the marination, apply it well on the fish and keep it refrigerated for 20 mins.

3. To start cooking, heat oil in a pan, add in the marinated fish pieces and shallow fry them for a couple of mins and remove, keep aside.

4. In the same pan, add in the fenugreek seeds, onions, ginger- garlic- chilies, saute well, add in the ridge gourd and saute, add in salt and all other spices and tomatoes, cook the masala well for 8-10 mins, add a little water.

5. Once the gravy is simmering, add in the shallow fried fish pieces, and allow them to steep in the curry for 4-5 mins, check for salt and adjust, add in tamarind pulp/ lime juice, fresh coriander leaves and serve hot with steamed rice/ white rice.

Recipe- 3] XAAK ARU BHAJI

[ greens with assorted vegetables]

Ingredients:

Greens/ ferns/ Xaak- 300 gms

Mustard oil- 3-4 tbsp.

Onion- 1 med sized sliced

Potato- 2 med sized chopped

Garlic- 6-8 cloves, chopped

Salt to taste

Turmeric powder- ½ tsp

Cumin seeds-1 tsp

Pachphuran mix- 1 and a half tsp

Ginger- 1 tsp chopped

Green chilies- 3-4 slit

Lime juice-2 tsp

Dry red chilies-1-2 no may be used

Options for veg- Bottlegourd/ sweet potato/ yam can be used.

Method:

1. Prepare all the ingredients for the easy to make greens with local vegetables.

2. Clean, wash and soak the Xaak/ greens/ ferns in water for 10-12 mins, refresh them, roughly cut them into 1-2 inch pieces.

3. Heat up a kadai, add in the mustard oil and smoke it up, turn off the flame, add in the cumin, Pachphuran mix, onions, green chilies and saute for a few seconds.

4. Add in little water, turn on the flame, add in the ginger, garlic and saute it for a few seconds, add in the onions and potatoes and mix.

5. Now add in some salt, powdered spices as per taste and little water and allow veggies to cook for a few mins, add in the greens, mix well and continue cooking on a low flame for 12-15 mins.

6. Check for salt in the Xaak and adjust it accordingly, this is a side dish and should be moist and not very watery, add a little lime juice towards the end and mix, serve it hot with rotis etc.

Recipe-4] OU TENGA [ ELEPHANT APPLE PICKLE/ CHUTNEY]

Ingredients:

elephant apple- 2-3 no, cut/slice

jaggery- ¾ cup, grated

sugar- ½ cup

cumin seeds- 1 tsp

red chilli powder-1 tsp

bay leaf- 1-2 no

dry red chilies- 2-3 small, slit

cups of water-1 and a half cup

vegetable oil- 1-2 tbsp.

broken cashews- 2-3 tsp

raisins- 2 tsp

walnuts- 50 gms

salt-1/2 tsp

Method:

1. Remove the petals of elephant apple. Clean the edible soft petals under running water.

2. In a pressure cooker take the elephant apple pieces. Add 2 cups of water. Close the lid. In high heat cook for 3-4 whistles.

3. Remove from heat. Let the cooker open itself.

4.In a pan, heat oil. Add dry chillies, bay leaf and cumin seeds. When crackling, pour everything from the cooker.

5. Add sugar and jaggery. Cook until sugar and jaggery melts. Add red chilli powder, Add raisins, cashew nuts and dates. (optional)

6.Stir consistently until great amount of water gradually evaporates and until the chutney thickens, Remove from heat. Let it cool.

7. Elephant apple chutney is ready to serve. You can store it in glass container in your refrigerator and use it for 3-4 days. It is best enjoyed with meals as it adds a nice tartness to the meal too.

Recipe-5] ALOO PITIKA [MASHED POTATO IN MUSTARD OIL]

Ingredients:

Potatoes- 3-4 medium sized, peeled and cut 1 x 2

Mustard oil- 2-3 tbsp.

Sliced onion- 1 medium sized

Salt to taste

Green chilies- 3-4 chopped

Coriander leaves- 2-3 tbsp. chopped

Method:

1. Set the potatoes to boil. I used a pressure cooker and cooked till 3 whistles so the potatoes became soft and fully cooked. The timings above are based on the same.

2. Meanwhile prepare the other ingredients, slice/chop the chilies, onions small pieces or fine chopped, and also finely chop the coriander leaves.

3.When the cooker is ready to open, peel the potatoes and then mash them as you would for chokha. Check that there are no chunks of un-mashed potato.

4. Add in the salt, chilli, chopped onions and mustard oil. Mix it all well. Either mix in the coriander leaves or use them as garnish. Serve with rice and dhal or with roti, this one goes well with almost anything on the plate.

5. At times, I do the same recipe by giving it a tempering of Pachphuran- mix of five spices or even some cumin and mustard seeds with green chilies go well as a tadka to the mashed aloo.

Recipe-6] ASSAMESE PITHA [ HOME-MADE SWEET]

Ingredients:

Rice flour- 2 cups

Maida- 2-3 tsp

Salt- ¼ tsp

Baking powder-1/2 tsp

Fennel seeds/ saunf- 1 tsp

Jaggery- ¾ cup, melted

Water as needed

Oil to deep fry the Pitha

Assorted chopped nuts to garnish- as needed

Method:

1. Prepare all the ingredients as listed above for the home-made fried sweet dish.

2. We can modify the recipe a little as per taste for instance if we wish to use a little green cardamom powder/ crushed black pepper in combination with fennel seeds it can also be done.

3.Using water at room temperature, prepare a nice thick batter like mixture, add water little at a time not to make it very watery.

4.Heat up oil/ ghee in a kadai or frying pan and once it is well heated we can start the frying process, drop in portions of the prepared batter like thick mixture into the medium hot oil and fry the Pitha well on all sides, it will take a couple of minutes to get cooked.

5.Once a nice golden brown color has been achieved after frying the Pitha we can remove them from the oil, drain excess oil on a kitchen paper/towel or tissue, dust them with a little powdered sugar, cinnamon powder/ castor sugar and green cardamom powder etc and serve with a cuppa chai!

April 11, 2022

Ingredient Ideology | THE TURMERIC TRIVIA By: Dr. Kaviraj Khialani- Celebrity Master Chef.

April 11, 2022/ Ritika Dsouza

THE TURMERIC TRIVIA

Turmeric, also known as the golden herb of India, is a plant in the ginger family, is native to Southeast Asia and is grown commercially in that region, primarily in India. Its rhizome (underground stem) is used as a culinary spice and traditional medicine. Historically, turmeric was used in Ayurveda and other traditional Indian medical systems, as well as Eastern Asian medical systems such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others. Turmeric is a common spice and a major ingredient in curry powder. Curcumin is a major component of turmeric, and the activities of turmeric are commonly attributed to curcuminoids (curcumin and closely related substances). Curcumin gives turmeric its yellow color.

Turmeric dietary supplements are made from the dried rhizome and typically contain a mixture of curcuminoids. Turmeric is also made into a paste for skin conditions. Turmeric is a yellow spice and medicinal herb that originated in India. The orange pulp inside the stem contains the potent plant compound curcumin.

Turmeric and curcumin have a variety of interesting biological activities, but they’re challenging to study because curcumin is unstable (it easily changes into other substances) and has low bioavailability (not much of it reaches the bloodstream) when it’s taken orally. In addition, curcumin products may differ in composition or contain more substances than expected, which makes the results of research on these products difficult to understand and compare. Because the actions of turmeric and its components in people are complex and not well understood, no clear conclusions have been reached about whether these substances have benefits for health conditions. Turmeric and conventionally formulated curcumin products are probably safe when taken orally or applied to the skin in the recommended amounts. Efforts have been made to develop curcumin products with increased bioavailability, and many modified products are already on the market. Improving bioavailability might lead to increases in harmful effects as well as desirable ones. Turmeric may be unsafe for use during pregnancy in amounts greater than those commonly found in food. Little is known about whether it’s safe to use turmeric in amounts greater than those commonly found in food while breastfeeding.

Turmeric is used in Ayurveda to balance vata, pitta, and kapha, though, in excess, it can aggravate pitta and vata. It has many beneficial effects for rasa and rakta dhatus (the blood and plasma of the circulatory system). It also kindles Agni (digestive fire), helping reduce Kapha and ama (toxins). In Ayurvedic practices, turmeric is thought to have many medicinal properties including strengthening the overall energy of the body, relieving gas, dispelling worms, improving digestion, regulating menstruation, dissolving gallstones, and relieving arthritis. Turmeric is used in Ayurveda to balance all three Doshas—vata, pitta, and kapha. If taken in excess however, it can aggravate pitta and vata. From an Ayurvedic point of view, turmeric has the following properties: warming, pungent, light, dry and digestive. Turmeric is Tridoshic, meaning it serves to balance all three Doshas. Despite being warming, this magic spice is great for balancing fiery Pitta just be careful not to overdo it. Adding ¼ teaspoon three times as day with your meals is a wonderful way to include turmeric in your daily diet. As tea, enjoy 2-3 cups throughout the day in combination with other supportive herbs such as ginger, triphala, green tea, or lemon. Turmeric Active - The essential turmeric blend for the active lifestyle. The recommended turmeric dosage is between 150-250 mg of curcumin and 1000-1500 mg of turmeric root powder per day. This is a safe amount of turmeric to take daily and should be enough to yield significant health benefits to those who remain consistent with turmeric supplements.

Turmeric has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease. Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body. Turmeric has antioxidant properties and one study shows that it may protect your body from free radicals by neutralizing them. Another study suggests that turmeric's antioxidant effects may also stimulate the activity of other antioxidants. So, by eating turmeric with good fats, like avocado, olive oil or coconut oil, you're more likely to absorb more of it into your bloodstream. This is also why turmeric is commonly mixed with warm milk—any kind of milk including coconut, cow, or almond. However, People who should not take turmeric include those with gallbladder problems, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), infertility, iron deficiency, liver disease, hormone-sensitive conditions and arrhythmia. Pregnant women and those who are going to undergo surgery should not use turmeric.

Let us now look at a few easy to make healthy and nutritious recipes using Turmeric.

Recipe-1] HERBED TURMERIC HUMMUS

Ingredients:

Boiled chickpeas- 1 and a half cup

Turmeric – fresh or powdered as desired ¾ tsp

Garlic-1 tsp chopped

Olive oil/ refined oil- ¼ cup

Chilled water-2-3 tbsp.

Tahini paste- 2-3 tsp

Lime juice- 2-3 tsp

Pinenuts/ cashews/ roasted peanuts- 3-4 tbsp.

Cream cheese- 2 tsp

For additional flavouring and garnish:

Chili flakes- ½ tsp

Mixed herbs-1/2 tsp dried or fresh ones

Micro-greens for garnish

Black olives- 2-3 no

Green olives- 2-3 no

Stuffed olives- 2-3 no

Paprika powder-1/2 tsp

Parsley-2-3 sprigs

To serve with: veg sticks/ pitta bread/ lavash/ cheese straws

Method:

1. To start with, ensure the chickpeas are soaked for 5-6 hours and then boiled, well cooked and cooled down. They would now be ready to go to the next step of being further processed into the hummus dip.

2. Using a food processor, combine together the boiled chickpeas and all other ingredients as mentioned and using a little chilled water and oil, tahini paste we need to process it further into a smooth paste.

3. Once the desired coating yet smooth texture of the hummus is achieved we can remove it into a bowl check for seasonings, adjust the salt and lime, the flavours can be enhanced as well as options given above.

4. Portion out the turmeric hummus into the serving dip bowl, garnish it appropriately and allow it to be chilled for 20-25 mins. in the meantime, we can prepare the cuts of veggies, pita bread, lavash, cheese straws etc which will be served with the dip, assemble and serve cold.

Recipe-2] TURMERIC CHICK- N-PEA MELANGE

Ingredients:

For the chicken:

Boneless chicken cubes- 250 gms

To marinate:

Oil-2 tbsp.

Garlic paste-1 tsp

Fresh turmeric-1 tsp paste

Salt and crushed black pepper to taste

Mustard paste-1/2 tsp

Lime juice-1 tbsp.

Lemon leaves- 2-3 no

Lemon grass- 2-3 pieces

Ginger-1 tsp juliennes

For the melange cooking:

Oil-2 tsp

Butter-1 tsp

Slit green chilies- 2-3 no

Slit red chilies-1-2 no

Sliced onion-1 small

Garlic- ginger paste-1 tsp mix

Salt to taste

Thai yellow curry paste-2-3 tsp

Coconut milk- 1 cup thick

Water- ½ cup

Boiled chickpeas-1/2 cup

Diced fresh pineapple- ½ cup

Fresh basil leaves-8-10 no

Roasted crushed peanuts-2-3 tsp

To serve with:

Steamed rice, brown rice, coconut rice, pea pulao, birishta rice

Method:

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

2. Start with the marination of the chicken pieces and apply the turmeric and other ingredients over and keep aside for 10-15 mins.

3. Start with the cooking for the same, heat oil and butter add in the flavourings, ginger, garlic, onions, saute for a few minutes. Add in the yellow curry paste, little water, salt and sugar a little as well to balance the spices.

4. Add in the chicken pieces and saute them for a couple of minutes, add in some water to cook the chicken also add boiled chickpeas and simmer for 2-3 mins, add in coconut milk and continue simmering for 4-5 mins.

5. Now check for texture and adjust it accordingly, and the dish would be cooked by now, garnish it appropriately and serve it hot with steamed rice, variety of rice can go along with this dish. Garnishes can also be colorful and crunchy as well.

Recipe- 3] STIR FRIED CABBAGE WITH TURMERIC

Ingredients:

Oil-2 tsp

Ghee-1 tsp

Hing-1/2 tsp

Mustard seeds-1/2 tsp

Cumin seeds-1/2 tsp

Curry leaves- 10-12 no

Slit green chilies-2-3 no

Slit red chilies-2-3 no

Chana dal- 1 tsp

Ginger juliennes- 1 tsp

Onion-1 small sliced

Salt to taste

Turmeric powder-1/2 tsp

White cabbage- 200 gms, shredded

Freshly grated coconut-1/4 cup

Fresh coriander leaves- 2-3 tbsp.

