Raita

by Shivani Khanna

Curd or Yogurt is a cultured milk product that is soured and thickened by the action of specific lactic acid-producing cultures added to milk. The lactic acid produced by the culture coagulates the milk protein, thickening the milk and adding the characteristic sour flavor. The starter cultures—or probiotics—used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.

These probiotics can help maintain the balance of bacteria necessary for a healthy digestive system; boost the immune system, shortening the length and severity of sickness; and may reduce eczema in babies.

Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium. It provides numerous vitamins and minerals and is relatively low in calories.

Many people who are lactose intolerant can enjoy yogurt. Yogurt contains lower amounts of lactose than milk because the lactose in yogurt is converted to lactic acid by the bacterial cultures. ~ Dairy Council of California

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In most parts of India, yogurt or curd is eaten at every meal. It is eaten plain or with addition of vegetables. Salt, red chilli powder and ground roast cumin are used to flavour the raitas.

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Cucumber,  grated or chopped is added to yogurt to make a raita. Boiled potatoes, once chopped are another addition which is common to making raitas.

2015-20-3--19-32-58

Raita

Ingredient ~

250 gms yogurt/curd
1 cucumber
1 boiled potato
salt, red chilli powder, ground roasted cumin to taste

Method ~

1. Peel the cucumber, grate or chop it.
2. Peel the potato and chop it fine.
3. Beat the curd, add the spices and the vegetable of your choice.
4. You can make three different kinds of raita, grated cucumber raita, chopped cucumber raita or chopped boiled potato raita.

 

Sabudana Khichri

by Shivani Khanna

Tapioca Sago is generally known as SABUDANA in Hindi.  Sago is a produce, prepared from the milk of Tapioca Root. It is a very nutritious product as it contains Carbohydrates and appreciable amount of Calcium and Vitamin-C.

The root, received from the farms is hygienically cleaned in water & after peeling the skin, it is crushed, allowed to pass the milk after retaining all fibre & impurities. The milk is settled in a tank for nearly 3 to 8 hours, thus all residual impurities float to the top of the tank & are drained out of the settled milk. From this settled Milk Cake, Globules are made by  a very simple indigenous machine. After sizing the globules by filtering through sieves, it is roasted on hot plates or heated in steam, depending upon the desired final product. Sago in globular shape is then dried under direct sunlight on big platforms. ~ Sabuindia

2015-17-3--07-42-58

As Sabudana is mainly starch which contains carbohydrates, it is great for a quick boost of energy, and is often served in India for breaking fasts during religious festivals. Sabudana  can be cooked in either savoury or sweet dishes. Sabudana are dried globules which need to be re-hydrated. This is the tricky part. The best way to re-hydrate them is to spread them out on a flat plate and sprinkle water over them. They will absorb the water. This process needs to be repeated till the sabudana pearls/globules are soft to touch.

2015-16-3--20-53-00

Peanuts used in the making of Sabudana Khichri are necessary as they keep the sabudana pearls from getting sticky and clumping up during the cooking. They also provide the crunch to the soft sabudana pearls.The potatoes need to be crisped before adding the rest of the ingredients, this helps them retain their texture.

2015-17-3--07-31-28

Sabudana Khichri

Ingredients ~

200 gms sabudana
1 medium potato
50 gms roasted peanuts
1 small green chilli, optional
1/3 tsp salt
1/4 tsp red chilli powder

Method ~

1. Re-hydrate the sabudana pearls by placing them on a flat plate and sprinkling water over them occasionally till the pearls feel soft to the touch.
2. Boil the potato. When cool, peel it and cut into small cubes.
3. Crush the peanuts coarsely and remove the skins that may separate from the peanut.
4. Chop the green chilli if using.
5. Heat vegetable oil in a wok and when saute the potatoes till crisp.
6. Add the peanuts and stir.
7. Gently mix in the sabudana pearls. Add the salt, red chilli powder and cook over slow fire till the the sadudana pearls turn translucent and are heated through.
9. Serve with Imli Chutney,Fruit Chaat, Raita, Khatte Aaloo ki Sabji, Khatti Arbi ki Sabji.

