Wednesday, July 30, 2014

Payar(LongBeans) Cauliflower Roast

Nutritional Info:

For 5 Oz:
Calories
37
Total Fat
0.9g
Sat. Fat
0.6g
Cholest.
0mg
Sodium
28.9mg
Carb.
6.6g
Fiber
1.7g
Sugars
2.6g
Protein
1.8g

Ingredients:

Cauliflower - 1 big 
Payar / Long Beans chopped - 4 cups
Curry LEaf - 1 sprig
Green Chilly - 2 sliced
Onion - 1 medium sliced
Tomato chopped - 2
Coriander Powder - 1/2 tbsp
Garam Masala - 1 to 2 tsp
Turmeric Pd - 1 tsp
Amchur Powder - 1 tbsp
Salt - as needed
Coconut oil -1 tsp
Mustard Seeds - 1 tsp
Cumin Seeds - 1 tsp
Fennel Seeds - 1 tsp
Lemon Juice - 1 tbsp
Coriander Leaf - for garnishing

Method:

Boil CAuliflower and payar separately with salt and turmeric powder till they are cooked.Drain them and keep aside
In a pan add oil and add mustard seeds,cumin seeds and fennel seeds to splutter,then add onions , green chillies and saute them till they are light brown in color ,add tomatoes and all spice powder and let it cook till tomatoes are completely disintegrated with onions.
Then add cooked payar(long beans) and mix them and add 1/4 cup of water and let all the spices get into the long beans and its flavoured.
Now add the cauliflower and mash them in the gravy to infuse all flavours into them.Add extra water to help them get all flavours,but be sure to dry out all water and make the dish completely dry.(leave it as gravy if you prefer it like that).
Do a taste check and add salt if needed,as we cooked cauliflower and beans with salt.
Add lemon juice and blend the taste.
Garnish with coriander leaves and serve it with roti.





Tuesday, July 29, 2014

Thalassery Varutharacha Chicken Curry


Thalassery is a place in kerela ,south of india .This place is famous for its various spicy non vegetarian recipe.It is renowned for its various recipe,one of the recipe that i got inspired is this Varutharacha(Roasted and grounded) Curry.You can try this recipe in chicken , mutton , beef or even fish,watever you choose its going to delicious , you can hold on to my statement , i am that much sure.
So lets move on to the recipe.
The Method may look long but its a easy to make recipe ,so dont get intimidated by the long essay below,i tried to give all instructions clearly so it took a long typing.

Nutritional Info:

For 5 Oz :
Calories
182
Total Fat
9.3g
Sat. Fat
5.2g
Cholest.
72.4mg
Sodium
115.6mg
Carb.
7.3g
Fiber
1.3g
Sugars
3.1g
Protein
17.7g

Ingredients:

For Marinating :
Chicken Thighs - 1 1/2 lb
Chilly Pd - 2 tsp
Coriander Pd - 1 tsp
Turmeric Pd - 1 tsp
Garam Masala - 3 tsp
Lemon Juice - 2 tbsp
Salt - 1 tsp

For Grinding:

Coconut Oil - 1 tsp
Dry Red Chilly - 2 broken
Coconut Shredded Dry / Fresh -  3/4 cup
Coriander Pd - 2 tsp
Pepper Pd - 1 tsp

Other Ingredients:

Coconut Oil - 2 tsp
Onion Sliced - 1 Cup
Tomato - 1 medium size
GingerGarlic Paste - 1/2 tsp each
Green Chilly - 4 sliced
Ginger Julienne - 1 tbsp
Curry Leaf - 2 sprigs
Salt - as needed
Lemon Juice - 1 tsp
Coriander Leaf - 1/4 cup chopped

MEthod:

1.First MArinate Chicken with the listed ingredients for at least 1 hr.


GrindingProcess:

2.In a pan add coconut oil and add coconut flakes and roast it till it is brown in color .

3.Add redchilly and roast it too.

4.Then its almost done add coriander powder and roast till raw smell is gone.

5.Finally add pepper pd and mix all them and remove it in 1 min or you will sneeze a lot because of roasting pepper pd.

6.Grind all these by adding water to a very fine paste,keep it aside.


