Cauliflower masala dosa

Calling all cauliflower lovers, all dosa lovers, all fusion food lovers and all who have not had enough of cauliflower from my last post – here is another fun masala dosa. I have created this filling with critical inputs from my kids, so I guess it will work for all of you too! I hope too, that this can join the exalted ranks of  amazing dosa fillings like palak paneer dosa or pav bhaji dosa.                 

You need
For the filling

1. Cauliflower( what else) – 1 medium head (I got 2 heaped cups of florets)
2. Paneer – 250gm (I used 200 gms in this recipe and found it inadequate, hence suggesting 250gms)
3. Onions – 3-4 medium, chopped fine
4. Capsicum – 1, chopped
5. Green chillies – 6-7, chopped
6. Salt – 1tbsp
7. Turmeric powder – 1/2 tsp
8. Garam masala powder – 2 heaped tsp
9. Sugar – 1 tsp (optional)
10. Vegetable oil – 4 tsp
11. Mustard seeds – 1 tsp
12. Cumin – 1 tsp

For dosa

1. Idli rice – 4 cups
2. Whole skinned urad – 1 cup
3. Water for grinding – 2-3 cups
4. Salt – 2 heaped tsp
5. Sesame oil – 4-5 tsp, for making dosas

I soaked rice and dal separately overnight, ground each separately and then mixed the batter with salt and left to ferment for at least 6-7 hours. You can dilute if too thick for dosa batter. Making idli or dosa batter merits a separate post. I shall post that as soon as I am able to take good pictures of my dosa batter!
To assemble

1. Heat oil in a pan. Add seasonings (11 and12).
2. Add green chillies, chopped onions, chopped capsicum in this order.  
3. Add cauliflower florets, toss well.
4. Add turmeric powder, salt, garam masala, sugar (if using).
5. Cover and cook for a few minutes over low flame.
6. Crumble paneer coarsely.
7. Once the cauliflower is cooked through, add paneer, fold gently.
8. Filling for dosa is ready. (Aha, can’t wait to dig in)
9. Heat a skillet/ non-stick griddle/ iron dosa griddle.
10. Grease the griddle with a tsp of sesame oil.
11. Splatter a few drops of water on the hot griddle. When it sizzles, go ahead, attack!
12. Pour a heaped ladle of batter in the centre, spread the batter in concentric circles using the ladle.
13. Drizzle some sesame oil around the dosa. When it begins to brown, loosen the edges carefully and flip over.
14. Dosa should be done in just a minute. Turn over again, spread the filling over half of the dosa, fold over and serve. I served with some coconut  chutney and more filling on the side.

Variations

• Add boiled peas instead of paneer.
• Use cheese spread to spread on dosa. In case you use cheese spread, omit paneer. You can smear cheese spread on flipped dosa and then spread vegetable filling.
• The same filling can be used inside a sandwich or to make frankie rolls.

Nutri notes

• This dish is a complete meal in itself. It combines carbohydrates and proteins from the dosa, vegetable allowance from the cauliflower, dairy protein from paneer, fats from oil, paneer and coconut (if using for chutney), fibre from vegetables, coconut.
• Since dosa is made from fermented batter, the dish has all benefits of fermentation. These will be discussed later with my post on dosa/idli batter.

Mixed Vegetable Stir Fry

One dish that makes even a veggie phobe love veggies again. I learnt this from my mother in law and it has never failed to impress my guests and relatives. Most people do not realise how many vegetables have gone into it and are happy slurping it off…You can use any combination of vegetables, add and subtract according to season. This is the way I made it a few weeks ago.

