Chokua Tori (Quick Ridge Gourd)

It's blistering hot here in Northern part of India and one feels like having really cool things. Abating the spicy vegetable one likes to have vegetables prepared in a simple way. Ridge gourd known as Tori or Turai has an excellent cooling property and is very nutritional vegetable. Very light for summers and very low in fat. As a child I always used to run away from this humble vegetable. When I grew up I came to know that Ridge Gourd is very nutritional, low in saturated fat and cholesterol. One important point to note is that this vegetable requires very little oil so it's really good for heart patients or diabetics too and also a very good vegetable for weight watchers as it helps to maintain a healthy weight. This is a recipe from Bihar where one finds Ridge gourd or Tori in most of the kitchen garden. This forms a side dish with the main meal especially for lunch. The dominating flavour is from the "Paanchforan"* which means a mixture of five equal amount of spices which includes the onion seeds known as Kalaonji , Fenugreek Seeds means the methi dana, Fennel Seeds means the Saunf, Carom Seeds or Ajwain and Cumin Seeds or jeera. Added flavours comes from Garlic and chopped Green Chillies. Select the fresh ridge gourd with out spots and enjoy this recipe.

INGREDIENTS-

Fresh Bottle Gourd - 500 gms chopped
Paanchforan - 1 1/2 tspn *
Oil - 1 tspn
Garlic -1-2 pod chopped
Chillies - 3-4 chopped finely
Turmeric powder - 1/2 tspn
Salt - to taste
Coriander - chopped 1/2 tspn.

METHOD -

1. Heat oil in a heavy bottomed pan/kadhai.
2. Add paanchforan and wait till it splutters.
3. Add the Ridge gourd/Turai.
4. Mix and add salt and turmeric.
5. Mix well. Cover and cook till almost done.
6. Sprinkle garlic and chillies.
7. Cook for 2 minutes.
8. Serve garnished with chopped coriander.

Muesli with fresh cucumber juice

This breakfast is for summers and especially for working women who do not have the time to prepare the elaborate meal but want to give a healthy, nutritious and filling breakfast which would keep you fuelled. The presentation is what matters, one must present the breakfast in such a way that the person would feel to dig in for a yummy bite without loosing a second. This breakfast offers you the goodness of the yoghurt (curd), fresh fruits, the cooling agent Cucumber keeps you cool and of course the almonds a must to kick start the day. I'm using muesli for this recipe, for those who don't know what muesli is ,'muesli' means mixture, it's a readymade cereal comprising of toasted whole oats, wheat flakes, a lot of nuts, fruits, berries etc. High in dietary fibre, good source of Protein and Iron having zero cholestrol and zero trans fatty acids.

INGREDIENTS -

Muesli - 150 gms

Natural Plain Yoghurt (home made curd )- 400 gms Chilled

Grated Jaggery (Gur) - 1/2 spn

Almonds - Slivered - 8-10

Apple - 1 chopped

Cucumber - 2 large

METHOD -

1. 
   
   Reserve a little muesli for the garnish
2. 
   
   Mix muesli and yoghurt in a bowl.
3. 
   
   Mix the grated jaggery.
4. 
   
   Transfer into a serving bowl.
5. 
   
   Garnish with the muesli on the sides. (As shown in the picture)
6. 
   
   Top with chopped apples.
7. 
   
   Garnish with almond slivers.
8. 
   
   Serve immediately with freshly squeezed cucumber juice.
9. 
   
   Use the food processor to yield a glass of juice.

NOTE - Keep the cucumber refrigerated for atleast 1 1/2 hour before use

Chana Dal Paratha with tamatar ki chutney and khatta meetha kaddu

Dal or legumes form the main part of an Indian meal. The protein requirements are fulfilled mainly through dal. Serving the dal day in and day out gets kind of boring hence I thought of a different way to present dal to the family. This dish is called Chana dal paratha as chana dal/Bengal Gram is the main ingredient used here. This is basically a Bihari cusine. Chana dal is widely used in Bihar. This dish can be had for breakfast or can be even packed for lunch. The accompaniments are the curd (plain yoghurt), Tamatar ki chutney (Tomato relish) and Khatta Meetha Kaddu (Sweet and Sour Pumpkin).

