Raw Mango Pickle

Know what you Eat

Mangoes are  high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids. Mango peel also contain other phytonutrients, such as the pigment antioxidants – carotenoids and polyphenols.If you want more vitamin C, try eating a raw mango rather than a ripe one.  The fiber content in mangoes is also higher than other fruits.





Ingredients



Raw mango – 1 (Chopped into small pieces)

Salt – 2 tsp or to taste

Red Chili powder – 2 tsp or to taste

Turmeric powder – 1 tsp

Methi/Fenugreek/Vendhayam seeds – 1 tsp

Asafoetida powder – 1/2 tsp

Sesame oil – 3 Tbsp

Mustard Seeds – 1 tsp



Method



1) Dry roast fenugreek seeds till you get a slight aroma and changes dark brown in color(do not allow it to become black) and keep it aside.

2) Once the fenugreek seeds are cooled, powder them in your food processor to a coarse powder.

3) Add fenugreek powder, salt, red chili powder, turmeric powder, asafoetida powder to the raw mango and close the container and shake so that all the mango pieces are evenly well coated with the added spices.

4) Heat oil in a small pan and once it is hot add the mustard seeds, once they stop spluttering transfer the contents to the cut mango container. Mix well and leave it for 4 to 5 hours so that all the flavors marinate well.

Note – This pickle will be good for 4-5 days, but can’t be kept for a longer time.

Event Participation 

1) This goes straight to Pickle Mela hosted by Snack o Rama.

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Bell Pepper & Almond Chutney/Dip/Spread

Know what you Eat - Let us color our life healthy with this brightly colored vegetables which are high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Potassium, Manganese, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid and Magnesium. The Vitamin A in these peppers are (through its concentration of carotenoids such as beta-carotene), two very powerful antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to atherosclerosis and heart disease, the nerve and blood vessel damage seen in diabetes, the cloudy lenses of cataracts, the joint pain and damage seen in osteoarthritis and rheumatoid arthritis, and the wheezing and airway tightening of asthma. By providing these two potent free radical destroyers, bell peppers may help prevent or reduce some of the symptoms of these conditions by shutting down the source of the problem.







This recipes was passed on to me by my sister. Usually split and roasted chick peas are used for this kind of chutney/dips. But the addition of the Almonds gives a very creamy texture and an awesome taste. Try it to find out.

Preparation Time - 15 mins

Cooking Time - 10 mins

Serves - 4

Ingredients

Bell Pepper - 1 if big or 2 if small

Toasted Almonds - Handful

Tamarind/Tamari - 1 inch piece if using raw tamarind soaked in little water or half tsp pulp

Green chili - 1 or 2 to taste

Salt - 1 tsp or to taste

Oil - 2 tsp

Mustard seeds - 1/2 tsp

Split Urad dal - 2 tsp

Asafoetida - very small piece or if using powder 1/4 tsp

Method

1) Wash and Chop Bell pepper into 1 inch cubes and set them aside.

2)  Toast the almonds in a toaster for 5-7 minutes till they become slightly brown and are crispy.(Make sure not to burn them).

3) Soak the tamarind in 2 tbsp of warm water and keep it aside, if any impurities are there it will settle down at the bottom. Filter and discard the impurities.

4) Heat oil, once hot add asafoetida piece and mustard seeds.

5) Once the mustard seeds stop spluttering add the urad dal and green chili.

6) Once the urad dal is slightly brown take half of it mustard seeds and urad dal alone and keep it aside and to the rest add the cubed bell pepper pieces and stir fry on high heat for 5-7 minutes till they are slightly tender. Set it aside to cool down.

7) In a blender first powder the toasted almonds and then add the stir fried and cooled veggies, salt and tamarind and blend to a fine paste. Add 2 tbsp of water when blending. If you don't want a thick consistency adjust by adding more water.

8) Use this as spread it in a pita bread and stuff it with veggies and beans.

9) Add the kept aside mustard seeds & urad dal to the chutney. If using as a spread, do not keep the mustard seeds & urad dal but grind everything together.

Event Participation - This goes to Yasmeen's Health Nut Challenge - 3 Healing Foods.

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Yogurt Quinoa & Raw Mango Pickle

Do you know concentrated sweeteners in any form, natural or not when combined with saturated fat, high levels of carbohydrates - release insulin, a hormone that promotes fat storage. This insulin response can lead to insulin resistance down the line, which is associated with a host of problems, including elevated triglycerides, heart disease, and diabetes. After all the festivities and the festive food high in sugar, carbohydrates and fat it is better to go for simple and nutritious easy to prepare meals. Few years back i would have settled with yogurt rice, but knowing the nutritional benefits of Quinoa which is low in carbohydrates and high in protein i replaced it with rice. This is one of the best quinoa dishes you can have, try this one out and i am sure you will go for yogurt quinoa instead of white rice in future.

