Carrot Salad

Ever wondered why Carrot is good for your eyes? It is because of the beta-carotene present in them. In addition to giving the carrot its name and orange color, it also converts to vitamin A in the body which helps improve vision. The Vitamin A forms a purple pigment called rhodopsin the eye needs to see in dim light. Rhodopsin production is spurred by vitamin A, raising the effectiveness of the light-sensitive area of the retina. Not getting enough vitamin A can actually lead to night blindness. The beta-carotene in carrots is an anti-oxident combating the free radicals that contribute to conditions like cancer, heart disease, and macular degeneration.

Even though carrots are so good, being a root vegetable and sweet in taste, be mindful of it if you are on a diabetic diet. For this salad, i added Nu Salt which is a salt substitute for sodium, so if you are on a low sodium diet this will be a perfect salad where the kind of awful taste of nu salt is offset with the sweet carrot and the lemon juice.

Preparation Time – 10 Minutes

Cooking Time – 2 Minutes

Serves – 4

Ingredients

Carrots – 4

Onion – 1

Bell Pepper – 1/2

Nu Salt – 1 Tsp or to taste

Lemon Juice – 1 Tsp or to taste

Black Pepper – 1 Tsp

Tempering

Oil – 1 Tsp

Mustard seeds – 1/2 Tsp

Asafoetida powder – pinch

Method

1) Wash, peel and grate the carrots, chop the onion and bell pepper into fine pieces.

2) Add nu salt, lemon juice, black pepper to the vegetable mix.

3) Heat a pan, add a tsp of oil and once it is hot add the mustard seeds.

4) Once the mustard seeds stop spluttering, add the asafoetida powder and switch off the stove.

5) Transfer this to the vegetable mix, stir to combine and enjoy.

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Dates Doodh Peda

Doodh Peda is an Indian sweet, which is made by simmering milk for few hours and condensing it and adding sweetener to it. I am not boasting this as a health food but this definitely is a much healthier version of the regular doodh peda. This is made from unprocessed raw milk, rich in Calcium and protein and using the iron rich date syrup in place of refined sugar. Try it out and i am sure you will like it.

Preparation Time – Nothing

Cooking Time – 20 Minutes(Few hours if you prepare Mawa from Scratch)

Serves - 6

Ingredients

Ghee(Clarified Butter) –2 Tbsp

Khoya/Mawa/Unsweeted Condensed Milk – 1 Cup

Date Syrup – 1/2 Cup

Milk – 1/4 Cup

Saffron few strands

Cardamom Powder – 1/2 Tsp

Method

1) Mix the khoya and date syrup well, and warm it over a low fire.

2) Soak the saffron strands in the milk for few minutes

3) Add the ghee and milk little by little stirring with a heavy ladle smoothening out any

lumps till all the milk is evaporated the the whole thing becomes like a thick mass and

starts leaving the sides.

4) Add the powdered cardamom and switch of the stove.

5) Once little cold to handle, make small balls of the khoya mixture and press on the nuts or raisin in the

center.

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Green Plantain Curry(Vazhaikkai Curry)

Plantain is very rich in potassium, and it is commonly prescribed by doctors for people who have low level

of potassium in their blood. The potassium in plantain is very good for the heart and helps to prevent

hypertension and heart attack. It is also rich in magnesium, phosphate, vitamins A, B6, and C which helps

maintain vision, good skin, and build immunity against diseases. Plantain is low in fat, high in fiber and also

high in starch. However the carbohydrate in the green unripe plantain is stored as a complex starch, slowly

released after cooking and it is a good inclusion in a diabetic diet. But if you are on a diabetic diet plan

include this as your starch food and not just treat it as a vegetable.

Preparation Time – 10 Minutes

Cooking Time – 20 Minutes

Serves – 4

Ingredients

Cooking Banana/Plantain – 4 Small sized

Turmeric powder – 1 Tsp

Salt – 1 Tsp

Curry powder – 1 Tsp

Tempering

Coconut Oil – 2 Tsp

Mustard seeds – 1/2 tsp

Urad dal – 1 Tsp

Asafoetida powder – pinch

curry leaves few

Method

1) Wash peel and cut the plantain into small cubes.

