Ingredient Ideology | Being Friendly with Broccoli By: Dr. Kaviraj Khialani- Celebrity Master Chef.

It is believed that this evergreen and refreshing to look at & nutritious vegetable finds his origin somewhere in the 1500s created by a kale predecessor and much later was cauliflower developed from one of the hundred varieties of Broccoli. While what most of us think is that broccoli came to us much later as compared to cauliflower the white and green duo has been welcomed very well in our kitchens and in our recipes with various cuisines.

Broccoli has been a native to Italy and was found there since the Roman times and since then it moved to various parts of Europe, UK, the Middle-east and Asia since the 1800s. Its uses and adaptations to various cuisines developed ever since and most chefs wanted to have a varied look to their recipes by inviting broccoli to take up suitable space and add its freshness and flavor into the dishes.

While cauliflower remains more popular with us in Indian cooking, it has been one of our all-time favorites in our Indian kitchens with numerous dishes being made from subzis to curries, from Gobi ka Keema to stuffing for parathas.

Broccoli however came in later and its applications have somehow been exposed to us as exotic vegetable being used to make soups, salads, stir-fries, with pasta, as a side dish on main course plates etc.

Here are some of the Health Benefits of Broccoli:

*Broccoli has been regarded as great for the heart health veggie since it has a good mix of all nutrients like fiber, vitamins and fatty acids which support heart health.

* Broccoli is rich in bioactive compounds and also rich in anti-oxidants which is regarded as a boon for human health.

* Broccoli is good for diabetic patients and helps to reduce blood sugar levels.

* Broccoli supports bowel irregularity and also helps in digestion and also in healthy gut bacteria.

*Broccoli also helps in anti-aging due to sulforaphane a compound as its component which is good for our system.

* Broccoli is rich in Vitamin C and Calcium and also is regarded as an immunity-boosting ingredient for our body.

*Broccoli is also good for our bones and joints, being rich in vitamin K it is loaded with goodness, it also prevents our skin from sun damage.

Here are some of the uses of Broccoli in our Kitchens & Bakery products.

• Corn & broccoli tarts, mini veg quiche filled with broccoli, cheese, and peppers.

• Broccoli in a variety of soups in combination with almonds, bell peppers, with cauliflower and spinach.

• It goes well with Asian-style stir fry recipes as well, broccoli-carrots & mushrooms in a light crunch stir fry preparation is a good welcome.

• Broccoli has also been used to make cutlets, tikkis, fillings for samosas, rolls and wraps, tacos, a broccoli basil pesto also goes well as a dip and sauce. Broccoli salsa to top with nachos and a cheese sauce.

• Baked dishes with white sauce, cheese and herb sauce, tomato and chili sauce, etc have also involved broccoli actively and its crunch and mouthfeel are just awesome laced with those sauces in the baked dishes.

• For some innovative additions try using broccoli into your Indian recipes as well, broccoli aloo ki subzi, saunfiya broccoli masala, simla mirch aur broccoli ka saalan, broccoli stuffed parathas, desi fried rice and Tava pulao with broccoli are some of the options.

• Broccoli is one good refresher a bowl of salad for the fitness lovers and it is a real filler ingredient easy to handle and bite to perfection as a part of being a body into our salads, marinate the blanched florets with some wine, vinegar, mustard, and honey dressing and then toss it in the salad to get some more juicy texture and mouthfeel. Add sesame, chia, flaxseeds, pumpkin, or sunflower seeds as well to salads.

• Adding it into canapes and or open sandwiches also looks nice with a variety of ingredients, spreads, dips, and toppings it can be served for evening tea as savory course, high tea menus, etc.

Some Recipes Using Broccoli:

1] Broccoli Beauty Soup

Ingredients:

• Broccoli- 150 gms.

• Olive oil/Oil-1 tbsp.

• Garlic- 1 tsp chopped

• Onion- ½ chopped

• Sweet potato- 100 gms, peeled and cut.

• Cumin seeds-1/2tsp

• Green chilies- 1 tsp chopped.

• Salt and pepper to taste

• Oats- ¼ cup

• Water- 3-4 cups or use veg stock.

• Fresh cream- 2 tbsp.

• Roasted crushed peanuts- 2tbsp.