Aamchur powder-1/2 tsp

Method:

1. Prepare all the ingredients for the cabbage and turmeric recipe and keep it all ready before starting.

2. Shred the cabbage, heat oil and ghee in a pan add in the ingredients for the tempering one by one and allow them to start spluttering and crackling for a few seconds.

3. Add in the chana dal as well, a little water to prevent the spices from burning, add in the onions, saute them to a light pink color. Add in salt, turmeric and shredded cabbage.

4. In some variations, I also use green peas, capsicums, french beans, carrots etc as well with cabbage while making it the same way.

5. Cover and simmer, allow the cabbage to cook in steam with all the spices and turmeric for around 5-6 mins. open and stir, add in the freshly grated coconut, at times I also add boiled ground nuts into the same recipe for a crunch. Finally garnish the recipe with fresh coriander, a fried red chili and enjoy it as a side dish with a gravy preparation or dal, rice.

Recipe- 4] WOK TOSSED NUTTY TURMERIC RICE

Ingredients:

Basmati rice- 1 and a half cup boiled

Oil-2 tsp

Ghee-2 tsp

Cumin seeds-1/2 tsp

Hing-1/2 tsp

Ginger-1 tsp chopped

Garlic-1 tsp sliced

Onion-1 small chopped

Curry leaves- 5-6 no

Slit green chilies- 2-3 no

Slit red chilies- 2-3 no

Thai yellow curry paste-2-3 tsp

Lemon grass- 3-4 pieces

Salt to taste

Turmeric powder-1/2 tsp

Coconut milk-1 cup thick

Roasted crushed peanuts-2-3 tbsp.

Salt and pepper to taste

Assorted veggies: boiled corn, zucchini cubes, carrot cubes, french beans, broccoli, mushrooms, red capsicum etc

Water-1/2 cup

Fresh coriander leaves- 2 tbsp. chopped

Lime juice-1 tsp add and serve

Fried/ toasted cashewnuts- 2-3 tbsp.

Fried/ toasted assorted nuts- 1-2 tsp

Raisins-2 tsp

Fresh coconut shavings/ tender coconut for garnish.

Method:

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

2. The rice needs to be almost cooked and to be cooked by draining method.

3. Using a wok or an open pan, we need to saute the rice recipe, starting with some oil and ghee, add in the ingredients for the tempering one by one from hing to chilies, to seeds, ginger-garlic, onions and saute them well.

4. Now we can add in the assorted blanched or pre-cooked veggies, the yellow curry paste, some water, lemon grass, basil leaves, salt to taste and mix well. cook for 2-3 mins.

5. continue by adding in coconut milk, add in the rice and cook it all together for 3-4 mins on a medium flame, stir occasionally. Finally, we garnish the curried rice with nuts, fried curry leaves, fried red chilies, golden fried onions etc and serve it hot.

Recipe- 5] ASIAN STYLE TURMERIC TOSSED PRAWNS

Ingredients:

Prawns- 500 gms, shelled, deveined, cleaned and washed

For the marination:

Oil-2 tbsp.

Lime juice-2 tbsp.

White vinegar-1 tbsp.

Turmeric powder/fresh turmeric paste-1 tsp

Crushed black pepper- ½ tsp

For the stir fry with the prawns:

Oil- 2 tsp

Butter-1 tsp

Slit green chilies- 3-4 no

Slit red chilies- 3- 4 no

Garlic- 1 tsp sliced

Ginger-1 tsp sliced

Salt to taste

Sugar-1/2 tsp

Shallots/ spring onions- 4-5 cut

Lemon grass- 4-5 pieces

Lime leaves- 3-4 no

Thai red/ yellow curry paste-2-3 tsp

Water-1/2 cup

Red chili sauce-1 tsp

Tamarind pulp-2-3 tsp

Corn flour and water solution- 2-3 tsp to thicken

Sunflower seeds/ pumpkin seeds- 1 tsp

Fresh coriander- 2-3 tbsp.

Method:

1. Clean, wash and prepare the prawns for the recipe.

2. Apply the marination on the prawns and keep aside for 12-15 mins.

3. Once the prawns are well marinated and flavours infused in the prawns, we can saute the prawns in a little oil in a hot pan for few mins and remove them aside.

4. Using the same pan, we continue the sautéing of the ingredients starting with lemongrass, ginger, garlic, onions/shallots, red chilies, green chilies etc, cook them up for a few minutes, now add in the curry paste, add little water.

5. Bring to a boil, add in the sauces, seasonings, and adjust the texture add in the corn flour water solution and get a nice thick texture to the sauce, add in the prawns and cook them on a medium flame for 3-4 mins more.

6. Finally, add in a little sugar and tamarind pulp, a dash of Capsico or red chili sauce/ schezuan sauce and toss the prawns well, add some dices of red/green/yellow capsicums for some color and crunch as well. serve hot.

Recipe-6] SPICED TURMERIC GOLDEN MILK

Ingredients:

For the spice mix:

Green cardamom-1-2 no

Cloves-1-2 no

Cinnamon stick-1/2-inch piece

Peppercorns-2-3

Sugar-2-3 tsp

For the milk mixture:

Milk- 500- 750 ml

Honey-1-2 tsp

Sugar- as required

Additional flavours/ ingredients which may be used:

Cashew powder-1 tsp

Almond powder-1 tsp

Nutmeg powder-1 pinch

Dried rose petals- 2-3 tsp

Ginger powder-1 pinch

Saffron- 2-3 strands

Palm sugar-1-2 tsp

Jaggery-2-3 tsp grated

The above are optional ingredients

Method:

1. Prepare all the ingredients for the golden turmeric milk.

2. To prepare the spice mix, dry roast the spices on a tava for 2-3 mins, cool and mix with sugar and grind to a powder, store in an airtight box.

3. To start with the recipe, place the milk in a heavy bottomed pan and bring to a boil, simmer and reduce a little, add in the spice mix and cook for 2-3 mins, simmer the milk and add in the sweetener of your choice and continue to cook the golden milk for 2-3 mins more.

4. If adding in the dry fruits/ powdered version or chopped etc can be done at this stage, mix and serve it hot in small cups/ glasses and garnish with a little cinnamon powder on the top and enjoy it as a nice immunity boosting beverage at any hour of the day.

April 04, 2022

Ingredient Ideology | Amusing Amaranth Delicacies By: Dr. Kaviraj Khialani- Celebrity Master Chef.

April 04, 2022/ Ritika Dsouza

Amusing Amaranth Delicacies

Amaranth is a highly nutritious leafy vegetable and grain as well which has been consumed by mankind for centuries all over the world. It is a gluten-free ancient grain that has been compared with rice due to its various qualities and offerings in the culinary world. The green leaf varieties are very popular in India while the Chinese prefer the amaranth with the red leaf varieties. Amaranth is an upright moderately tall, broad, leafed annual plant. It comes in a variety of sizes, shapes and colors as well. the leaves can be roundish or lance-shaped, light, dark green or even with a tinge of red in them.

While the youngish leaves have a milder flavor and a great to be getting tossed in summer salads, the matured leaves are better going into the pan or wok and getting cooked a bit like spinach. Amaranth leaves also called as chaulai in the desi terms are nutritionally similar to beetroot and spinach but with a little edge over them and said to be superior. They also contain three times more amount of calcium and three times more amount of vitamin B3 also called niacin as compared to spinach leaves. Amaranth seeds are also known as ramdana in India in the dried form is used in a number of ways in our kitchens and baked products from seeds, to flour and more.

Let us have a look at a few health benefits of Amaranth:

It is a gluten free ingredient which makes it more versatile in adaptability and also high in calcium content for our body.
It is considered to be a heart healthy food and also easy to be digested by our system.
Amaranth is good for our eyes, hair and also a great source of protein in our diets and recipes.
It is full of anti-oxidants and mineral contents and also plays an important role in maintaining healthy body weight.
It is regarded as a great immunity-boosting ingredient and also reduces signs of aging.
Amaranth reduces the risk of cardiovascular diseases, helps to prevent and control diabetes as well.
Its consumption also helps to eliminate diarrhea, bloating, and cramping in our body.

Here are a few of my favourite ways with amaranth when it comes to cooking some easy and yummy recipes with this superfood ingredient:

Recipe-1] Dal Amaranth

Ingredients:

Toor/ Arhar ki dal- 1 and a half cup

Amaranth leaves – 1 and a half cup

Garlic- 2-3 cloves, chopped

Ginger-1 tsp chopped

Green chilies-2-3 slit

Curry leaves- 8-10 no

Cumin seeds-1/2 tsp

Mustard seeds-1/2 tsp

Hing-1/4 tsp

Onion-1 small chopped

Tomato-1 med chopped

Coriander powder-1 tsp

Oil-1 tsp

Ghee-1 tsp

Salt to taste

Sugar-1/2 tsp

Tamarind pulp-2-3 tsp

Method:

1. Clean, wash and soak the Toor dal for 20 mins.

2. heat oil and ghee add in the ingredients for the tadka one by one and allow them to crackle and splutter and then add in the onions, saute them to a light brown, add in chilies, tomatoes and cook for 1-2 mins.

3. Now add in the drained dal, cleaned and roughly cut amaranth leaves, salt to taste, coriander powder, sugar and 2-3 cups of water.

4. Allow to come to a boil, simmer and cook on a low flame for 20-25 mins, add water as needed. Allow dal to get soft.

5. Now add in the tamarind pulp for a little tart flavor and allow to simmer for another 3—4 mins. the same recipe can be made using a pressure cooker as well and 3-4 whistles can be given to the same.

6. Serve the dal amaranth hot with phulkas, rotis, parathas, salad, and pickle/ raita.

Recipe-2] Amaranth ka Saag

Ingredients:

Amaranth greens-1 large bunch, cleaned

Spinach-1 medium bunch, cleaned

Dill leaves- ½ cup, cleaned

Methi leaves-1 cup, cleaned

Onion-2 med sized chopped

Tomatoes-2 med sized chopped

Green chilies- 3-4 no chopped

Ginger- 2 tsp chopped

Garlic- 2-3 tsp chopped

Cumin seeds-1 tsp

Coriander powder- 1 tsp

Besan-1 and a half tbsp.

Oil- 2 tsp

Ghee-1 tsp

Salt to taste

Water-1/2 cup

For the tempering:

Butter/ ghee-1 tbsp.

Garlic-1 tsp sliced

Red chili powder-1/2 tsp

Hing-1/4 tsp

Method:

1. Clean and thoroughly wash all the greens and keep aside, roughly cut them or tear them.

2. Using a pressure cooker or an open container add in all the greens, green chilies, ginger, garlic, 1 onion, tomatoes, salt and 1 cup water and cook/ pressure cook for a whistle or 5-7 mins.

3. Cool down, puree or using a hand blender grind to a coarse textured paste.

4. In a pan, heat oil and add in the rest of the chopped onion saute until light brown, add the puree of the greens and salt, coriander powder, cook for 2-3 mins.

5. Combine besan into the mixture and saute, and allow to cook on a low flame for 2-3 mins.

6. Now heat up butter/ ghee and prepare the tempering for the saag, once it is already add it into the saag and mix well, and serve hot with makki di roti, parathas, phulkas.

Recipe-3] Amaranth ki Subzi

Ingredients:

Oil- 2 tsp

Ghee- 1 tsp

Cumin seeds-1/2 tsp

Ginger-1 tsp sliced

Garlic-1 tsp chopped

Green chilies-2-3 tsp chopped

Hing-1/4 tsp

Dry red chilies- 2-3 slit

Amaranth leaves- 1 big bunch, cleaned and washed

Methi leaves-1/2 cup, cleaned

Coriander leaves-1 cup, cleaned

Spinach leaves- 1 bunch, cleaned

Tomato -1 cup chopped

Salt to taste

Turmeric powder- ¼ tsp

Coriander powder-1 tsp

Cumin powder-1/2 tsp

Red chili powder-1/2 tsp

Aamchur powder-1/2 tsp

Assorted vegetables- peas/potatoes can also be added

Boiled lentils/ pulses may also be added.

Roasted crushed peanuts-2-3 tbsp.

Fresh coconut-3-4 tbsp. grated

Method:

1. Prepare all the greens, clean, wash and roughly cut them up.

2. Heat oil and ghee in a pan add in the ingredients for the tempering to start with, hing to ginger, garlic, chilies, add in cumin seeds, red chilies and saute for a few seconds.

3. Add in the onions cook them until light brown, add in the tomatoes, salt, and all powdered spices, add in the greens and veggies/lentils, etc as desired, and mix well.

4. Reduce the flame and allow to simmer as the green wilts up and gets cooked in the spices the aromas and flavors get developed. Adding a little water is fine as well in case the mixture gets too dry in the pan.

5.Cook for around 12-15 mins, check for seasonings and adjust accordingly. Finally add in the coconut and peanuts for the crunch effect and taste. Serve the subzi hot garnished with fried red chili/ ginger juliennes and enjoy it with rotis and a bowl of curd or raita/papad.

Recipe-4] AMARANTH ONION FRITTERS

Ingredients:

Amaranth seeds- 1 cup

Water-2 cups

Oil-1 tbsp. + for frying as needed

Garlic- 3-4 cloves chopped

Onion-1 med sized, chopped

Zucchini-1/2 cup finely chopped

Red capsicum-1/2 finely chopped

Aamchur powder-1/2 tsp

Chili powder-1/2 tsp

Coriander powder-1/2 tsp

Salt to taste

Garam masala powder-1/2 tsp

Black pepper powder-1/4 tsp

Lemon juice-1 tsp

Breadcrumbs-1/2 cup for binding/coating

Flour-2-3 tbsp. for binding/coating

Can also add mixed herbs/ chili flakes/ cheese as well.

To serve with:

Dips/ chutneys/ sauces of your choice.

Method:

1. Boil water in a pan, add in the amaranth seeds and stir well. bring to a boil, simmer for 20 mins. once it is done add salt and pepper and keep aside.

2. In a pan add oil saute the garlic and onion for a few seconds, add in the red capsicum and zucchini and stir fry for a few minutes. Now add in the powdered spices as per taste and turn off the flame, keep aside. Any choice of veggies like green peas, carrots, beetroot, sweet potato etc can also be added into the fritter mix for a more nutri-rich option.

3. Add this mixture to the cooked amaranth and also add some lime juice, mix well and apply oil on the hands and divide the mixture into 12-16 portions and shape them into fritters/ Tikki shapes.

