Ingredient Ideology | ASSAMESE CULINARY DELIGHTS By: Dr. Kaviraj Khialani- Celebrity Master Chef.

ASSAMESE CULINARY DELIGHTS 

The name Assam is derived from the word asama, meaning “peerless” in the now extinct Ahom language. The neighbouring states of Arunachal Pradesh, Nagaland, Mizoram, and Meghalaya were once part of Assam. The capital, formerly Shillong (now the capital of Meghalaya), was shifted to Dispur, a suburb of Guwahati, in 1972. Assamese cuisine is the regional food of Assam. It is a style of cooking that is a confluence of cooking habits of the hills that favour fermentation and drying as forms of preservation and those from the plains that provide fresh vegetables and an abundance of fish and meat. 

Both are centred on the main ingredient being rice. Rice is the staple diet and the common people of Assam eat it every day. Along with rice, fish curry is very common. Other dishes include those made of lentils, vegetables, meat and some sweet dishes. The people of Assam prefer to eat non - spicy foods.

Assamese are mostly non-vegetarian, and their staple diet is rice. Fish, chicken, duck and pigeon and pork are widely eaten and quite popular. Fish curry is another favourite which is prepared as a sour dish called Machor tenga. Assamese cuisine is known to be very light and rightly deserves the tag 'comfort food' for various reasons. It's also very healthy and not bland in taste. Healthy Veg/Non-veg Assamese Food: Assam is blessed with the mighty Brahmaputra which means the soil is rich with nutrients. Lifestyle. Although in general Brahmins observe all the customary rituals, they appear usually less rigid in some of their traditional lifestyle choices, such as they may eat meat, fish, unlike their counterparts in North India. With the 'Tropical Monsoon Rainforest Climate', Assam is a temperate region and experiences heavy rainfall and humidity.

Like Southern Indian cuisine, Assamese cuisine is mostly rice-based and incorporates fresh vegetables and meat. But the dishes in Assam also include things rarely seen in other parts of the country, including river fish, duck, and pigeon. Pitha is one of the most popular street side dishes found in Assam. It is made of rice flour and can be made in a sweet as well as savoury preparation. It uses a batter of rice and is filled with a filling of either cabbage, radish, jaggery, coconut. Major Fruit crops of the state – Banana, Pine apple, papaya, Assam lemon, Orange, Guava, Litchi, Jack fruit and Mango. 

Some more beneficial information about foods from Assam :

This cuisine is characterized by very little use of spices, little cooking over fire and strong flavours due mainly to the use of endemic exotic fruits and vegetables that are either fresh, dried or fermented. Fish is widely used, and birds like duck, pigeon, squab, etc. are very popular, which are often paired with a main vegetable or ingredient. Preparations are rarely elaborate. (The practice of bhuna, the gentle frying of spices before the addition of the main ingredients so common in Indian cooking, is absent in the cuisine of Assam) The preferred oil for cooking is the pungent mustard 

A traditional meal in Assam begins with a khaar, a class of dishes named after the main ingredient. Another very common dish is tenga, a sour dish. Traditionally, both khar and tenga are not eaten together in the same meal. The food is usually served in bell metal utensils made by an indigenous community called Mariya. The belief is that when food and water is served in such utensils it’s good for health and boost up immunity. Tamul (betel nut, generally raw) and paan generally concludes the meal.

Though still obscure, this cuisine has seen wider notice in recent times. The discovery of this cuisine in the popular media continues, with the presenters yet to settle on the language and the specific distinctiveness to describe it.  Besides rice, the next most important ingredient is fish, harvested from the many rivers, ponds and lakes in the region. The extremely wet climate and the large numbers of water bodies has ensured that large varieties of fresh water fish are available in abundance in the valley. It is a staple item in the Assamese palate. There is no traditional ethnic community in Assam that does not eat fish. Most traditional rural households have their own ponds for pisciculture. The most common way of eating fish in traditional Assamese homes is by preparing a stew with herbs, vegetables, and greens as per preference and availability. Fish is also prepared by roasting or char-grilling. A favourite is a small fish roasted in banana leaves. Hukoti is a special fish dish prepared from dried small fish like (puthi maas) pounded with arum stem and dried and stored in bamboo tubes. Variations of this exist among the ethnic communities of northeast India in general and Assam in particular.

Assamese also consume meat, The Assamese meat and fish dishes are characterized by a low amount of spices and oil, higher quantity of ginger, noroxinghow paat (curry leaves), Khorisa (fermented bamboo shoot) and lemon juice, and differ completely in taste from the dishes of neighbouring Bengal and are quite similar to the cuisines of nearby South-East Asian and East Asian countries. Chicken, Venison, Squab, Mutton, Duck and Pork is very popular among the indigenous ethnic Assamese communities.

The basic cooking methods include cooking, shallow and deep frying. Onla, of the Bodos, is made with ground rice and special herbs and constitutes a complete meal in itself. Other meats include squab, duck, chicken, goat meat, venison, and turtle although venison and turtle meat are legally prohibited. The combination of duck/white gourd and squab/papaya or banana flower is very popular. Meat is generally stewed using limited spices as well as a choice of herbs and vegetables. Most communities of Assam are entomophagous. Various indigenous ethnic groups of certain areas partake of the silkworm, water bugs, grasshoppers, and other insects. Insects are fried or cooked or roasted in leaves and then prepared according to the timing of the meal. The red ant egg is considered a delicacy during the Rongali Bihu festival.

Spices are also a very important part of Assamese cooking, Among spices there are ginger, garlic, onion, cumin seed, black cumin, black pepper, chilli, turmeric, corianderseed, cinnamon, cardamom, clove, fenugreek seed, white mustard seed, aniseed, Malabar leaf etc. An Assamese meal is incomplete without green chilies, many varieties of which are available in the region. Pura refers to various forms of grilled and roasted food. Vegetables, meat and fish are often served in this form. Aalu benzene pura Pitika, pura maas Pitika (mashed grilled fish), pura mankho etc. are a few of the popular dishes. 

Cooking with fish is popular, the Noroxinghow masor jul is another authentic dish from Assam. The fishes are cooked in a light gravy of curry leaves which is a common aromatic herb used in southern and some northern parts of India. The curry leaves are also known as noroxinghow paat in Assamese. The fish preparations in Assam emphasize on retaining the natural flavours of the fish, and hence, few spices are used. The khar is a signature class of preparations made with a key ingredient, also called khar. 

The traditional ingredient is made by filtering water through the ashes of the sun-dried skin of a few varieties of banana, which is then called kola khar (The name derived from the local term for banana, "khol" or "kola.") A traditional meal invariably begins with a khar dish, which can be prepared with raw papaya, mustard leaves, vegetables, pulses, fish or any other main ingredient.

Assam is famous for the bhut jolokia or ghost pepper, which was recognized as the hottest chili in the world. Panch-furan (mixture of 5 spices) is used for adding flavour to Dals, which was not earlier eaten by indigenous people of Assam but now slowly due to external influences Dal is also eaten with their own traditional style of cooking it. Pickles are made of mango, indian gooseberry, hog plum, Indian olive, Tamarind, star fruit, mangos teen, radish, carrot, elephant apple, Indian jujube, chili, lime, garlic, etc. Pani tenga and kharoli are signature Assamese pickles made from ground mustard seeds. 

Cooking with greens- The environs of Assam are rich in vegetation, and green leafy vegetables, called Xaak, are an important part of the cuisine. Some of them are grown while others like the dhakai (fern) grows wild. There is a bewildering variety that is eaten and according to custom, one has to have 101 different Xaak (greens) during Rongali Bihu. Herbs, greens, and vegetables are commonly eaten by simply cooking in water and salt, lightly frying, as a thick soup or by adding to varieties of lentils. They are also prepared in combination with fish, meat and eggs.

Besides various other dishes, Jolpan (snacks) in Assamese is what is breakfast although it is not always served as breakfast in Assamese cuisine. They are eaten as light meals between main meals and widely served during Bihu, weddings, Assamese shraadhs or any other kind of special occasions and gatherings. Some types of jolpan are Bora saul (varieties of sticky rice) eaten in combination with hot milk, curd, jaggery, yogurt or seasonal ripe fruits. These are probably some of the earliest forms of "cereals". Assamese people have been eating them mainly as breakfast for many centuries.

 Pitha (rice cake) is a special class of rice preparation generally made only on occasions like Bihu in Assam. Made usually with soaked and ground rice, they could be fried in oil, roasted over a slow fire or baked and rolled over a hot plate tea of course is an indispensable part of Assamese cuisine. It is served in form of Black tea, Milk tea, Herbal Tea, Spiced tea, Green Tea, Lemon tea (adding lemon juice to black tea), etc. Most of the Assamese people like to drink laal saah (red tea). Liquor is an integral part of linguistically and culturally diverse communities in Assamese society. Rice is a primary ingredient for the many rice beers.

Here are a few easy to make Assamese Recipes for our readers to try:

Recipe-1] BAANHGAJOR LAGOT KUKURA 

[CHICKEN WITH BAMBOO SHOOTS]

Ingredients:

Chicken curry cuts- 750 gms with bones/ skin optional

For the marination:

Oil- 2-3 tbsp./ mustard oil- 2-3 tbsp.

Salt to taste

Turmeric powder-1/2 tsp

Ginger paste- 2 tsp

For the curry:

Bamboo shoots- 1 cup, cut into 2 inch pieces

Oil/ mustard oil- 3-4 tbsp.

Green chilies- 4-5 no slit

Cumin powder-1 tsp

Coriander powder-2 tsp

Onion- 2 small, sliced

Garlic paste-1 tsp

Salt to taste

Red chili powder-2 tsp

Water as needed for cooking

Assortment of flavours as an option:

Tomatoes- 2 medium sized, chopped

Or tamarind pulp-1/4 cup with ½ tsp sugar

Coriander leaves- 2-3 tbsp. chopped

Steamed white rice/ boiled rice.

As an option- add potato cubes with chicken.