2) Boil enough water in a pan and then add these chopped plantain pieces along with salt and

turmeric powder and cook till tender.

3) Drain and discard the water and set this aside for the water to completely drain.

4) Heat a pan, add oil and then add mustard seeds. Once the mustard seeds stop spluttering,

add the urad dal and asafoetida powder and curry leaves.

5) Once the urad dal slightly brown, add the cooked plantain pieces and then saute for 5 minutes.

6) Once all the moisture is evaporated add the curry powder and saute for 2 more minutes and then

switch off and serve with any main dish of your choice.

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White Pumpkin Curry in Coconut & Yogurt Sauce (Poosanikai Mor Kootu)

White pumpkin is used widely in Indian Cuisine, and is considered much superior to its orange counterparts. Unlike the orange pumpkin, the white pumpkin doesn’t taste sweet and is very watery. This is a low glycemic vegetable and very ideal for people with diabetes and who are on a weight loss plan. Also the juice of white pumpkin is believed to be a very good brain stimulant. The white pumpkin by itself doesn’t have any taste of its own and the addition of coconut and and sour yogurt and green chili gives it a tangy spicy yummy taste and flavor. You can find white pumpkin in your local Asian Indian store.

Preparation Time – 10 Minutes

Cooking Time – 20 Minutes

Serves – 2

Ingredients

Chopped White Pumpkin – 4 Cups

Sour Yogurt – 1/3 cup

Grated Coconut – 1/3 Cup

Green Chili – 2 or to taste

Salt – 1 Tsp or to taste

Asafoetida powder – pinch

Tempering

Coconut Oil – 2 Tsp

Mustard seeds – 1/2 tsp

Urad Dal – 1 Tsp

Curry Leaves – few

Method

1) Boil the chopped white pumpkin pieces adding salt and asafoetida powder with very little water.

2) Since the vegetable by itself is watery, in the cooking process will become more watery so add

very little water and cover and cook till tender.

3) Once cooked grind the grated coconut, green chili, cumin seeds and rice flour together into a

nice paste and add it to the cooked white pumpkin pieces.

4) Simmer this for 5 minutes, stirring in between and switch off.

5) Heat a pan, add oil and then add mustard seeds, once the mustard seeds stop spluttering add

the urad dal and curry leaves. After the Urad dal slightly brown transfer the tempering to the

cooked pumpkin.

6) Let this pumpkin coconut mixture cool for 5-10 minutes, when it is not too hot add the sour

yogurt and mix thoroughly.

7) Serve this with hot quinoa, rice or Indian flat bread.

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Green Mung Bean & Split Chick Pea Curry

Green Mung Bean & Split Chick Pea are widely used in Indian Cuisine and they can be found in Asian Indian Store. Both these legumes are very good source of protein without any fat associated with them and low in glycemic index, good source of iron and fiber. These are good for people who are on a weight loss diet, growing children and people with diabetes.

With all the spices added to the bean, they simply enhance the flavor and taste and are sure treat to eat. In all these gravy types, normally lot of butter or cream is added, but i just skipped these two and added milk instead to get a creamy gravy. Don’t be intimidated by the long list of ingredients, it is a very simple curry with few spices and in fact these are the base spices which are used in spiced kidney bean, chick pea curry.

Preparation Time – 10 Minutes

Cooking Time – 40 Minutes

Serves – 4

Ingredients

Green Whole Mung Bean – 1 Cup

Split Chick Pea(Chana daal) – 1/2 Cup

Ginger – 1 inch piece

Onion – 2 medium sized chopped finely

Tomato – 2 medium sized chopped finely

Turmeric powder – 1 Tsp

Salt – 1 Tsp or to taste

Red Chili powder – 1 Tsp or to taste

Garam Masala powder – 1 Tsp

Ginger Garlic paste – 1 Tsp

Whole Garam Masala – 1 Tbsp

Green Chili – 1 or 2 as per taste

Asafoetida powder – 1/4 tsp

Milk – 1/2 cup

Mustard seeds – 1/2 tsp

Oil – 1 Tbsp

Chopped Cilantro – 1 Tbsp for garnishing

Method

1) Soak Mung bean over night, rinse and drain and add enough water to cover the surface of

green mung bean and chana dal and cook in a pressure cooker separately by adding 1/2 tsp

and 1/4 tsp salt and the piece of ginger and asafoetida powder. Adding ginger and asafoetida

powder will decrease and the gassy and bloating effect of eating these beans.