For Curry:

7.In the same pan add 1 tsp of oil and add onions and saute it till they are light brown in color .
8.Then add curry leaf and saute it a min.
9.Add GingerGarlic Paste and saute it till their raw smell is gone.
10.Then add Green Chilly and ginger slices and saute it till they are sauteed and onions turn more brown in color.

11.Once onions are amber brown in color add tomatoes and saute it till they disintegrate into the mixture.


12.Now add marinated chicken and dont stir ,let it sit and let it get charred at the bottom.


13.Once they are little brown on one side turn the chicken pieces to get brown on the other side,this is the time add extra one more teaspoon of coconut oil to help the chicken brown faster and get little crisp on the outside.

14.Keep flame high and let the chicken cook completely,this may take around 15 min if you use boneless thighs ,if you use bone-in thighs it may take around 30 to 40 min.
15.Once the chicken is completely cooked ,its time to add the ground mixture and mix it well,now cover the pan and keep flame in low and let this cook for at least 20 min or till the oil starts to float on top of gravy.


16.Now do a salt taste and add if needed.Then squeeze in a tsp of lemon juice for all the flavours to blend well.

17.After 5 min ,garnish with coriander leaf and switch off flame.

18.LEt this gravy sit for 30 min before serving for all the taste in blend together.
19.So spicy tasty Thalassery chicken curry is ready to serve with rice,roti or dosa , idly or even breads.


Tuesday, July 22, 2014

Cocktail Chicken

We were hungry felt like having something in chicken like chicken 65 but homemade calorie less recipe,So i made this recipe just by putting many things together and it came out to be good and low calorie too.You can have this as a snack it tasted really yummy as is with out any thing together.So i named it cocktail chicken.

Nutritional Info:

For 2 OZ Cocktail Chicken:
Calories
66
Total Fat
2.3g
Sat. Fat
1g
Cholest.
33.1mg
Sodium
250mg
Carb.
3.9g
Fiber
0.2g
Sugars
3.6g
Protein
7.8g

Ingredients:

For Marination:
Chicken thighs boneless - 1 lb
Chilly Pd - 2 tsp
Turmeric Pd - 1 tsp
Coriander Pd - 1 tsp
Garam Masala Pd - 1 tsp
Ginger Garlic Paste - 1 tsp each
Salt - 1 tsp
Vinegar or Lemon Juice - 2 tbsp
Mix all the above and let it sit for 15 to 20 min.

For Sauteing:
Onions Cut in rings - 1/2 onion
Basil / Mint Leaf - 10 leaf (optional),you can use any herbs you prefer like (rosemary ,sage , oregano )
Jalapenos - 2 whole with seeds cut into rounds,if you dont have jalapenos use green chillies for extra hot or bell pepper for mild spicy
Curry Leaf - 2 sprigs
Coconut oil -2 tsp
Mustards Seeds - 1 tsp 
Honey - 2 Tablespoon(optional)

MEthod:
1.Take a wide pan add oil ,once its hot add mustard seeds,once they splutter add curry leaf.
 2.Then add the marinated chicken and keep stirring,until its cooked and completely dry,you can see the stages of chicken cooking in below photos.

 3.When chicken is fully done and completely dry add jalapenos ,the jalapenos doesn't need to be cooked to softness,it can stay little crunchy.
My Dish became very spicy as i added extra one teaspoon of chilly powder while marinating so at this stage i added 2 tbsp of honey to balance out the spicy level.But if your dish is not spicy you can leave the honey too as it may save some calorie,but i have to tell you adding honey was one of the best thing i could do in this recipe because it gave an excellent taste in the entire recipe.
4.Now add Basil leaves and give a quick mix.
 5.Now switch off stove and add onions rings on top and give a stir or you can leave it like that while serving for decoration.I mixed it.And add some coriander leaf for extra flavour and for garnishing.

 Cocktail Chicken is ready to serve with Tea.













Sadya Special - Cabbage Upperi / Cabbage Thoran

Thoran or upperi is one of the main recipe in sadya.It is served as the sixth dish in banana leaf,yes they is an order to serve dishes during sadya in banana leaf.
Today we are going to see how to make simple and tasty cabbage upperi or thoran recipe.