4. Heat oil in a pan add oil and shallow fry the fritters to a nice golden brown color on both sides, use a medium flame to cook this. Serve these amaranth fritters with hung curd-mint and garlic dressing, or mayonnaise with chili and coriander.

Recipe- 5] FRUITY AMARANTH PUDDING

Ingredients:

Amaranth seeds-1 cup

Coconut milk- 3 cups

Coconut- grated-1/2 cup

Honey-1/4 cup

Salt-1/4 tsp

Cinnamon stick- 1 piece

Vanilla essence-1/2 tsp

Raisins-2-3 tbsp.

Cashews-2-3 tbsp.

Almond powder-1-2 tsp

Condensed milk-1/4 cup

Brown sugar- 2-3 tsp

Dates- 2-3 chopped

For the options of fresh fruits in the pudding:

Assorted berries- ¼ cup

Fresh kiwi- ½ cup

Banana-1-2 sliced

Mango-1/2 cup cubes

Method:

1. Using a thick bottomed pan, add in the coconut milk and cinnamon stick, simmer for 2-3 mins, add in the amaranth seeds, mix and stir well, cook for 6- 8 mins.

2. Add in the condensed milk, nuts, almond powder and simmer, continue stirring and allow the mixture to cook for 3-4 mins more.

3. Once the mixture starts to thicken up and the amaranth seeds get cooked, check for sweeteners as per taste, add dates and turn off the flame, add in the grated coconut.

4. Allow the pudding mix to come to room temperature, add in the vanilla essence, remove the cinnamon stick. Mix well and chill for 30 mins.

5. Using dessert cups/ dessert bowls, start setting the pudding, layer the pudding with fresh fruits, dry fruits, fruit crush etc can also be used.

6. Allow the dessert to now set and chill in the fridge for around 1-2 hours and serve it cold as a dessert. We can also add praline or crushed dry fruit chikki into the same recipe to add some crunch into the pudding as well. garnish with assorted fresh fruits and relish the sweet.

Recipe-6] AMARANTH PANCAKES

Ingredients:

Eggs-2 no

Amaranth flour- 1 and half cup

Milk-1 and ¼ cup

Melted butter- 3 tbsp.

Sugar-2-3 tsp powdered.

Salt-1/2 tsp

Baking powder-1 and a half tsp

Vanilla essence- ½ tsp

Options for plating the amaranth pancakes:

Melted butter

honey

Peanut butter

Nutella

Fresh cream

Chocolate sauce

Vegan fruit toppings/ sauces

Assorted fresh fruits:

Banana/ strawberries/ kiwi/ chickoo/ berries/ cherries

Assorted dry fruits:

Dates/ walnuts/ apricots/ almonds/ cashews etc.

Method:

1. In a bowl beat up the eggs until light and fluffy. Add in the milk and melted butter, add in vanilla essence.

2. Sieve the dry ingredients together and add this mixture into the egg, milk and butter mixture, mix well and allow to rest for 15-20 mins.

3. Using a non-stick pan for preparing the pancakes, grease the pan first, allow to heat up, spoon in the pancake batter into the pan and allow to set a little on one side for 1-2 mins, carefully turn the pancakes over on the other side and continue cooking on a low flame.

3. Once a golden brown color has been achieved on both sides, remove the amaranth pancakes and get ready for plating them.

4. Using the various options as listed above we can present these pancakes loaded with a number of goodies, colors, tastes and flavours topped, layered and garnished to perfection.

5. Enjoy these amaranth pancakes with a cup of coffee/ tea/milk shakes etc, these are a perfect choice to enjoy for a brunch as well.

Recipe-7] MUSHROOM AMARANTH CUPPA SOUP

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Amaranth leaves- 1 cup

Celery- 2 stalks, chopped

Mushrooms- 1 cup sliced

Green chilies- 1 tsp chopped

Salt to taste

Black pepper powder-1/4 tsp

Water/veg stock- 2-3 cups

Coconut milk-1 cup thick

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Cheese-1-2 tsp grated

Peanut butter-1 -2 tsp

Coriander leaves- 2 tsp chopped

Method:

1. Prepare all the ingredients for the soup as listed.

2. Heat oil and butter in a pan, add in the garlic and onions and saute for a few seconds.

3. Add in the celery and chilies, mushrooms, amaranth leaves and saute for a few seconds. Add in the salt, pepper, herbs, chili flakes.

4. Now add in the veg stock/ water, boil, simmer for 4-5 mins. turn off the flame, cool and puree the soup.

5. Bring it back to a boil, simmer and add in the coconut milk, allow to cook for 2-3 mins, blend in the peanut butter, add in the coriander leaves and cheese and dish out the soup.

6. The soup can be garnished with a number of options from saute sliced mushrooms, golden fried onions, fresh micro-greens, caramelised garlic and fried red chilies etc. the soup can also be made using non-veg ingredients like chicken which can go along with mushrooms as an option.

March 28, 2022

Ingredient Ideology | Mock Meat Mantra By: Dr. Kaviraj Khialani- Celebrity Master Chef

March 28, 2022/ Ritika Dsouza

Mock Meat Mantra to Suit the Palate

A meat alternative or meat substitute is a food product made from vegetarian or vegan ingredients, eaten as a replacement for meat. Meat alternatives typically approximate qualities of specific types of

meat, such as mouthfeel, flavor, appearance, or chemical characteristics. Vegan meat also called faux, fake, mock, meat analogs, or plant proteins are products that mimic certain qualities

of animal-based meat-like textures, flavor, or appearance, for example. They are made from various ingredients such as soy, textured vegetable protein, or wheat gluten, to name a few. Most

mock meats are plant-based products made using soya protein, wheat gluten or vegetable substitutes like jackfruit. The claim is that they are healthier as a result offering more nutritive value, more

fiber, lower fat content, and no animal fat (which means also no

cholesterol).

While some still struggle to be rest assured if mock meat is healthy to eat and indulge into, the answer according to many sources is yes, according to new research funded by the U.S. National Institutes of

Health. It found the imitation meats to be a good source of fiber,

folate, and iron while containing less saturated fat than ground beef.

But the researchers said they also have less protein, zinc and vitamin B12 and lots of salt. And also for the fact that The product that is so formed is similar in texture and consistency to the meat of a live animal.

While the method checks the killing of animals, its meat is not considered vegan. This is different from mock meat, which is made from ingredients that are vegetarian. At the end of the day, some

vegans eat plant-based meats simply because they taste good. Brands like Gardein, Beyond Meat, Tofurky, Morningstar, Sweet Earth, and more are working to make these tasty meats as

accessible, delicious, and flexible as their animal-based counterparts

which are well known in the international markets. On a technical note, people also wish to find out that 5 Chemicals Lurking in Plant-Based Meats Tertiary butyl hydroquinone. TBHQ is a synthetic preservative that prevents discoloration in processed foods, Magnesium carbonate. Remember when some bread was

accused of having a yoga mat chemical, Erythrosine, Propylene glycol

and Ferric orthophosphate. The argument still remains if it can be considered healthier than the real meat? since they can provide essential nutrients and fiber and may be lower in saturated fats than meat. However, they may contain lower levels of some nutrients, such as protein, vitamin B12, or zinc, than a regular meat product.

Talking about mock meat India, it simply refers to Mock meat is made of plant proteins processed to resemble meat in terms of texture, taste and palpability. While India's meatless meat market

was almost non-existent a few years ago despite 71% percent of the population eating non-vegetarian food, it is now slowly growing. To know in short how to mock meat? Spices and so-called aromatics are

also on standby for replicating meaty taste. Opt for smoky choices like paprika, chipotle powder, cumin, or even smoked sea salt. As for fresh ingredients to start a meat-like meal, Redmond recommends

onions, leeks, shallots, garlic, and scallions. A common query by many foodies also include that what is the best substitute to meat? The healthiest meat substitute will be vegetarian

foods that are natural, high in protein, and minimally processed.

Great, healthy meat substitutes include beans, tempeh, lentils,

jackfruit, mushrooms, nuts, and seeds. While it is also said that mock

mutton is made up of gluten, so what are mock meats and plant-

based proteins? Mock meats have been around for ages in Asia, and

they're typically made from wheat gluten. You can find these

traditional mock meats in the form of sausages, nuggets, spam, and

minced meat. Mock meat, its growing appeal in India and claims

about its health benefits. Multiple studies have shown that replacing

animal meat with plant-based or 'fake' meat alone can cut down the

risk of heart-related diseases, blood pressure, cancer, and diabetes.

On the other hand, we at times still wonder if plant based food

healthy? A diet centered on plenty of wholes, minimally processed

plant-based foods is beneficial for our overall health. Plant foods like

vegetables, fruit, whole grains, legumes, nuts, and seeds are low in

saturated fat, contain heart-healthy fats, and are a great source of

fiber. Today, mock meat brands are emerging in India, and are armed

with numerous kinds of textured meat. You could literally replace

meat in any recipe with mock meat and it will be the same. See

which of these are available in your city.

Here are a few of my recipes with mock meat trying out an array of

simple to cook and dish out delicacies.

Recipe-1] MOCK MEAT PEPPER DELIGHT

Ingredients:

Mock meat- 1 tin, 400gms, drained

Sliced brinjals-150 gms, round slices

Zucchini-1 cup, medium cubes

Green/red/yellow capsicum-1/2 cup cubes

Oil- 2 tsp

Salt to taste

Pepper powder to taste

Onion paste-1 cup

Ginger-garlic paste-1 tsp

Tomato puree-1 cup

Cumin seeds- 1 tsp

Green chilies- 1-2 slit

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Water-1/2 cup

Assorted mixed vegetables- 1 cup

Garam masala powder-1/4 tsp

Fresh basil leaves- 10-12 no

Black olives- 3-4 no

Green olives- 3-4 no

Carrots/ beans/ potatoes/ peas/ cauliflower

Fresh coriander leaves- 2 tbsp. chopped

Method:

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

2. Slice the brinjal and apply little oil, salt and pepper and place in

the oven for cooking for 12-16 mins at 160 degrees celsius.

3. Remove and keep aside. Now to prepare the recipe, drain out the

mock meat from the tins and cut/ shape into squares or cubes/ use

binding agents as needed.

4. To prepare the sauce, heat oil in a pan add in ginger- garlic paste,

onion paste and saute for a few seconds, add in the tomatoes, salt,

pepper, herbs, chili flakes, spices etc and saute for 1-2 mins.

5. Add a little water as needed to adjust the texture and allow to

cook on a low flame. Pre-prep all the other veggies of your choice,

cut- blanch, boil and grill as needed, keep it all ready and add it into

the pan and simmer for 4-5 mins. finally add in the mock mat pieces

and gently cook for 2-4 mins more.

6. To serve, arrange the cooked brinjal slices at the base of the

serving dish and spoon over the cooked mock meat and sauce on top

and garnish with fresh herbs, nuts, seeds and coriander leaves etc.

Recipe-2] CURRIED MOCK MEAT WITH NUTS AND RICE

Ingredients:

Oil- 2 tsp

Ghee- 1 tsp

Cumin seeds- ½ tsp

Bayleaf- 1-2 no

Peppercorns- 3-4 no

Ginger-garlic paste-1 tsp

Boiled onion paste- 1 cup

Turmeric powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/4 tsp

Salt to taste

Water-1/4 cup

Cashew paste-2 tsp

Fresh cream-1/4 cup

Curd-1/4 cup beaten

Kasuri methi-1 tsp

Sugar-1 pinch

Mock meat- 1 and a half cup, chunky pieces

Boiled sweet potato- 1 cup cubes

Coriander leaves- 2 tsp chopped

Boiled rice, tossed in butter and burnt garlic- 1 and a half cup

Cashews/ peanuts/ assorted nuts as desired-2-3 tsp

Method:

1. Prepare all the ingredients for the curried mock meat.

2. Heat oil and ghee in a pan add in the whole spices, add in cumin

seeds allow to splutter, add onion paste and saute for a few minutes,

add in ginger-garlic paste and turmeric, red chili powder, coriander

powder.

3. Saute the mixture well, add little water and cook for 2-3 mins on a

low flame, as the oil start leaving the sides, add in kasuri methi, the

cashew, curd, cream mixture and simmer for 2-3 mins.

4. Add in the sweet potato and mock meat chunks and simmer it all

in the curry for 3-4 mins. check for seasonings and adjust to taste.

5. To serve, toss the boiled rice in butter and garlic and arrange it on

a serving plate, top it up with the curried mock meat and garnish

with fried/ toasted nuts and little fried coriander/ parsley and serve

hot.

Recipe-3] MOCK MEAT TACOS

Ingredients:

Taco shells- 8-10 no

For the mock meat mixture:

Mock meat- 1 cup, cubes/chunks

Marination for the mock meat:

Curd-1/2 cup beaten

Salt to taste

Crushed black pepper-1/4 tsp

Red chili powder-1/4 tsp

Turmeric powder-1/4 tsp

Chaat masala-1/4 tsp

Cumin powder-1/4 tsp

Lime juice-2-3 tsp

Apply and keep aside for 10-12 mins.

For the salsa sauce:

Oil-2-3 tsp

Garlic-1 tsp chopped

Onion-1/2 cup chopped

Tomatoes-1 cup chopped

Green chili-1 tsp chopped

Salt and pepper to taste

Tomato sauce-2-3 tsp

White vinegar-1 tsp

Sugar-1/2 tsp

Chili flakes-1/2 tsp

Parsley/coriander/mint-2-3 tsp chopped

Green capsicums-2-3 tbsp. chopped

Green olives/ black olives- 2-3 each sliced

For the toppings in the tacos:

Shredded purple/ white cabbage-1/2 cup

Assorted bell peppers- ½ cup shredded

Onions-1/2 cup sliced

Sprouts-1/2 cup

Boiled beans/ tinned re-fried beans-1/2 cup

Chili sauce- few drizzles

Sour cream-1-2 tsp

Guacamole/ avocado dip- ¼ cup

Method:

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

2. Marinate the mock meat as listed above and after a little resting

time, saute it in 2 tsp oil in a non-stick pan for 4-6 mins until nice and

dried up, keep aside.