You need

1. Medium onions – 2, sliced lengthwise (2/3 cup)
2. Capsicum (peppers) – 2, sliced lengthwise (1 cup) You can use any colour, I had green ones at home, so I used them.
3. Cauliflower – 1 big (break into florets) The cauliflower I used, gave me 3 cups of florets.
4. Potatoes – 1 big or 2 small, cut into French fries shaped pieces (2/3 cup)
5. Carrots – 3-4 medium, again cut into fries shaped pieces (1 heaped cup)
6. French beans – cut into 1 inch lengths, 1/2 cup
7. Fresh green peas – 1/2 cup
8. Salt -  2 tbsp, more if you feel so
9. Turmeric powder – 1/2 tsp
10. MDH Tawa fry Bharwan masala – 2 tsp
11. Everest Garam Masala – 1 tsp
12. Sambar powder – 1 tsp, heaped (homemade)

For seasoning

1. Vegetable oil – 2 tbsp
2. Mustard seeds – 1 tsp
3. Cumin seeds – 1 tsp
4. Saunf – 1 tsp

To assemble

1. Heat the oil in a large wok / deep saucepan / pressure pan.
2. Add ingredients for seasoning in order.
3. Once the seasonings are sizzling (in under a minute), add sliced onions let fry for a couple of minutes.
4. Tip in the potatoes, toss well to coat oil evenly.
5. Let potatoes brown a wee bit.
   
6. Throw in the crunchy carrots, toss heartily.
7. Paint your dish pretty by adding green capsicum now ( this is when I step back and watch my tricolour curry in progress and swell with patriotic pride!).
8. While these strike friendship with each other, go ahead and microwave the cut beans and peas for 5 minutes.
9. Add the beans-peas to the simmering wok of curry.
10. Once the vegetables are tossed well, add the cauliflower florets.
11.      
12. Go ahead and dress your curry with all the fragrant powders – add salt, turmeric powder, followed by the masala powders. This dish is very forgiving and you can use any  combination of masala powders. My mother in law uses only sambar powder. In that case add some fresh curry leaves too while frying the veggies.
13. Sprinkle some water,(about 1/2 cup) cover and simmer for about 10 minutes. Stir every minute to let all vegetables cook evenly. This can get done quicker in the microwave but I have found that flavours and textures develop better over stovetop, what with my tending to it ever so lovingly!
14. Mixed vegetable curry is ready to dig in with steamed rice, phulkas. I like it best over steamed rice along with tangy kadhi.

Variations

• Add a couple of sliced tomatoes while frying.
• Add fresh coriander leaves to garnish.
• Add any or all of these vegetables too - tender radish, zucchini, even bitter gourd, sweet corn kernels, cabbage, the list goes on…
• Use only cauliflower, or in combination with peas to make cauliflower stir fry the same way.

Nutri notes

• Cauliflower is the vegetable used most in this dish, hence I want to discuss the special nutritional benefits of this cruciferous vegetable.
• Cruciferous vegetables are rich in vitamins, minerals, antioxidants, phytonutrients, essential poly unsaturated fatty acids, making them important in a healthy diet.
• According to a study by the American Dietetic Association, eating more than 4-5 servings of cruciferous vegetables per week, has shown to protect against cancer.
• The American Institute for Cancer Research has published results which show compounds in  cauliflower and other cruciferous vegetables help in stopping growth of cancer cells in all these cancers – of breast, endometrium, colon, liver, lung, cervix.
• Good amounts of Vitamin C (56mg/100gm)  and manganese (0.10mg/100gm)  in cauliflower makes it an important source of antioxidants. Besides these, it also contains other important antioxidants such as beta carotene, beta cryptoxanthin, quercetin, ferulic acid. All these wonder compounds work to lower the oxidative stress in the body.
• With presence of Vitamin K and omega 3 fatty acids, in addition to a compound called Indole 3 Carbinol (I3C), cauliflower has great anti inflammatory properties. Chronic inflammation - of tissues or arteries in our body is a significant cause of cardiovascular diseases. I3C helps to prevent or even reverse blood vessel damage. This compound also helps stomach lining from being invaded by harmful bacteria such as H.pylori.
• Cauliflower is a good source of purines also. Hence, people with gout or other kidney ailments may consider restricting cauliflower in their diet.
• The vegetable also is known as a goitrogen. While it does not create any abnormal thyroid profiles in healthy people, it does help for hypothyroid people to avoid cauliflower.
• Steaming or light stir fry would be the best method of cooking this wonder veggie in order to realise it’s health benefits.

