KADAI VEGETABLES WITH PURPLE POTATOES
- 1/2 tablespoon olive oil
- 1 teaspoon fennel seeds
- 2 dry red chillies
- 1 small onion – quartered
- 1 teaspoon ginger – minced
- 1 teaspoon garlic – minced
- 1 tablespoon tomato paste
- 1 teaspoon turmeric powder
- 1 teaspoon Kashmiri red chili powder
- 1 tablespoon coriander powder
- 2 large carrots – cubed
- 1 red bell pepper – quartered
- 1 green bell pepper – quartered
- 10 French beans – cut into 1 inch size
- 4 small purple potatoes (with the skin on) – quartered
- 1/4 cup frozen peas – thawed
- 1 teaspoon garam masala
- 1/4 cup kasuri meethi / dried fenugreen leaves
- Salt to taste
- 1/4 cup water
- Heat oil in a large kadai (cooking pan). Once they are hot, throw in the fennel seeds, tear the chili into half and add to the tempered oil. Saute for 10 seconds.
- Then add the onions and little salt , about a 1/2 teaspoon and cook covered for 8 minutes on medium low flame. Saute to avoid sticking to the base. Add the ginger and garlic and saute for 60 seconds.
- Mix in the tomato paste, turmeric, chili and coriander powder and mix well to combine. The mixture will look dry, add a tablespoon or so water to avoid burning.
- Add the bell peppers, beans, carrots, potatoes (with the skin on) and mix well.
- Pour the water and cook covered for 20 minutes until the vegetables turn tender. Switch off the flame and sprinkle the thawed peas. Cover and let the steam cook them for 5 minutes.
- Sprinkle garam masala, salt and kasuri meethi. Mix and serve hot with roti/pulao/pilaf.
Quinoa and its benefits
Where to find one?
5. They are gluten free, wheat free, cholesterol free
6. Quinoa had the highest content of unsaturated fats and a lower ratio of carbohydrates than any other grain
As a child I used to hate beets. My mom would never listen to me and pack a box full of steamed beets tempered with mustard seeds and coconuts for lunch to school. I would eat my lunch in the play area outside the classrooms where there will be piles of sand, twigs and mud around. There was this silly tradition to place a little amount of food to God before we ate followed by a little prayer to shower us with good grades. Some silly boy/girl who didn’t like what his mom gave for lunch must have started this tradition and it went viral in school. Anything and everything nutritious from greens to dhaals (lentils) would lie dumped in the corner like a waste pile while the deep fried puris (flat bread), samosas, dosas went inside the happy tummy. We would head back to class half starving but half happy that mom would not know about this secret and would think that we ate them all. And I took this little ritual bit seriously, I suppose. Instead of keeping a little to God, I used to offer my entire beets stir fry and many more healthy dishes to Him. I mean don’t you guys think it tastes like dirt. I never attempted to relish it until my high school days but slowly when I learned about its health benefits, I started with a simple stir fry with beets scented with coconut oil. That was one dish made by S chechi’s mom and I got addicted to her version of beets from there on.
Goodness about this blood red colored vegetable:
1. The reddish color of beets comes from betacyanin and it is this one which protects you from different types of cancer.
2. It is loaded with phytochemicals.
3. They are rich in certain vitamins like A, C and minerals like potassium, manganese, iron, copper, phosphorous and copper.
4. If you are constipating, try adding beets to your food as they have good amounts of fiber in them.
5. Beets can lower blood cholesterol, blood pressure and improve the immunity.
Getting beets into my husband’s food is a challenge for me. He will complain about the earthy taste it has. One cannot blame him for that? It tastes muddy because of a chemical called geosmin which is produced by microbes in soil and the beets for some reason absorbs them. So its the cooks like us who have to come up with tricky ideas to get beets in our loved one’s meals. I have tried several dishes with beets – first up was beets soup, phew! went straight to trash then I served our age old dish beets stir fry (poriyals) – again back to trash. Fed up and irritated with my husband’s cold shoulders to beets I came up with beets vathakozhambhu (beets simmered with tamarind and other spices) – was a success then it was beets chocolate cake – success again and now this lamb curry with beets – super success!
I saw this recipe in Kulsum’s beautiful blog. She had made lamb with chunks of beets, onions and tomatoes. I made a few variation based on my family’s liking for beets. Since my husband doesn’t like the gritty muddy taste of beets, I made a puree of it and went ahead making the curry just like Kulsum but without tomatoes and tamarind. My son loved this curry and kept licking his tiny cute over and over again. The mild sweetness from the beets blended beautifully with juicy meat and aromatic spices. Since they were pressure cooked, the flesh just knocked off the bone. The curry was balanced with amazing texture, pretty color and intense flavor.