3.Prepare the salsa for the tacos as listed above, heat oil and saute

the ingredients into the pan one by one, allow the salsa to cook for

3-4 mins on a medium flame, turn off the flame and bring to room

temperature, it can be stored in the fridge as well and used chilled/

as required.

4.Prepare all the toppings as well for the tacos/ choice of veggies

additional ingredients to be added with the mock meat to be kept

ready/ boiling/ blanching/ saute etc to be done ahead of time and

kept handy.

5. Just before serving the tacos need to be assembled, start with the

cabbage and other dry ingredients, place the saute and cooked mock

meat pieces, add in the salsa, sour cream, chili sauce, olives etc as

desired and serve immediately.

Recipe-4] MOCK MEAT BURGER

Ingredients:

For the burger assembling:

Burger bread- 2-3 buns, slit and applied butter

Onion rings-1 cup

Tomato slices- 1 cup

Cucumber slices-1/2 cup

Lettuce leaves- 1 cup

Gherkin slices-2-3 no

Salt and pepper to taste

For the burger patty:

Mock meat- 1 tin/ 400 gms approx.

Add binding agents as desired to shape up the patty

Salt and pepper to taste

Mixed herbs/ chili flakes- to taste

Chopped green chili-1 tsp

Coriander/parsley-2 tsp chopped

Garam masala powder-1/4 tsp

Chaat masala powder-1/4 tsp

Cumin powder-1/4 tsp

Cheese-2-3 tbsp. grated

Oil- to fry

For the topping sauce:

Oil-2 tsp

Garlic-1 tsp chopped

Onion-2 tbsp. chopped

Green chili-1 tsp chopped

Celery-2 tsp chopped

Tomato ketchup-1/2 cup

White vinegar-1 tsp

Sugar-1/2 tsp

Red chili sauce- 1 tsp

Water-2-3 tsp

Cook the sauce above for 2-3 mins and keep aside.

Method:

1.Prepare all the components and elements of the burger as listed

above one by one and keep ready.

2. Start up with the burger patty and combine all the ingredients in a

mixing bowl add seasonings, flavorings, binding agents and shape up

the burger tikki into a round shape and coating of bread crumbs

followed by deep frying to a nice golden brown color.

3. Prepare the tomato sauce as listed as well and coat the fried patty

with the sauce just before placing it on the burger bread during the

assembly stage.

4. Slit the burger bread and lightly warm them up and apply a little

butter or mayonnaise sauce and place the lettuce leaves, slices of

assorted veggies and place the burger patty as well.

5. Cover the burger and secure it with a toothpick in order to hold

the ingredients in place. Also fry up some crispy french fries to go

along with the burger and start with the plating, we can also offer

some coleslaw here with the burger and serve.

Recipe- 5] HEALTHY MOCK MEAT SOUP

Ingredients:

Olive oil/ oil- 2 tsp

Garlic- 2 tsp chopped

Onion-1 small chopped

Green chili-1 tsp chopped

Potatoes- ½ cup small cubes

Zucchini- ¼ cup cubes

Broccoli- ½ cup florets

Carrots-1/4 cup small cubes

Boiled beans/ rajma/ tinned baked beans- ½ cup

Celery-2-3 tsp chopped

Tomato puree-1/2 cup

Salt to taste

Pepper powder to taste

Mixed herbs-1/4 tsp

Chili flakes-1/4 tsp

Water/ stock- 3-4 cups

Macaroni pasta- ¼ cup

Mock meat- 1 cup chunky pieces

Grated cheese-2-3 tsp

Coriander/ parsley-2-3 tsp chopped

Roasted crushed peanuts-2-3 tsp

Peanut butter-1-2 tsp

Lime juice- 2 tsp

Method:

1. Prepare all the ingredients for the mock meat veggie soup.

2. To make the veg stock using carrots, onions, celery, bay leaf,

peppercorns and water, simmer it for 8-10 mins and strain, use that

liquid to make the soup.

3.To start up with the soup recipe, heat oil in a pan add in the garlic,

onions and saute for a few seconds. Add in the veggies, tomato

puree, macaroni pasta and seasonings, herbs, chili flakes to taste,

add in the mock meat pieces and stir.

4.Add in the vegetable stock and bring to a boil, simmer the soup for

12-15 mins, check for seasonings and adjust the texture of the soup,

add in the boiled/ tinned beans and simmer for 5-6 mins more and

finally add in the peanut butter, mix and serve hot, garnish the soup

with peanut soil and coriander/parsley and a drizzle of lime.

Recipe-6] SPICY MOCK MEAT CURRY

Ingredients:

Oil-2 tsp

Lemon grass- 2-3 tbsp. cut into 2 inch pieces

Fresh basil leaves- 6-8 no

Thai red chilies- 3-4 no

Galangal/ thai ginger- 2 tbsp. sliced

Salt to taste

Thai red curry paste-2-3 tsp

Kaffir lime leaves- 3 -4 no

Water-1 cup

Coconut milk- 2 cups thick

Brown sugar-1/2 tsp

Assorted vegetables to choose from:

Carrots- ¼ cup cubes

Beans- ¼ cup cut

Cauliflower/ broccoli- 1 cup florets

Zucchini-1/4 cup cubes

Babycorn- ¼ cup sliced

Sweet potato -1/2 cup diced, blanched

Assorted bell peppers- ½ cup cubed

Sprouts-1 cup

Mock meat- 1 cup chunky pieces

Coriander leaves-2 tsp chopped

Coconut cream- 2-3 tsp for garnish

Roasted peanut powder-1-2 tsp for garnish

To serve with- steamed white rice/ jasmine rice

Method:

1. Prepare all the ingredients as per the list and keep it handy.

2. To start with the cooking of the curry, heat oil in a pan add in the

thai flavorings like galangal, lemon grass, basil, kaffir lime leaves etc

and saute for a few seconds, add in the thai curry paste and a little

water and mix well.

3. Now add in the assorted veggies as desired and the mock meat

and allow to simmer, add salt to taste.

4. Pour in the coconut milk and a little water and allow to simmer for

12-14 mins, add in the brown sugar and balance up the flavor of the

curry.

5. Check for seasonings, adjust the consistency of the curry as

desired and add a little corn flour slurry to thicken up a bit to get the

desired thickness.

6. To serve the curry, we need to have some steamed/ boiled white

rice or the jasmine rice. Assemble the rice and serve the curry piping

hot, garnish the curry with choice of ingredients.

March 21, 2022

Ingredient Ideology | THE BUNNY CHOW TREAT By: Dr. Kaviraj Khialani- Celebrity Master Chef.

March 21, 2022/ Ritika Dsouza

THE BUNNY CHOW TREAT

Scooped out and Stuffed back South African Delicacy

Bunny chow, often referred to simply as a bunny, is a South African fast food dish consisting of a hollowed-out loaf of white bread filled with curry. It originated among Indian South Africans of Durban. A small version of the bunny chow that uses only a quarter loaf of bread is sometimes called a scam bane or kota ("quarter"); it is a name that it shares with sphatlho, a South African dish that evolved from the bunny chow. Bunny chow, often referred to simply as a bunny, is a South African fast food dish consisting of a hollowed-out loaf of white bread filled with curry.

It ultimately originated among Indian South Africans of Durban. Bunny chows are often served with a side portion of grated carrot, chilli and onion salad, commonly known as sambals. A key desirable characteristic of a bunny chow is seen when gravy from the curry fillings soaks into the walls of the bread. Bunny chows are often served with a side portion of grated carrot, chilli and onion salad, commonly known as sambals. A key desirable characteristic of a bunny chow is seen when gravy from the curry fillings soaks into the walls of the bread. Sharing a single bunny chow is not uncommon.

While this concept of bunny chow is yet to get popular enough in India on a formal note it is getting noticed and being implemented and worked on in a number of global cuisine kitchens where it would easy to adapt to the taste, flavors, and overall composition of the bunny chows to appeal to the foodies and connoisseurs. The basic components of the bunny chow are a loaf of bread which needs to be well baked and durable enough to withstand the refill concept with the elements and its gravy or sauce which will be getting all the way back inside there deep down as well in order to make it a complete meal in itself. Special attention is to be given to the quality of bread loaves being used for these preparations.

Here are a few of my twisted and re-worked concoctions with Bunny Chows for our readers to try out in their kitchens for a change!

Recipe-1] ASIAN WONDER BUNNY CHOW

Ingredients:

Bread loaves- 2 no, cut horizontally and scooped out.

For the spice mix paste:

Oil-2 tbsp.

Bayleaf- 1 no

Peppercorns- 3-4 no

Green cardamom-1-2 no

Cinnamon stick-1 piece

Dried red chilies- 3-4 no

Ginger- 1-inch piece cut

Garlic- 2-3 cloves

Water-1/2 cup

To cook the mixture:

Butter- 2 tsp

Sliced onions- 1 cup

Tomatoes-1/2 cup chopped

Tomato puree-2-3 tsp

Salt to taste

Water-1/2 cup

Curry powder-1 tsp

Sugar-1/2 tsp

Coconut milk- 2 cups

Corn flour slurry- 2-3 tsp

Fresh basil leaves- 3-4 no

Assorted nuts- 2-3 tsp fried for garnish

Coriander leaves- 2-3 tsp garnish

For the choice of veggies:

Assorted exotic veggies- mushrooms/ zucchini/ Babycorn/ broccoli

Vegan ingredients like soya chunks/ soya granules/ tofu etc.

For non-veg choice:

Boiled cubes of chicken/ boiled meat/ saute prawns/ fish cubes.

Method:

1. Arrange all the ingredients for the recipe as listed under various heads.

2. Heat oil in a pan add in the spices and roast them slightly for a few mins and allow to cool. Add little water to a blender jar and prepare the spice mix paste.

3. Now heat little butter in a pan and add in the sliced onions, saute them until light pink and add tomatoes and puree and cook for 2-3 mins. Add salt and curry powder, coconut milk and allow to simmer, add your choice of veg or non-veg ingredients and cook for few mins.

4. Add in the corn flour slurry and thicken up a little and get the mixture some nice body and volume. Once it is cooked and thickened up well check for seasonings, add fresh basil, coriander, and nuts and fill it up back into the hollowed up bread loaves, I personally like to soak up the scooped out bread as well in the same gravy and enjoy it too. Serve hot.

Recipe-2] CURRIED CHICKEN/ MEAT BUNNY CHOW

Ingredients:

Bread loaves- 2 no, cut horizontally and scooped out.

For the spice mix paste:

Oil-2 tbsp.

Bayleaf- 1 no

Peppercorns- 3-4 no

Green cardamom-1-2 no

Cinnamon stick-1 piece

Dried red chilies- 3-4 no

Ginger- 1-inch piece cut

Garlic- 2-3 cloves

Water-1/2 cup

To cook the mixture:

Butter- 2 tsp

Sliced onions- 1 cup

Tomatoes-1/2 cup chopped

Tomato puree-2-3 tsp

Salt to taste

Water-1/2 cup

Curry powder-1 tsp

Red thai curry paste- 2-3 tsp

Sugar-1/2 tsp

Coconut milk- 2 cups

Corn flour slurry- 2-3 tsp

Fresh basil leaves- 3-4 no

Assorted nuts- 2-3 tsp fried for garnish

Coriander leaves- 2-3 tsp garnish

For the choice of veggies:

Assorted exotic veggies- mushrooms/ zucchini/ Babycorn/ broccoli

Vegan ingredients like soya chunks/ soya granules/ tofu etc.

For non-veg choice:

Boiled cubes of chicken/ boiled meat/ saute prawns/ fish cubes.

Method:

1. Arrange all the ingredients for the recipe as listed under various heads.

2. Heat oil in a pan add in the spices and roast them slightly for a few mins and allow to cool. Add little water to a blender jar and prepare the spice mix paste.

3. Now heat little butter in a pan and add in the sliced onions, saute them until light pink and add tomatoes and puree and cook for 2-3 mins. Add salt and curry powder, thai red curry paste, coconut milk and allow to simmer, add your choice of veg or non-veg ingredients and cook for few mins.

4. Add in the cornflour slurry and thicken up a little and get the mixture some nice body and volume. Once it is cooked and thickened up well check for seasonings, add fresh basil, coriander, and nuts and fill it up back into the hollowed-up bread loaves, I personally like to soak up the scooped out bread as well in the same gravy and enjoy it too. Serve hot.

Recipe-3] LENTIL VEGGIE BUNNY CHOW

Ingredients:

Bread loaves- 2 no, cut horizontally, scooped out.

For the stuffing:

Oil-2 tsp

Ghee-2 tsp

Bayleaf- 1-2 no

Peppercorns- 3-4 no

Garlic-1 tsp chop

Ginger- 1 tsp chopped

Green chilies-1 tsp chopped

Red chilies- 1-2 no slit

Masoor dal- 1 and a half cup, boiled

Sweet corn/ mushrooms/ carrots/ peas/ zucchini etc

Assorted veggies can be used for the add ons with the lentil.

Salt to taste

Sliced onions- ½ cup

Tomato puree-1/2 cup

Garam masala powder-1/2 tsp

Curry powder-1 tsp

Water-1/2 cup

Desiccated coconut- 2-3 tsp

Lime juice- 2-3 tsp

Coriander leaves- 2-3 tbsp. chopped

Coconut milk- 1 cup

Caramelized onions- 2-3 tbsp. for garnish.

Method:

1. Prepare all the ingredients for the bunny chow recipe.

2. Scoop out the loaves and keep them ready.

3. To prepare the lentil veggie mixture, heat oil and butter in a pan add in the whole spices, add in the onions, ginger-garlic, chilies and saute well, add little water as required.

4. Add in the tomatoes, puree, salt and all spices and mix well. Allow to simmer and cook for 3-4 mins. Now add in the lentils and veggies of your choice some powdered coconut and mix well. Adjust the texture with a little water, add coconut milk and cook for 8-10 mins.

5. The mixture would get a little thick as it cooks and finally we need to check for seasonings adjust the same. Pour in the yummy lentil veggie chow into the scooped-out buns and top it up well.

6. Finally garnish it with caramelized onions, nuts, greens and serve it hot.

Recipe-4] MEATY FARE BUNNY CHOW

Ingredients:

Bread loaves- 2 no, cut horizontally, scooped out.