Nutritional Info:

For 5 Oz thoran:
Calories
115
Total Fat
7.5g
Sat. Fat
6.5g
Cholest.
0mg
Sodium
19.5mg
Carb.
12g
Fiber
4.4g
Sugars
5.8g
Protein
2.2g

Ingredients:

Cabbage - 4 cups very finely chopped
Onion - 1 cup very finely chopped
Green Chilly - 2 chopped
Turmeric Pd - 1 tsp
Salt - 1/2 tsp
Coconut - 1 cup shredded
Oil - 1 tsp
Mustard Seeds - 1 tsp
Curry Leaf - 2 sprigs
Red Chilly Dry - 1 broken (optional)

Method:

In a mixing bowl add cabbage,onions,green chillies,turmeric pd,salt,coconut and mix them with hand by pressing it tightly for all the juices to blend in, till they are all incorporated.


 2.Keep this for 15 min for the marinade to set in.
 3.Then take a wide pan and add oil ,once its hot add mustard seeds ,once they splutter add curry leaf and red chilly and then add the mixture of cabbage and let it cook for 15 min in medium flame until the raw smell of turmeric is gone and cabbage is translucent.

Cabbage thoran is ready , transfer to a serving bowl.







Tuesday, July 15, 2014

Palak Paneer(South Indian Style)

Nutrition in Spinach and Paneer:

Spinach is rich in heme iron, Calcium and vitamin C(heme iron is the iron which can be easily absorbed by human body. If your kids do or you don;t like milk eat spinach for calcium,and you can eat spinach instead of an orange juice for vitamin C )
Paneer is rich in protein and healthy fats.(If you are going for protein diet paneer is a good option ,but look out for fat even though its  a healthy fat)

Nutritional Info:

For 2 Oz:
Calories
108
Total Fat
8.1g
Sat. Fat
5.5g
Cholest.
27.2mg
Sodium
27.4mg
Carb.
2.1g
Fiber
0.6g
Sugars
1.2g
Protein
7.3g

Ingredients:

Spinach - 1 bunch
Paneer - 400 gms ,cut into little cubes
GArlic Pod - 1 small
Green Chilly - 1/2
Oil - 1 tsp
Mustard Seeds - 1 tsp
Cumin Seeds - 1 tsp
Salt - 1/2 tsp

Method:

In a wide pan  add cleaned spinach,Salt , garlic pod and green chilly and let it cook for 15 min till spinach is tender and raw smell is gone.Grind it to a fine puree.
Then in another pan add oil,add mustard seeds ,once they splutter add cumin seeds and add the pureed spinach to this oil and cover and let it cook for 5 min.Cover or it will splatter every where.
Finally add cubed paneer and mix and switch off flame.
Spinach Paneer is ready.









Ulunthu Kazhi (Using Urad Flour)

Ulunthu Kazhi is one of the traditional food near southern part of India ,especially tirunelveli , tuticorin side of tamil nadu.
This  is a complete protein , iron rich food,as the urad dal provides protein , karupatti and sesame oil gives iron .
This is a very healthy food just having one or two ounce a day gives lot of energy.
Urad Dal is rich in protein
Sesame Oil is cold pressed oil ,so most of the micronutrients are not lost and Sesame oil is a source of vitamin E. Sesame oil also contains magnesiumcoppercalciumironzinc, and vitamin B6.
Karupatti is rich in Calcium and iron.Low GI Index compared to any sweetner.Contains lots of fibre as it is not processed.

About Karupatti:

Karupatti has rich calcium content and blood purifying properties, say doctors. They recommend black coffee as it also purifies blood. People now treat karupatti as organic food.
Palm sugar was originally made from the sap of the Palmyra palm, the date palm or the sugar date palm. Now it is also made from the sap of the Arenga pinnata (sugar palm) and the nipa palm, and may therefore also be sold as "arenga sugar". Palm sugar is often labelled under various other names reflecting the several different species of palm utilised and its wide production area across Africa and Asia. Palm sugar is produced by tapping the sap from the inflorescence of the tree and boiling it down to produce a syrup, which is then sold as is, or allowed to crystallize into various shapes and sizes. In some instances the tree itself is tapped rather than the flowering spikes, but this is an isolated production method. Often the distinction is made between coconut sugar and palm sugar, but this only reflects the different species from which the sugar is sourced, i.e. coconut sugar is produced in an identical way.Thailand is one place where the distinction is made and the difference is due to palm sugar being produced there from the tree trunk of the sugar palm, whilst coconut sugar is tapped from the inflorescences of the coconut palm. The differences are semantic, as all the sugars under their various names are still produced from the sucrose rich sap of a palm species.