Ingredients for Chana Dal Paratha

Chana Dal - Soaked for 7-8 hrs and drained

Bay Leaf - 1

Clarified Butter (Ghee) - 1 tblspn

Asafoetida (Hing) - 1/2 tspn

Salt - to taste

Turmeric powder - a little more than 1/2 tspn

Cumin (Jeera) whole - 1 1/2 tspn

Fresh coriander chopped - 2 tblspn

Whole wheat flour - 1 cup

Carom Seeds (Ajwain) - a sprinkle

Roasted Flaxseeds (teesi)- a sprinkle

Roasted Sesame Seeds (Til) - a sprinkle

Oil - as required

Water - as required for kneading dough

METHOD for the dal-filling:-

1. 
   
   Heat ghee in a pressure cooker.
2. 
   
   Add to it asafoetida, bay leaf and cumin seeds.
3. 
   
   After 30 seconds add the chana dal.
4. 
   
   Add to it turmeric powder and salt.
5. 
   
   Add just enough water to cover up the dal.
6. 
   
   Pressure cook for 15-20 minutes.
7. 
   
   When cooled remove the bay leaf.
8. 
   
   Mash the dal lightly, leaving one-third dal as whole.

METHOD for the Dough -

1. Take the flour in a flat cornered plate.
2. Put the sprinkle of flaxseeds, carom seeds and sesame seeds in the flour.
3. Add to it salt to taste and finely chopped coriander leaves.
4. Put a tspn of oil.
5. Knead using water- a firm dough.

METHOD for the Dal-Paratha -

1. Form a round ball (tennis ball size) out of a part of the dough.
2. Flatten it and make a cup shape (katori).
3. Put 2 tblspn filling in it seal it.
4. With the help of rolling pin prepare a (roundel) paratha.
5. Using dry flour roll it to approx 5-6 inch diameter.
6. Place this on a hot griddle.
7. When brown specs start appearing turn sides.
8. When slightly browned smear little oil or ghee.
9. Turn side and again smear oil or ghee.
10. When lightly browned put it on the chopping board.
11. Cut into four to form four triangles.
12. Serve hot with tomato relish and sweet n sour pumpkin

Ingredients for Tamatar ki chutney (Tomato relish)

Ripe tomatoes -  4-5

Fresh coriander leaves chopped - 2 tblspn

Oil - a little less than 1/2 tspn

Methi Seeds (Fenugreek whole)- a pinch

Kalonji  (Onion seeds whole) - a pinch

Green Chillies chopped - 2 tblspn

Gud (Jaggery) grated - 4-5 tblspn

Amchoor - (Dry Mango Powder) - a little more than 1/2 tspn

Sugar - 1 pinch

Salt - to taste

Method

1. Heat oil.
2. Add to it the fenugreek seeds and onion seeds.
3. Add to it tomatoes and chillies.
4. Add salt to taste.
5. Put 2 tblspn water, cover and let it cook.
6. When tomatoes turn soft and mushy add jaggery , sugar and dry mango powder.
7. Mix well. Cook for 5 mins on low flame.
8. Transfer into serving dish and garnish with coriander.

INGREDIENTS for Khatta Meetha Kaddu (Sweet and sour Pumpkin)

Pumpkin - 250 gm peeled and diced.

Pumpkin - 125 gms diced with the peel.

Fenugreek Seeds - 1/2 tspn

Ghee - 1/2 tblspn

Asafoetida- 1 tblspn

Sugar - 1 tblspn

Dry Mango Powder - 1/2 tspn

Garam Masala Powder - 1/2 tspn

Turmeric Powder - 1/2 tspn

Salt -to taste

Chopped Coriander - for garnish

METHOD -

1. 
   
   Heat Ghee.
2. 
   
   Add to it asafoetida
3. 
   
   Put in the fenugreek seeds.
4. 
   