For the stuffing:

Oil-2 tsp

Ghee-2 tsp

Bayleaf- 1-2 no

Peppercorns- 3-4 no

Garlic-1 tsp chop

Ginger- 1 tsp chopped

Green chilies-1 tsp chopped

Red chilies- 1-2 no slit

Meat – lamb/ mutton with bones- 750gms

Baby potatoes- 150 gms

Sweet corn/ mushrooms/ carrots/ peas/ zucchini etc

Assorted veggies can be used for the add ons with the lentil.

Salt to taste

Sliced onions- ½ cup

Tomato puree-1/2 cup

Garam masala powder-1/2 tsp

Curry powder-1 tsp

Water-1/2 cup

Peanut butter- 1-2 tsp

Lime juice- 2-3 tsp

Coriander leaves- 2-3 tbsp. chopped

Coconut milk- 1 cup

Caramelized onions- 2-3 tbsp. for garnish.

For the spice mix paste:

Oil-2 tbsp.

Bayleaf- 1 no

Peppercorns- 3-4 no

Green cardamom-1-2 no

Cinnamon stick-1 piece

Dried red chilies- 3-4 no

Ginger- 1-inch piece cut

Garlic- 2-3 cloves

Water-1/2 cup

Method:

1. Prepare all the ingredients for the bunny chow recipe.

2. Scoop out the loaves and keep them ready, roast the spices and prepare the spice mix paste as well.

3. To prepare the meat chow, heat oil and butter in a pan add in the whole spices, add in the onions, ginger-garlic, chilies and saute well, add little water as required.

4. Add in the tomatoes, puree, salt and all spice mix paste and mix well. Allow to simmer and cook for 10-15 mins. Now add in the meat, potatoes and veggies of your choice some peanut butter and mix well. Adjust the texture with a little water, add coconut milk and cook for 8-10 mins.

5. The mixture would get a little thick as it cooks and finally we need to check for seasonings adjust the same. Pour in the yummy meat bunny chow into the scooped out buns and top it up well.

6. Finally garnish it with caramelized onions, nuts, greens and serve it hot.

Recipe- 5] PEPPERY MINCE BUNNY CHOW

Ingredients:

Bread loaves- 2 no, scooped out.

For the stuffing:

Oil-2 tsp

Butter-1 tsp

Green cardamom- 2 no

Peppercorns- 2-3 no

Bayleaf- 1 no

Salt to taste

Chicken keema- 1 and a half cup

Green peas- 1 cup

Ginger-garlic paste- 1 tsp

Onion chopped-1/2 cup

Tomato puree- ½ cup

Turmeric powder-1/4 tsp

Red chili powder-1/4 tsp

Garam masala powder-1/2 tsp

Water-1/2 cup

Thai red curry paste- 1-2 tsp

Coconut milk- 1 cup

Coriander leaves- 2 tsp chopped

Fresh basil leaves- 4-5 no

Lime juice- 2 tsp

Method:

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

2. Scoop out the loaves and hollow them up.

3. To prepare the stuffing mix with the chicken keema mixture, start by heating up some oil add in the whole spices, add in the ginger- garlic-chilies and onions and saute them for a few minutes.

4. Add in the tomatoes and puree, the powdered spices and salt to taste and bhunao a little. Add in the chicken keema and green peas, the red curry paste and allow it to blend in well with the masala in the pan.

5. Now add in a little water and allow the chicken keema to cook up well for around 8-10 mins. Add a little coconut milk and get the mixture to become a little thick and creamy as it cooks along.

6. Simmer the mixture for 4-5 mins more and add some coriander leaves, some fried browned onions or birista for some added flavor. Add some fried dry fruits as well for crunch. Finally stuff the medium gravy loaded chicken keema mixture into the bunny chow and serve it hot.

Recipe-6] SPICED SEAFOOD BUNNY CHOW

Ingredients:

Bread loaves- 2 no, scooped out and kept ready

For the stuffing:

Oil-2 tsp

Butter-1 tsp

Bay leaf-1 no

Peppercorns- 4-5 no

Sliced onions- ½ cup

Ginger-garlic paste-1 tsp

Turmeric powder-1/2 tsp

Salt to taste

Curry powder-1 tsp

Coriander powder-1 tsp

Dried red chili- 2 no

Slit green chili-2 no

Water-1/2 cup

Coconut milk- 1 cup

Prawns- 250 gms cleaned

Fish cubes- 400 gms, cut

Curry leaves- 10-12 no

Green curry / yellow curry paste- 1-2 tsp

Fresh coriander leaves- 2-3 tbsp. chopped

Assorted veggies: potatoes/ pumpkin etc can be added.

Method:

1. Prepare all the ingredients for the bunny chow recipe as listed.

2. Scoop out the bread loaves and keep them ready.

3. Clean, wash and marinate the seafood with salt, oil and a little turmeric powder for 10-12 mins.

4. To start the recipe, heat oil and butter in a pan, add in the curry leaves, chilies, ginger-garlic paste, sliced onions, red chilies, green chilies and saute well.

5. Add in the marinated seafood, curry paste, powdered spices and a little water and allow to cook in it for 4-5 mins. Now add some coconut milk and simmer the mixture for 3-4 mins. The curry will start getting thicker as it cooks or else add some cornflour and water solution and get the desired consistency.

6. Finally check the curry with seafood for seasonings and adjust as needed. Load the curried mixture with veggies of your choice and seafood into the prepared hollow loaves and garnish them appropriately. Serve hot.

March 14, 2022

Ingredient Ideology | BEETROOT: An Interesting Root to Stand by! By: Dr. Kaviraj Khialani- Celebrity Master Chef.

March 14, 2022/ Ritika Dsouza

BEETROOT: An Interesting Root to Stand by!

It is said to be a part of the Amaranthaceae family and was first cultivated by the Romans. Both its leaves and the big round root of the plant are edible and are commonly consumed. It is also known for its use as a dye or as a medicinal plant. It has been grown in various parts of the world including India and has seen its use in our kitchens in global cuisines for a long time now.

Beetroot is an excellent source of folate and a good source of manganese and contains betaines which are beneficial to our body. It is also called table beet or red beet in many countries and it contains a pigment called Betanin which is often extracted to create natural food colorings as well. Belonging to the same family as chard and spinach both the leaves and roots of the beetroot may be eaten the leaves having a slightly bitter taste whereas the roots are sweet.

HEALTH BENEFITS OF BEETROOT:

It is a great source of iron and is great for maintaining healthy hemoglobin levels in our bodies.
It helps reduce blood pressure and is a heart-healthy vegetable.
It aids in blood purification and keeps the liver detoxified.
It also helps improve stamina and encourages weight loss.
It is regarded as a powder anti-oxidant and is good for the eyes.
It is a natural immunity booster and packed with vitamins and minerals hence ideal to be included in our daily diets.
It supports healthy glowing skin, detoxifies the body overall.
It is a wonderful source of iron, Vitamin A and Vitamin C.

CULINARY USES OF BEETROOT:

A great ingredient to be drunk besides eaten as well, a good healthy beetroot juice by itself or in combination with carrots as well as an ideal welcome into our system.
Beetroot has been most commonly an inclusion in our salad plates, boiled/blanched it is enjoyed with a splash of fresh lime juice and a dash of salt and pepper.
Beetroot is also used in the form of soups, we do have a few recipes with beetroot and potatoes, beetroot with carrots and mint, beetroot soup with turnips and celery as refreshing soups.
A good recipe with beet is also a concept like a tikki, cutlet, koftas in a spinach gravy, beet boiled and mashed with sweet potato into a stuffing for a paratha, beetroot pulao, poriyal with coconut and curry leaves from south India, curried beet with mild coconut milk goes well with appams.
Beetroots are mostly boiled, roasted or grilled/baked as well to get the best flavors out of it besides being simmered in stews and poached for stir fries.
Beetroot and fresh pomegranate raita with a little mint and rock salt in the form of a raita goes really well with subzi roti.
I also enjoy beetroot in stir fry recipes, with a little olive oil, cloves of garlic, some shallots, celery, sticks of carrots and beets with a touch of stir fry sauce goes really well.
These days we also come across a concept of beetroot hummus in combination with chickpeas and tahini paste in the form a variant to the collection of dips, it is also a familiar ingredient at our local sandwich wallas slicing it really thin into our grilled or toast sandwiches.
Beetroots go well into pasta dough as well, I like beetroot ravioli stuffed with mushroom and feta stuffing in a nice mild cheesy sauce.
Risotto, a popular Italian rice dish also goes well with beetroot in combination with a nice mild herbed sauce, some of my experiments with beet also evolved a French-style pilaf rice concept with beetroot dumplings like gnocchi.
Coming to the Indian sweets with beet, some of my favorites have been stuffed beet malpuas sandwiches topped with Kesari rabdi, beetroot stuffed Gulab jamuns, shahi beet aur badam ka halwa, beetroot sheera, beetroot wali Nizami burfi etc.
Beetroot and chocolate donuts, a beetroot pickle, oven-baked beet chips and beet brownies are also some of the examples from world cuisines.

Here are a few recipes with Beetroot for our readers to relish!

Recipe-1] Herbed Beetroot & Pepper Dip

Ingredients:

Beetroot- 250gms, parboiled, peeled and cut into cubed.

Basil leaves- 10-12 no

Boiled chickpeas- ½ cup

Roasted green capsicum-1 med size, chopped.

Olive oil- ¼ cup

Cream cheese- 1 tbsp.

Salt and crushed pepper- to taste

Garlic- 1 tsp chop

Ginger juice- 1 tsp

Melon seeds/ pumpkin seeds- 1 tsp

Lime juice- 1 tbsp.

Assorted chopped nuts- lightly roasted and crushed like peanuts.

Method:

1. Prepare all ingredients for the dip.

2. Combine them into a jar of a food processor, add little olive oil and little chilled water as well to reduce the oil content if desired.

3. Churn up the mixture to a nice smooth paste.

4. Remove onto a serving bowl, add seasonings to taste, lime juice, and mix well.

5. Garnish with fresh herbs/seeds/ nuts and serve chilled with an array of sticks of veggies/ grilled sausages/ skewers of grilled chicken/ crackers etc.

Recipe-2] POWER PACKED BEETROOT SALAD

Ingredients:

For the Body of the Salad:

Beetroot- 250 gms, boiled, peeled and cubed.

Cucumber- 1 no peeled and cubed

Boiled potato- 1 small peeled and cubed

Paneer – 50 gms cubes/tofu can be used as well/cheese cubes opt.

For the Base of the Salad:

Assorted lettuce leaves- Iceberg/Lollorosso/Cos/ Romaine etc- 1 cup

For the Dressing of the Salad:

Olive oil- 2-3 tbsp.

Garlic-1 tsp chop

Mint leaves- 10-12 no

Fresh parsley/coriander leaves- 1 tbsp.

Mustard paste-1 tsp

Capsico sauce- 1 tsp

Salt and pepper to taste

Lime juice- 1 tbsp.

Flax seeds/ sunflower seeds- 1 tbsp.

For the Garnish of the Salad:

Fresh greens/herbs/seeds and nuts as per choice/micro-greens.

Method:

1. Prepare all the ingredients as per the parts of the salad as listed above.

2. In a mixing bowl combine together the ingredients for the dressing and mix well, add in the body of the salad and toss well.

3. Arrange the base of the lettuce leaves in a serving bowl or plate and top it with the prepared salad.

4. Garnish appropriately as desired and serve the salad immediately, I also recommend adding a few chopped dates and walnuts into this salad as well for more value.

Recipe-3] HEALTHY BEETROOT DELIGHT

Ingredients:

Beetroot- 250 gms, peel and grated/pulverised

Ghee/butter/oil- 2 tbsp.

Green cardamom powder- ¼ tsp

Cinnamon stick-1-inch piece

Brown sugar/jaggery/honey/condensed milk- as per taste

Semolina- ¼ cup

Assorted nuts- 2 tbsp. chopped

Date puree-2 tsp recommended for low sugar diets.

Soy milk/oats milk/milk- 2 cups

Sunflower seeds/ melon seeds- 1 tbsp.

Method:

1. Prepare all the ingredients for the sweet.

2. Heat ghee/oil in a thick bottomed pan, saute the semolina for a few seconds, add in the cardamom and cinnamon, add sweetener of your choice, reduce the flame and add milk.

3. Stir well and simmer, add in the beetroot and continue cooking on a low flame for 12- 15 mins.

4. Check for texture, allow the sweet to be well cooked, mushy and soft, adding a ripe mashed banana also elevates the taste of this sweet, sometimes i also add a little thick coconut milk into this.

5. Cook for another 4-5 mins, and portion into serving bowls and garnish appropriately and serve warm ideally garnished with seeds/nuts/tender coconut malai shredded on top is yum as well.

Recipe-4] CHUKANDAR KI NUTKHUT TIKKI

Ingredients:

Beetroot- 200 gms, boiled and grated.

Boiled sweet potato- 1 cup mashed

Boiled potato-1 cup mashed

Oil- 2 tbsp.

Hing-1/2 tsp

Cumin seeds-1/2 tsp

Green chili- ginger-garlic paste -1 tsp mix

Salt and pepper to taste

Chaat masala-1/4 tsp

Garam masala powder-1/4 tsp

Chopped mint- 1 tbsp.

Grated cheese-2 tbsp.

Chopped coriander- 2 tbsp.

Chopped nuts-2-3 tbsp. mix of cashews, raisins.

Maida/cornflour/breadcrumbs for binding and coating

Oil to deep fry

To serve with chutney/ ketchup/ an array of dips.

Method:

1. Prepare all the ingredients for the chukandar ki tikki and keep it ready.

2. In a pan heat oil add in the spices one by one and add in the beetroot, saute for a few mins, add in salt, spices and mix well.

3. Add in the sweet potato and regular potato, mint and coriander and mix well. Remove from the flame and then add a little of the binding agents and also add in the nuts and mix well.

4. Shape up the mixture into small round tikkis with the help of a little oil on the finger tips and palms. Once the tikkis are shaped, coat them with a little cornflour powder and shallow fry the tikkis and serve hot with ketchup/ sauce etc.

Recipe- 5] HERBED CUPPA BEETROOT

Ingredients:

Oil-2 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Bay leaf- 1-2 no

Peppercorns-2-3 no.