Karuppatti - palm jaggery
Karuppatti - palm jaggery / panai vellam. Palm jaggery is a kind of sweetener used in South India. In my native place, palm jaggery extraction is a well known cottage industry. It is used in preparing many Indian medicines especially the Tamil medicines and healthy food. When mixed with tamarind extract and dry ginger, it is believed to treat UTI and kidney stones. It is also believed to be a healthy and less calorific sugar for everyone. From the root to the top, the whole tree can be used for one purpose or another. Some of the useful things we get from palm tree are, palm root (panan kilangu), thavun (germinating seed), panan kuruthu (tender edible leaves), fuel from leaves and trunk, strong wood for construction, neera / pathaneer (palmira juice), palm leaf fan and some crafts, nongu/nungu (unripe palm fruit), a very sweet palm fruit and of course the palm jaggery also. The best part is this tree won't need much irrigation or attention, so it can be cultivated in hot arid conditions also. As the whole tree serves the humans in many ways, they call it as karpaga virutcham (a mythical tree that can give whatever we wish for). The coffee made with this karipotti, will taste great even without milk. Because of lesser awareness and negligence the palmyra trees are fast vanishing from our farms.
Palm sugar was originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm (Phoenix sylvestris). Now it is also made from the sap of the sago, arenga pinnata and coconut palms, and may be sold as "arenga sugar" or "coconut sugar"
WHAT IS PALM SUGAR?
Palm sugar is a natural sweetener made from the sap of palm trees.
When the palms are from 15 to 20 years old they commence flowering and it is only then that they yield the sweet sap from which palm sugar is made.
Making Palm Sugar:
Palm neera tappers have to be extremely agile to shin up palm trees with only a circle of rope around their ankles for support. The sap flows when the inflorescence is tapped but first it must be beaten (gently) with a mallet for a couple of days. A small slice is taken off the end and a receptacle (usually an earthenware pot or gourd) hung close to the cut to collect the sap each night. The sap is known as 'sweet toddy' and for those lucky enough to be around when this is brought in, has a taste of ambrosia. The fresh sweet palm neera is boiled down shortly after collection to make palm syrup and palm sugar. If this is not done, within a few hours the 'sweet toddy' ferments into a sour, potent brew called toddy, a very intoxicating drink. It is the 'cheap grog' of tropical lands and is not fit to drink the next day.
To concentrate the nectar into solid sugar, the fresh juice is boiled down and evaporated before being poured into bamboo sections to form cylindrical shapes, or into coconut shells so they emerge as large shallow hemispheres, or into small baskets woven of palm leaves. In this form, the sugar has to be scraped or chipped from the rather hard block. This gur, as it is called in India, or jaggery as it is known in Sri Lanka and Burma, gula melaka in Malaysia or gula jawa in Indonesia, is used on a daily basis in these countries as a sweetener.There is no identical Western counterpart, but there are substitutes which give a reasonable flavour likeness. Palm sugar is sold in rounded cakes, cylinders, blocks or large plastic or glass jars. This sugar, even when soft, can be extremely dense and very sticky.
Characteristics of Palm sugar
The taste of pure coconut palm sugar resembles that of brown sugar, yet with more rounded caramel and butterscotch notes, without the metallic ending flavor that brown sugar has. It has a rich flavor. For cooking purposes, it has a very low melt temperature and an extremely high burn temperature. This makes it a suitable sweetener for confectioners.
The brown sugar is a golden brown granule or paste, sold in tubes, blocks or tin cans. Liquid versions of coconut palm sugar are also available. It may be light-colored or dark, soft and gooey or hard. As a lightly-processed product of cottage industry, it varies greatly from batch to batch.
Variations
There are various forms of coconut palm sugar available on the market. The coconut palm sugar found in Thai markets generally are not 100% pure coconut palm sugar, but is blended with white cane sugar and also malt sugar. These tend to white hard blobs. It's important to discern which product you're looking for; a pure coconut palm sugar or a coconut palm sugar mixed with other sugars.
"Although the names are used interchangeably, palm sugar and coconut sugar are not the same. One comes from the palmyra or sugar palm and the other from coconut palm, but both are produced from the sweet, watery sap that drips from cut flower buds.
Nutritional Information
The original comparison only contained Coconut Nectar, Brown Sugar and Refined White Sugar. To provide a broader comparative analysis, we included Light Agave Syrup, Honey and Maple Syrup. We realize that all of these sweeteners, including Coconut Palm Nectar, are agricultural products which means this data can change from product to product, batch to batch, season to season, region to region.