Quinoa, the "mother grain," is an extremely nutritious seed. It has a protein value that is extremely high (12-18%) and the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa is easy to digest and naturally contains no gluten. It is also a good source of dietary fiber, phosphorous, magnesium, and iron.



Cooking Time – 15 mins

Preparation Time – 15 mins

Serves – 2



Ingredients



Cooked Quinoa – 1 cup

Raw milk Yogurt – 1/2 cup

Grated & Finely Chopped Vegetables – 1/2 cup(Cucumber, Carrot, Red & Green Bell Pepper)

Pomegranate seeds – 1/4 cup (optional)

Chopped Cilantro – 2 tbsp(optional)

Salt – 1 tsp or to taste



Tempering



Oil – 1 tsp

Mustard seeds – 1/2 tsp

Asafoetida powder – pinch

Chopped Curry leaves – 1/2 tsp(optional)

Grated ginger – 1/2 tsp

Chopped green chili – 1(optional)



Method



1) Soak, rinse, cook quinoa and set it aside to cool.

2) Add yogurt, chopped vegetables, pomegranate seeds, chopped cilantro, salt to the cooked quinoa and combine thoroughly.

3) Heat oil in a small pan and add mustard seeds, once they stop spluttering, add asafoetida powder, green chili, grated ginger and curry leaves. Once the green chili slightly changes color, remove it and add it to the quinoa mix.



Note -  This can be given for toddlers also, if your toddler is still on mashed and soft food, do not add pomegranate seeds, chopped cilantro, chopped curry leaves, green chili and add grated whichever vegetables they can handle. I started quinoa to my daughter when she was handling only pureed and mashed foods. This is soft and mushy then rice and nutritionally much superior to rice.



Raw Mango Pickle

For the Pickle Recipe please check out this link.

Event Participation



1) The yogurt quinoa goes to Food for 7 stages of life-Cooking for Infants and Toddlers hosted by RV. This dish is very appropriate for Toddlers between 2-3 years of age.



2) The Yogurt Quinoa & Tindora (Little Gourd Curry) goes to Show me your lunch box hosted by Divya.



3) This Yogurt Quinoa & Tindora(Little Gourd) curry also goes to Wholesome lunch box event hosted by Coffee and Vanilla.

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Khaman Dhokla (Spicy Steamed Bengal Gram Flour Cake) & Green Chutney for ICC

Know what you Eat - Besan (Bengal gram flour) is very high in protein and very low in glycemic index. This bean from which this flour is made looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that Bengal gram is younger, smaller, split, sweeter, and has a much lower glycemic index, in fact much lower than the Garbanzo(not the dark colored chick pea but the light one). This dish can be made with Black Chick Pea flour also which is even low on the GI and far superior protein, but will not be soft and spongy and will be darker in color. But tastes good.

This is our first participation in the ICC hosted by Srivalli. Dhokla can be made in different ways and we had earlier posted our version of Nylon Instant Khaman Dhokla some time back.
This recipe passed on by Srivalli requires the batter to be made and kept for an hour so you can take care of the chutney and other things during that time. I exactly followed her recipe except for using lime juice instead of citric acid, used regular eno packet and had to omit the cooking soda as i didn't have any and it came out very well. One more tip for making a good dhokla, if you are using a container to steam instead of pressure cooker or pan is to tie a cloth on the inside of the lid. So whatever water accumulates on the top doesn't drip into the dhokla and make it soggy.

Ingredients

For Batter

Bengal Gram flour / Besan - 1 1/2 cups
Yogurt- 1/2 cup (not very sour)
Water - 1/2 cup
Cooking Soda - 1/2 tsp

For seasoning to be mixed to the batter (to be added just before cooking)

Oil - 1 tbsp
Turmeric a pinch
G. Chili paste - 1 - 2 long (as per taste)S
ugar - 1 tsp
Citric acid - quarter tsp
Eno - 1 packet (green colour fruit lime) + sprinkle or dust few bits on the plate

For tempering

Sesame seeds
Mustard Seeds
Curry leaves
Grated coconut
Coriander leaves
Little water + Oil to be topped on dhoklas