Sending this dish to 'Only Original Recipes', ongoing event started by  Pari's  Foodeliclious and hosted now by   Nivedita's kitchen.

 

Lemon Poha / Aval

The humble aval / avalakki / poha at its tangy best. An anytime meal / snack, kids and adults alike love the tang, the crunch of peanuts and it’s inviting colour. What I love best about this dish is the nutritive punch it delivers.

You need

1. Medium thick poha – 2 cups, heaped
2. Lemons – 2
3. Turmeric powder – 1 tsp
4. Hing powder – a good pinch
5. Salt – 1 tsp or more
6. Sugar – 2 tsp or more (optional)

For seasoning

1. Vegetable oil – 2 tbsp
2. Mustard seeds – 1 tsp
3. Urad dal – 1 tbsp
4. Chana dal – 1 tbsp
5. Peanuts – 2-3 tbsp
6. Curry leaves – 7-10, torn up
7. Green chillies – 3-4, slit lengthwise
8. Coriander leaves – chopped, 3/4 cup

To assemble

• Wash the poha under running water in a colander, allow the water to drain, set aside. 

• Heat oil in a deep sauce pan, add ingredients for seasoning in order, save coriander leaves for later.

 

• Add the rinsed poha now, tip in sugar, salt, coriander leaves in this order and gently fold the mixture to avoid squishing the poha.

• Now is when you can squeeze in juice of two lemons (you can increase or decrease quantity of juice as suits your taste). Fold in the mixture with a gentle hand until poha, lemon juice and seasonings are well incorporated.

Your tangy poha is ready to be gobbled down.

Variations

• This is my basic version of lemon poha. You can add any or all of these vegetables to the seasoning mixture to add variety to the dish – chopped green or any coloured capsicum (peppers), grated carrot, boiled green peas.

Nutri notes
When compared to raw rice -

• Rice flakes /poha have twice the calcium  and three times the fibre content. 
• Poha also has thrice the thiamin (Vitamin B1) and twice the niacin (Vitamin B ) content.
• The absolute stunner comes from the whopping 20 times more iron than in raw rice!! Add to this the availability of copper too, poha is a nutrient storehouse.It is a valuable food for those who are – anaemic, sportspeople, teenagers, pregnant or lactating women.
• With the presence of Copper at  0.37mg /100gm in poha, and with the addition of lemon juice (Vitamin C) in this recipe, the dish is an excellent iron source especially for vegetarians. Reason – Copper and and Vitamin C are necessary for iron absorption in the body.
• Addition of dals and peanuts also add to the protein content of the meal, apart from adding texture.
• The dish can be made more wholesome by adding boiled green peas (protein), boiled corn, capsicum or shredded carrots(vegetables).

I hope I have conveyed the importance of using poha in our weekly diet well enough. Do let me know what you think about the nutrition information I have given here.

Tomato Herb Chutney

Luscious red tomatoes paired with fragrant coriander, the result is a flavourful chutney. My younger one wanted tomato chutney and the elder one wanted a green chutney; I was running short of time and threw both together – result was something all of us liked !

You need

1. Ripe red tomatoes ( any variety) - 2 big or 3 medium
2. Green chillies – 3 (can add or reduce according to taste and heat)
3. Coriander leaves – chopped roughly, 1 cup
4. Fresh Coconut – grated,  1/4 cup
5. Salt – 1/2 tsp
6. Vegetable oil – 1/4 tsp

For seasoning

1. Vegetable oil – 1/4 tsp
2. Mustard seeds – 1/4 tsp
3. Urad dal – 1/4 tsp
4. Hing powder – a tiny pinch
5. Curry leaves – 4-5 torn up

 To assemble

1. Wash and pat dry tomatoes. Quarter them.
2. Wash green chillies and chop up.
3. Remove roots of coriander, rinse thoroughly, drain and chop roughly.
4. Grate coconut, measure out 1/4 cup.
5. Heat up oil in a small frying pan, add green chillies, step aside.
6. Tip in chopped tomatoes, toss to coat oil evenly.
7. Add the salt now, and fry for  a minute more.
8. When the tomatoes are squishy, (in a minute or two) add the chopped coriander and switch off flame.
9. Let it cool, add grated coconut and grind to get a fragrant chutney.
10. Heat oil, add ingredients for seasoning in order and pour over chutney.
11. Serve with flair as accompaniment for idli, dosa, paratha, steamed rice, sandwiches, well, just about anything!