Fresh crisp air, spring flowers at the dinner table, colorful easter eggs in a basket, bunny shaped chocolates everywhere, sunshine to brighten your day – Easter is here and it’s the time of the year to make new memories with family. If you are planning to serve lamb this season, try this recipe for sure. You are giving your family
the goodness of the beets
along with the meats
(wow! wonderful rhyming right?!?).
Generally people broil, grill or roast but today’s recipe calls for pressure cooking the lamb. Yes, it saves a lot of your cooking time and gas and the juicy lamb will just fall of the bone.
Lamb or goat or mutton – Whatever you call it, this meat is gaining a lot of attention in South beach diet or in any program that recommends lean loin chops or leg of lamb. It is both lean and tasty – a wonderful pack of two great things. If turkey is for Thanksgiving then Easter goes synonymous with lamb. Hence for this Easter why don’t you all team up the lean lamb/goat chunks with beets and flavorful Indian spices and turn the bland lamb to an exotic delicious curry.
Lamb curry with beets
Cooking Level: Easy
Time: 30 minutes
Source: Kulsum (with my variations)
- 1 tablespoon olive oil
- 1.5 pounds lamb, lean meat – cubed, can be with bones
- 1 medium sized beets or less , about 250 grams
- 2 cups red onion, finely chopped
- 2 tablespoons ginger garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder ( I use Kashmiri hot)
- 2 teaspoon coriander powder
- 1 teaspoon garam masala
- 2 cups water
- Salt to taste
- Pressure cooker with a whistle and gasket
- Wash and peel the beets. Cut them into inch size cubes. Set aside.
- Heat oil in the base of the pressure cooker. Once hot enough, add the beets and let it brown a bit, about 5-8 minutes. It will turn soft and then increase the heat to high and let it roast for 2-3 minutes. Remove and let it cool. Once cooled grind them to a fine puree (without water).
- Add the onions with little salt to the same oil (that cooked the beets) and let it cook covered for 8 minutes, until they brown.
- Now add the ginger and garlic and saute for 2-3 minutes, until the raw smell disappears. Add the meat and brown the meat. Add the turmeric, red chili,coriander powder and garam masala.Stir to combine.
- Pour the beets puree and two cups of water. Pressure cook till the meat is tender, about 10 whistles.
- Garnish with cilantro and adjust salt to taste. Serve hot with rice/naan/chapati or roti.
1. Since it is made with lean meat, it can be eaten in phase 2 and 3 of South beach diet. As it has beets in it, it cann’t be eaten in phase 1. But you can make the same curry without beets or make it with zucchini, bengal gram, egg plants.
2.An ideal side idea for those looking to lose weight. The entire dish has used only 1 tablespoon oil and the meat gets cooked in the juicy beets sauce and not the oil.
3. Can be eaten in moderation during gestational diabetes and also a great way to get beets to your kids.
Keeping in mind our never dieing cricket spirit, Ria posted in her FB profile asking fellow Indian Food Bloggers to join her cook something to add to the spirit of cricket as we watch the World Cup Cricket 2011. ‘WE’ cooked together on the game night with the recipes of our choice and planned to post it the following day.I made a very simple turkey roll up with cilantro-mayonnaise spread at 3.00 am. This is a perfect snack for a game night (rather early morning), so simple to prepare as you need not more than 5 minutes to assemble and serve. The key thing for me on a game day is to serve something that will not take much of my time in the kitchen, so that I could head back to the living room to watch the fun with others This recipe is inspired from the South Beach Diet Book.Enjoy! Jai ho!!!!
These roll ups are ideal for Phase 1, 2 and 3 of South beach diet. Stick with maximum 2 rolls for a snack. You could add any veggies of your choice for the stuffing (For phase 1 avoid carrots, beets, peas, potatoes and corns for stuffing) and this roll up is a perfect snack for women with gestational diabetes.
4 slices turkey breast
4 medium Boston lettuce leaves – diced
4 scallions – diced
4 red bell pepper – diced
4 baby cucumber – diced
3/4 cup reduced-fat mayonnaise
3/4 cup loosely packed cilantro leaves – finely chopped
1 tablespoon fresh lime juice
1 teaspoon light soy sauce
1 teaspoon chilli flakes
1 small clove garlic – minced
Place the mayonnaise, cilantro, lime juice, soy sauce, and garlic in a bowl and mix well.
Place 1 slice of turkey and spread with 1 tablespoon Cilantro Mayonnaise. Then layer them with little lettuce, scallions, cucumber and peppers. Drizzle some more spread on top and fold into a tight, cigar-like roll. Serve cold.