Method

1) Mix first 1/2 cup yogurt with 1/2 cup water.
2) To this add the besan and mix well to get a lump less batter, the consistency should be of idli batter, more of dropping not pouring consistency.
3) Slowly add more water if needed else, add the soda.
4) Keep it aside to rise for 1 hour.
5) To the batter mix in the citric acid, oil, salt, sugar, green chili paste and turmeric powder.
6) Mix well. This has to be done just before pouring to the plate.
7) Meanwhile have the pan on stove, and let the water start boiling.
8) When the water reaches the rolling stage, you can mix the eno to the batter (Save little of eno for dusting on the plate), mix gently, you will see bubbles coming out.
9) Dust or sprinkle the plate with eno.
10) Then immediately pour the batter to the plate. Place the plate carefully inside the pressure pan and cover with lid.
11) After covering you will find steam coming out of the outlet, simmer and don't disturb for almost 5 -7 minutes.After 5 -7 minutes, remove the lid and proof it using toothpick or knife. If the knife comes out clean and does not have any batter sticking, then its done.
12) Cover back and let it remain on flame for 1 min and switch off the gas and allow it for 5 minutes.
13) In a bowl, mix 3 tsp of water along with a tsp of oil
14) Remove the plate from the pan, pour the water and oil mix over the top.
15) For seasoning, heat a pan with oil, add curry leaves, sesame seeds, mustard seeds and finely chopped green chilies.
16) When mustard starts popping, remove and pour over the dhokla.

Notes - The batter should be filled to only 1/2 as it will rise up.
After adding eno the batter should not rest.
If you want perfect shaped ones and not the crumbling, cut and handle gently
Dhokla can also be steamed in kadai filled with water and a plated titled over it.

Green chutney

G. chili - 4-5 no
Coconut - 4- 5 pieces
Coriander - bunch
Few mint leaves
Cumin seeds - 1/2 tsp
Lime -1 big
Salt to taste

Method

1) Take all the ingredients except coriander in a food processor.
2) Grind to a smooth paste.Then add the coriander and again grind.
3) Remove to a bowl, add the remaining lime and serve with Dhoklas.
4) Have this dhokla as a breakfast or as  a protein rich guilt free snack.

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Mixed Vegetable Uthappam(Savoury Lentil & Rice Pancake stuffed with Vegetables) & Cilantro(Kothamalli) Chutney

Know what you Eat - Uthappam is Savoury pancake like dish made out of rice and lentil batter stuffed with vegetables. It is a one pot meal with carb, protein and the goodness of vegetables and coconut. The lentil (Urad Dal) is a bean grown in Souther Asia and is black in color. This lentil is a very good source of cholesterol-lowering fiber and are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. This lentisl are also a good source of two B-vitamins, protein and iron with with virtually no fat. The dehusked lentil is used in this dish and will be available in any Asian Indian store. Brightly colored vegetables are rich sources of some of the best nutrients available. Vegetables are a powerful source of antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to atherosclerosis and heart disease, the nerve and blood vessel damage seen in diabetes.

Cilantro is a good source of Iron and magnesium and is rich in phytonutrients, flavonoids and active phenolic acid compounds, all of which are good for you. They also contain contain an antibacterial compound that may prove to be a safe, natural means of fighting Salmonella, a frequent and sometimes deadly cause of foodborne illness.

Uthappam is savoury lentil & rice South Indian pancake stuffed with vegetables.

Cooking Time - 20 mins
Preparation Time - 10 mins(Excluding the batter)

Ingredients for Uthappam

White Urad Dal(White Lentil) - 1 cup
Boiled Rice(Idli rice - This is not polished white rice and will be slightly brown in color) - 2 1/2 cups
Salt to taste

Batter - 1 1/2 cups
Finely Chopped vegetables packed - 1 cup(Onion, Red & Green Bell Pepper, Grated Carrot)
Chopped Cilantro - 2 tbsp
Chopped Coconut pieces - 2 tbsp(not grated coconut)
Grated Ginger - 2 tsp
Finely Chopped Green Chilli - 1 tsp(optional)
Oil - 6 tsp

Method

1) Rinse and drain Urad dal till you get a clear water. Now soak in enough water for 2-3 hours.
2) Rinse and drain Idli rice and soak in enough water for 6 hours.
3) Using a stone grinder/blender grind the urad dal adding the soaked water little by little till you get a smooth fluffy batter.
4) Now grind the rice into a fine paste adding water little by little.
5) Mix the Urad dal batter, Rice batter and Salt and mix them thoroughly.
6) Leave it over night for the batter to ferment nicely, on cold winter days switch on the oven light and leave the batter inside the oven overnight. The heat from the light will make the batter to ferment.
7) I use this batter for making Idli as well as Uthappam and this batter can be served for 3-4 people for 3-4 days.
8) Combine the chopped vegetables, cilantro, ginger, coconut and little bit of salt
9) For making Uthappam, heat a iron griddle once hot take a ladle of batter and on the top spread a handful of chopped mixed vegetables and pour a tsp of oil around the batter.
10) Cover it and cook for 2-3 mins in medium heat and once once side is well cooked and the batter on the top has changed color flip and now cook the other side without covering for a minute.
11) Once well cooked remove and serve with chutney of your choice.
12) I make different chutneys and the one in the photo is cilantro chutney and the recipe is as follows.