 
Nutri notes

• Coriander (both leaves and seed) help regulate blood sugar levels by stimulating insulin production.
• Volatile oils found in the leaves seem to have antimicrobial properties.
• Coriander reduces lipid peroxides in cell membranes, thus inhibiting free radical formation.
• In a study conducted on rats fed with high fat diet, adding coriander to the diet increased the HDL and lowered levels of LDL cholesterol.
• Besides these benefits, coriander is also good source of dietary fibre, magnesium, manganese and fair source of iron.
• A compound called dodecenal isolated from coriander, has been found to be more effective than antibiotics in fighting salmonella infection.
• A drink of coriander seeds boiled with water  (in the proportion of 2 tbsp seeds per litre of water) cures urinary tract infection rapidly.
• Apart from these amazing uses of coriander, it is also a flavanoid and phytonutrient dense food. I guess all this information will prompt us to use more of coriander in our daily foods.
• Benefits of tomatoes have been discussed earlier, hence I am not repeating it here.
• Addition of coconut, though minimal, will increase the fat content of the chutney. One alternative is to use chutney dal in place of coconut. The taste does differ, but provides a healthier alternative.

Red rice pongal

It is my privilege to wish all readers a very Happy Sankranti / Pongal. In keeping with my wish to share tasty and healthy recipes, I have assembled a healthy version of sweet pongal. Here’s to happy, healthy eating.


You need

1. Red Rice - 1 1/2 cups 
2. Jaggery - 2 1/2 to 3 cups (I used the round ball kind)
3. Cashew nuts – halved, a generous handful
4. Ghee – melted, 1 cupful

To assemble

1. Wash the red rice at least in three changes of water. Soak the washed rice for half an hour prior to cooking.This helps the rice to cook to a soft texture.
2. Pressure cook the rice with 3 times volume of water.I used 4 1/2 cups of water for 1 1/2 cups of rice.I pressure cooked it up to 1 whistle on high flame and then simmered flame and cooked for a further 10 minutes.I had  a nicely cooked soft rice at the end of this.
3. Break the jaggery you are using into large pebble sized pieces.Take the measured jaggery in a heavy bottomed pan, pour enough  water to cover the jaggery ( I needed 1 1/4 cups of water), and bring the solution to a boil. Stir lightly. When the water just starts boiling switch off flame. Wait for all jaggery to dissolve. Use a large fine sieve / colander to filter the impurities in the jaggery solution.
4. Mix in the jaggery water and cooked rice, cook on high flame stirring briskly. Once they are mixed well, reduce flame and keep stirring continuously, mashing with the back of the ladle as you go along.
5. Add a couple of tablespoons of ghee as the pongal bubbles away.The pongal is done when it looks like a homogenous,semi-solid,  glossy mass.
6. Fry the halved cashews in the rest of the ghee, pour with love over the pongal. Your delicious, healthy, fit-for-the-Gods pongal is now ready!

 
Notes

• It is very important to cook rice to a soft mush for the pongal. Once the jaggery and cooked rice are combined, the rice will not cook any further and you could end up with a chewy or a ‘biting hard grainy’ texture.