 

Sukhi Arbi ki Sabji

by Shivani Khanna

Arbi or Colocasia esculenta is thought to be native to Southern India and Southeast Asia. It is a perennial, tropical plant primarily grown as a root vegetable for its edible starchy corm, and as a leaf vegetable.

Arbi is low in fats and the calorie value chiefly comes from complex carbohydrates. Their protein levels can be comparable to that of other tropical food sources like yam, cassava, potato, plantain, etc. The corms are free from gluten. They carry high-quality phyto-nutrition profile comprising of dietary fiber and antioxidants in addition to moderate proportions of minerals and vitamins.It also contains good levels of some of the valuable B-complex group of vitamins.

Further, the corms provide healthy amounts of some of important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.

2015-16-3--21-22-29

Arbi is one of the finest source dietary fibres. Together with slow digesting complex carbohydrates, moderate amounts of fibre in the food help gradual rise in blood sugar levels and for this reason it is a good vegetable to have during fasting.

2015-16-3--21-26-13

The plant is inedible when raw and considered toxic due to the presence of calcium oxalate. The toxin is minimized by cooking. In this recipe the Arbi is boiled, then fried and finished with a tempering of spices.

2015-20-3--22-14-20

Sukhi Arbi ki Sabji

Ingredients ~

5 medium arbi
1/4 tsp ajwain seeds
1/2 tsp red chilli powder
1/2 tsp salt
1 tsp ground dried mango powder/amchur
vegetable oil for frying

Method ~

1. Boil the arbi.
2. Peel and cut the arbi into batons.
3. Heat the oil in a wok. Fry the arbi till golden and crisp.
4. Heat a frying pan on the stove. Add a tablespoon of oil.
5. In the hot oil temper the ajwain seeds.
6. Take the cut arbi and add them to the pan. Cook till coated in the oil.
7. Add the red chilli powder, salt and the amchur powder.
8. Cook till coated in the spices and crisp.
9. Serve hot with Kuttu Roti, Kuttu Puri, Khatte Aaloo ki Sabji, Khatti Arbi ki Sabji, Samak ke Chawal, Sabudana Khichri.

 

Kadoo ki Sabji

by Shivani Khanna

Kadoo or Pumpkin is a cultivar of the squash plant that is round, with smooth, slightly ribbed skin and deep yellow to orange coloration. The thick shell contains the seeds and pulp. The plant is a fast-growing vine that creeps along the ground surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes etc. It is one of the most popular field crops cultivated around the world for its fruit and seeds.

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Kadoo fruit is one of the most widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. It is one of the best-known sources of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant colour and which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.

Pumpkins are very versatile in their uses for cooking. Most parts of the pumpkin are edible, including the fleshy shell, the seeds, the leaves, and even the flowers. ~ Wikipedia

2015-16-3--20-40-07

Kadoo ki Sabji

Ingredients ~

250 gms kadoo/pumpkin
1/4 tsp methi seeds
2 dried red chilli
1/2 tsp salt
1/2 tsp sugar
1/2 tsp amchur powder
1 tbsp oil

Method ~

1. Cut the kadoo into cubes.
2. In a wok heat the oil. Temper the methi seeds and the dried red chilli till they sputter.
3. Add the kadoo and stir to mix. Sprinkle the salt and cover to cook.
4. Once the kadoo is soft and almost cooked through, add the sugar and the amchur powder. The taste should be a balance of sweet, sour and chilli.
5. Serve hot with Kuttu & Singhara Roti, Samak ke Chaval, Sabudana Khichri.