Holidays are done. January 1st has arrived. New resolutions are made.
No more chocolates. No more candies. No more cookies and cakes.
Back to routine. 5.30 AM Alarm. Work. Cleanse and Detox.Workout. Eat Right.
I am sure everyone’s New year started with fresh plans and resolutions. My first plan was to cleanse and detox my body. That means eating the right stuff that would help me get rid of all the toxins and residual fat inside my intestine.
Imagine your digestive system to be a long rope. One end of the rope is your mouth and other end is rectum. When food travels from mouth to rectum, it gets digested and absorbed along the way. The solid material that is left is excreted via the large intestine and rectum.
Eating a diet rich in vegetables and fruits ( Yes, you heard me right! Vegetables go first as they contain less fructose than fruits) is key as they are stuffed with living enzymes, vitamins, fibre and trace minerals.
Let me tell you what happens when we eat processed food.
When a person consumes a diet high in over processed, refined, high fat and sugar, low fibre diet, the muscles that help to propogate food in the intestines become weak and ineffective. The food will get stuck in small pockets along the way and get stored in the walls of colon. These substances can ferment and become toxic. This provides optimal conditions for pathogenic bacteria to proliferate. Constipation will be the first symtom to show up. Colon is responsible for storing waste, maintaining water balance and absorbing vitamins. When colon becomes toxic, poisons are circulated and blood doesn’t absorb the required nutrients. That’s when you begin to feel hungry all the time and eat more. It’s a vicious circle. Cleansing helps with weightloss too.
I found a list of foods that help to cleanse and detox your body. There are lot of online articles on “clean food”, “green smoothies”. You can google and read about them. One food that I love to eat often is MUNG BEANS. It is higly recommended in Ayurvedic cooking as it helps to pull out the waste clinging around the colon wall. I started my first day with Mung Bean Salad and with its broth I made rasam.
This rasam is unique as I have used mung bean broth instead of yellow lentils. I reserved the water I used to cook the mung bean. I flavored them with mint leaves and didnot use the typical “rasam podi”. You can make it with few key spices you have in your kitchen. It’s spicy, flavorful and totally South Indian in taste. I like to eat healthy food with my desi twists to it.
Serves: A party of 10
- 1 tablespoon olive oil
- 1/2 tablespoon mustard seeds
- 1/2 tablespoon cumin seeds
- 1 dry red chily
- 2 teaspoon asafoetida
- 10 curry leaves
- 5 garlic cloves – chopped
- 1 large tomato – chopped
- 1 teaspoon turmeric powder
- 2 teaspoon chili powder
- 1 tablespoon cumin powder
- 1/2 tablespoon pepper powder (made freshly)
- 2 tablespoon coriander powder
- 2 cups Mung bean broth (or use yellow lentils broth – cook 2 tablespoon yellow lentils in 2 cups water for 30 minutes or pressure cook for 5 whistles)
- 1 tablespoon tamarind pulp ( make a fresh concentrate with tamarind flesh in warm water)
- 2 cups water
- 1/2 cup mint leaves , crushed in a mortar and pestle
- 2 teaspoon salt , add more if needed
- Heat oil and once they are hot, add mustard seeds and let it pop. Throw in the cumin seeds, asafoetida, curry leaves and dry red chilly.
- Add garlic and tomatoes. Saute for 3-5 minutes. Add turmeric, chili, cumin and coriander powder. Mix in with the tomatoes.
- Pour the mung bean or yellow lentil broth, tamarind pulp and water. Bring it to a boil, takes about 15 minutes. Add freshly crushed mint leaves. Simmer for another 5 minutes. Cover and let it sit for 10 minutes.
- Since it has mung bean, this soup can be eaten in phase of South Beach Diet.
- It is also an ideal soup during gestational diabetes and weightloss.
- Mint rasam is perfect drink to cleanse and detox your body.
Everyone wants to lose weight. Even the thinnest, tiniest friends of mine would talk about losing their teeny-tiny flab around their tummy. The most common topic I hear in dinner parties is about what to eat and what not to eat to lose weight. Imagine talking about dieting with delicious food on the table. I have friends who fall on both the extreme category of eating – the ones who eat everything and enjoy the gastronomic indulgence and others who talk about fiber, protein and carbs in a serving. I have been there and have heard them share their gyan for the entire evening. I can call myself the chameleon, well just with regard to food. If I hang out with girls who love deep fried, high sugar rush food, I wouldn’t mind sharing their meal and infact I would eat to my heart’s content and if I happen to dine with the “health conscious” bunch, I munch on salad, grilled salmon or brown rice with them. Either way I enjoy their company and for the reputation I have with my husband, I jump on and off the diet plan. With my rules, its OK to fall off the band wagon and it’s totally OK to indulge.