Celery-1 stalk cut

Onions- 1 small chop

Salt and pepper to taste

Mixed herbs-1/4 tsp

Chili flakes-1/2 tsp

Potato- 2 no peeled and cut roughly

Beetroot-150 gms, peeled and cut.

Water/stock- 3-4 cups

Fresh parsley/ coriander for garnish-2 tsp chopped.

Flax seeds/ pumpkin seeds/sunflower seeds-1 tsp

Method:

1. Prepare all the ingredients for the soup as listed above.

2. Heat oil and butter in a pan, add in the whole spices, add in the onions, celery, beetroot and potatoes.

3. Saute them for a few seconds, add in the seasonings and add in herbs, chili flakes, mix well. add in water/stock and allow to boil and simmer for 20-25 mins.

4. Once the soup is well cooked, turn off the flame, cool it down a little and remove the bay leaf, puree the soup using a food processor.

5. Bring it back to a boil, adjust the texture, add salt if required and pour in the soup into serving bowls and cups and garnish with assorted seeds, greens and serve the soup hot.

Recipe-6] SPICED BEETROOT RICE

Ingredients:

Oil-2 tsp

Butter-1 tsp

Ginger-1 tsp chop

Garlic-1 tsp chop

Green chili-2 tsp chop

Onion-1 small chopped

Dried red chili- 2 no

Boiled and diced beetroot-2 cups

Salt and pepper to taste

Mixed herbs- ¼ tsp

Chili flakes-1/2 tsp

Water/ stock- 3-4 cups

Basmati rice- 2 cups boiled

Grated cheese-1/4 cup

Baked beans in tomato sauce- 2/3rd cup tinned

For adding non-veg ingredients- choose between sliced chicken salami/ sausages, bacon as well and use boiled eggs for garnish.

Boiled diced carrots/ blanched cut beans/ sliced mushrooms can also be added for more taste, color and flavor in the rice recipe.

Roasted crushed cumin powder-1/2 tsp

Schezuan sauce- 2-3 tbsp.

Tomato sauce-2 tsp

Spring onion greens- 2-3 tbsp. chopped

Method:

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

2. Boil the rice and keep aside, allow to cool well.

3. Cut/ slice/blanch the ingredients or veggies as per list and choice and keep it ready.

4. Heat oil and in the dry red chili and saute the ginger, garlic, chilies, onions for a few seconds and add in the assorted veggies/ non-veg ingredients as well. add in the beetroot as well and give it a nice mix.

5. Now add in the seasonings, sauces and rice and toss it all well in the wok/ frying pan etc and give it a nice mix, cook for 3-4 mins.

6. Finally check for garnish of the rice and serve this recipe hot garnished with spring onion greens/ parsley.

March 07, 2022

Ingredient Ideology | The Pleasing Pine Nuts By: Dr. Kaviraj Khialani- Celebrity Master Chef.

March 07, 2022/ Ritika Dsouza

The Pleasing Pine Nuts

Pine nuts come from pinyon pine trees. These pines are native to the United States, although other pines with edible pine nuts are native to Europe and Asia, like the European stone pine and the Asian Korean pine. Pine nuts are the smallest and the fanciest of all nuts. Pine nuts (also called pignoli) are the edible seeds of pine trees. Seeds are the inner, usually edible part of a hard, inedible nut casing. Pine nuts are one of the more expensive nuts on the market because of the time required to grow the nuts and the effort to harvest the seeds from their protective encasement.

Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Pine nuts can increase your energy levels due to their protein, iron, and magnesium. The antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance. Additionally, regularly eating pine nuts or other seeds and nuts may help reduce the risk of diabetes and heart disease. Other nutrients in pine nuts include Phosphorus to name. as a matter of fact, pine nuts are actually seeds. The issue, therefore, of whether pine nuts should be avoided in patients who are allergic to nuts and seeds can only be decided by clinical judgment. However, in most instances, we advise patients who are allergic to nuts to avoid all nuts, including pine "nuts".

Pine nuts grow in forests in their native countries of China, Russia, North Korea, and Pakistan, not on farms. “Extracting the nuts is incredibly labor-intensive and this drives prices up” have been some of the common comments heard about this nut, a market intelligence company focused on food and agricultural products. What do pine nuts symbolize? In addition to spiritual consciousness and enlightenment, pinecones have also historically been used as symbols of everlasting or eternal life.

Here are a few health benefits of PINE NUTS:

1. It is regarded as a great source of vegan protein and is a heart-healthy ingredient.

2. It is considered to be good for the health of our eyes and bones.

3. Pine nuts are good for weight management and they also help in suppressing appetite.

4. It is also believed that pine nuts boost our energy and also supports healthy skin.

5. Pine nuts are also regarded as helping us in assisting weight loss and helping fight free radicals.

6. Consuming pine nuts also help boost metabolism and is rich in iron content which will helps blood circulation.

Here are a few popular and interesting culinary uses of pine nuts:

1. I have always tried using pine nuts in a number of ways when it comes to enjoying it at its very best with the crunch attached. Pine nuts go well into shakes, smoothies, and even add it to raita.

2. Pine nuts can be used to make dips, dressings, garnishes for salads, cold dishes, sprinkling on salads, etc.

3. A popular basil chutney called pesto, uses a good quantity of pine nuts which can go well as a dip, sauce, coating, etc as well. Adding a little mint, coriander leaves with a dash of lime, garlic, and seasonings.

4. It is fun using pine nuts adding it to snacky bites, stuffing as well as into aloo Tikki concepts, cutlets, assorted veg canapes, etc.

5. Adding pine nuts to layers of lasagne, breaking them a little, and using it in stuffing or fillings for ravioli with a variety of cheese and bell peppers, and a dash of spice and herbs is a good way to use its benefits.

6. Pine nuts go well into desserts as well, combine them a little gajar ka halwa or crumbled mava pedha and add a dash of chocolate sauce or brownie crumbs into it and roll them up into dessert cigars and enjoy it. Besides, it can be used for sweets like phirni, seviyan kheer, and more.

7. Another common way of using pine nuts is to have them go into fillings for sandwiches or stuffing for a samosa/ kachori etc. a paneer and pine nut ka paratha laced with pure ghee and spring greens remains a hot favorite of many.

Here are a few of my favorite recipes using Pine nuts in cooking:

Recipe-1] GREEN ACRE SALAD

Ingredients:

For the base of the salad:

Iceberg/ Lollorosso/ chicory/ purple cabbage- 1 cup

For the body of the salad:

Avocados- 2 ripe, ready to eat, peeled and cubed

Cherry tomatoes- 4-5 cut 1 x 2

Cucumber- 1 small, peeled, cubed

Blanched french beans- ½ cup

Pine nuts- 2-3 tbsp.

Can also use broccoli, mushrooms, radish, peas, etc

For non-veg options in the same salad:

Boiled diced eggs- 2 no

Chicken salami- ½ cup cubes

Chicken sausages- ½ cup sliced

Boneless chicken cubes- ½ cup boiled

Saute prawns- 1 cup

Roast or grilled meat- 1 cup sliced

For the dressing of the salad:

Olive oil-1/4 cup

Lime juice- 2-3 tbsp.

Mustard paste-1 tsp

Brown sugar-1 tsp

Chopped dates-2-3 tbsp.

Mint leaves- 8-10 no

Orange segments- ½ cup

For the garnish of the salad:

Assorted fresh herbs-1/2 cup

Micro-greens/ edible flowers-1/4 cup

Assorted nuts and seeds-2-3 tsp

Berries/ seasonal fruits- as desired.

Method:

1. Prepare all the elements of the salad as listed and keep all its components ready.

2. Wash and rinse the assorted lettuce leaves under running water and place them in ice-cold water until used.

3. In a mixing jar or bowl, combine together the ingredients for the dressing, mix or shake and keep it ready.

4. Arrange all the ingredients for the body of the salad, check the list for veg or non-veg options.

5. Just before serving, remove the lettuce from the water, pat dry the leaves, and place it on the serving salad plate or bowl.

6. In a mixing bowl, toss together the dressing and body of the salad and check for seasonings, place it on the serving plate and garnish appropriately and serve the salad.

Recipe-2] HIDDEN TREASURE HUNT SALAD

Ingredients:

For the base of the salad:

Iceberg/ Lollorosso/ assorted cabbage leaves- 1 cup

For the body of the salad:

Boiled chicken breasts- 2 no

Grated cheese-1/2 cup

Sliced fried browned onions- ½ cup

Assorted nuts- 2-3 tbsp. chopped

Butter-2 tsp

Chili flakes-1/2 tsp

Mixed herbs- ½ tsp

Salt and pepper to taste

Additional ingredients for the salad:

White radish/ red radish/ cherry tomatoes/ cucumber

Carrots/ boiled chickpeas/ boiled eggs etc

For the dressing of the salad:

Olive oil- 2-3 tbsp.

Salt and crushed black pepper

Mustard paste-1 tsp

White wine- 1-2 tsp

Mixed herbs-1/2 tsp

Lime juice- 2- 3 tsp

Mango pickle masala- 1-2 tsp

Mayonnaise-1/4 cup

Coriander and mint leaves- 10-12 no

For the garnish of the salad:

Assorted micro-greens- ½ cup

Pine nuts / Currants/ berries/ raisins/ apricots- 2-3 tbsp.

Assorted toasted seeds- pumpkin/ sunflower- 1-2 tsp

Method:

1. prepare all the parts of the salad one by one and keep them ready.

2. place the lettuce leaves/ greens in chilled water until being used.

3. Pre-prep all the ingredients going in from the non-veg point of view and also mix in the ingredients for the dressing in a mixing bowl or jar and keep chilled. Slit the chicken breasts, marinate in and out with salt, pepper, herbs, olive oil, and stuff the breasts with a mix of grated cheese and nuts. Place them on a baking tray and cook in the oven at 180 degrees celsius for 20-25 mins and remove, slice them and keep them aside.

4. Drain out the lettuce just before serving and pat dry the leaves. Arrange them on the serving salad plate and assemble the oven-cooked chicken pieces on it and then place the tossed dressing and body of the salad on the bed of crispy lettuce.

5. Garnish the salad from a whole list of options as desired and not to forget the toasted pine nuts over the top and serve the tempting salad immediately.

Recipe-3] HERBED SPINACH AND PINE NUT COMBO

Ingredients:

Olive oil- 2-3 tbsp.

Garlic- 2-3 tsp sliced

Onion- 1 small chopped

Spinach- 2 cups, cleaned and blanched

Small baby potatoes- 150 gms, boiled and peeled

Mixed herbs- ½ tsp

Chili flakes- ½ tsp

Salt and pepper to taste

Fresh basil leaves- 8-10 no

Brown rice- 1 cup boiled

Red/ yellow/ green capsicums-1/2 cup cut into small cubes

Grated cheese- 2-3 tbsp.

Butter-2-3 tsp

Pine nuts- 2-3 tbsp.

Method:

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

2. Heat oil in a pan and saute the garlic, onions for a few seconds and add in the baby potatoes and saute them for a minute, add salt, pepper, herbs, chili flakes, and mix well. Cook for 2-3 mins. remove and keep aside.

3. In the same pan, heat some more oil and add in the garlic and onions, saute until pink add in the blanched chopped spinach, salt, pepper, herbs, chili flakes to taste. Mix and cook for 1-2 mins.

4. In a serving dish, place the saute potatoes at the base and then sprinkle the cooked brown rice over it and add a little grated cheese and finally top it up with the sauteed spinach and pinenuts.

5. Cover and place the dish in the oven at 180 degrees celsius for around 12-15 mins and serve hot with garlic bread or a bowl of soup. The recipe can also be assembled and placed on a gas, covered and cooked in steam for 12-15 mins, and served.

Recipe- 4] INDO WESTERN VEGGIE NUT STEW

Ingredients:

Oil-2 tsp

Butter- 2 tsp

Bayleaf- 2 no

Black peppercorns- 3-4 no

Celery-1/4 cup cut

Garlic- 2 tsp sliced

Shallots- 5-6 no, cut 1 x 2

Salt and pepper to taste

Carrots- ½ cup diced

Potatoes- 1/ 2 cup diced

Boiled assorted beans and pulses- 1 cup, chana/ rajma, etc

Cauliflower/ mushrooms/ sweet potato/ yam/ broccoli can be used too.

Tomato puree- ½ cup

Chili flakes-1/2 tsp

Mixed herbs- ½ tsp

Water/stock- 2 cups

Pinenuts- 2-3 tbsp.

Red chili sauce-2 tsp

Soy sauce- 1 tsp

Parsley- 2-3 tsp chopped

To serve this stew:

Olive and parsley pilaf rice

Tomato and cheese fried rice

Pepper and mustard rice

Method:

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

2. Heat a thick bottomed pan, add in oil and butter and add in the Bayleaf and peppercorns, add in the shallots, garlic, and saute for a few seconds.

3. Now add in the carrots, potatoes, and all tough veggies first and add seasonings to taste. Add a little water or stock and allow to cook for 8-10 mins.

4. Add in the tomato puree, sauces as per taste, add in the other veggies as desired plus the boiled beans/ lentils, and mix well. Cook further for around 12-15 mins and check for the liquid content as desired on the way, add in the toasted pine nuts, mix.

5. Serve the stew hot with a choice of rice options to go alongside to relish the flavors of the stew. Garnish the stew with fresh herbs, nuts, and seeds.

Recipe- 5] CHICKEN PASTA PINE NUT DUO

Ingredients:

Pasta of your choice- 2 cups boiled

Olive oil- 2 tsp

Butter- 1 tsp

Boneless shredded chicken- 1 cup

Sliced garlic- 2 tsp

Chopped onions- 1 small

Sliced mushrooms- 1 cup

Celery-1/4 cup cut

Pinenuts- 2-3 tbsp.

Salt and pepper to taste

Mixed herbs-1/2 tsp

Chili flakes- ½ tsp

White sauce- ½ cup

Chicken stock-1 cup

Grated cheese-1/4 cup

White wine-2 tsp optional

Fresh cream-2 tsp

Fresh basil leaves- 10-12 no

Assorted veggies can also be used for the same pasta:

Broccoli/ Babycorn/ red capsicums/ boiled sweet corn/ asparagus/ zucchini cubes etc can be a good option as well.