 

Singhare ki Sabji

by Shivani Khanna

Singhara or Water Chestnut is a fruit therefore eaten during religious fasting in India. It can be eaten raw, boiled or as flour, after drying and grinding. Singhara is indigenous to India and used in Ayurveda to cure various diseases.

2015-17-3--06-46-17

Singhara is rich in proteins, carbohydrates, vitamin B, C, iron, calcium, magnesium, phosphorus, iodine and contains no fat. It is a natural antioxidant, prevents wrinkles and protects from UV rays. It helps to prevent sugar,ulcer, gout and heart diseases and is used for treating diarrhoea, dysentery, thyroid problem, swelling and bronchitis. It contains iodine, manganese and other minerals that help in proper functioning of thyroid.

2015-20-3--23-51-28

Singhare ki Sabji

Ingredients ~

500 gms raw singhara/water chestnut
1 tbsp oil
1/4 tsp jeera
1/3 tsp salt, or to taste

Method ~

1. Shell the singhara/water chestnut.
2. Cut the singhara into two pieces each.
3. In a wok, heat the oil, add the jeera and cook till it sputters.
4. Add the singhara and stir. Sprinkle the salt and stir once again.
5. Add two tablespoons of water and cover the wok with a lid. Cook on slow heat.
6. Once the water has evapoated and the singhara is cooked through, yet has a crunch, remove from fire.
7. Serve hot or cold with Kuttu & Singhara Atta Roti, Samak ke Chaval, Sabudana Khichri.

 

Khatte Aaloo ki Sabji

by Shivani Khanna

Aaloo or Potato is one of the most important staple crops in the human diet around the world. Potatoes are not roots but specialized underground storage stems called tubers.  This nutrient-dense tuber is packed with a variety of vitamins, minerals and phytochemicals that ward off disease and benefit human health.

Many studies have suggested that increasing consumption of plant foods like potatoes decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.

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Potatoes also contain a compound known as alpha-lipoic acid, which helps the body to convert glucose into energy. Thus, it is a good vegetable to eat during fasting.

2015-20-3--20-30-53

Khatte Aaloo ki Sabji

Ingredients ~

3 medium potatoes
2 tbsp curd/yogurt
1/4 tsp ajwain seeds
1/2 tsp red chilli powder
1/2 tsp salt
1 tsp ground dried mango powder/amchur
1 tbsp ghee

Method ~

1. Boil the potatoes.
2. Peel and roughly crush the boiled potatoes.
3. Heat a pan on the stove. Add a tablespoon of ghee.
4. In the hot ghee temper the ajwain seeds and red chilli powder.
5. Beat the curd and add it to the spices in the pan. Cook till thick.
6. Take the crushed potatoes and add them to the pan. Cook till coated in the spice mixture.
7. Add drinking water to cover the potato mixture and bring to a boil. Once it comes to a rolling boil, reduce the heat to simmer and partially cover the pan with a lid.
8. Add the amchur powder to sour the gravy. Adjust the seasoning to make the gravy a blend of salty, chilli and sour.
9. Once the gravy is thick remove from the stove. Serve with Kuttu Roti, Kuttu Puri, Kuttu & Singhara Atta Pakora, Kuttu Paneer Pakora, Samak ke Chawal, Sabudana Khichri.

 

Khatti Arbi ki Sabji

by Shivani Khanna

Arbi or Colocasia esculenta is thought to be native to Southern India and Southeast Asia. It is a perennial, tropical plant primarily grown as a root vegetable for its edible starchy corm, and as a leaf vegetable.

Arbi is low in fats and the calorie value chiefly comes from complex carbohydrates. Their protein levels can be comparable to that of other tropical food sources like yam, cassava, potato, plantain, etc. The corms are free from gluten. They carry high-quality phyto-nutrition profile comprising of dietary fiber and antioxidants in addition to moderate proportions of minerals and vitamins.It also contains good levels of some of the valuable B-complex group of vitamins.

Further, the corms provide healthy amounts of some of important minerals like zinc, magnesium, copper, iron, and manganese. In addition, the root has very good amounts of potassium. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure.