• Mixed herbs- ½ tsp or fresh herbs like basil/ thyme-5-6 nos.

Method:

1. Prepare all the ingredients for the soup.

2. Heat oil in a pan, add in the garlic, onion and saute for a few seconds, add in the sweet potatoes, broccoli, seasonings, herbs, spices etc to taste and mix well.

3. Add in the oats, mix them well, add water or veg stock, bring to a boil and simmer for 12-15 mins.

4. Cool- puree- strain the soup well, I prefer to use the stems as well of the broccoli for their fiber along with the florets in my soup recipes.

5. Bring the soup back to a boil, add milk –dairy/non-dairy as desired as well, the cream is optional as well in case making for a low cal, I also prefer to use almond or cashew paste with oat/soy milk at times for a creamy texture.

6. Check for seasoning, adjust as per taste and serve the soup hot, garnish with roasted crushed peanuts or flax seeds/sunflower seeds for that crunch along with some fresh herbs/micro-greens, etc.

2] Broccoli Beet Bowl

Ingredients:

For the body of the salad:

Broccoli- 200gms. cut, cleaned, washed, blanched/boiled.

Boiled beet- 2 nos. peel and cut into cubes

Roasted fresh sweet corn- ½ cup

Dates- 3-4 chopped

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the Dressing:

• Olive oil/salad oil- 2 tbsp.

• Honey- 1 tbsp.

• Ginger juice- 1 tsp

• Lime juice- 2tbsp.

• Mustard paste- 1 tsp

• Chia seeds- 1 tsp

• Salt and crushed pepper- to taste

• Chili flakes- ½ tsp

• Chat masala powder- 1/2tsp-optional

• Pomegranate seeds-1/2 cup

For the garnish: assorted sliced nuts/seeds.

Method:

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the dressing.

3. Add in the body of the salad toss well.

4. Arrange assorted fresh lettuce leaves in a serving bowl.

5. Portion out the salad, garnish as desired, and serve immediately. 

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | WARMING UP WITH WALNUTS A BUNDLE FULL OF BENEFITS TO EXPLORE AND IMBIBE By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Walnuts are one of those varieties of nuts which have been known to us for a very long time and come winter come walnuts used to be the call I heard as I grew up from the elders in the house to the kids all would get going working hard to crack those nuts against all possible options to check what’s in store within and relist the fruit from the bundle of joy and well-being.

Walnuts are known to be an edible seed of a drupe and not a true botanical nut, rounded, single-seeded stone fruits of the walnut tree used for its inner goodness upon ripening and nutritive consumption, we often refer to them as Persian or English varietals, not to forget they must be processed and stored properly since their poor storage often makes them susceptible to insect and fungal mold infestations, a mold-infested walnut batch is to be discarded completely.

From having it as it is in its naturally crunchy texture and dense woody mouthfeel to having it in desserts, coffee walnut brownie, date, walnut pancakes, walnut banana bread, in health bars, in chocolates, milkshakes, smoothies, a few main courses as well walnuts have found their space well enough in our kitchen and bakery since a while now.

Let us have a look at them:

Top 10 Health Benefits of Warming up with Walnuts:

1. Walnuts are considered good for hair, skin, bones and assist in graceful aging.

2. Walnuts are high in antioxidants, helps fight stress, are a nutritionally dense form of food.

3. Walnuts assist our body in healthy blood formation, lubricates our digestive system.

4. Walnuts are a rich source of Vitamin E and omega 3 fat from plants including walnuts which is called alpha-linolenic acid [ALA]

5. Walnuts are known to be good for memory and the brain and also improve metabolism.

6. Walnuts also contain Vitamin- B complex, they also strengthen the kidneys and lungs.

7 Walnuts prevent inflammation in the body and prevents constipation and helps digestion in our system.

8.Walnuts help in the treatment of type-2 diabetes and also helps in weight loss and management.

9. Walnuts are also called longevity food, get us good sleep, and also helps reproductive health in men.

10. Walnuts offer us a balance of all the essential nutrients needed on a daily basis for smooth functioning and also its consumption gives a feeling of satiety and fullness.

Top 10 Culinary Uses of Walnuts:

1. Adding walnuts to health shakes and bars, having them in between the meals during the day, having them in warm milk before sleeping at night, walnut cinnamon cookies & soy walnut biscuits are a good choice as well.