2) Heat a pan, add the oil and once the oil is hot, add the mustard seeds. After the mustard

seeds stop spluttering, add the whole garam masala once they are slightly browned add the ginger

garlic paste and saute till the raw smell is gone.

3) Now add the chopped green chili and chopped onions and fry till the onion turns translucent.

4) Add the chopped tomato pieces, turmeric powder and salt and fry till the tomatoes are cooked

completely and become a thick paste.

5) Combine the cooked mung bean and chana dal and add 3/4th of the cooked beans to the

tomato, onion paste and mash the rest of the bean to a fine paste and add this paste also to

to the rest of the bean and add little water and garam masala powder and simmer in low heat for

10 minutes till all the spices are well absorbed by the beans.

6) Now add the milk and the required amount of water based on the consistency you want and

simmer for 5 minutes and then switch off. Garnish with chopped cilantro and serve hot with

Indian flat bread or rice.

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Kadai Paneer

Paneer/Cottage cheese is a vegetarian cheese made without rennet which is a very good source of calcium and protein however it is high in fat, so watch out and eat in moderation. Kadai paneer is a famous Indian side dish which is made with cottage cheese, bell pepper and spices and tastes fantastic with flat bread or rice or just tastes great by itself.

Preparation Time – 10 Minutes

Cooking Time – 15 Minutes

Serves - 4

Ingredients

Paneer Cubes – 2 Cups

Cubed Bell Pepper/Capsicum/Shimla Mirch – 1/2 cup

Sliced Onions – 1 Cup

Chopped Tomatoes – 1 Cup

Ginger Garlic Paste – 1 Tsp

Turmeric powder – 1 Tsp

Red Chili powder – 1 Tsp

Dried Fenugreek leaves(Kasoor Methi) –1 Tsp

Oil – 1 Tbsp

Clarified Butter – 1 Tbsp

Bay leaf – 2

Cloves – 2

Cinnamon - 1

Salt – 1 Tsp or to taste

Method

1) Heat Oil in a pan, add cinnamon, cloves and bay leaf and then add the ginger garlic paste.

2) Grind the tomatoes into a paste.

3) Now add the onion and saute till they are translucent. Now add the tomato paste, turmeric

powder, red chili powder, salt and fry till the water from the tomatoes evaporate and it becomes a thick paste.

3) Add green bell peppers and cover the pan and simmer it for about 5 minutes until the pepper are half cooked.

4) Add butter,the paneer pieces and crushed kasoor methi and cook till the bell pepper is cooked

completely.

5) Serve hot with Indian flat bread.

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Onion Pickle(Thokku)

Life without Onion, would be impossible for me. It just not only adds taste and flavor to the dishes you

cook but has immense health benefits.

Onions have a variety of medicinal effects. Early American settlers used wild onions to treat colds, coughs,

and asthma, and to repel insects. In Chinese medicine, onions have been used to treat angina, coughs,

bacterial infections, and breathing problems. Onions are a rich source of flavonoids, substances known to

provide protection against cardiovascular disease. Onions are also natural anti clotting agents since they

possess substances with fibrinolytic activity and can suppress platelet-clumping. The anti clotting effect

of onions closely correlates with their sulfur content.

Preparation Time – 15 Minutes

Cooking Time – 30 Minutes

Serves – 20

Ingredients

Red Onion – 6

Red Chili – 8 to 12 depending on your taste

Red Chili powder – 1 Tsp

Tamarind – Lemon Sized ball

Salt – 2 Tsp or to taste

Tempering

Oil – 3 Tbsp

Mustard seeds – 1 Tsp

Asafoetida powder – 1/2 tsp

Method

1) Wash, peel and chop the onions, soak the tamarind in warm water to cover the surface.

2) Heat a pan, add a tsp of oil add the red chili, saute for 5 minutes and then add the chopped onions

salt and the red chili powder.

3) Once the onions are translucent switch off the stove.

4) Let this cool for few minutes.

5) Now transfer the contents to a food processor and blend till a smooth paste.