Method:

1. Prepare all the ingredients for the chicken and bamboo shoot recipe.

2. Clean, wash and prepare the chicken pieces and apply the marination on the chicken pieces and rub it well all over and keep it covered in a cool place/ refrigerate it for 20-30 mins.

3. Once the chicken is well marinated, heat some mustard oil in a pan to nice smoky point, add in the onions, chilies and ginger-garlic paste and saute it all for a few minutes. Add little water as needed to prevent burning.

4. Once the onions are lightly browned, add in the chicken pieces into the pan and saute well add in all the remaining spices and salt to taste and bhunao for a couple of minutes, add some water and allow to simmer and cook, if using tomatoes then we can add them at this stage and saute, add water, simmer and cook.

5. Add in the tinned/ canned bamboo shoot pieces into the chicken and simmer for 4-5 mins, add in coriander leaves and adjust the salt and texture of the gravy as needed to enjoy it with rice, serve hot.

Recipe-2] MASOOR TENGA- TANGY FISH CURRY

[assamese style fish curry]

Ingredients:

Fish of your choice/Rohu fish/ Cartla fish/ surmai etc- 750 gms, sliced

For the marination:

Mustard oil- 3-4 tbsp.

Salt to taste

Turmeric powder-1/2 tsp

Red chili powder-1 tsp

Lime juice-2-3 tbsp.

Ginger-garlic paste-1 tsp

For the curry:

Mustard oil- 2-3 tbsp.

Ginger-1 tsp paste

Garlic-1 tsp paste

Onions- 1 small chopped

Salt to taste

Turmeric powder-1/4 tsp

Red chili powder-1/2 tsp

Coriander powder-1 tsp

Cumin powder-1/2 tsp

Water as needed

Tomatoes- 1 cup chopped/puree

Coriander leaves- 2 tbsp. chopped

Ridge gourd- 1 cup chopped

Green chilies- 2-3 slit

Tamarind pulp- 2-3 tsp

Lime juice-2-3 tsp

Fenugreek seeds/ methi seeds-1/2 tsp

Method:

1. Prepare all the ingredients for the fish curry recipe and keep it ready.

2.Clean, wash and prepare the fish pieces for the marination, apply it well on the fish and keep it refrigerated for 20 mins.

3. To start cooking, heat oil in a pan, add in the marinated fish pieces and shallow fry them for a couple of mins and remove, keep aside.

4. In the same pan, add in the fenugreek seeds, onions, ginger- garlic- chilies, saute well, add in the ridge gourd and saute, add in salt and all other spices and tomatoes, cook the masala well for 8-10 mins, add a little water.

5. Once the gravy is simmering, add in the shallow fried fish pieces, and allow them to steep in the curry for 4-5 mins, check for salt and adjust, add in tamarind pulp/ lime juice, fresh coriander leaves and serve hot with steamed rice/ white rice.

Recipe- 3] XAAK ARU BHAJI

[ greens with assorted vegetables]

Ingredients:

Greens/ ferns/ Xaak- 300 gms

Mustard oil- 3-4 tbsp.

Onion- 1 med sized sliced

Potato- 2 med sized chopped

Garlic- 6-8 cloves, chopped

Salt to taste

Turmeric powder- ½ tsp

Cumin seeds-1 tsp

Pachphuran mix- 1 and a half tsp

Ginger- 1 tsp chopped

Green chilies- 3-4 slit

Lime juice-2 tsp

Dry red chilies-1-2 no may be used

Options for veg- Bottlegourd/ sweet potato/ yam can be used.

Method:

1. Prepare all the ingredients for the easy to make greens with local vegetables.

2. Clean, wash and soak the Xaak/ greens/ ferns in water for 10-12 mins, refresh them, roughly cut them into 1-2 inch pieces.

3. Heat up a kadai, add in the mustard oil and smoke it up, turn off the flame, add in the cumin, Pachphuran mix, onions, green chilies and saute for a few seconds.

4. Add in little water, turn on the flame, add in the ginger, garlic and saute it for a few seconds, add in the onions and potatoes and mix.

5. Now add in some salt, powdered spices as per taste and little water and allow veggies to cook for a few mins, add in the greens, mix well and continue cooking on a low flame for 12-15 mins.

6. Check for salt in the Xaak and adjust it accordingly, this is a side dish and should be moist and not very watery, add a little lime juice towards the end and mix, serve it hot with rotis etc.

Recipe-4] OU TENGA [ ELEPHANT APPLE PICKLE/ CHUTNEY]

Ingredients:

 elephant apple- 2-3 no, cut/slice

 jaggery- ¾ cup, grated

 sugar- ½ cup

cumin seeds- 1 tsp

 red chilli powder-1 tsp

 bay leaf- 1-2 no

 dry red chilies- 2-3 small, slit

 cups of water-1 and a half cup

 vegetable oil- 1-2 tbsp.

 broken cashews- 2-3 tsp

 raisins- 2 tsp

 walnuts- 50 gms

salt-1/2 tsp

Method:

1. Remove the petals of elephant apple. Clean the edible soft petals under running water.

2. In a pressure cooker take the elephant apple pieces. Add 2 cups of water. Close the lid. In high heat cook for 3-4 whistles.

3. Remove from heat. Let the cooker open itself.

4.In a pan, heat oil. Add dry chillies, bay leaf and cumin seeds. When crackling, pour everything from the cooker.

5. Add sugar and jaggery. Cook until sugar and jaggery melts. Add red chilli powder, Add raisins, cashew nuts and dates. (optional)

6.Stir consistently until great amount of water gradually evaporates and until the chutney thickens, Remove from heat. Let it cool.

7. Elephant apple chutney is ready to serve. You can store it in glass container in your refrigerator and use it for 3-4 days. It is best enjoyed with meals as it adds a nice tartness to the meal too.

Recipe-5] ALOO PITIKA [MASHED POTATO IN MUSTARD OIL]

Ingredients:

Potatoes- 3-4 medium sized, peeled and cut 1 x 2

Mustard oil- 2-3 tbsp.

Sliced onion- 1 medium sized

Salt to taste

Green chilies- 3-4 chopped

Coriander leaves- 2-3 tbsp. chopped

Method:

1. Set the potatoes to boil. I used a pressure cooker and cooked till 3 whistles so the potatoes became soft and fully cooked. The timings above are based on the same.

2. Meanwhile prepare the other ingredients, slice/chop the chilies, onions small pieces or fine chopped, and also finely chop the coriander leaves.

3.When the cooker is ready to open, peel the potatoes and then mash them as you would for chokha. Check that there are no chunks of un-mashed potato.

4. Add in the salt, chilli, chopped onions and mustard oil. Mix it all well. Either mix in the coriander leaves or use them as garnish. Serve with rice and dhal or with roti, this one goes well with almost anything on the plate.

5. At times, I do the same recipe by giving it a tempering of Pachphuran- mix of five spices or even some cumin and mustard seeds with green chilies go well as a tadka to the mashed aloo.

Recipe-6] ASSAMESE PITHA [ HOME-MADE SWEET]

Ingredients:

Rice flour- 2 cups

Maida- 2-3 tsp

Salt- ¼ tsp

Baking powder-1/2 tsp

Fennel seeds/ saunf- 1 tsp

Jaggery- ¾ cup, melted

Water as needed

Oil to deep fry the Pitha

Assorted chopped nuts to garnish- as needed

Method:

1. Prepare all the ingredients as listed above for the home-made fried sweet dish.

2. We can modify the recipe a little as per taste for instance if we wish to use a little green cardamom powder/ crushed black pepper in combination with fennel seeds it can also be done.

3.Using water at room temperature, prepare a nice thick batter like mixture, add water little at a time not to make it very watery.

4.Heat up oil/ ghee in a kadai or frying pan and once it is well heated we can start the frying process, drop in portions of the prepared batter like thick mixture into the medium hot oil and fry the Pitha well on all sides, it will take a couple of minutes to get cooked.

5.Once a nice golden brown color has been achieved after frying the Pitha we can remove them from the oil, drain excess oil on a kitchen paper/towel or tissue, dust them with a little powdered sugar, cinnamon powder/ castor sugar and green cardamom powder etc and serve with a cuppa chai!

Ingredient Ideology | THE TURMERIC TRIVIA By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE TURMERIC TRIVIA

Turmeric, also known as the golden herb of India, is a plant in the ginger family, is native to Southeast Asia and is grown commercially in that region, primarily in India. Its rhizome (underground stem) is used as a culinary spice and traditional medicine. Historically, turmeric was used in Ayurveda and other traditional Indian medical systems, as well as Eastern Asian medical systems such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system. Today, turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others. Turmeric is a common spice and a major ingredient in curry powder. Curcumin is a major component of turmeric, and the activities of turmeric are commonly attributed to curcuminoids (curcumin and closely related substances). Curcumin gives turmeric its yellow color.

 Turmeric dietary supplements are made from the dried rhizome and typically contain a mixture of curcuminoids. Turmeric is also made into a paste for skin conditions. Turmeric is a yellow spice and medicinal herb that originated in India. The orange pulp inside the stem contains the potent plant compound curcumin.

Turmeric and curcumin have a variety of interesting biological activities, but they’re challenging to study because curcumin is unstable (it easily changes into other substances) and has low bioavailability (not much of it reaches the bloodstream) when it’s taken orally. In addition, curcumin products may differ in composition or contain more substances than expected, which makes the results of research on these products difficult to understand and compare. Because the actions of turmeric and its components in people are complex and not well understood, no clear conclusions have been reached about whether these substances have benefits for health conditions. Turmeric and conventionally formulated curcumin products are probably safe when taken orally or applied to the skin in the recommended amounts. Efforts have been made to develop curcumin products with increased bioavailability, and many modified products are already on the market. Improving bioavailability might lead to increases in harmful effects as well as desirable ones. Turmeric may be unsafe for use during pregnancy in amounts greater than those commonly found in food. Little is known about whether it’s safe to use turmeric in amounts greater than those commonly found in food while breastfeeding.