2. Walnuts have been used in making Akhroat ka halwa, sheera, and also used in making various Indian sweet look great as a part of the garnish.

3. Using walnuts in salads adding them for that crunch on top is a great option, it also can form the part of the body like in Waldorf salad, try adding it to a vinaigrette dressing it works well too, also a little drizzle of walnut oil on a salad can change its entire mouthfeel.

4. Date & walnut muffins, banana flaxseed and walnut bread, whole-grain pancakes with fruity walnut toppings, walnut, tropical fruit waffles are some of the ways of using it.

5. Walnuts in stir-fries, adding them to a filling for pies, crusts, pastries, and tarts also works well, it can easily blend itself well be it sweet or savory preparations.

6. Cheese, spinach and walnut tartlets, chicken and walnut pies, walnut and mushroom crepes, soy walnut meatballs, tofu, and walnut Asian style stir fry are some of the ways to use walnuts too.

7. Add them for that crunch to a sandwich spread as well with avocado, lime, mint, garlic, and olive oil to spread its wholesome nutrition on the bread layering it to be relished.

8. Steamed fish with walnuts dressed in sweet chili sauce wrapped in lettuce leaves, walnut oatmeal idlis, walnut and tahini chutney, walnut butter on crackers with grapes and cheese like a canape concept.

9. Baked berry and walnut bread pudding with custard sauce, walnut parfaits, date and walnut mousse, chickpea walnut falafels in pita pockets, coriander walnut, and chili pesto sauce tossed with boiled pasta of your choice and fresh basil, parmesan shavings.

10. Walnut, Celery, and Cream Cheese in pastry cases called Vol-Au-Vents, open sandwiches, dips, and chutney concepts with walnut and paprika blended with tahini paste and mayonnaise can be offered with grilled and BBQ foods as well.

Here are a few simple and easy to make recipes with Walnuts for all our readers:

Recipe-

1] HERBED WALNUT & PEA DIP

Ingredients:

• Walnuts- 10-12 nos.

• Boiled chickpeas- 1 cup

• Garlic- 1 tsp chopped

• Coriander leaves tbsp. chopped

• Mayonnaise- ¼ cup

• Salt and crushed black pepper- to taste

• Roasted crushed cumin – ½ tsp

• Mixed herbs- ½ tsp

• Chili flakes-1/2 tsp

• Olive oil/ oil- 1 tbsp.

• Lime juice- 1 tbsp.

• Chilled water- 2 tbsp.

To serve the dip with: assorted sticks of vegetables/ crackers/ pita bread/ cheese straws/ Lavash etc.

Method:

1. Prepare all the ingredients for the dip and keep ready

2. Using a mixer grinder jar combine together all the ingredients and churn them well into a dip.

3. Remove and serve into a dip bowl, serve chilled.

2] HEALTHY FRUITY WALNUT SHAKE

Ingredients:

• Walnuts- 5 -6 nos.

• Soy milk/milk/oats milk/- 2 cups

• Vanilla essence or a pinch of green cardamom/cinnamon powder-1 pinch- [any 1]

• Banana- 1 no ripe

• Dates- 3 -4 no.

• Mint leaves- 4-5 no.

• Chia seeds/ sunflower seeds/pumpkin seeds- 1 tsp [any 1]

Can add any other nuts or dried fruits of your choice as well like apricots/ raisins/sultanas etc.

Method:

1. Prepare all the ingredients for the healthy shake.

2. Using a blender churn together all the ingredients to a smooth texture.

3. Pour into serving glasses and garnish as desired and relish.

Recipe-

3] WALNUT VEGGIE SOUP

Ingredients:

• Walnuts- 6-8 nos.

• Olive oil/oil -1 tbsp.

• Bayleaf-1 no

• Garlic- 1 tsp chopped

• Ginger-1 tsp chopped

• Spring onion/onion- 2 small- chopped.

Assorted mix vegetables of your choice: carrots/beans/peas/potatoes/pumpkin/capsicums/sweet potato/beetroot etc can be used.

For non-veg options: add boiled chicken/ saute prawns/ sliced sausages etc once the soup is ready.