2015-16-3--21-21-34

Arbi is one of the finest source dietary fibres. Together with slow digesting complex carbohydrates, moderate amounts of fibre in the food help gradual rise in blood sugar levels and for this reason it is a good vegetable to have during fasting.

2015-20-3--21-46-59

Khatti Arbi ki Sabji

Ingredients ~

5 medium arbi
2 tbsp curd/yogurt
1/4 tsp ajwain seeds
1/2 tsp red chilli powder
1/2 tsp salt
1 tsp ground dried mango powder/amchur
1 tbsp ghee

Method ~

1. Boil the arbi.
2. Peel and cut the boiled arbi into rounds.
3. Heat a pan on the stove. Add a tablespoon of ghee.
4. In the hot ghee temper the ajwain seeds and red chilli powder.
5. Beat the curd and add it to the spices in the pan. Cook till thick.
6. Take the cut arbi and add them to the pan. Cook till coated in the spice mixture.
7. Add drinking water to cover the arbi mixture and bring to a boil. Once it comes to a rolling boil, reduce the heat to simmer and partially cover the pan with a lid.
8. Add the amchur powder to sour the gravy. Adjust the seasoning to make the gravy a blend of salty, chilli and sour.
9. Once the gravy is thick remove from the stove. Serve with Kuttu Roti, Kuttu Puri, Kuttu & Singhara Atta Pakora, Kuttu Paneer Pakora, Samak ke Chawal, Sabudana Khichri.

 

Samak ke Chaval

by Shivani Khanna

Samak Rice or Echinochloa colona is a type of wild grass originating from tropical Asia. It is the wild ancestor of the cultivated cereal crop sawa millet. The grass occurs throughout tropical Asia and Africa in fields and along roadsides. In India seeds of this grass are used to prepare a food dish called khichadi consumed during festival fasting days of Navratri. ~ Wikipedia

2015-18-3--12-10-46

In the Navratri diet Samak Chaval is a good replacement for rice eaters as it is not a cereal but a fruit. In fact,  it can be eaten in every religious fast.  It provides the nourishment and energy similar to rice.

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Samak ke Chaval

Ingredients ~

1 cup samak chaval
1 potato, boiled
1 green chilli
salt to taste

Method ~

1. Wash the samak chaval till the water is clear.
2. Chop the boiled potato into small cubes.
3. Cut the chilli finely.
4. In a pressure cooker, add 1 tablespoon oil. Saute the potatoes and the green chillies.
5. Add the samak chaval and stir through.
6. Add two cups water and salt to taste.
7. Shut the pressure cooker lid and give one whistle. Remove from stove and let sit till the steam escapes.
8. Open the lid and gently fluff the rice with a fork.
9. Serve hot with Khatte Aaloo ki Sabji, Khatti Arbi ki Sabji, Raita, Imli Chutney and Fruit Chaat.

Kuttu & Singhara Atta Roti

by Shivani Khanna

2015-18-3--12-06-17

Kuttu or Buckwheat is not a cereal grain but actually a fruit seed, therefore eaten during religious fasting in India. It is also a suitable substitute for people who are sensitive to wheat or other grains that contain protein glutens.

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. Buckwheat is a good source of magnesium which relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure.The nutrients in buckwheat may also contribute to blood sugar control. Eating foods high in insoluble fiber, such as buckwheat, can help women avoid gallstones. It  is good at drawing out retained water and excess fluid from swollen areas of the body.

2015-18-3--12-09-17

Singhara or Water Chestnut is a fruit therefore eaten during religious fasting in India. It can be eaten raw, boiled or as flour, after drying and grinding. Singhara is indigenous to India and used in Ayurveda to cure various diseases.