I am not complaining or cribbing but all I am saying is that “how to lose weight” is such a frequent topic at any party. If everyone knew the “magic mantra”, we would all be as chic and sleek like a model and the bitter fact is nobody knows what really works to get the weight loss going in the right direction.
But one thing which seems to work for me is our good old Ayurvedic drink made with ginger,lemon and honey. It was my mom who got me into the habit of drinking it. She would crush and simmer ginger with water and mix honey and lemon juice with it and that’s my health drink to treat cold and flu. When I became plump and chubby like pumpkin at teenage, my mom gave this drink every morning. She read in some Ayurvedic magazine that this concoction helps to lose weight as the ginger will rev-up your metabolism. There are no scientific papers to support this finding but over the years, I have seen “living” examples of people whose health has improved because of this drink. Like in any dietary approach, it might work for few and may not for many.
That’s the new me after losing a total of 26 pounds in the last 1 yearTo those of you who are new to my blog, I have been blogging about my journey with South beach diet. I reached a plateau and scale wasn’t going down after I lost close to 22 pounds. Then I started drinking ginger-honey-lemon concoction everyday and did a 4 mile hike three Saturdays and watched not to eat deep fried or high sugar foods. And VOILA! I lost 4 pounds in 6 weeks. I feel that the drink and little workout helped me kick start the weightloss.
When we had stomach upset, my grandmother would make us chew ginger with rock salt. Traditionally, ginger was used to treat gastrointestinal problems. The volatile oil in ginger can help to normalize the fat metabolism, helps in toxic disposal, treats cold & flu and also prevents cancer. Regular use of ginger can help to speed up your metabolism. Apart from improving metabolism, ginger inhibits bad cholesterol buildup in the heart and liver. It directs the body to slow down the cholesterol absorption by stimulating the conversion of cholesterol to bile acids.
Honey is an excellent natural sugar source. Yes! there is sugar in it but it also contains minerals and vitamins. Let me tell you what happens when we consume raw table sugar. Imagine you ate a piece of cake with tons of sugar in it. To digest the sugar, the vitamins and minerals present in the body are used to get the digestion going. Inturn, the body runs out of sufficient vitamins and minerals. These nutrients play a key role to dissolve fat and cholesterol. If they are absent, the fats and cholesterol are going to stay back in your body and hence we gain weight when we consume sugary food (ofcourse their calorie content also accounts for the weight gain). On the contrary, honey supplies your body with sufficient vitamins and minerals and helps to lose weight. Honey helps to purify blood and helps to get rid of the fat deposited in the body. Honey with lemon juice and ginger is the most sought after treatment method for obesity. According to Ayurveda, it sets the process going without the loss of energy and appetite. You can drink this concoction after a elaborate oily meal, it helps to detox your body.
This drink was even mentioned in one of Dr.Oz’s episode that covered solutions for weigthloss. As I have mentioned it earlier, this drink might work for some and may not work for some. I am glad it did wonders for me. I have been drinking this for the last 8 weeks and on a general note, I feel so light and I don’t feel too bulky after a greasy meal.I am sharing my story here and I am not promoting this drink as a weightloss miracle remedy. Apart from helping to lose weight, this Ayurvedic drink is good for overall well being. You can try and test the drink for yourself.
AYURVEDIC DRINK RECIPE FOR WEIGHTLOSS
Serves : 1
- 1 tablespoon fresh ginger – crushed / minced
- Juice of 1/2 lemon (large ones)
- 1 tablespoon honey
- 6 oz water
- Bring ginger and water to a rolling boil for 3-5 minutes. Switch off the flame and let it cool down a bit.
- Mix in lemon juice and honey. Stir and drink on a empty stomach.Additional notes
- Remember you cann’t take honey when following South beach diet. This drink is something you can add to your low-glycemic diet plan.
- Weightloss will happen if you couple this drink with healthy eating habit and regular exercise.
Since few of my friends have reached out asking whether we can store this drink in fridge and use it for the entire week. The answers is NO. You can store just the ginger extract and warm it in microwave for 30-60 seconds and squeeze fresh lemon juice and honey before you drink. I read somewhere that honey shouldn’t be warmed. I follow that rule.
1/2 tablespoon fresh ginger- minced
1/4 teaspoon turmeric powder
6 cups water
Salt to taste, about 1 1/2 teaspoon
Juice of one lemon