Turmeric is used in Ayurveda to balance vata, pitta, and kapha, though, in excess, it can aggravate pitta and vata. It has many beneficial effects for rasa and rakta dhatus (the blood and plasma of the circulatory system). It also kindles Agni (digestive fire), helping reduce Kapha and ama (toxins). In Ayurvedic practices, turmeric is thought to have many medicinal properties including strengthening the overall energy of the body, relieving gas, dispelling worms, improving digestion, regulating menstruation, dissolving gallstones, and relieving arthritis. Turmeric is used in Ayurveda to balance all three Doshas—vata, pitta, and kapha. If taken in excess however, it can aggravate pitta and vata. From an Ayurvedic point of view, turmeric has the following properties: warming, pungent, light, dry and digestive. Turmeric is Tridoshic, meaning it serves to balance all three Doshas. Despite being warming, this magic spice is great for balancing fiery Pitta just be careful not to overdo it. Adding ¼ teaspoon three times as day with your meals is a wonderful way to include turmeric in your daily diet. As tea, enjoy 2-3 cups throughout the day in combination with other supportive herbs such as ginger, triphala, green tea, or lemon. Turmeric Active - The essential turmeric blend for the active lifestyle. The recommended turmeric dosage is between 150-250 mg of curcumin and 1000-1500 mg of turmeric root powder per day. This is a safe amount of turmeric to take daily and should be enough to yield significant health benefits to those who remain consistent with turmeric supplements. 

Turmeric has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease. Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body. Turmeric has antioxidant properties and one study shows that it may protect your body from free radicals by neutralizing them. Another study suggests that turmeric's antioxidant effects may also stimulate the activity of other antioxidants. So, by eating turmeric with good fats, like avocado, olive oil or coconut oil, you're more likely to absorb more of it into your bloodstream. This is also why turmeric is commonly mixed with warm milk—any kind of milk including coconut, cow, or almond. However, People who should not take turmeric include those with gallbladder problems, bleeding disorders, diabetes, gastroesophageal reflux disease (GERD), infertility, iron deficiency, liver disease, hormone-sensitive conditions and arrhythmia. Pregnant women and those who are going to undergo surgery should not use turmeric.

Let us now look at a few easy to make healthy and nutritious recipes using Turmeric.

Recipe-1] HERBED TURMERIC HUMMUS

Ingredients:

Boiled chickpeas- 1 and a half cup

Turmeric – fresh or powdered as desired ¾ tsp

Garlic-1 tsp chopped

Olive oil/ refined oil- ¼ cup

Chilled water-2-3 tbsp.

Tahini paste- 2-3 tsp

Lime juice- 2-3 tsp

Pinenuts/ cashews/ roasted peanuts- 3-4 tbsp.

Cream cheese- 2 tsp

For additional flavouring and garnish:

Chili flakes- ½ tsp

Mixed herbs-1/2 tsp dried or fresh ones

Micro-greens for garnish

Black olives- 2-3 no

Green olives- 2-3 no

Stuffed olives- 2-3 no

Paprika powder-1/2 tsp

Parsley-2-3 sprigs

To serve with: veg sticks/ pitta bread/ lavash/ cheese straws

Method:

1. To start with, ensure the chickpeas are soaked for 5-6 hours and then boiled, well cooked and cooled down. They would now be ready to go to the next step of being further processed into the hummus dip.

2. Using a food processor, combine together the boiled chickpeas and all other ingredients as mentioned and using a little chilled water and oil, tahini paste we need to process it further into a smooth paste.

3. Once the desired coating yet smooth texture of the hummus is achieved we can remove it into a bowl check for seasonings, adjust the salt and lime, the flavours can be enhanced as well as options given above.

4. Portion out the turmeric hummus into the serving dip bowl, garnish it appropriately and allow it to be chilled for 20-25 mins. in the meantime, we can prepare the cuts of veggies, pita bread, lavash, cheese straws etc which will be served with the dip, assemble and serve cold.

Recipe-2] TURMERIC CHICK- N-PEA MELANGE

Ingredients:

For the chicken:

Boneless chicken cubes- 250 gms

To marinate:

Oil-2 tbsp.

Garlic paste-1 tsp

Fresh turmeric-1 tsp paste

Salt and crushed black pepper to taste

Mustard paste-1/2 tsp

Lime juice-1 tbsp.

Lemon leaves- 2-3 no

Lemon grass- 2-3 pieces

Ginger-1 tsp juliennes

For the melange cooking:

Oil-2 tsp

Butter-1 tsp

Slit green chilies- 2-3 no

Slit red chilies-1-2 no

Sliced onion-1 small

Garlic- ginger paste-1 tsp mix

Salt to taste

Thai yellow curry paste-2-3 tsp

Coconut milk- 1 cup thick

Water- ½ cup

Boiled chickpeas-1/2 cup

Diced fresh pineapple- ½ cup 

Fresh basil leaves-8-10 no

Roasted crushed peanuts-2-3 tsp

To serve with:

Steamed rice, brown rice, coconut rice, pea pulao, birishta rice

Method:

1. Prepare all the ingredients for the recipe as listed.

2. Start with the marination of the chicken pieces and apply the turmeric and other ingredients over and keep aside for 10-15 mins.

3. Start with the cooking for the same, heat oil and butter add in the flavourings, ginger, garlic, onions, saute for a few minutes. Add in the yellow curry paste, little water, salt and sugar a little as well to balance the spices.

4. Add in the chicken pieces and saute them for a couple of minutes, add in some water to cook the chicken also add boiled chickpeas and simmer for 2-3 mins, add in coconut milk and continue simmering for 4-5 mins.

5. Now check for texture and adjust it accordingly, and the dish would be cooked by now, garnish it appropriately and serve it hot with steamed rice, variety of rice can go along with this dish. Garnishes can also be colorful and crunchy as well.

Recipe- 3] STIR FRIED CABBAGE WITH TURMERIC

Ingredients:

Oil-2 tsp

Ghee-1 tsp

Hing-1/2 tsp

Mustard seeds-1/2 tsp

Cumin seeds-1/2 tsp

Curry leaves- 10-12 no

Slit green chilies-2-3 no

Slit red chilies-2-3 no

Chana dal- 1 tsp

Ginger juliennes- 1 tsp

Onion-1 small sliced

Salt to taste

Turmeric powder-1/2 tsp 

White cabbage- 200 gms, shredded

Freshly grated coconut-1/4 cup

Fresh coriander leaves- 2-3 tbsp.

Aamchur powder-1/2 tsp

Method:

1. Prepare all the ingredients for the cabbage and turmeric recipe and keep it all ready before starting.

2. Shred the cabbage, heat oil and ghee in a pan add in the ingredients for the tempering one by one and allow them to start spluttering and crackling for a few seconds.

3. Add in the chana dal as well, a little water to prevent the spices from burning, add in the onions, saute them to a light pink color. Add in salt, turmeric and shredded cabbage.

4. In some variations, I also use green peas, capsicums, french beans, carrots etc as well with cabbage while making it the same way.

5. Cover and simmer, allow the cabbage to cook in steam with all the spices and turmeric for around 5-6 mins. open and stir, add in the freshly grated coconut, at times I also add boiled ground nuts into the same recipe for a crunch. Finally garnish the recipe with fresh coriander, a fried red chili and enjoy it as a side dish with a gravy preparation or dal, rice.

Recipe- 4] WOK TOSSED NUTTY TURMERIC RICE

Ingredients:

Basmati rice- 1 and a half cup boiled

Oil-2 tsp

Ghee-2 tsp

Cumin seeds-1/2 tsp

Hing-1/2 tsp

Ginger-1 tsp chopped

Garlic-1 tsp sliced

Onion-1 small chopped

Curry leaves- 5-6 no

Slit green chilies- 2-3 no

Slit red chilies- 2-3 no

Thai yellow curry paste-2-3 tsp

Lemon grass- 3-4 pieces

Salt to taste

Turmeric powder-1/2 tsp

Coconut milk-1 cup thick

Roasted crushed peanuts-2-3 tbsp.

Salt and pepper to taste

Assorted veggies: boiled corn, zucchini cubes, carrot cubes, french beans, broccoli, mushrooms, red capsicum etc

Water-1/2 cup

Fresh coriander leaves- 2 tbsp. chopped

Lime juice-1 tsp add and serve

Fried/ toasted cashewnuts- 2-3 tbsp.

Fried/ toasted assorted nuts- 1-2 tsp

Raisins-2 tsp

Fresh coconut shavings/ tender coconut for garnish.

Method:

1. Prepare all the ingredients for the rice recipe as listed.

2. The rice needs to be almost cooked and to be cooked by draining method.

3. Using a wok or an open pan, we need to saute the rice recipe, starting with some oil and ghee, add in the ingredients for the tempering one by one from hing to chilies, to seeds, ginger-garlic, onions and saute them well.

4. Now we can add in the assorted blanched or pre-cooked veggies, the yellow curry paste, some water, lemon grass, basil leaves, salt to taste and mix well. cook for 2-3 mins.

5. continue by adding in coconut milk, add in the rice and cook it all together for 3-4 mins on a medium flame, stir occasionally. Finally, we garnish the curried rice with nuts, fried curry leaves, fried red chilies, golden fried onions etc and serve it hot.

Recipe- 5] ASIAN STYLE TURMERIC TOSSED PRAWNS

Ingredients:

Prawns- 500 gms, shelled, deveined, cleaned and washed

For the marination:

Oil-2 tbsp. 

Lime juice-2 tbsp.

White vinegar-1 tbsp.

Turmeric powder/fresh turmeric paste-1 tsp

Crushed black pepper- ½ tsp

For the stir fry with the prawns:

Oil- 2 tsp

Butter-1 tsp

Slit green chilies- 3-4 no

Slit red chilies- 3- 4 no

Garlic- 1 tsp sliced

Ginger-1 tsp sliced

Salt to taste

Sugar-1/2 tsp

Shallots/ spring onions- 4-5 cut

Lemon grass- 4-5 pieces

Lime leaves- 3-4 no

Thai red/ yellow curry paste-2-3 tsp

Water-1/2 cup

Red chili sauce-1 tsp

Tamarind pulp-2-3 tsp

Corn flour and water solution- 2-3 tsp to thicken

Sunflower seeds/ pumpkin seeds- 1 tsp

Fresh coriander- 2-3 tbsp.