6) Heat a pan, add half of the oil and add the mustard seeds, once they stop spluttering add asafoetida

powder and the onion paste.

7) Simmer this for a few minutes till all the water evaporates and this becomes a thick paste, now

add the rest of the oil and saute for 2 minutes and then switch off the stove.

8) Once this is completely cooled, store in a dry clean air tight bottle. This stores good in a refrigerator

up to a month.

9) Use this as a side dish with Idli, Dosa, Quinoa, Indian Flat Bread, Rice, Dip or spread.

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Cilantro Peanut Chutney

This inexpensive and tasty herb is a powerful natural cleansing agent. Cilantro has been effectively

used to help remove heavy metals and other toxic agents from the body. The chemical compounds in

cilantro actually bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro's

chemical compounds then aid to transport these harmful substances out of the body through elimination.

Cineole and linoleic acid are two primary components of organic cilantro that contain anti-rheumatic and

anti-arthritic properties. These two components also help purge extra water present in the body due to

swelling. Cilantro also contains oleic acid, palmitic acid, stearic acid and ascorbic acid (vitamin-C).

Each of these elements are effective in lowering high cholesterol in the blood, as well as the internal walls

of the veins and arteries.

I love cilantro for its flavor and for its beautiful green color and try not just to include it in the garnishing

but make it as a chutney and eat it often. This combined with the goodness of protein rich peanuts

is not only good for your health for tastes so good for your taste buds too. Easy to make and can be

refrigerated for at least 5 days, can be used as a dip, spread, chutney. Do give it a try.

Preparation Time – 20 Minutes

Cooking Time – 5 Minutes

Serves – 4

Ingredients

Cilantro – 1 bunch

Roasted peeled peanuts – 1 cup

Green chili – 4 to 6 or to taste

Tamarind – small ball(half the size of a lemon)

Salt – 1 1/2 Tsp or taste

Water – 1/4 cup

Tempering

Oil – 2 Tbsp

Mustard seeds – 1/2 tsp

Asafoetida powder – 1/4 tsp

Urad Dal – 1 tsp

Red chili – 2

Method

1) Soak the tamarind ball in warm water for few minutes and carry on to step 2.

2) Wash, rinse and drain the cilantro leaves and chop into small pieces.

3) In your blender throw in the chopped cilantro, peanuts, salt, green chili and

soaked tamarind ball with water discarding the residue as the dirt will settle

down at the bottom.

4) Blend into a fine paste and add little bit of water if required.

5) Heat a pan, add oil and once it is hot add mustard seeds. After they stop

spluttering add asafoetida powder, urad dal, red chili and once the urad dal is

slightly brown add the tempering to the ground chutney and mix thoroughly.

6) Serve with Idli, Dosa, Rice or use as a spread on your sandwich.

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Beetroot Salad

Containing the powerful antioxidant betacyanin, which gives beetroot its deep red hue, this vegetable purifies the blood and has anti-carcinogenic properties. Research shows it boosts the body’s natural defenses in the liver, regenerating immune cells. Also contains silica, vital for healthy skin, fingernails, ligaments, tendons and bones. With all these health benefits, i do include this veggie in my food very often. This salad is very easyto prepare and very nutritious too. Try out and let me know, how you liked it.

Preparation Time – 15 Minutes

Cooking Time – 2 Minutes

Serves – 2

Ingredients

Beetroot – 2

Onion – 1

Lemon Juice – 1/2 tsp or to taste

Salt – 1 tsp

Tempering

Oil – 2 tsp

Mustard seeds – 1/2 tsp

Asafoetida powder – 1/4 tsp

Grated Ginger – 1 Tbsp

Green chili – 2 or to taste

Method

1) Wash, peel and grate the beet root, keep it aside.

2) Peel and chop the onion into fine pieces and add it to the grated beetroot.

3) Heat a pan, add the oil and then add the mustard seeds, once the mustard

seeds stop spluttering add the asafoetida powder, green chili and the grated ginger.

4) Switch of the stove, transfer the contents to the grated beets and onion bowl.

5) Add lemon juice, salt and stir thoroughly and serve.