• Salt and pepper to taste

• Water/veg stock- 3-4 cups

• Tomatoes-2 med sized chopped

• Mixed herbs- ½ tsp or fresh herbs like basil/rosemary/thyme

• Garam masala powder-1/2 tsp

• Milk top cream- 2 tbsp.- optional

• Coriander leaves- 2 tbsp. for garnish.

Method:

1. Prepare all the ingredients for this healthy and worthy soup.

2. Heat oil in a pan, add in the Bayleaf, onions, garlic, ginger & saute for a few seconds.

3. Add in the vegetables of your choice, tomatoes, salt, pepper, spices, herbs, chili flakes, tomatoes and mix well.

4. Add in the water/stock and simmer for 20-25 mins, cool, remove the Bayleaf, puree and strain the mixture.

5. Bring it back to a boil, check for seasonings, texture, etc and add in the cream, walnuts and mix well.

6. Serve hot.

_______________________________________________

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.

Ingredient Ideology | Catching up on Carrots By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Carrots are one ingredient that is so commonly used in our day to day cooking and finds its way into our kitchen in a number of ways and transforms itself into varied delicacies from simple to delectable ones too!

While for some of us carrots go perfectly well into a fresh squeeze with add ons turning it into a perfect liquid power punch to start the day to others it is a nice crunch to munch with their meals and in between to fill the gaps. There are a few of us of course who love to have it in the form of subzis, adding it into pulao, biryani, raita & even into soups, salads & sweets!

Carrots are a bunch of essential nutrients must for our body and benefits galore to catch up on. For me it has been there in a number of ways to work on with and relish it too from variations to my simple carrot juice to cumin crusted carrot sticks, gajar aur soy baked dish, carrot and quinoa salad, Tadkewala gajar aur palak ka raita & many more!

TOP 10: Health Benefits of Carrots:

1. Good for the eyes, rich in vitamin A, prevents stroke.

2. Helps reduce high blood pressure problems.

3. Assists in maintaining good digestive health.

4. Immunity booster for our body.

5. Helps to regulate our blood sugar levels.

6. Prevents macular degeneration & cleanses the body.

7. Glorifies the skin, powerful antiseptic & anti-aging ingredient.

8. Good source of beta-carotene, potassium.

9. Carrots are a low glycemic index vegetable.

10. Contains pectin which is a form of soluble fiber, it also contains 90% water and 10 % carbs.

Top 10: Culinary uses of Carrots in the Kitchen & Bakery:

Though we are aware of some of the classic ways of using carrots in our kitchen here are some twisted ideas as well to add to our plates!

1. Carrot, Grapes & Purple Cabbage salad tossed within a dressing with sweet lime, sea salt, a dash of honey & a sprinkling of roasted crushed peanuts & pumpkin or flax seeds.

2. Carrot & Pumpkin Shorba- a perfect cuppa on a cool chilly evening a pureed soup tempered with cumin, curry leaves & a hint of coconut milk to add to its flavor.

3. Gajar Aur Mattar Ka Tava Pulao – a good way to toss up leftover white rice with a tadka of turmeric, mustard & hing and a good handful of coriander leaves and roasted crushed peanuts to add to the crunch.

4. Hari Bhari Gajar Ki Subzi – a simple variation to our daily routine way of making a veggie, try carrots with soy chunks in a base of whole red chilies onion, garlic, little curd, spices & a good handful of blanched spinach leaves, pureed and laced into the subzi, have this one with phulkas!

5. Carrot & Methi ka Parantha- Try a mix of flours like makai ka Atta, whole wheat flour, soy flour & add a little shahi jeera and Kasuri methi to the dough, for the filling use grated carrots with chopped methi leaves in a quick toss with oil and ginger-garlic-green chilies and add in a little grated sweet potato and a dash of crushed black pepper and stuff them into the paranthas for a change well deserved.

6. Baked Carrot & Raisin Muffins with a combination of whole wheat and oatmeal flour finished off with a dusting of cinnamon & brown sugar dust, great to go with a nice hot cuppa coffee!

7. Honey Glazed Carrot & Cardamom Pancakes topped with walnut and date crumble, served with a nice warm chunky dark chocolate sauce, garnished with sliced fresh strawberries! I’m sure you loved this one, sounds like a plan for Valentine isn’t it?