Method:

1. Clean, wash and prepare the prawns for the recipe.

2. Apply the marination on the prawns and keep aside for 12-15 mins.

3. Once the prawns are well marinated and flavours infused in the prawns, we can saute the prawns in a little oil in a hot pan for few mins and remove them aside.

4. Using the same pan, we continue the sautéing of the ingredients starting with lemongrass, ginger, garlic, onions/shallots, red chilies, green chilies etc, cook them up for a few minutes, now add in the curry paste, add little water.

5. Bring to a boil, add in the sauces, seasonings, and adjust the texture add in the corn flour water solution and get a nice thick texture to the sauce, add in the prawns and cook them on a medium flame for 3-4 mins more.

6. Finally, add in a little sugar and tamarind pulp, a dash of Capsico or red chili sauce/ schezuan sauce and toss the prawns well, add some dices of red/green/yellow capsicums for some color and crunch as well. serve hot.

Recipe-6] SPICED TURMERIC GOLDEN MILK

Ingredients:

For the spice mix:

Green cardamom-1-2 no

Cloves-1-2 no

Cinnamon stick-1/2-inch piece

Peppercorns-2-3 

Sugar-2-3 tsp

For the milk mixture:

Milk- 500- 750 ml

Honey-1-2 tsp

Sugar- as required

Additional flavours/ ingredients which may be used:

Cashew powder-1 tsp

Almond powder-1 tsp

Nutmeg powder-1 pinch

Dried rose petals- 2-3 tsp

Ginger powder-1 pinch

Saffron- 2-3 strands

Palm sugar-1-2 tsp

Jaggery-2-3 tsp grated

The above are optional ingredients

Method:

1. Prepare all the ingredients for the golden turmeric milk.

2. To prepare the spice mix, dry roast the spices on a tava for 2-3 mins, cool and mix with sugar and grind to a powder, store in an airtight box.

3. To start with the recipe, place the milk in a heavy bottomed pan and bring to a boil, simmer and reduce a little, add in the spice mix and cook for 2-3 mins, simmer the milk and add in the sweetener of your choice and continue to cook the golden milk for 2-3 mins more.

4. If adding in the dry fruits/ powdered version or chopped etc can be done at this stage, mix and serve it hot in small cups/ glasses and garnish with a little cinnamon powder on the top and enjoy it as a nice immunity boosting beverage at any hour of the day.

Ingredient Ideology | Amusing Amaranth Delicacies By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Amusing Amaranth Delicacies

Amaranth is a highly nutritious leafy vegetable and grain as well which has been consumed by mankind for centuries all over the world. It is a gluten-free ancient grain that has been compared with rice due to its various qualities and offerings in the culinary world. The green leaf varieties are very popular in India while the Chinese prefer the amaranth with the red leaf varieties. Amaranth is an upright moderately tall, broad, leafed annual plant. It comes in a variety of sizes, shapes and colors as well. the leaves can be roundish or lance-shaped, light, dark green or even with a tinge of red in them.

While the youngish leaves have a milder flavor and a great to be getting tossed in summer salads, the matured leaves are better going into the pan or wok and getting cooked a bit like spinach. Amaranth leaves also called as chaulai in the desi terms are nutritionally similar to beetroot and spinach but with a little edge over them and said to be superior. They also contain three times more amount of calcium and three times more amount of vitamin B3 also called niacin as compared to spinach leaves. Amaranth seeds are also known as ramdana in India in the dried form is used in a number of ways in our kitchens and baked products from seeds, to flour and more.

Let us have a look at a few health benefits of Amaranth:

• It is a gluten free ingredient which makes it more versatile in adaptability and also high in calcium content for our body.

• It is considered to be a heart healthy food and also easy to be digested by our system.

• Amaranth is good for our eyes, hair and also a great source of protein in our diets and recipes.

• It is full of anti-oxidants and mineral contents and also plays an important role in maintaining healthy body weight.

• It is regarded as a great immunity-boosting ingredient and also reduces signs of aging.

• Amaranth reduces the risk of cardiovascular diseases, helps to prevent and control diabetes as well.

• Its consumption also helps to eliminate diarrhea, bloating, and cramping in our body.

Here are a few of my favourite ways with amaranth when it comes to cooking some easy and yummy recipes with this superfood ingredient:

Recipe-1] Dal Amaranth

Ingredients:

 Toor/ Arhar ki dal- 1 and a half cup

Amaranth leaves – 1 and a half cup

Garlic- 2-3 cloves, chopped

Ginger-1 tsp chopped

Green chilies-2-3 slit

Curry leaves- 8-10 no

Cumin seeds-1/2 tsp

Mustard seeds-1/2 tsp

Hing-1/4 tsp

Onion-1 small chopped

Tomato-1 med chopped

Coriander powder-1 tsp

Oil-1 tsp

Ghee-1 tsp

Salt to taste

Sugar-1/2 tsp

Tamarind pulp-2-3 tsp

Method:

1. Clean, wash and soak the Toor dal for 20 mins.

2. heat oil and ghee add in the ingredients for the tadka one by one and allow them to crackle and splutter and then add in the onions, saute them to a light brown, add in chilies, tomatoes and cook for 1-2 mins.

3. Now add in the drained dal, cleaned and roughly cut amaranth leaves, salt to taste, coriander powder, sugar and 2-3 cups of water.

4. Allow to come to a boil, simmer and cook on a low flame for 20-25 mins, add water as needed. Allow dal to get soft.

5. Now add in the tamarind pulp for a little tart flavor and allow to simmer for another 3—4 mins.  the same recipe can be made using a pressure cooker as well and 3-4 whistles can be given to the same.

6. Serve the dal amaranth hot with phulkas, rotis, parathas, salad, and pickle/ raita.

Recipe-2] Amaranth ka Saag

Ingredients:

Amaranth greens-1 large bunch, cleaned

Spinach-1 medium bunch, cleaned

Dill leaves- ½ cup, cleaned

Methi leaves-1 cup, cleaned

Onion-2 med sized chopped

Tomatoes-2 med sized chopped

Green chilies- 3-4 no chopped

Ginger- 2 tsp chopped

Garlic- 2-3 tsp chopped

Cumin seeds-1 tsp

Coriander powder- 1 tsp

Besan-1 and a half tbsp.

Oil- 2 tsp

Ghee-1 tsp

Salt to taste

Water-1/2 cup

For the tempering:

Butter/ ghee-1 tbsp.

Garlic-1 tsp sliced

Red chili powder-1/2 tsp

Hing-1/4 tsp

Method:

1. Clean and thoroughly wash all the greens and keep aside, roughly cut them or tear them.

2. Using a pressure cooker or an open container add in all the greens, green chilies, ginger, garlic, 1 onion, tomatoes, salt and 1 cup water and cook/ pressure cook for a whistle or 5-7 mins.

3. Cool down, puree or using a hand blender grind to a coarse textured paste.

4. In a pan, heat oil and add in the rest of the chopped onion saute until light brown, add the puree of the greens and salt, coriander powder, cook for 2-3 mins.

5. Combine besan into the mixture and saute, and allow to cook on a low flame for 2-3 mins.

6. Now heat up butter/ ghee and prepare the tempering for the saag, once it is already add it into the saag and mix well, and serve hot with makki di roti, parathas, phulkas.

Recipe-3] Amaranth ki Subzi

Ingredients:

Oil- 2 tsp

Ghee- 1 tsp

Cumin seeds-1/2 tsp

Ginger-1 tsp sliced

Garlic-1 tsp chopped

Green chilies-2-3 tsp chopped

Hing-1/4 tsp

Dry red chilies- 2-3 slit

Amaranth leaves- 1 big bunch, cleaned and washed

Methi leaves-1/2 cup, cleaned

Coriander leaves-1 cup, cleaned

Spinach leaves- 1 bunch, cleaned

Tomato -1 cup chopped

Salt to taste

Turmeric powder- ¼ tsp

Coriander powder-1 tsp

Cumin powder-1/2 tsp

Red chili powder-1/2 tsp

Aamchur powder-1/2 tsp

Assorted vegetables- peas/potatoes can also be added

Boiled lentils/ pulses may also be added.

Roasted crushed peanuts-2-3 tbsp.

Fresh coconut-3-4 tbsp. grated

Method:

1. Prepare all the greens, clean, wash and roughly cut them up.

2. Heat oil and ghee in a pan add in the ingredients for the tempering to start with, hing to ginger, garlic, chilies, add in cumin seeds, red chilies and saute for a few seconds.

3. Add in the onions cook them until light brown, add in the tomatoes, salt, and all powdered spices, add in the greens and veggies/lentils, etc as desired, and mix well.

4. Reduce the flame and allow to simmer as the green wilts up and gets cooked in the spices the aromas and flavors get developed. Adding a little water is fine as well in case the mixture gets too dry in the pan.

5.Cook for around 12-15 mins, check for seasonings and adjust accordingly. Finally add in the coconut and peanuts for the crunch effect and taste. Serve the subzi hot garnished with fried red chili/ ginger juliennes and enjoy it with rotis and a bowl of curd or raita/papad.

Recipe-4] AMARANTH ONION FRITTERS

Ingredients:

Amaranth seeds- 1 cup

Water-2 cups

Oil-1 tbsp. + for frying as needed

Garlic- 3-4 cloves chopped

Onion-1 med sized, chopped

Zucchini-1/2 cup finely chopped

Red capsicum-1/2 finely chopped

Aamchur powder-1/2 tsp

Chili powder-1/2 tsp

Coriander powder-1/2 tsp

Salt to taste

Garam masala powder-1/2 tsp

Black pepper powder-1/4 tsp

Lemon juice-1 tsp

Breadcrumbs-1/2 cup for binding/coating

Flour-2-3 tbsp. for binding/coating

Can also add mixed herbs/ chili flakes/ cheese as well.