Nutri notes

• In India, the term red rice is used loosely to denote brown rice, unpolished rice, or hand pounded raw rice. So it  means rice where the grain is dehusked but bran is retained to a full or partial degree.
• The benefits of rice bran are several. The bran is very rich in fibre –
• Hence it is recommended to avoid conditions such as high cholesterol, high blood sugar, or heart disease.
• For diabetics, and for patients of coronary heart disease, too, eating red / brown rice is recommended . It helps bring blood sugar levels down and prevents cholesterol formation in arteries.
• Fibre helps easy normal bowel movements, so regular eating of red rice guards against constipation, piles, prevents diverticulosis, and several studies show results that  a regular high fibre diet guars against colon cancer too.
• Besides fibre, rice bran is rich in iron, manganese, selenium, and most of the B complex vitamins. We stand to lose all these in white polished rice.
• Apart from red rice, this recipe contains jaggery, another ‘unpolished’ food. Jaggery has higher levels of iron and trace minerals than refined sugar. Jaggery is also sweeter, hence you can use lesser quantity in a recipe. Due to this jaggery is a safe sugar substitute for people with borderline diabetes (within allowed daily limits).
• Ghee added to this recipe does add to the fat content and to the richness of the dish – which reminds us to indulge in moderation!

Almond and dates halwa

‘A Very Happy And healthy New Year ‘ to all readers from Healthy Slurps. What better way to start a New year than with a sweet dish! If the sweet can also pack in a healthy punch - well, I can’t ask for more. Here is a super simple, yummy recipe for an un – put – downable halwa. Go ahead, start the new year with a BANG!! with this melt in the mouth creation….I must thank my dear sis-in-law, Deepa for giving me this recipe.

You need

1. Whole almonds with skin – 1 cup

               

1. Seedless soft dates – chopped fine, 1 cup ( I used Lion seedless dates)
2. Skim milk, boiled – 1 cup ( I used 3% milk)
3. White cooking butter, melted – 1 cup
4. Sugar – 2 cups

To assemble

1. Warm the almonds lightly in a microwave, this helps quick powdering. Use the pulse button in your mixer, and pulse grind the almonds to a soft powder along with the skin. The powder should look like this-

1. Take a heavy bottomed sauce pan or use a non-stick pot.
2. Pour in all five ingredients together into the pot.
3. Stir the contents over fire. You can start off with a high flame, and then reduce flame to medium once the ingredients are incorporated well together and begin to bubble.
4. It took me 15 minutes of stirring continuously over medium flame to complete cooking the halwa.
5. The halwa is done when it starts frothing around the sides of the pot and begins to leave the sides.Remove to a storage bowl immediately.
6. This does not need any garnishing, and can be served spooned warm. Perfect for cold wintry weekend treats!

Notes

• Take care to pulse grind almond powder – avoid extracting almond oil !
• Chop dates as fine as possible.
• Keep stirring over flame to avoid burning at the bottom of the pan.
• Do not overcook – else it will turn out to be a brittle texture, instead of a moist one. If in doubt, you can remove from fire and can cool a spoon of halwa, check if it is done and then return to fire if it is still liquidy.

Nutri notes

• Almonds are a great source of protein, fat, fibre, of vitamins-thiamine, riboflavin, niacin, vitamin E; and of minerals- iron, copper, zinc. This unique combination makes it wonderful for growing children.The fat is mostly of monounsaturated kind which is helpful in building HDL cholesterol, and reducing LDL cholesterol.For more information on health benefits of almonds look here.
• Dates are energy packed, bursting with iron, zinc. Also a good source of potassium which is very necessary for smooth working of heart muscles and an efficient nervous system.Foods high on potassium also help in regulating sodium in the body, hence control blood pressure.
• Dates contain no fat. The high fibre content in dates makes sure the body escapes constipation, colon cancer.
• Dates also pack in several B complex vitamins such as niacin, pantothenic acid, folic acid.This makes it a handy snack for pregnant and lactating women as well as children in growth phase, especially if they are active in sports.
• This recipe combines the two wonder ingredients almonds and dates and combines milk and butter to it as a bonus!The use of butter does make it a high calorie dish – however it is good to remember healthy, active children need no calorie restriction and you may just be able to get a reluctant child to eat this delicious form of dates or almond.As for the others, moderation is the key word to remember! Do indulge in this ‘healthy sin’ in moderation and remember to work out a little extra to deserve this lovely treat!