   Add to it both the pumpkins.
5. 
   
   Mix well. Add turmeric and salt.
6. 
   
   Put 1/2 cup water, cover and cook till pumpkin is done.
7. 
   
   If required you can add more water.
8. 
   
   Add sugar and dry mango powder and mix well.
9. 
   
   Cover and cook for 2-3 minutes.
10. 
    
    Serve hot garnished with coriander.

Kathal Aloo Tarkari

Jackfruit Vegetable a yummylicious vegetable for an afternoon lunch. Combined with potato gives a delectable flavour and cooked in Bihari style leaves you finger licking. Select a good quality of Jackfruit for the nice lovely taste. When I got an opportunity to visit Bihar I visited the local vegetable market to select the organically grown veggies and there I found the lovely jackfruit, tender and really nice looking. I would like to share the recipe of the Jackfruit Potato Veggie commonly known as Kathal Aloo Tarkari in Bihar. Here I've deep fried the veggies but if you want a healthier version of this recipe then omit deep frying and just saute the veggies in little oil and continue with rest of the steps.

INGREDIENTS

Jackfruit (Kathal) - 400 gms

Potatoes - 3 medium sized, Cubed

Onion - 2 sliced thinly

Ginger Garlic paste - 2 tblspn

Bay Leaf - 1

Mustard Oil - to fry

Dry roasted coriander powder - 2 tblspn

Dry roasted cumin powder - 1 tblspn

Dry roasted dried chillies, grounded - 4-5
Turmeric Powder - 1 tspn
Garam masala powder - 1 tspn
Salt - to taste
Green Chilly - Slit - 4-5
Chopped Coriander - 2 tblspn

Method

1. In a karahi heat mustard oil to smoking point.
2. Place Potatoes and deep fry in hot oil.
3. Remove with a slotted spoon and keep them on a napkin.
4. In the same oil deep fry jackfruit in batches, till light brown.
5. Reduce the quantity of oil to 2 tblspn. Add Bay Leaf.
6. Place onion in the oil and saute them till browned.
7. Add to it ginger garlic paste.
8. Cook till pinkish.
9. Add to it salt and turmeric powder. Mix.
10. Next goes in the coriander powder. Mix well.
11. Add to it red chilly and cumin powder.
12. Mix well. Add a sprinkling of water.
13. Keep mixing and do not let the masala burn.
14. Now add the deep fried potatoes and kathal.
15. Mix well so that the masala coates the vegetables.
16. Add 1/2 cup water. Transfer in to a prestige cooker.
17. Give 2 whistles. lower the flame and let it cook for 5-6 minutes on low flame.
18. When done open the cooker, mix well and slightly mash some potatoes.
19. Add to it half the garam masala, coriander and mix well again.
20. Transfer into a serving dish.
21. Sprinkle remaining garam masala powder.
22. Garnish with coriander leaves and slit chillies.
23. Serve with rice and dal or paratha.

Fish Fingers

Whenever it's time to feed my fussy kids my thinking skills, my imaginations start multiplying. I want to give them the best food with high nutritional value, which they would have without fuss. My younger one is very fond of fish but he does not like anything spicy so this one is one of his favourites, ready in minutes. A healthy option as a snack or in lunch or can be even served for dinner.

Ingredients -

Sole Fish fillet - 125 gms
Egg - 1
Brown bread - 2 slices
Oil - to deep fry

Seasoning -

Salt and pepper - to taste

Method -

1. Cut fish fillets into fingers.
2. Sprinkle 1/2 small spoon salt and a pinch of pepper on it.
3. In another small bowl whisk the egg.
4. Sprinkle salt and pepper to taste in the egg mix.
5. Grind the brown bread to get crumbs, keep it aside on a plate.
6. Heat cooking oil.
7. Dip the fish finger in the egg mix.
8. Next dip it in the bread crumbs to coat the entire fish finger.
9. Deep fry in hot oil till reddish.
10. Place the fried fish finger on a napkin to absorb excess oil.
11. Serve hot with tomato ketchup.