To serve with:

Dips/ chutneys/ sauces of your choice.

Method:

1. Boil water in a pan, add in the amaranth seeds and stir well. bring to a boil, simmer for 20 mins. once it is done add salt and pepper and keep aside.

2. In a pan add oil saute the garlic and onion for a few seconds, add in the red capsicum and zucchini and stir fry for a few minutes. Now add in the powdered spices as per taste and turn off the flame, keep aside. Any choice of veggies like green peas, carrots, beetroot, sweet potato etc can also be added into the fritter mix for a more nutri-rich option.

3. Add this mixture to the cooked amaranth and also add some lime juice, mix well and apply oil on the hands and divide the mixture into 12-16 portions and shape them into fritters/ Tikki shapes.

4. Heat oil in a pan add oil and shallow fry the fritters to a nice golden brown color on both sides, use a medium flame to cook this. Serve these amaranth fritters with hung curd-mint and garlic dressing, or mayonnaise with chili and coriander.

Recipe- 5] FRUITY AMARANTH PUDDING

Ingredients:

Amaranth seeds-1 cup

Coconut milk- 3 cups

Coconut- grated-1/2 cup

Honey-1/4 cup

Salt-1/4 tsp

Cinnamon stick- 1 piece

Vanilla essence-1/2 tsp

Raisins-2-3 tbsp.

Cashews-2-3 tbsp.

Almond powder-1-2 tsp

Condensed milk-1/4 cup

Brown sugar- 2-3 tsp

Dates- 2-3 chopped

For the options of fresh fruits in the pudding:

Assorted berries- ¼ cup

Fresh kiwi- ½ cup

Banana-1-2 sliced

Mango-1/2 cup cubes

Method:

1. Using a thick bottomed pan, add in the coconut milk and cinnamon stick, simmer for 2-3 mins, add in the amaranth seeds, mix and stir well, cook for 6- 8 mins.

2. Add in the condensed milk, nuts, almond powder and simmer, continue stirring and allow the mixture to cook for 3-4 mins more.

3. Once the mixture starts to thicken up and the amaranth seeds get cooked, check for sweeteners as per taste, add dates and turn off the flame, add in the grated coconut.

4. Allow the pudding mix to come to room temperature, add in the vanilla essence, remove the cinnamon stick. Mix well and chill for 30 mins.

5. Using dessert cups/ dessert bowls, start setting the pudding, layer the pudding with fresh fruits, dry fruits, fruit crush etc can also be used.

6. Allow the dessert to now set and chill in the fridge for around 1-2 hours and serve it cold as a dessert. We can also add praline or crushed dry fruit chikki into the same recipe to add some crunch into the pudding as well. garnish with assorted fresh fruits and relish the sweet.

Recipe-6] AMARANTH PANCAKES

Ingredients:

Eggs-2 no

Amaranth flour- 1 and half cup

Milk-1 and ¼ cup

Melted butter- 3 tbsp.

Sugar-2-3 tsp powdered.

Salt-1/2 tsp

Baking powder-1 and a half tsp

Vanilla essence- ½ tsp

Options for plating the amaranth pancakes:

Melted butter

honey

Peanut butter

Nutella

Fresh cream

Chocolate sauce

Vegan fruit toppings/ sauces

Assorted fresh fruits:

Banana/ strawberries/ kiwi/ chickoo/ berries/ cherries

Assorted dry fruits:

Dates/ walnuts/ apricots/ almonds/ cashews etc.

Method:

1. In a bowl beat up the eggs until light and fluffy. Add in the milk and melted butter, add in vanilla essence.

2. Sieve the dry ingredients together and add this mixture into the egg, milk and butter mixture, mix well and allow to rest for 15-20 mins.

3. Using a non-stick pan for preparing the pancakes, grease the pan first, allow to heat up, spoon in the pancake batter into the pan and allow to set a little on one side for 1-2 mins, carefully turn the pancakes over on the other side and continue cooking on a low flame.

3. Once a golden brown color has been achieved on both sides, remove the amaranth pancakes and get ready for plating them.

4. Using the various options as listed above we can present these pancakes loaded with a number of goodies, colors, tastes and flavours topped, layered and garnished to perfection.

5. Enjoy these amaranth pancakes with a cup of coffee/ tea/milk shakes etc, these are a perfect choice to enjoy for a brunch as well.

Recipe-7] MUSHROOM AMARANTH CUPPA SOUP

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Amaranth leaves- 1 cup

Celery- 2 stalks, chopped

Mushrooms- 1 cup sliced

Green chilies- 1 tsp chopped

Salt to taste

Black pepper powder-1/4 tsp

Water/veg stock- 2-3 cups

Coconut milk-1 cup thick

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Cheese-1-2 tsp grated

Peanut butter-1 -2 tsp

Coriander leaves- 2 tsp chopped

Method:

1. Prepare all the ingredients for the soup as listed.

2. Heat oil and butter in a pan, add in the garlic and onions and saute for a few seconds.

3. Add in the celery and chilies, mushrooms, amaranth leaves and saute for a few seconds. Add in the salt, pepper, herbs, chili flakes.

4. Now add in the veg stock/ water, boil, simmer for 4-5 mins. turn off the flame, cool and puree the soup.

5. Bring it back to a boil, simmer and add in the coconut milk, allow to cook for 2-3 mins, blend in the peanut butter, add in the coriander leaves and cheese and dish out the soup.

6. The soup can be garnished with a number of options from saute sliced mushrooms, golden fried onions, fresh micro-greens, caramelised garlic and fried red chilies etc. the soup can also be made using non-veg ingredients like chicken which can go along with mushrooms as an option.

Ingredient Ideology | Mock Meat Mantra By: Dr. Kaviraj Khialani- Celebrity Master Chef

Mock Meat Mantra to Suit the Palate

A meat alternative or meat substitute is a food product made from vegetarian or vegan ingredients, eaten as a replacement for meat. Meat alternatives typically approximate qualities of specific types of

meat, such as mouthfeel, flavor, appearance, or chemical characteristics. Vegan meat also called faux, fake, mock, meat analogs, or plant proteins are products that mimic certain qualities

of animal-based meat-like textures, flavor, or appearance, for example. They are made from various ingredients such as soy, textured vegetable protein, or wheat gluten, to name a few. Most

mock meats are plant-based products made using soya protein, wheat gluten or vegetable substitutes like jackfruit. The claim is that they are healthier as a result offering more nutritive value, more

fiber, lower fat content, and no animal fat (which means also no

cholesterol).

While some still struggle to be rest assured if mock meat is healthy to eat and indulge into, the answer according to many sources is yes, according to new research funded by the U.S. National Institutes of

Health. It found the imitation meats to be a good source of fiber,

folate, and iron while containing less saturated fat than ground beef.

But the researchers said they also have less protein, zinc and vitamin B12 and lots of salt. And also for the fact that The product that is so formed is similar in texture and consistency to the meat of a live animal.

While the method checks the killing of animals, its meat is not considered vegan. This is different from mock meat, which is made from ingredients that are vegetarian. At the end of the day, some

vegans eat plant-based meats simply because they taste good. Brands like Gardein, Beyond Meat, Tofurky, Morningstar, Sweet Earth, and more are working to make these tasty meats as

accessible, delicious, and flexible as their animal-based counterparts

which are well known in the international markets. On a technical note, people also wish to find out that 5 Chemicals Lurking in Plant-Based Meats Tertiary butyl hydroquinone. TBHQ is a synthetic preservative that prevents discoloration in processed foods, Magnesium carbonate. Remember when some bread was

accused of having a yoga mat chemical, Erythrosine, Propylene glycol

and Ferric orthophosphate. The argument still remains if it can be considered healthier than the real meat? since they can provide essential nutrients and fiber and may be lower in saturated fats than meat. However, they may contain lower levels of some nutrients, such as protein, vitamin B12, or zinc, than a regular meat product.

Talking about mock meat India, it simply refers to Mock meat is made of plant proteins processed to resemble meat in terms of texture, taste and palpability. While India's meatless meat market

was almost non-existent a few years ago despite 71% percent of the population eating non-vegetarian food, it is now slowly growing. To know in short how to mock meat? Spices and so-called aromatics are

also on standby for replicating meaty taste. Opt for smoky choices like paprika, chipotle powder, cumin, or even smoked sea salt. As for fresh ingredients to start a meat-like meal, Redmond recommends

onions, leeks, shallots, garlic, and scallions. A common query by many foodies also include that what is the best substitute to meat? The healthiest meat substitute will be vegetarian

foods that are natural, high in protein, and minimally processed.

Great, healthy meat substitutes include beans, tempeh, lentils,

jackfruit, mushrooms, nuts, and seeds. While it is also said that mock

mutton is made up of gluten, so what are mock meats and plant-

based proteins? Mock meats have been around for ages in Asia, and

they're typically made from wheat gluten. You can find these

traditional mock meats in the form of sausages, nuggets, spam, and

minced meat. Mock meat, its growing appeal in India and claims

about its health benefits. Multiple studies have shown that replacing

animal meat with plant-based or 'fake' meat alone can cut down the

risk of heart-related diseases, blood pressure, cancer, and diabetes.

On the other hand, we at times still wonder if plant based food

healthy? A diet centered on plenty of wholes, minimally processed

plant-based foods is beneficial for our overall health. Plant foods like

vegetables, fruit, whole grains, legumes, nuts, and seeds are low in

saturated fat, contain heart-healthy fats, and are a great source of

fiber. Today, mock meat brands are emerging in India, and are armed

with numerous kinds of textured meat. You could literally replace

meat in any recipe with mock meat and it will be the same. See

which of these are available in your city.

Here are a few of my recipes with mock meat trying out an array of

simple to cook and dish out delicacies.