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Cauliflower & Coconut Curry

Cauliflower contain compounds that may help prevent cancer. These compounds appear to stop enzymes

from activating cancer-causing agents in the body, and they increase the activity of enzymes that disable

and eliminate carcinogens. A cup of boiled cauliflower is an excellent source of Vitamin C, B5, B6, manganese

folate and dietary fiber.

Lot of people don’t like cauliflower for its smell, with the aroma of the few spices and a dash of grated

coconut to enhance the taste, i would surely say this curry will work well even with a cauliflower hater.

Try it out and let me know, how you liked it.

Preparation Time – 10 Minutes

Cooking Time – 15 Minutes

Serves – 4

Ingredients

Cauliflower – 1

Dry Red Chili – 2 or to taste

Coconut Oil –1 Tbsp

Asafoetida powder – pinch

Mustard Seeds – 1/2 tsp

Urad Dal – 1 Tsp

Curry leaves chopped – 1 Tbsp

Grated Coconut – 3 Tbsp

Salt – 1 Tsp or to taste

Water – 6 Cups

Salt – 1/2 Tsp

Method

1) Wash and chop the cauliflower florets from its stem and make them medium bite sized florets

2) Boil the water and once it is well boiled, add 1/2 tsp of salt and dump the cut cauliflower florets

to this hot water and leave it for 2-3 minutes.

3) Drain the hot water and using cold water rinse the cauliflower well and set it to drain.

4) Lot of times, small worms get into cauliflower and the step 1-3 is to get rid of them. If the

cauliflower you buy doesn’t have worms, just skip the above steps and go to step 5.

5) Heat a pan, add a Tbsp of coconut oil and then add the mustard seeds.

6) Once the mustard seeds stop spluttering, add asafoetida powder, urad dal, red chili and

curry leaves.

7) Once the urad dal slightly browns, add the cut and drained cauliflower florets to the pan.

8) Add salt and turmeric powder and cover and cook for 10 minutes, stirring in between.

9) Once the cauliflower is tender increase the heat and stir fry till the water evaporates and

you get a dry curry.

10) Add the grated coconut and stir to mix evenly and switch off.

11) Serve with steaming hot rice or flat bread of your choice.

Notes – If you are skipping the first three steps, you might have to cook the cauliflower for a

longer period of time. So adjust the cooking time accordingly.

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Tindora(Small Gourd) Masala Curry

Know What you Eat - Tindora (Little Gourd,Coccinia grandis) is rich in beta carotene, very low in glycemic

index and helps in regulating blood glucose. A very easy to make and a really tasty curry goes very well

with rice, quinoa or Indian flat bread.

Cooking Time: 20-30 mins

Preparation Time: 15 mins

Serves: 2 to 3

Ingredients

Tindora - 1 Pound

Asafoetida Powder - 1 pinch

Turmeric Powder - 1/2 tsp

Salt - 1 tsp or to taste

Masala Curry Powder

Red Chilli - 2 to 4 or to taste

Chana Dal (Split chick pea) – 1/2 table spoon

Peanuts – 1/2 tablespoon

Sesame seeds – 1/2 tablespoon

Coriander Seeds - 1 table spoon

Fennel Seeds – 1/2 tsp

Grated Coconut – 1 Tbsp

Oil – 1 Tsp

Tempering

Oil - 2 tsp

Mustard Seeds - 1/2 tsp

Split Urad Dal(split black lentil) - 1 tsp

Chopped Curry leaves - 1 table spoon

Method

1) Rinse and dry tindora and slice into thin strips.

2) Heat a pan and add the ingredients of the curry powder and roast till they change color and make

sure not to brown them too much.

3) After this cools down, grind them into a coarse to smooth powder. While it cools, go to step 4.

4) Heat oil, add mustard seeds once they stop spluttering add urad dal. After the urad dal slightly browns

add curry leaves and the tindora strips and add turmeric powder and salt and cover and cook till they

are tender for 10-15 minutes. The salt added to the vegetable will give out enough water for the vegetable

to cook. If not just add handful of water. In between make sure to remove the cover and stir so that all

the vegetables from top to bottom is evenly cooked.

5) Once the vegetable is cooked evenly and all the water is evaporated add the ground curry powder and

stir for 5 minutes till it is evenly coated and then switch off and serve with steaming rice or flat bread.

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