Method:

1. Prepare all the ingredients for the pasta with a pine nut combo.

2. Heat oil and butter in a pan add in the garlic, onions, celery, and saute for a few seconds.

3. Add in the chicken pieces and allow to cook for a minute, add in white wine if desired. Add in the mushrooms, all other assorted veggies of your choice.

4. Add a little chicken stock/ water add seasonings, herbs to taste, allow to cook for a few mins. add in the white sauce, cream, and little cheese and mix well.

5. now finally add in the boiled pasta of your choice and give It a nice toss with the sauce and cook for a minute. Add in fresh basil leaves, pinenuts and serve hot with garlic toasts.

Recipe- 6] SCRUMPTIOUS PEA AND PINE NUT DIP

Ingredients:

Boiled chickpeas/ Kabuli chana- 1 cup

Olive oil- ¼ cup

Lime juice- 2- 3 tbsp.

Salt and pepper to taste

Mint leaves- 8-10 no

Roasted peanut powder- 2 tsp

Peanut butter- 2-3 tsp

Tahini paste- 2-3 tsp

Roasted crushed cumin powder-1/2 tsp

Chaat masala- ½ tsp

Mayonnaise-1/4 cup

Toasted crushed pinenuts- 2-3 tsp

Red chili powder/ chili flakes- 1-2 tsp

Micro-greens- to garnish

To serve the dip:

Assorted vegetable sticks of carrots/ cucumber/ white radish

Assorted crackers/ savoury biscuits/ lavash etc.

Method:

1. Prepare all the ingredients for the dip and keep it already.

2. Using a mixer jar/ food processor combine together the ingredients into the mixing bowl and add in little chilled water/ olive oil and process it to a smooth paste.

3. Add in the seasonings/ herbs, adjust the texture of the dip and spoon it into a serving bowl, drizzle a little olive oil and dust with a little chili powder/ chaat masala powder and serve it along with bread/ crackers, etc as a dip.

February 28, 2022

Ingredient Ideology | BLACK EYED BEANS TO BINGE ON By: Dr. Kaviraj Khialani- Celebrity Master Chef.

February 28, 2022/ Ritika Dsouza

BLACK EYED BEANS TO BINGE ON

Also known as chawli beans or lobia it is one of the commonly available variety in the family of legumes and pulses which have come a long way offering their fruitful uses and benefits to us in our diets over the years. This is very popular in our day to day cooking and is prepared in a number of ways from starters to soups, from dips to salads from stews to curries and from Chaats to kebabs!

Lobia to me as a chef has been very kind enough to come about getting itself incorporated and transform into various forms, textures and even accepting flavors on the whole giving me great opportunities to impress my guests with wondrous recipes with lobia for instance the sun dried tomato and lobia paniyarams, the chawli bean pancakes, the lobia waffles with peanut butter salsa, nizami nargisi lobia wale chaap, black eyed beans in coconut gravy, lobia cheelas, dosas and uttappams etc.

Here are a few health benefits of Black Eyed Beans:

1. Lobia are said to be full of proteins, fiber and great source of potassium in our day to day diet.

2. Lobia also are a good source of iron and assist a lot in weight loss as well.

3. Lobia is good for the heart, a great anti-oxidant and also low in fat.

4. Lobia are good for our bone health and also helps in lowering of blood pressure.

5. Lobia promotes skin health and is also said to wash away free radicals, overall it has most of the essential nutrients for our body.

A few Culinary Uses of Black eyed beans:

1. Soaked, boiled add a dash of chaat masala or salt and crushed black pepper with a splash of fresh lime in a bowl being enjoyed the way it is, is heavenly.

2. Chawli beans as it is also called is a popular choice for us to make in a slightly gravy form while some like it with steaming hot boiled rice or jeera rice and some prefer to have phulkas or hot parathas, salad and curd or raita.

3. Black eyed peas/beans is also popular in many international cuisines as well from being tossed into salads and quick fix meal bowls, one pot dishes, stir fries, baked dishes and stews!

4. Try lobia with a number of exotic veggies like zucchini, Babycorn, red capsicums, asparagus, mushrooms etc and add a touch of garlic and tomatoes in a stew format with fresh herbs and simmer it, serve the stew with toasted garlic bread.

4. While many of us like lobia with a spicy wet coconut based masala too the flavor of the coconut compliments chawli beans quite well, it can also be enjoyed with dosas, uttappams, appams etc too.

5. Lobia with fresh greens like methi, dill leaves, palak, coriander welcome each other pretty well and It can be prepared as a main course or even as a side dish to go with the main course with less oil and spices, healthy and nutri rich as well.

6. Lobia in the form or dahi bhallas, Kachories, steamed lobia idlis, dhokla with lobia ka atta, lobia goes well into a handvo concept as well. Always try to think of a mix- n- match concept when it comes to ingredients like lobia since it needs a little planning and it emerges as a winner at the end of it

Do try out these Simple- Healthy- Nutritious Black Eyed Bean Recipes:

Recipe-1] LAJAWAB BLACK EYED BEAN CURRY

Ingredients:

Chawli beans/lobia- 1 cup, cleaned and soaked for 1 hour in 3 cups water.

Oil/ghee- 2 tsp

Cinnamon stick- 1-inch piece

Cumin seeds- 1/ 2 tsp

Hing- 1 pinch

Ginger garlic paste- 1 tsp

Onions- 2 small chopped

Tomatoes- 2 med sized puree

Salt to taste

Kasuri methi- 1 tsp

Red chili powder- ½ tsp

Turmeric powder-1/2 tsp

Coriander powder- 1 tsp

Garam masala powder- ¼ tsp

Water as needed to cook

Fresh coriander leaves- 2 tbsp. chopped

Method:

1. Prepare all the ingredients the black eyed bean recipe.

2. Heat oil/ghee in a pan and add in the cumin and cinnamon stick and after 15 seconds add in the onions and saute till pink, add ginger garlic paste.

3. Add little water as required and add in the tomatoes, salt and all masalas, kasuri methi and mix well for 30 seconds.

4. Drain off the water from the chawli and add it into the pan, and saute on a medium flame for 2-3 mins add in water 2-3 cups and bring to a boil, cover and cook for 30-45 mins or use a pressure cooker

5. Finally add in the garam masala powder and coriander leaves and mix well, check for seasonings and adjust texture accordingly and serve with roti or rice.

Recipe- 2] MURGH AUR BLACK EYED BEANS KI JUGALBANDI

Ingredients:

Chawli beans/ lobia-1 cup- boiled.

Boneless chicken cubes- 250 gms.

Oil/butter- 2 tsp

Bayleaf- 2 no

Peppercorns-4- 5

Slit red chilies- 2 no.

Onions- ½ cup chop

Garlic- 1 tsp chop

Salt and pepper to taste

Cumin powder- ½ tsp

Tomato puree-1/2 cup

Veg stock/water- 2-3 cups

Assorted vegetables- carrots, peas, potatoes, mushrooms etc.

Soy granules or soy chunks can also be used with lobia beans.

Chicken – breast pieces or leg or drumstick with bones- 600gms cut

Chicken sausages-2-3 no. sliced.

Mixed herbs-1 tsp

Chili flakes-1 tsp

White wine/red wine- 2 tsp optional.

Parsley/coriander- 2 tbsp. chop.

Method:

1. Prepare all the ingredients for the stew recipe.

2. Heat oil/butter in a pan and add in the whole spices.

3. Add in the onions, garlic and saute for few mins.

4. Now add in the drained lobia, chicken curry cuts/boneless cubes and sausages or vegetables as per choice and tomato puree, salt and all spices to taste

5. Saute the mixture for 1 min, add in liquid in the form of water or stock, bring to a boil and simmer for 30- 45 mins until the beans are well softened and chicken too is cooked well.

6. Add in the wine if being used and parsley/coriander leaves and simmer for another 3-4 mins keep the gravy medium in this case as being served with french bread or bread rolls, serve hot.

Recipe-3] GREENS AND BEANS MASALA

Ingredients:

Chawli beans- 1 cup boiled.

Spinach- 1 bunch, cleaned, washed, blanched, and chopped.

Methi leaves-1/2 cup chopped

Oil/ghee- 2 tsp

Cumin seeds-1/2 tsp

Dried red chili-2 no.

Ginger garlic and green chili paste- 1 and a half tsp

Onion paste-1/2 cup

Tomatoes- ½ cup chopped

Salt to taste

Coriander powde-1 tsp

Cumin powder- ½ tsp

Turmeric powder-1/2 tsp

Red chili powder-1/2 tsp

Amchur powder-1/2 tsp

Water as needed

Garam masala powder-1/2 tsp

Coriander leaves-2 tbsp. for garnish.

Method:

1. Prepare all the ingredients for the recipe.

2. Heat oil/ghee in a pan add in the cumin and dry red chili and then add in the onion paste and ginger garlic chili paste to saute it all well, keep adding little water as needed. Add in the tomatoes, salt and all powdered spices and bhunao well for 3-4 mins on a medium flame.

3. Add in the boiled lobia and chopped spinach, methi and blend it all well in the pan, add a little water and simmer for 3-4 mins, check for seasonings, add in the aamchur powder, garam masala powder and coriander towards the end and serve hot with rotis, naans, missi rotis and laccha parathas.

Recipe 4: BLACK EYED BEAN CHATPATA CHAAT

Ingredients:

Boiled lobia- 1 cup

Khara boondi-1/4 tsp

Boiled cubes of potatoes-1/2 cup

Cucumber -1 small cubed

Tomatoes-1 small diced

Green chilies- 1 tsp chop

Onion- 2 tbsp. chopped

Mint leaves- 2 tbsp.

Coriander leaves-2 tbsp.

Chaat masala-1 tsp

Salt and pepper to taste

Roasted crushed jeera powder-1/2 tsp

Lime juice- 2 tbsp.

Imli chutney- 2-3 tbsp.

Schezuan chutney-1 -2 tsp if desired.

Crushed Papdi, sev, bhujiya or cornflakes chiwda for topping/garnish.

Method:

1. Prepare all the ingredients for the chaat.

2. Assemble all ingredients into the mixing bowl one by one and add in the seasonings, spices, sauces, chutneys etc and give it a nice toss and mix.

3. Seasonal fruits like mango cubes, grapes, chickoo cubes, pomegranate seeds can also be incorporated into the chaat to make it more nutritious.

4. Add in the mint and coriander leaves on the top along with the farsan or namkeen toppings, for non-veg options for this chaat one may add boiled cubes of eggs, boiled or tandoori chicken tikka pieces, sauté prawns etc.

Recipe- 5] BLACK EYED BEAN WALA DUM PULAO

Ingredients:

Basmati rice- 2 cups soaked for 20 mins

Soaked black-eyed beans-1 cup for 30 mins

Oil-2 tsp

Ghee-2 tsp

Bay leaf- 2 no

Peppercorns- 4-5 no

Cloves- 3-4 no

Ginger- garlic paste-2 tsp

Onions- 1 cup sliced

Tomatoes- 1 cup fresh puree

Salt to taste

Potato cubes-1 cup

Coriander powder-2 tsp

Cumin powder-1/2 tsp

Turmeric powder- ½ tsp

Kashmiri red chili powder-1/2 tsp

Garam masala powder -1/2 tsp

Water- 4 cups

Kasoori methi-1 tsp

Coriander leaves-2-3 tbsp.

Fried onions-1/2 cup for garnish

Fried nuts- ½ cup for garnish

To serve with:

Curd / raita/ papad/ pickle.

Method

1. Prepare all the ingredients as listed for the rice and bean recipe.

2. Heat oil and ghee in a pan, add in the whole spices, onions and saute for 1 min. add in the ginger-garlic paste, tomato puree and cook.

3. Add in the kasoori methi, all powdered spices, and salt to taste, and bhuna for a few minutes.

4. Now add in the drained black-eyed beans, the drained rice and add in the water/stock and bring to a boil.

5. Simmer the rice and allow the pulao to cook well, absorb all the moisture and once it is all set, remove onto serving plates, garnish and serve hot with fried onions and nuts, enjoy the recipe with bowl of curd/ raita.

Recipe- 6] BLACK EYED BEANS TOSSED SALAD

Ingredients:

For the base of the salad:

Ice berg lettuce/ Lollorosso lettuce- 1 cup

For the body of the salad:

Boiled black eyed beans-1 cup

Boiled sweet potato cubes- ½ cup

Boiled sweet corn-1/4 cup

Green and yellow zucchini- ½ cup small dices

Tomato-1 med sized, de-seed and cut into small dices

Assorted moong sprouts- ½ cup

Black and green olives- 3-4 no sliced.

For the dressing:

Olive oil-2-3 tbsp.

Honey-2 tsp

Mango pickle masala from the jar- 2-3 tsp

Lime juice-2 tsp

Chaat masala- ½ tsp

Roasted crushed cumin powder- ½ tsp

White vinegar-2 tsp

Grated jaggery-2 tsp

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

For the garnish of the salad:

Assorted nuts / seeds/ micro-greens/ olives etc as desired.

Mint leaves

Parsley leaves

Method:

1. Prepare all the parts of the salad as listed above and keep it ready.

2. Clean and rinse the lettuce leaves and place them in the serving salad plate after placing them on water absorbent kitchen towels.

3. In a bowl/ jar, shake together the ingredients for the dressing and give them a nice shake/ stir/ mix and toss it all well. Add some chopped dates in case it gets too sour.

4. Just before serving the salad, add in the body of the salad into the dressing and toss the salad well and check for seasonings, adjust accordingly.

5. Dish out the salad on a bed of crispy salad leaves, add garnishes of your choice from greens to nuts/seeds/ for non-veg variations try adding boiled cubes of chicken/ sliced chicken sausages/ boiled cubed eggs etc.

February 21, 2022

Ingredient Ideology |Getting Candid With Yellow Bell Peppers By: Dr. Kaviraj Khialani- Celebrity Master Chef.

February 21, 2022/ Ritika Dsouza

Getting Candid With Yellow Bell Peppers

The bell pepper is the fruit of plants in the Grossum cultivar group of the species Capsicum annuum. Cultivars of the plant produce fruits in different colors, including red, yellow, orange, green, white, and purple. Bell peppers are sometimes grouped with less pungent chili varieties as "sweet peppers”. Yellow Bell Peppers are full of great health benefits—they're packed with vitamins and low in calories! They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Peppers are native to Mexico, Central America, and northern South America. Pepper seeds were imported to Spain in 1493 and then spread through Europe and Asia. The mild bell pepper cultivar was developed in the 1920s, in Szeged, Hungary.