8. Gajrela Baked Mini Samosas with a Kiwi Chili Chutney- our Favourite gajar ka halwa, wrapped in a sweet samosa Patti, baked to perfection and served warm with a fresh kiwi, mint, honey & chili salsa sauce, that’s something you must try!

9. Baked Gajar Halwa with Brownies served with a Rum & Raisin Sauce- This one is surely going to have your guests ask for more…a nice delicate gajar ka halwa, layered with crumbled chocolate brownies, add a little regular vanilla sponge as well if desired to balance it, and a nice drizzle of homemade desi rabdi with a nice handful of nuts, cover it and bake for 15 to 20 mins in a medium-hot oven, serve it warm with nice honey, rum and raisin sauce garnished with glazed cherries.

10. Gajar Aur Gulkhand Ki Mithaas- an awesome carrot halwa converted into a mousse concept blended with china grass to set it and Gulkhand to add its touch and taste in between the layers, top it up with a nice coconut praline/crushed chikki for garnish, serve it chilled.

Here are a couple of simple & tasty carrot recipes for our readers to try and stay fit!

Recipe:

1] Casanova Carrot Salad

Ingredients

For the Base of the Salad:

Assorted shredded cabbage/ torn lettuce leaves- 1 cup

For the Body of the Salad:

Carrots- 150gms, grated.

Boiled chickpeas- 1 cup

Chopped green chilies-1/2 tsp

Chopped deseeded tomatoes- 1 small.

Celery- 3 to 4 tbsp. cut into small pieces

For the dressing of the Salad:

Olive oil- 1 tbsp.

Lime juice/sweet lime juice- 3 to 4 tbsp.

Mustard paste-1/2 tsp

Sea salt/ pink salt/rock salt- ¼ tsp

Mint leaves to 10 torn.

Honey- 1 tsp

Roasted crushed cumin powder-1/2 tsp

Dash of chili sauce-1 tsp

Crushed black pepper-1/2 tsp

For the garnish of the Salad:

Assorted fresh herbs/microgreens.

Assorted nuts/ seeds of your choice.

Sliced green/black grapes/ shavings of parmesan etc.

Method:

1. prepare all the ingredients for the salad.

2. assemble the dressing in a mixing bowl, mix well and toss up the body with the dressing.

3. arrange the base on a serving plate and arrange the salad and garnish, serve immediately.

Chefs Variations:

1. for the non-veg options in the same salad try adding some sliced chicken salami/ham/ cubes of boiled eggs.

2. to add some more nutritive value in the dressing add some ripe papaya puree into the dressing as above.

3. try adding a choice of seasonal fruit as well like grapes, strawberries etc into the salads to balance it.

Recipe-

2] Orange Mystic

Ingredients:

Carrots- 200gms, peeled & roughly cut

Sweet potato- 1 no, peeled, cubed

Olive oil-1 tbsp.

Garlic- 1 tsp chopped

Spring onions-2 small chopped

Salt and pepper to taste

Veg stock- 4 to 5 cups

Assorted herbs of your choice tsp

Fresh orange juice- ½ cup

Fresh cream/sour cream/vegan cream- 1 tbsp.

Fresh mint/herbs for garnish.

Method:

1. prepare all the ingredients for the soup.

2. heat olive oil in a pan add in the garlic, onions & saute for 1 min and add in the carrots and sweet potato.

3. add in the seasonings and herbs to taste and vegetable stock/water and allow to come to a boil.

4. simmer for 15 to 18 mins, remove from flame and allow to cool.

5. puree the soup, strain it and bring it back to a boil.

6. check for seasonings, adjust texture as needed and finally add in the orange juice and turn off the flame.

7. serve the soup hot garnish with fresh herbs.

Chefs Variations:

1. Try adding assorted veggies of your choice with carrots in the soup like yellow pumpkin, peas, Bottlegourd, also try using lemongrass to flavor the soup.

2. For the non-veg options use boiled boneless chicken cubes or shreds for the garnish and use chicken stock to prepare the soup.

3. The same soup can be enjoyed chilled during summertime, portion it into shot glasses & add a dusting of crushed cumin and rock salt with a few fresh basil leaves for garnish.

Brief About The Writer:

Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.