Sending this dish to The Veggie Hut as my entry to ongoing event ' Winter warmers'

 

Quick chana kurma

An easy-to-cook, hearty dish just right for this season! It is also loaded with all nutrients you can wish for in a power-packed meal. Once you have read through the nutri notes, I’m quite certain that everyone will try this dish out. Do let me know how it worked for you.If you have sprouts ready at hand, this delicious kurma takes no time in travelling from the pot to the tummy!

You need

1. Green chana sprouted – 1 cup heaped
2. Salt – 1 tsp heaped
3. Turmeric powder – 1/2 tsp
4. Fresh coriander leaves – 1/4 cup chopped
5. Jaggery –1 tbsp powdered (optional)
6. Sambar powder – 1 tsp (optional)

For seasoning

1. Vegetable oil – 1 tbsp
2. Mustard seeds – 1 tsp
3. Curry leaves – 10 leaves torn up
4. Hing powder – 1/2 tsp (if you are not using onion or garlic)

For the gravy

1. Ripe tomatoes – 4 medium, or 3 big
2. Chutney dal – 2 tbsp levelled
3. Fresh coconut – grated 1/4 cup
4. Ginger – chopped fine 2 tbsp
5. Green chillies – 2-3
6. Garlic – 1-2 cloves (optional)

To assemble

1. Pressure cook chana sprouts until well cooked. Sprouting renders the legumes softer and you can cook it faster.
2. Grind all ingredients mentioned under gravy  to a smooth paste.
3. In a thick bottomed pan, heat oil, add ingredients for seasoning in order.
4. Pour in the gravy paste, add 1 – 2 cups of water, add salt and turmeric powder, bring to a boil.
5. Once the gravy starts boiling, reduce flame, stir well and simmer for 10 minutes, keep stirring in between to avoid burning.
6. When gravy is ready, tip in the cooked sprouts, check for salt.
7. Add jaggery and sambar powder, if using.
8. Adjust salt and consistency if needed by adding water.
9. Garnish with fresh chopped coriander and serve hot with rotis, rava idli or steamed rice.

Nutri notes-

• The key ingredients in this dish are sprouts and ginger. So, I shall confine the nutrition information to these two.
• Sprouting or germinating whole pulses has been known to man for several thousands of years.
• Sprouts have the starches pre-digested by the enzyme amylase activated during sprouting. This breaks down starches into simpler sugars, proteins into amino acids and complex fats into simpler fatty acids, by the action of enzyme lipase.
• Sprouts of legumes therefore are easier to digest than the dry forms, their flatulence (gas) producing factors decrease and the protein in the legume is available to the body in a more absorbable form.
• Sprouting decreases levels of trypsin (amino acid) inhibitors or protease (digestive enzyme) inhibitors (present in the legumes - these substances make the legume harder to digest)
• Sprouting increases the availability of water soluble vitamins such as Vitamin B and C by 400% to 800%.Hence it is ideal for growing teens, pregnant and lactating women, and elderly people –all groups of people whose needs for vitamins are higher.
• Sprouting increases presence of calcium and phosphorous making it important for women past age of 35 years too.Moreover sprouts contain plant oestrogens, very essential for women in peri-menopause or pre- menopause or menopause stages. In other words – from ages 35-60 and even beyond! These plant oestrogens help maintain bone density, hence help prevent osteoporosis.The hormone also helps to relieve symptoms of PMS, hot flushes during menopause.
• Sprouting helps to increase presence of anti oxidants in foods – this prevents free radical formation.Result – skin ages slower, tissues remain stronger through age, hence better vision, hearing, better muscles and stronger bones too!
• Sprouting increases iron and zinc content of legumes. Both minerals are vital during growth phase of children.
• Sprouts being ‘live’ food are considered full of ‘prana’ or life-force.Hence, better immunity, anti ageing properties, detoxifying in nature, maintains acid – alkaline balance of the body.
• Ayurveda recommends using of ginger and turmeric in dishes of legumes to maintain acid balance and improve digestability of the dish – this recipe thus has it all !