About Gingely Oil:

Gingelly oil is another name for sesame oil. It's also known as til oil. It's commonly used in cooking, just like vegetable oil and olive oil. Practitioners of both Western medicine and the Indian system of Ayurveda recognize significant health benefits in gingelly oil. You may find it worth your while to use it for all your edible oil needs -- and all your skin care needs as well. Use caution, however, if you suffer from peanut allergies or other nut allergies, as you may experience similar allergic reactions to sesame seeds.

Lowers Blood Pressure

Substituting gingelly oil in place of other vegetable oils can help to lower your blood pressure. The "Yale Journal of Biology and Medicine" reported on a study demonstrating that after 45 days of using gingelly oil in place of other edible oils, 50 hypertensive patients between the ages of 35 and 60 showed normal levels of systolic and diastolic blood pressure. Initial high blood pressure levels returned after 45 days of withdrawing gingelly oil from their diets.

Aids in Weight Loss

In that same study, "A significant reduction was noted in body weight and body mass index (BMI) upon sesame oil substitution."

Lowers Cholesterol

According to George Mateljan, author of "The World's Healthiest Foods," sesame seeds contain sesamin and sesamolin, two types of "lignans" or beneficial fibers that can lower your cholesterol.

Source of Antioxidants

Mateljan also points out that the substance sesamin has been shown to increase vitamin E supplies in animals and to protect the liver from oxidative damage. The "Journal of Medicinal Food" reports that a study involving gingelly oil fed to rats with induced diabetes demonstrated raised antioxidant levels.

Promotes Healthy Skin

Dr. Savitha Suri recommends massaging your body once weekly with gingelly oil to protect your skin from drying out and cracking during the winter. He additionally suggests regularly massaging your feet with warm gingelly oil to prevent the skin there from fissuring.

Use in Oil Pulling

Cold-pressed gingelly oil is recommended for use in the Ayurvedic practice known as oil pulling. The procedure is intended to pull toxins out of your system and reduce inflammation throughout the body. It requires only that you gently swish a tablespoon of gingelly oil around in your mouth for 15 to 20 minutes. Spit it out, then rinse your mouth with warm water or mouthwash. Finally, brush your teeth with baking soda. You should perform oil pulling the first thing in the morning before eating or drinking anything.

Nutritional Info:

For 2 Oz Kali:

Calories
104
Total Fat
3.4g
Sat. Fat
0.5g
Cholest.
0mg
Sodium
0.6mg
Carb.
16.9g
Fiber
0.8g
Sugars
1.9g
Protein
1.5g

Ingredients:

Urad Flour / Ulunthu Mavu - 1 cup
Rice flour - 1/2 cup
Karupatti ( Palmyra Palm Sugar ) / If karupatti is not available use jaggrey - 280 to 300 gms
Sesame Oil - 3/4 cup to 1 cup
Cardamom Pd - 1 tsp

Method:

1.Take Urad Flour and rice flour in a bowl.Add Water and make it to a thick smooth paste ,this helps prevent lumps when adding flour to jaggrey.

 2.Heat Karupatti with little amount of water just for it to get dissolve.Once its completely dissolved strain it to another pain to remove any impurities.We are not expecting any thread consistency just melt karupatti.





 3.Now switch on the stove and add flour mixture we made to this and keep on stirring.

 3.Keep stirring to  prevent lumps .Use a Whisk if needed.Then add sesame oil little by little for every 10 to 15 min and keep on stirring.The taste depends on how long you stir in oil .Keep flame in medium or it will splatter on you and stick at bottom also.Check the transformation of the dough to kali form in below pictures.





 4.Finally it should no more stick and it should easily come out of pan as a lump of dough .It took around 30 min for me to get this consistency.Now add cardamom pd and mix well.

 6.Now at this stage turn off stove and let it cool,when its warm enough you can make balls out of it.But i couldn't handle the heat to make balls ,so i left it like that and we had a scoop or two in a bowl.So healthy Yummy Ulunthu kazhi is ready.