Cilantro (Kothamalli) Chutney

Ingredients

Cilantro - 1 bunch
Red chilli - 4 to 6 or to taste
Split Urad Dal - 2 tbsp
Asafoetida piece - small one(don't add lot of it, the food will be flavorful but will give a bitter taste)
Tamarind - Gooseberry sized ball
Mustard Seeds - 1/2 tsp
Oil - 1 tsp
Sal to taste

Method

1) Chop the roots of the cilantro, wash, rinse and remove the thick stalks.
2) Now chop the cilantro leaves and thin stalks and keep it aside.
3) Soak the tamarind in little bit of hot water (1 tbsp) and set it aside.
4) Heat oil add mustard seeds, once they stop spluttering add asafoetida piece, red chilli and urad dal and saute till the dal slightly browns.
5) Now in a blender grind the red chilli, asafoetida and tamarind.
6) Now add the chopped cilantro and grind for few minutes(may be around 2 mins).
7) Add the roasted mustard seeds and urad dal to the cilantro and quickly grind once again for few seconds.
8) Serve it with Uthappam and enjoy

Event Participation

1) This goes to Dosa Corner event hosted by Padma.

2) This dish goes to MLLA-13th helping guest hosted by Sunshinemom, event started by Susan.

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Tomato Onion Chutney & Idli(Steamed Rice & Lentil Dumplings)

Know what you Eat - If you are looking for a fat free food Idli(Steamed Rice & Lentil Dumpling) is the top food on the list. Idlis are made from a combination of rice and urad dal which is fermented and then steamed. Both these processes are very good for the digestive system and involve cooking with no oil at all. Most restaurants however use baking soda to speed up getting the idli batter ready and while too much baking soda does destroy nutrients and affects the digestive system in the long run. This is a very popular breakfast item in South India.



Now coming to the nutrition in this food, the carotenoid lycopene found in tomatoes (and everything made from them) is a very useful antioxidant and has cancer-preventing properties. Urad Dal(a type of lentil) is a very good source of dietary fiber and protein. Parboiling rice drives nutrients, especially thiamine, from the bran into the grain, so that parboiled white rice is 80% nutritionally similar to brown rice.

From yesterday's Chole puri from the North we are travelling down to the traditional Idli chutney of South. I always have Idli batter in my refrigerator and this is one of the quick breakfast item on a time crunchy day.

Tomato Chutney

Preparation Time - 1o mins
Cooking Time - 15 mins
Serves - 4


Ingredients

Tomato - 2 big ones ripe and firm but not over ripe
Onion - 1
Red chilli - 4 or to taste
Oil - 2 tsp
Mustard seeds - 1/2 tsp
Split Urad dal - 2 tsp
Asafaoetida powder - pinch

Method

1) Chop tomato and onion into small pieces and corsely grind in a blender along with red chillies(do not puree, otherwise it will become like tomato ketchup).
2) Heat oil, add mustard seeds. Once they stop spluttering add split urad dal, asafoetida powder and saute till urad dal becomes slightly brown.
3) Now add the tomato, onion, red chill paste and simmer in the gas stove for 10 to 15 minutes till the water evaporates.
4) Add salt to taste and serve with hot idlis.

Idli


Ingredients

Urad Dal(whole) - 1 cup
Idli Rice(Puzhungal Arisi/ ParBoiled Rice) - 2 1/2 cups**
Salt to taste

Method

1) Rinse and drain Urad dal till you get a clear water. Now soak in enough water for 2-3 hours.
2) Rinse and drain Idli rice and soak in enough water for 6 hours.
3) Using a stone grinder/blender grind the urad dal adding the soaked water little by little till you get a smooth fluffy batter.
4) Now grind the rice into a fine paste adding water little by little.
5) Mix the Urad dal batter, Rice batter and Salt and mix them thoroughly.
6) Leave it over night for the batter to ferment nicely, on cold winter days switch on the oven light and leave the batter inside the oven overnight. The heat from the light will make the batter to ferment.
7) The trick to get a soft spongy idli is proportion, the grind urad batter and rice batter should be in equal quantity, so based on how much batter you are getting from the urad dal adjust your rice batter.
8) Now use cooking spray and grease the idli plates, thoroughly combine the fermented batter and pour the batter in the greased plates and steam them for 15 minutes on medium heat in a pressure cooker or pan till they are cooked.
9) Serve with Chutney.

Event Participation

This dish goes to My legume love affair twelfth helping event hosted by Annarasa started by Susan.

This dish goes to Delectable Combinations hosted by Kamalika originally started by Sunshinemom.

This goes to EFM June Breakfast series hosted by Srish.

*This rice measurement depends on how much batter comes out from the urad dal, for most of the varieties available in India you can add as much upto 5 cups of rice. But the ones available here i use anywhere between 2 1/2 to 3 cups of rice. The fluffy urad batter and the rice batter should be in equal quantity to get a soft idli. So adjust according to the quality of your urad dal)

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