Singhara is rich in proteins, carbohydrates, vitamin B, C, iron, calcium, magnesium, phosphorus, iodine and contains no fat. It is a natural antioxidant, prevents wrinkles and protects from UV rays. It helps to prevent sugar,ulcer, gout and heart diseases and is used for treating diarrhoea, dysentery, thyroid problem, swelling and bronchitis. It contains iodine, manganese and other minerals that help in proper functioning of thyroid.

2015-16-3--21-29-43

Kuttu and Singhara flour do not contain gluten and are low on the glycaemic index. Thus, they help in releasing slow energy when eaten during religious fasts. Both flours have high nutritional value and so are perfect for breaking fasts.

2015-20-3--17-10-09

Kuttu & Singhara Atta Roti

Ingredients ~

1 cup kuttu flour/atta
1/3 cup singhara flour/atta
2 medium potatoes
salt, red chilli powder to taste

Method ~

1. Boil the potatoes, peel and grate them.
2. Mix both the kuttu and the singhara flour
3. Add the salt and the red chilli powder.
4. With your hand, mix in the grated potatoes. Add just enough water to bind the atta into a dough.
5. Make small balls of the dough and roll out into round rotis.
6. Heat a tava. Place the roti on it and cook on both sides. Repeat the process, this time brushing a little oil on both sides. Cook till crisp.
7. Can be eaten hot or cold. Serve with Imli Chutney, Raita, Fruit Chaat, Khatte Aaloo ki Sabji, Khatti Arbi ki Sabji, Sukhi Arbi Ki Sabji, Kadoo ki Sabji, Singhare ki Sabji

 

Note ~

The rolled rotis can be fried in hot oil to make Kuttu & Singhara Atta pooris.

 

Sabudana Kheer

by Shivani Khanna

Tapioca Sago is generally known as  SABUDANA in Hindi.  Sago is a produce, prepared from the milk of Tapioca Root.  It is a very nutritious product as it contains Carbohydrates and appreciable amount of Calcium and Vitamin-C.

The root, received from the farms is hygienically cleaned in water & after peeling the skin, it is crushed, allowed to pass the milk after retaining all fibre & impurities. The milk is settled in a tank for nearly 3 to 8 hours, thus all residual impurities float to the top of the tank & are drained out of the settled milk. From this settled Milk Cake, Globules are made by a special  a very simple indigenous machine. After sizing the globules by filtering through sieves, it is roasted on hot plates or heated in steam, depending upon the desired final product. Sago in globular shape is then dried under direct sunlight on big platforms. ~ Sabuindia

2015-17-3--07-42-58

As Sabudana is mainly starch which contains carbohydrates, it is great for a quick boost of energy, and is often served in India for breaking fasts during religious festivals. Sabudana  can be cooked in either savoury or sweet dishes. Sabudana are dried globules which need to be re-hydrated. This is the tricky part. The best way to re-hydrate them is to spread them out on a flat plate and sprinkle water over them. They will absorb the water. This process needs to be repeated till the sabudana pearls/globules are soft to touch.

2015-16-3--21-16-12

Sabudana Kheer is a nutritious pudding made with milk and sugar or jaggery. The milk is boiled till half in volumn. Then sugar and the sabudana pearls are added to the milk and cooked till the consistency is thick. The pearls absorb most of the liquid, so care should be taken not to thicken the pudding too much on the stove.

2015-17-3--08-07-53

Sabudana Kheer

Ingredients ~

½ cup sabudana
2 cups milk
3 tbsp sugar
2 green cardamoms, powder
saffron strands/kesar

Method ~
1. Re-hydrate the sabudana pearls by placing them on a flat plate and sprinkling water over them occasionally till the pearls feel soft to the touch.
2. In a heavy bottom pan, mix the milk and the sabudana pearls.
3. Add the sugar and cook on medium flame stirring so that the sabudana does not stick to the bottom.
4. Once the milk is thickened and the sabudana pearls are translucent, take off the fire and add the cardamom powder.
5. Serve hot or cold topped with saffron strands.