Yellow capsicums are 3 to 4 lobed fruits of the capsicum annum species. They are milder in taste than green capsicum, and so are known as sweet peppers. Orange or yellow bell peppers are more mature than green bell peppers, and are harvested before they fully mature and turn red. The yellow ones exist in the middle of their color spectrum that has a very mild taste as compared to others.

The yellow, orange, and red peppers are more expensive than the green ones because they are harvested later and spend more time on the vine. The green ones are the cheapest because they are picked earlier while they are still unripe.

Let us have a look at some of the Health Benefits of Yellow Bell Peppers:

1. Yellow bell peppers are considered to be good since they are anti- inflammatory, prevent hypertension as well.

2. Yellow bell peppers are also regarded good for eye health should be considered a good option once in a while.

3. Yellow bell peppers are good for heart health and also considered anti- cancer.

4. Yellow bell peppers regulate the blood sugar levels and also help in reducing weight

5. Yellow bell peppers are regarded as a good immunity boosting ingredient and it also prevent anaemia.

Sharing a few thoughts on the Culinary Uses of Yellow Bell Peppers:

Yellow bell peppers a good choice to add into our choice of salads, its vibrant color adds a great deal of eye appeal to a freshly tossed salad.
Yellow bell peppers go well on an open sandwich concept. Shred them, dice them, cut them into fancy shapes, toss them a little with some olive oil, or grill them a bit and place them with a contrasting flavor of spreads.
Yellow bell peppers combine well into soups as well. Add them to a wide variety of clear soups, though I would not recommend to over cook them or grind them into a puree or so.
Yellow bell peppers complement well on bruschettas, with olives, a little garlic, sun-dried tomatoes and in the non-veg categories with tuna fish, chicken sausages, ham/ salami etc. it goes well with simply boiled eggs as well.
Yellow bell pepper salsa- add them to your mexican recipes, goes well with nachos as a salsa topping with cheese sauce, great to add into burritos, on tostadas, encase them in your favorite enchiladas with refried beans, chicken or veg.
Yellow bell peppers are also one of my favorites when it comes to quiche, savoury tarts/ pies etc. love using them in my mushroom and spinach quiche filling, the yellow variety adds a nice spark, tartness and balances the other ingredients as well.

Here are a few of my favorite recipes using yellow bell peppers:

Recipe-1] CHATPATA STUFFED YELLOW BELL PEPPERS

Ingredients:

Yellow bell peppers/ capsicums- 400 gms

Oil/ olive oil/ butter- 2 tsp

For the stuffing:

Garlic- 1 tsp chopped

Onion-2 tbsp. chopped

Tomatoes- ½ cup chopped

Green chilies- 1 tsp chopped

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes- ½ tsp

Tomato ketchup-2 tsp

Red chili sauce- 2 tsp

Options for veg/non-veg:

Cottage cheese/ paneer- 150 gms, grated

Soy keema/ granules- 100 gms, soaked

Soy chunks- 150 gms, soaked

Assorted mix veggies- carrots/ beans/ peas/ cauliflower/mushrooms/corn/ zucchini/ broccoli etc.

Garam masala powder-1/2 tsp

Chaat masala-1/2 tsp

Assorted nuts-2-3 tsp chopped, cashews, raisins, almonds.

Fresh coriander leaves-2 tbsp. chopped

Grated cheese-1/4 cup

Method:

1. Prepare all the ingredients for the stuffed capsicums as listed above.

2. Cut the yellow peppers into two each horizontally and remove the seeds from within, wash and pat dry them.

3. To prepare the stuffing, heat oil/butter in a pan add in the garlic, onion and saute for a few seconds. Add in the choice of ingredients for veg / non-veg as per choice and add in seasonings, sauces and little water as needed to cook the ingredients.

4. When it is all just done, turn off the flame and add in the cheese and adjust the stuffing, add nuts and stuff the capsicum cups with the same, place it in a pre-heated oven at 170- 180 degrees celsius for 12-15 mins and serve it hot with some toasted garlic bread.

Recipe-2] BAKED YELLOW PEPPER LASAGNE

Ingredients:

Yellow bell peppers- 300 gms

For the lasagne dough:

Refined flour- 1 and a half cup

Salt- ½ tsp

Olive oil/ oil- 2 tsp

Warm water- as needed to make the dough

Mixed herbs- ¼ tsp

Chili flakes- ¼ tsp

For the yellow pepper filling:

Oil/butter- 2 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Bayleaf- 2 no

Peppercorns- 4-5 no

Green chili – 1 tsp chopped

Tomato puree-1/4 cup

Salt and pepper to taste

Chili sauce/ schezuan sauce- 1 tsp

Mincemeat- chicken / sliced mushrooms for veg- 1 cup

Green peas- ½ cup

Grated cheese-1/2 cup

White sauce- 2 cups for layering

Method:

1. Prepare all the ingredients for the lasagne recipe using yellow bell peppers.

2. Firstly, prepare the dough for the lasagne sheets or else use readily available ones. Rest the dough for 20 mins. roll out cut into rectangle shaped sheets, boil them in water 3-4 mins, place in cold water until used further.

3. Now prepare the filling, heat oil or butter in a pan add in garlic, onions, chilies, Bayleaf, peppercorns and saute for few seconds.

4. Add in the mincemeat, peas, or the veg options as well and saute for 1 min, add in seasonings, herbs, puree and bhunao for a couple of minutes.

5. Add a little water or stock if needed. Cover and cook for few minutes. Turn off the flame and check for seasonings, adjust as needed.

6. Pre-heat the oven at 180 degrees celsius, grease a baking dish with little butter, place a layer of the white sauce, then place the lasagne sheet and top it up evenly spreading out the prepared filling.

7. Sandwich the same and continue with the layers going upwards, finally a spread of white sauce, sprinkling of chili flakes, herbs and cheese and place the dish for baking for around 20 -22 mins, remove and serve hot.

Recipe-3] MARINATED YELLOW PEPPER RELISH

Ingredients:

Yellow bell peppers – 250 gms

For the base of the salad:

Assorted lettuce leaves- 1 cup, Iceberg/ Lollorosso

For the body of the salad:

Red/ green capsicums-1/2 cup cut into strips

Cucumber- 1 med sized, peeled, cut into strips.

Sliced onions- ½ cup

White radish/ red radish- ½ cup cut into strips

For the dressing of the salad:

Oil/ olive oil- 2-3 tsp

White vinegar- 1-2 tsp

White wine-1 tsp optional

Salt and pepper to taste

Mint leaves- 10-12 no

Coriander leaves- 2 tbsp. chopped

Sugar- 1 tsp

Flax seeds/ pumpkin seeds/ sunflower seeds- 1-2 tsp

For the garnish of the salad:

Pomegranate seeds- ¼ cup

Fresh sprigs of parsley- 3-4 no

Sliced lime- 2-3 no

Cherry tomatoes- 2-3 no

Method:

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

2. Clean, wash and rinse the lettuce leaves under running water, place them in ice-cold water until used.

3. In a mixing bowl, combine together the ingredients for the dressing and mix well. Add in the body of the salad from strips of yellow bell peppers to all the others.

4. Toss the salad well, add choice of non-veg ingredients if desired like saute prawns, sliced tandoori chicken tikka, sliced chicken salami etc.

5. Place the tossed salad on a bed of crispy lettuce leaves in a salad plate and garnish it appropriately. Serve immediately and enjoy the crunch and munch on the relish bowl.

Recipe- 4] ZAIKEDAAR BHARWAN YELLOW SIMLA

Ingredients:

Yellow bell peppers- 400 gms.

For the stuffing:

Oil/ butter/ olive oil- 2 tsp

Mustard seeds-1/2 tsp

Cumin seeds-1/2 tsp

Curry leaves- 8-10 no

Slit red chilies- 1-2 no

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1 tsp chopped

Onion- 1 small chopped

Salt to taste

Boiled mashed potatoes- 2-3 med sized

boiled whole green moong dal- ½ cup

tomatoes- ¼ cup chopped

turmeric powder- ¼ tsp

cumin powder-1/4 tsp

coriander powder- 1 tsp

red chili powder- ½ tsp

garam masala powder-1/4 tsp

lime juice-2 tsp

coriander leaves- 2 tbsp. chopped

grated cheese- 2-3 tsp

Method:

1. Prepare all the ingredients for the stuffed simla mirch recipe.

2. Slice off the tops of the yellow bell peppers and scoop out the seeds, rinse the opened up cups and pat dry them.

3. To prepare the filling, heat oil/ butter in a pan and add in all the ingredients for the tempering/ tadka and allow to crackle/splutter a little.

4. Now add in the garlic, ginger, chilies and onions and saute for a few seconds. Now add in the boiled mashed potatoes, all masalas, and salt to taste, the boiled green moong as well and cook them all together for 3-4 mins.

5. Add in the fresh coriander leaves, lemon juice and cheese and turn off the flame, stuff the filling into the prepared yellow bell pepper cups and place them on a baking tray and allow to cook in the oven at 160 degrees celsius for around 18-22 mins, remove and enjoy it!

Recipe- 5] YELLOW BELL PEPPER TANGY TOSS SALAD

Ingredients:

Yellow bell peppers- 250 gms

For the base of the salad:

Assorted lettuce leaves/ purple cabbage/ white cabbage- 1 cup

For the body of the salad in addition to yellow peppers:

Red peppers- ½ cup cut into strips/ dices

Tomatoes- 2 no ripe, de-seeded and cut into strips

Cucumber- 1 small, peeled and cut into strips

Shallots- 10-12 no, peeled and cut 1 x 2

Feta cheese- ½ cup crumbled a little

Black olives- 4-5 no

Green olives- 4-5 no

Fresh basil leaves- 10-12 no

Cherry tomatoes- 4-5 no

For non-veg options for the salad:

Boiled diced chicken cubes- ½ cup

Sliced chicken sausages- ½ cup

Sliced grilled / chicken tikka- ½ cup

For the dressing of the salad:

Olive oil/ Oil-2-3 tbsp.

Mustard paste-1 tsp

Salt and crushed black pepper to taste

Capsico/ tabasco- ½ tsp

Mango pickle- 2 tsp

Orange juice- ¼ cup

Mint leaves- 8-10 no

For the garnish of the salad:

Assorted nuts and seeds – 1-2 tsp

Fresh pomegranate seeds- ¼ cup

Method:

1. Prepare all the ingredients for the salad as listed with all the elements.

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

3. In a mixing bowl, combine together the ingredients for the dressing and adjust the seasonings to taste.

4. Arrange the body of the salad on the bed of lettuce leaves and place the feta cheese as well.

5. Just before serving, drizzle the tangy tart dressing over and place garnishes as desired on the salad plate and serve it immediately.

6. Non-veg options as listed above can also be used in the above recipe to add variety.

Recipe- 6] STUFFED PASTA SHELLS WITH YELLOW PEPPERS

Ingredients:

Yellow bell peppers- 150 gms

Shell shaped pasta / conchigle- 150- 200 gms

Oil/ olive oil- 2-3 tsp

Butter-1 tsp

Garlic- 2 tsp chopped

Onion- 1 small chopped

Green chilies- 1 tsp chopped

Salt and pepper to taste

Soya granules- ½ cup soaked

Garam masala powder-1/4 tsp

Water-1/4 cup to cook

Tomato sauce-2-3 tsp

Fresh cream-2-3 tsp.

Grated cheese-1/4 cup

Olives- 3-4 no each, black and green

White sauce- 1 and a half cup

Chili flakes-1/2 tsp

Mixed herbs-1/2 tsp

Chopped parsley-2 tsp

Method:

1. Prepare all the ingredients for the stuffed shell pasta recipe.

2. Boil water, add in a little salt and oil and boil the shell pasta in it for a few mins until just cooked/ al dente stage, refresh with cold water and drizzle a little oil and keep aside.

3. In a pan heat oil and butter and saute the garlic, onion, chilies for a few minutes and add in the soaked, drained soya granules, small dices of yellow bell peppers, add in the seasonings, sauces, spices as per taste.

4. Saute the mixture for a minute, add in little water and allow to cook for 6- 8 mins. turn off the flame and add in little cheese and mix.

5. Once cooled down a little, stuff the boiled shell shaped pasta with the prepared filling as above. Pre-heat the oven to 160 degrees celsius. grease a baking dish, place a little white sauce at the base and arrange the stuffed pasta on it, drizzle some tomato sauce, mixed herbs, chili flakes, some more white sauce and cheese.

6.Bake the pasta in the dish for around 10-12 mins and remove, serve it hot with toasts/ french bread/ garlic masala pao etc.

blog

Ingredient Ideology | LAUKI KI LAZZAT By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | THE CALZONE FIESTA By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | CARING FOR CROQUETTES By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | CALLING ON SHAKSHUKA – A Middle- Eastern Delicacy! By: Dr. Kaviraj Khialani- Celebrity Master Chef.

CULINARY DIASPORA FROM NEPAL A Land of Goodness in Food & Tourism By Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | TASTE OF ARUNACHAL PRADESH By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | Love For Lasagne By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | Crush On Cutlets By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | GOING GREEN THIS SUMMER OF 2022 By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | BAINGAN-E-BAHAR By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | STEAMED TO PERFECTION By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | ASSAMESE CULINARY DELIGHTS By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | THE TURMERIC TRIVIA By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | Amusing Amaranth Delicacies By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Amusing Amaranth Delicacies

Ingredient Ideology | Mock Meat Mantra By: Dr. Kaviraj Khialani- Celebrity Master Chef

Mock Meat Mantra to Suit the Palate

Ingredient Ideology | THE BUNNY CHOW TREAT By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | BEETROOT: An Interesting Root to Stand by! By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | The Pleasing Pine Nuts By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology | BLACK EYED BEANS TO BINGE ON By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Ingredient Ideology |Getting Candid With Yellow Bell Peppers By: Dr. Kaviraj Khialani- Celebrity Master Chef.

www.hospemag.me