Recipe-1] MOCK MEAT PEPPER DELIGHT

Ingredients:

Mock meat- 1 tin, 400gms, drained

Sliced brinjals-150 gms, round slices

Zucchini-1 cup, medium cubes

Green/red/yellow capsicum-1/2 cup cubes

Oil- 2 tsp

Salt to taste

Pepper powder to taste

Onion paste-1 cup

Ginger-garlic paste-1 tsp

Tomato puree-1 cup

Cumin seeds- 1 tsp

Green chilies- 1-2 slit

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Water-1/2 cup

Assorted mixed vegetables- 1 cup

Garam masala powder-1/4 tsp

Fresh basil leaves- 10-12 no

Black olives- 3-4 no

Green olives- 3-4 no

Carrots/ beans/ potatoes/ peas/ cauliflower

Fresh coriander leaves- 2 tbsp. chopped

Method:

1. Prepare all the ingredients for the recipe as listed.

2. Slice the brinjal and apply little oil, salt and pepper and place in

the oven for cooking for 12-16 mins at 160 degrees celsius.

3. Remove and keep aside. Now to prepare the recipe, drain out the

mock meat from the tins and cut/ shape into squares or cubes/ use

binding agents as needed.

4. To prepare the sauce, heat oil in a pan add in ginger- garlic paste,

onion paste and saute for a few seconds, add in the tomatoes, salt,

pepper, herbs, chili flakes, spices etc and saute for 1-2 mins.

5. Add a little water as needed to adjust the texture and allow to

cook on a low flame. Pre-prep all the other veggies of your choice,

cut- blanch, boil and grill as needed, keep it all ready and add it into

the pan and simmer for 4-5 mins. finally add in the mock mat pieces

and gently cook for 2-4 mins more.

6. To serve, arrange the cooked brinjal slices at the base of the

serving dish and spoon over the cooked mock meat and sauce on top

and garnish with fresh herbs, nuts, seeds and coriander leaves etc.

Recipe-2] CURRIED MOCK MEAT WITH NUTS AND RICE

Ingredients:

Oil- 2 tsp

Ghee- 1 tsp

Cumin seeds- ½ tsp

Bayleaf- 1-2 no

Peppercorns- 3-4 no

Ginger-garlic paste-1 tsp

Boiled onion paste- 1 cup

Turmeric powder-1/2 tsp

Coriander powder-1 tsp

Red chili powder-1/4 tsp

Salt to taste

Water-1/4 cup

Cashew paste-2 tsp

Fresh cream-1/4 cup

Curd-1/4 cup beaten

Kasuri methi-1 tsp

Sugar-1 pinch

Mock meat- 1 and a half cup, chunky pieces

Boiled sweet potato- 1 cup cubes

Coriander leaves- 2 tsp chopped

Boiled rice, tossed in butter and burnt garlic- 1 and a half cup

Cashews/ peanuts/ assorted nuts as desired-2-3 tsp

Method:

1. Prepare all the ingredients for the curried mock meat.

2. Heat oil and ghee in a pan add in the whole spices, add in cumin

seeds allow to splutter, add onion paste and saute for a few minutes,

add in ginger-garlic paste and turmeric, red chili powder, coriander

powder.

3. Saute the mixture well, add little water and cook for 2-3 mins on a

low flame, as the oil start leaving the sides, add in kasuri methi, the

cashew, curd, cream mixture and simmer for 2-3 mins.

4. Add in the sweet potato and mock meat chunks and simmer it all

in the curry for 3-4 mins. check for seasonings and adjust to taste.

5. To serve, toss the boiled rice in butter and garlic and arrange it on

a serving plate, top it up with the curried mock meat and garnish

with fried/ toasted nuts and little fried coriander/ parsley and serve

hot.

Recipe-3] MOCK MEAT TACOS

Ingredients:

Taco shells- 8-10 no

For the mock meat mixture:

Mock meat- 1 cup, cubes/chunks

Marination for the mock meat:

Curd-1/2 cup beaten

Salt to taste

Crushed black pepper-1/4 tsp

Red chili powder-1/4 tsp

Turmeric powder-1/4 tsp

Chaat masala-1/4 tsp

Cumin powder-1/4 tsp

Lime juice-2-3 tsp

Apply and keep aside for 10-12 mins.

For the salsa sauce:

Oil-2-3 tsp

Garlic-1 tsp chopped

Onion-1/2 cup chopped

Tomatoes-1 cup chopped

Green chili-1 tsp chopped

Salt and pepper to taste

Tomato sauce-2-3 tsp

White vinegar-1 tsp

Sugar-1/2 tsp

Chili flakes-1/2 tsp

Parsley/coriander/mint-2-3 tsp chopped

Green capsicums-2-3 tbsp. chopped

Green olives/ black olives- 2-3 each sliced

For the toppings in the tacos:

Shredded purple/ white cabbage-1/2 cup

Assorted bell peppers- ½ cup shredded

Onions-1/2 cup sliced

Sprouts-1/2 cup

Boiled beans/ tinned re-fried beans-1/2 cup

Chili sauce- few drizzles

Sour cream-1-2 tsp

Guacamole/ avocado dip- ¼ cup

Method:

1. Prepare all the ingredients for the tacos as per the recipe.

2. Marinate the mock meat as listed above and after a little resting

time, saute it in 2 tsp oil in a non-stick pan for 4-6 mins until nice and

dried up, keep aside.

3.Prepare the salsa for the tacos as listed above, heat oil and saute

the ingredients into the pan one by one, allow the salsa to cook for

3-4 mins on a medium flame, turn off the flame and bring to room

temperature, it can be stored in the fridge as well and used chilled/

as required.

4.Prepare all the toppings as well for the tacos/ choice of veggies

additional ingredients to be added with the mock meat to be kept

ready/ boiling/ blanching/ saute etc to be done ahead of time and

kept handy.

5. Just before serving the tacos need to be assembled, start with the

cabbage and other dry ingredients, place the saute and cooked mock

meat pieces, add in the salsa, sour cream, chili sauce, olives etc as

desired and serve immediately.

Recipe-4] MOCK MEAT BURGER

Ingredients:

For the burger assembling:

Burger bread- 2-3 buns, slit and applied butter

Onion rings-1 cup

Tomato slices- 1 cup

Cucumber slices-1/2 cup

Lettuce leaves- 1 cup

Gherkin slices-2-3 no

Salt and pepper to taste

For the burger patty:

Mock meat- 1 tin/ 400 gms approx.

Add binding agents as desired to shape up the patty

Salt and pepper to taste

Mixed herbs/ chili flakes- to taste

Chopped green chili-1 tsp

Coriander/parsley-2 tsp chopped

Garam masala powder-1/4 tsp

Chaat masala powder-1/4 tsp

Cumin powder-1/4 tsp

Cheese-2-3 tbsp. grated

Oil- to fry

For the topping sauce:

Oil-2 tsp

Garlic-1 tsp chopped

Onion-2 tbsp. chopped

Green chili-1 tsp chopped

Celery-2 tsp chopped

Tomato ketchup-1/2 cup

White vinegar-1 tsp

Sugar-1/2 tsp

Red chili sauce- 1 tsp

Water-2-3 tsp

Cook the sauce above for 2-3 mins and keep aside.

Method:

1.Prepare all the components and elements of the burger as listed

above one by one and keep ready.

2. Start up with the burger patty and combine all the ingredients in a

mixing bowl add seasonings, flavorings, binding agents and shape up

the burger tikki into a round shape and coating of bread crumbs

followed by deep frying to a nice golden brown color.

3. Prepare the tomato sauce as listed as well and coat the fried patty

with the sauce just before placing it on the burger bread during the

assembly stage.

4. Slit the burger bread and lightly warm them up and apply a little

butter or mayonnaise sauce and place the lettuce leaves, slices of

assorted veggies and place the burger patty as well.

5. Cover the burger and secure it with a toothpick in order to hold

the ingredients in place. Also fry up some crispy french fries to go

along with the burger and start with the plating, we can also offer

some coleslaw here with the burger and serve.

Recipe- 5] HEALTHY MOCK MEAT SOUP

Ingredients:

Olive oil/ oil- 2 tsp

Garlic- 2 tsp chopped

Onion-1 small chopped

Green chili-1 tsp chopped

Potatoes- ½ cup small cubes

Zucchini- ¼ cup cubes

Broccoli- ½ cup florets

Carrots-1/4 cup small cubes

Boiled beans/ rajma/ tinned baked beans- ½ cup

Celery-2-3 tsp chopped

Tomato puree-1/2 cup

Salt to taste

Pepper powder to taste

Mixed herbs-1/4 tsp

Chili flakes-1/4 tsp

Water/ stock- 3-4 cups

Macaroni pasta- ¼ cup

Mock meat- 1 cup chunky pieces

Grated cheese-2-3 tsp

Coriander/ parsley-2-3 tsp chopped

Roasted crushed peanuts-2-3 tsp

Peanut butter-1-2 tsp

Lime juice- 2 tsp

Method:

1. Prepare all the ingredients for the mock meat veggie soup.

2. To make the veg stock using carrots, onions, celery, bay leaf,

peppercorns and water, simmer it for 8-10 mins and strain, use that

liquid to make the soup.

3.To start up with the soup recipe, heat oil in a pan add in the garlic,

onions and saute for a few seconds. Add in the veggies, tomato

puree, macaroni pasta and seasonings, herbs, chili flakes to taste,

add in the mock meat pieces and stir.

4.Add in the vegetable stock and bring to a boil, simmer the soup for

12-15 mins, check for seasonings and adjust the texture of the soup,

add in the boiled/ tinned beans and simmer for 5-6 mins more and

finally add in the peanut butter, mix and serve hot, garnish the soup

with peanut soil and coriander/parsley and a drizzle of lime.

Recipe-6] SPICY MOCK MEAT CURRY

Ingredients:

Oil-2 tsp

Lemon grass- 2-3 tbsp. cut into 2 inch pieces

Fresh basil leaves- 6-8 no

Thai red chilies- 3-4 no

Galangal/ thai ginger- 2 tbsp. sliced

Salt to taste

Thai red curry paste-2-3 tsp

Kaffir lime leaves- 3 -4 no

Water-1 cup

Coconut milk- 2 cups thick

Brown sugar-1/2 tsp

Assorted vegetables to choose from:

Carrots- ¼ cup cubes

Beans- ¼ cup cut

Cauliflower/ broccoli- 1 cup florets

Zucchini-1/4 cup cubes

Babycorn- ¼ cup sliced

Sweet potato -1/2 cup diced, blanched

Assorted bell peppers- ½ cup cubed

Sprouts-1 cup

Mock meat- 1 cup chunky pieces

Coriander leaves-2 tsp chopped

Coconut cream- 2-3 tsp for garnish

Roasted peanut powder-1-2 tsp for garnish

To serve with- steamed white rice/ jasmine rice

Method:

1. Prepare all the ingredients as per the list and keep it handy.

2. To start with the cooking of the curry, heat oil in a pan add in the

thai flavorings like galangal, lemon grass, basil, kaffir lime leaves etc

and saute for a few seconds, add in the thai curry paste and a little

water and mix well.

3. Now add in the assorted veggies as desired and the mock meat

and allow to simmer, add salt to taste.

4. Pour in the coconut milk and a little water and allow to simmer for

12-14 mins, add in the brown sugar and balance up the flavor of the

curry.

5. Check for seasonings, adjust the consistency of the curry as

desired and add a little corn flour slurry to thicken up a bit to get the

desired thickness.

6. To serve the curry, we need to have some steamed/ boiled white

rice or the jasmine rice. Assemble the rice and serve the curry piping

hot, garnish the curry with choice of ingredients.

Ingredient Ideology | THE BUNNY CHOW TREAT By: Dr. Kaviraj Khialani- Celebrity Master Chef.

THE BUNNY CHOW TREAT

Scooped out and Stuffed back South African Delicacy

Bunny chow, often referred to simply as a bunny, is a South African fast food dish consisting of a hollowed-out loaf of white bread filled with curry. It originated among Indian South Africans of Durban. A small version of the bunny chow that uses only a quarter loaf of bread is sometimes called a scam bane or kota ("quarter"); it is a name that it shares with sphatlho, a South African dish that evolved from the bunny chow. Bunny chow, often referred to simply as a bunny, is a South African fast food dish consisting of a hollowed-out loaf of white bread filled with curry.

 It ultimately originated among Indian South Africans of Durban. Bunny chows are often served with a side portion of grated carrot, chilli and onion salad, commonly known as sambals. A key desirable characteristic of a bunny chow is seen when gravy from the curry fillings soaks into the walls of the bread. Bunny chows are often served with a side portion of grated carrot, chilli and onion salad, commonly known as sambals. A key desirable characteristic of a bunny chow is seen when gravy from the curry fillings soaks into the walls of the bread. Sharing a single bunny chow is not uncommon.

While this concept of bunny chow is yet to get popular enough in India on a formal note it is getting noticed and being implemented and worked on in a number of global cuisine kitchens where it would easy to adapt to the taste, flavors, and overall composition of the bunny chows to appeal to the foodies and connoisseurs. The basic components of the bunny chow are a loaf of bread which needs to be well baked and durable enough to withstand the refill concept with the elements and its gravy or sauce which will be getting all the way back inside there deep down as well in order to make it a complete meal in itself. Special attention is to be given to the quality of bread loaves being used for these preparations.

Here are a few of my twisted and re-worked concoctions with Bunny Chows for our readers to try out in their kitchens for a change!

Recipe-1] ASIAN WONDER BUNNY CHOW

Ingredients:

Bread loaves- 2 no, cut horizontally and scooped out.

For the spice mix paste:

Oil-2 tbsp.

Bayleaf- 1 no

Peppercorns- 3-4 no

Green cardamom-1-2 no

Cinnamon stick-1 piece

Dried red chilies- 3-4 no

Ginger- 1-inch piece cut

Garlic- 2-3 cloves

Water-1/2 cup

To cook the mixture:

Butter- 2 tsp

Sliced onions- 1 cup

Tomatoes-1/2 cup chopped

Tomato puree-2-3 tsp

Salt to taste

Water-1/2 cup

Curry powder-1 tsp

Sugar-1/2 tsp

Coconut milk- 2 cups

Corn flour slurry- 2-3 tsp

Fresh basil leaves- 3-4 no

Assorted nuts- 2-3 tsp fried for garnish

Coriander leaves- 2-3 tsp garnish

For the choice of veggies:

Assorted exotic veggies- mushrooms/ zucchini/ Babycorn/ broccoli

Vegan ingredients like soya chunks/ soya granules/ tofu etc.

For non-veg choice:

Boiled cubes of chicken/ boiled meat/ saute prawns/ fish cubes.

Method:

1. Arrange all the ingredients for the recipe as listed under various heads.

2. Heat oil in a pan add in the spices and roast them slightly for a few mins and allow to cool. Add little water to a blender jar and prepare the spice mix paste.

3. Now heat little butter in a pan and add in the sliced onions, saute them until light pink and add tomatoes and puree and cook for 2-3 mins. Add salt and curry powder, coconut milk and allow to simmer, add your choice of veg or non-veg ingredients and cook for few mins.

4. Add in the corn flour slurry and thicken up a little and get the mixture some nice body and volume. Once it is cooked and thickened up well check for seasonings, add fresh basil, coriander, and nuts and fill it up back into the hollowed up bread loaves, I personally like to soak up the scooped out bread as well in the same gravy and enjoy it too. Serve hot.

Recipe-2] CURRIED CHICKEN/ MEAT BUNNY CHOW

Ingredients:

Bread loaves- 2 no, cut horizontally and scooped out.

For the spice mix paste:

Oil-2 tbsp.

Bayleaf- 1 no

Peppercorns- 3-4 no

Green cardamom-1-2 no

Cinnamon stick-1 piece

Dried red chilies- 3-4 no

Ginger- 1-inch piece cut

Garlic- 2-3 cloves

Water-1/2 cup

To cook the mixture:

Butter- 2 tsp

Sliced onions- 1 cup

Tomatoes-1/2 cup chopped

Tomato puree-2-3 tsp

Salt to taste

Water-1/2 cup

Curry powder-1 tsp

Red thai curry paste- 2-3 tsp

Sugar-1/2 tsp

Coconut milk- 2 cups

Corn flour slurry- 2-3 tsp

Fresh basil leaves- 3-4 no

Assorted nuts- 2-3 tsp fried for garnish

Coriander leaves- 2-3 tsp garnish

For the choice of veggies:

Assorted exotic veggies- mushrooms/ zucchini/ Babycorn/ broccoli

Vegan ingredients like soya chunks/ soya granules/ tofu etc.

For non-veg choice:

Boiled cubes of chicken/ boiled meat/ saute prawns/ fish cubes.

Method:

1. Arrange all the ingredients for the recipe as listed under various heads.

2. Heat oil in a pan add in the spices and roast them slightly for a few mins and allow to cool. Add little water to a blender jar and prepare the spice mix paste.

3. Now heat little butter in a pan and add in the sliced onions, saute them until light pink and add tomatoes and puree and cook for 2-3 mins. Add salt and curry powder, thai red curry paste, coconut milk and allow to simmer, add your choice of veg or non-veg ingredients and cook for few mins.

4. Add in the cornflour slurry and thicken up a little and get the mixture some nice body and volume. Once it is cooked and thickened up well check for seasonings, add fresh basil, coriander, and nuts and fill it up back into the hollowed-up bread loaves, I personally like to soak up the scooped out bread as well in the same gravy and enjoy it too. Serve hot.

Recipe-3] LENTIL VEGGIE BUNNY CHOW

Ingredients:

Bread loaves- 2 no, cut horizontally, scooped out.

For the stuffing:

Oil-2 tsp

Ghee-2 tsp

Bayleaf- 1-2 no

Peppercorns- 3-4 no

Garlic-1 tsp chop

Ginger- 1 tsp chopped

Green chilies-1 tsp chopped

Red chilies- 1-2 no slit

Masoor dal- 1 and a half cup, boiled

Sweet corn/ mushrooms/ carrots/ peas/ zucchini etc

Assorted veggies can be used for the add ons with the lentil.

Salt to taste

Sliced onions- ½ cup

Tomato puree-1/2 cup

Garam masala powder-1/2 tsp

Curry powder-1 tsp

Water-1/2 cup

Desiccated coconut- 2-3 tsp

Lime juice- 2-3 tsp

Coriander leaves- 2-3 tbsp. chopped

Coconut milk- 1 cup

Caramelized onions- 2-3 tbsp. for garnish.

Method:

1. Prepare all the ingredients for the bunny chow recipe.

2. Scoop out the loaves and keep them ready.

3. To prepare the lentil veggie mixture, heat oil and butter in a pan add in the whole spices, add in the onions, ginger-garlic, chilies and saute well, add little water as required.

4. Add in the tomatoes, puree, salt and all spices and mix well. Allow to simmer and cook for 3-4 mins. Now add in the lentils and veggies of your choice some powdered coconut and mix well. Adjust the texture with a little water, add coconut milk and cook for 8-10 mins.

5. The mixture would get a little thick as it cooks and finally we need to check for seasonings adjust the same. Pour in the yummy lentil veggie chow into the scooped-out buns and top it up well.

6. Finally garnish it with caramelized onions, nuts, greens and serve it hot.

Recipe-4] MEATY FARE BUNNY CHOW

Ingredients:

Bread loaves- 2 no, cut horizontally, scooped out.

For the stuffing:

Oil-2 tsp

Ghee-2 tsp

Bayleaf- 1-2 no

Peppercorns- 3-4 no

Garlic-1 tsp chop

Ginger- 1 tsp chopped

Green chilies-1 tsp chopped

Red chilies- 1-2 no slit

Meat – lamb/ mutton with bones- 750gms

Baby potatoes- 150 gms

Sweet corn/ mushrooms/ carrots/ peas/ zucchini etc

Assorted veggies can be used for the add ons with the lentil.

Salt to taste

Sliced onions- ½ cup

Tomato puree-1/2 cup

Garam masala powder-1/2 tsp

Curry powder-1 tsp

Water-1/2 cup

Peanut butter- 1-2 tsp

Lime juice- 2-3 tsp

Coriander leaves- 2-3 tbsp. chopped

Coconut milk- 1 cup

Caramelized onions- 2-3 tbsp. for garnish.

For the spice mix paste:

Oil-2 tbsp.

Bayleaf- 1 no

Peppercorns- 3-4 no

Green cardamom-1-2 no

Cinnamon stick-1 piece

Dried red chilies- 3-4 no

Ginger- 1-inch piece cut

Garlic- 2-3 cloves

Water-1/2 cup

Method:

1. Prepare all the ingredients for the bunny chow recipe.

2. Scoop out the loaves and keep them ready, roast the spices and prepare the spice mix paste as well.

3. To prepare the meat chow, heat oil and butter in a pan add in the whole spices, add in the onions, ginger-garlic, chilies and saute well, add little water as required.

4. Add in the tomatoes, puree, salt and all spice mix paste and mix well. Allow to simmer and cook for 10-15 mins. Now add in the meat, potatoes and veggies of your choice some peanut butter and mix well. Adjust the texture with a little water, add coconut milk and cook for 8-10 mins.

5. The mixture would get a little thick as it cooks and finally we need to check for seasonings adjust the same. Pour in the yummy meat bunny chow into the scooped out buns and top it up well.

6. Finally garnish it with caramelized onions, nuts, greens and serve it hot. 

Recipe- 5] PEPPERY MINCE BUNNY CHOW

Ingredients:

Bread loaves- 2 no, scooped out.

For the stuffing:

Oil-2 tsp

Butter-1 tsp

Green cardamom- 2 no

Peppercorns- 2-3 no

Bayleaf- 1 no

Salt to taste

Chicken keema- 1 and a half cup

Green peas- 1 cup

Ginger-garlic paste- 1 tsp

Onion chopped-1/2 cup

Tomato puree- ½ cup

Turmeric powder-1/4 tsp

Red chili powder-1/4 tsp

Garam masala powder-1/2 tsp

Water-1/2 cup

Thai red curry paste- 1-2 tsp

Coconut milk- 1 cup

Coriander leaves- 2 tsp chopped

Fresh basil leaves- 4-5 no

Lime juice- 2 tsp

Method:

1. Prepare all the ingredients for the recipe as listed above.

2. Scoop out the loaves and hollow them up.

3. To prepare the stuffing mix with the chicken keema mixture, start by heating up some oil add in the whole spices, add in the ginger- garlic-chilies and onions and saute them for a few minutes.

4. Add in the tomatoes and puree, the powdered spices and salt to taste and bhunao a little. Add in the chicken keema and green peas, the red curry paste and allow it to blend in well with the masala in the pan.

5. Now add in a little water and allow the chicken keema to cook up well for around 8-10 mins. Add a little coconut milk and get the mixture to become a little thick and creamy as it cooks along.

6. Simmer the mixture for 4-5 mins more and add some coriander leaves, some fried browned onions or birista for some added flavor. Add some fried dry fruits as well for crunch. Finally stuff the medium gravy loaded chicken keema mixture into the bunny chow and serve it hot.

Recipe-6] SPICED SEAFOOD BUNNY CHOW

Ingredients:

Bread loaves- 2 no, scooped out and kept ready

For the stuffing:

Oil-2 tsp

Butter-1 tsp

Bay leaf-1 no

Peppercorns- 4-5 no

Sliced onions- ½ cup

Ginger-garlic paste-1 tsp

Turmeric powder-1/2 tsp

Salt to taste

Curry powder-1 tsp

Coriander powder-1 tsp

Dried red chili- 2 no

Slit green chili-2 no

Water-1/2 cup

Coconut milk- 1 cup

Prawns- 250 gms cleaned

Fish cubes- 400 gms, cut

Curry leaves- 10-12 no

Green curry / yellow curry paste- 1-2 tsp

Fresh coriander leaves- 2-3 tbsp. chopped

Assorted veggies: potatoes/ pumpkin etc can be added.

Method:

1. Prepare all the ingredients for the bunny chow recipe as listed.

2. Scoop out the bread loaves and keep them ready.

3. Clean, wash and marinate the seafood with salt, oil and a little turmeric powder for 10-12 mins.

4. To start the recipe, heat oil and butter in a pan, add in the curry leaves, chilies, ginger-garlic paste, sliced onions, red chilies, green chilies and saute well.

5. Add in the marinated seafood, curry paste, powdered spices and a little water and allow to cook in it for 4-5 mins. Now add some coconut milk and simmer the mixture for 3-4 mins. The curry will start getting thicker as it cooks or else add some cornflour and water solution and get the desired consistency.

6. Finally check the curry with seafood for seasonings and adjust as needed. Load the curried mixture with veggies of your choice and seafood into the prepared hollow loaves and garnish them appropriately. Serve hot.

Ingredient Ideology | BEETROOT: An Interesting Root to Stand by! By: Dr. Kaviraj Khialani- Celebrity Master Chef.

BEETROOT: An Interesting Root to Stand by!

It is said to be a part of the Amaranthaceae family and was first cultivated by the Romans. Both its leaves and the big round root of the plant are edible and are commonly consumed. It is also known for its use as a dye or as a medicinal plant. It has been grown in various parts of the world including India and has seen its use in our kitchens in global cuisines for a long time now.

Beetroot is an excellent source of folate and a good source of manganese and contains betaines which are beneficial to our body. It is also called table beet or red beet in many countries and it contains a pigment called Betanin which is often extracted to create natural food colorings as well. Belonging to the same family as chard and spinach both the leaves and roots of the beetroot may be eaten the leaves having a slightly bitter taste whereas the roots are sweet.

HEALTH BENEFITS OF BEETROOT:

• It is a great source of iron and is great for maintaining healthy hemoglobin levels in our bodies.

• It helps reduce blood pressure and is a heart-healthy vegetable.

• It aids in blood purification and keeps the liver detoxified.

• It also helps improve stamina and encourages weight loss.

• It is regarded as a powder anti-oxidant and is good for the eyes.

• It is a natural immunity booster and packed with vitamins and minerals hence ideal to be included in our daily diets.

• It supports healthy glowing skin, detoxifies the body overall.

• It is a wonderful source of iron, Vitamin A and Vitamin C.

CULINARY USES OF BEETROOT:

• A great ingredient to be drunk besides eaten as well, a good healthy beetroot juice by itself or in combination with carrots as well as an ideal welcome into our system.

• Beetroot has been most commonly an inclusion in our salad plates, boiled/blanched it is enjoyed with a splash of fresh lime juice and a dash of salt and pepper.

• Beetroot is also used in the form of soups, we do have a few recipes with beetroot and potatoes, beetroot with carrots and mint, beetroot soup with turnips and celery as refreshing soups.

• A good recipe with beet is also a concept like a tikki, cutlet, koftas in a spinach gravy, beet boiled and mashed with sweet potato into a stuffing for a paratha, beetroot pulao, poriyal with coconut and curry leaves from south India, curried beet with mild coconut milk goes well with appams.

• Beetroots are mostly boiled, roasted or grilled/baked as well to get the best flavors out of it besides being simmered in stews and poached for stir fries.

• Beetroot and fresh pomegranate raita with a little mint and rock salt in the form of a raita goes really well with subzi roti.

• I also enjoy beetroot in stir fry recipes, with a little olive oil, cloves of garlic, some shallots, celery, sticks of carrots and beets with a touch of stir fry sauce goes really well.

• These days we also come across a concept of beetroot hummus in combination with chickpeas and tahini paste in the form a variant to the collection of dips, it is also a familiar ingredient at our local sandwich wallas slicing it really thin into our grilled or toast sandwiches.

• Beetroots go well into pasta dough as well, I like beetroot ravioli stuffed with mushroom and feta stuffing in a nice mild cheesy sauce.

• Risotto, a popular Italian rice dish also goes well with beetroot in combination with a nice mild herbed sauce, some of my experiments with beet also evolved a French-style pilaf rice concept with beetroot dumplings like gnocchi.

• Coming to the Indian sweets with beet, some of my favorites have been stuffed beet malpuas sandwiches topped with Kesari rabdi, beetroot stuffed Gulab jamuns, shahi beet aur badam ka halwa, beetroot sheera, beetroot wali Nizami burfi etc.

• Beetroot and chocolate donuts, a beetroot pickle, oven-baked beet chips and beet brownies are also some of the examples from world cuisines.

Here are a few recipes with Beetroot for our readers to relish!

Recipe-1] Herbed Beetroot & Pepper Dip

Ingredients:

Beetroot- 250gms, parboiled, peeled and cut into cubed.

Basil leaves- 10-12 no

Boiled chickpeas- ½ cup

Roasted green capsicum-1 med size, chopped.

Olive oil- ¼ cup

Cream cheese- 1 tbsp.

Salt and crushed pepper- to taste

Garlic- 1 tsp chop

Ginger juice-  1 tsp

Melon seeds/ pumpkin seeds- 1 tsp

Lime juice- 1 tbsp.

Assorted chopped nuts- lightly roasted and crushed like peanuts.

Method:

1. Prepare all ingredients for the dip.

2. Combine them into a jar of a food processor, add little olive oil and little chilled water as well to reduce the oil content if desired.

3. Churn up the mixture to a nice smooth paste.

4. Remove onto a serving bowl, add seasonings to taste, lime juice, and mix well.

5. Garnish with fresh herbs/seeds/ nuts and serve chilled with an array of sticks of veggies/ grilled sausages/ skewers of grilled chicken/ crackers etc.

Recipe-2] POWER PACKED BEETROOT SALAD

Ingredients:

For the Body of the Salad:

Beetroot- 250 gms, boiled, peeled and cubed.

Cucumber- 1 no peeled and cubed

Boiled potato- 1 small peeled and cubed

Paneer – 50 gms cubes/tofu can be used as well/cheese cubes opt.

For the Base of the Salad:

Assorted lettuce leaves- Iceberg/Lollorosso/Cos/ Romaine etc- 1 cup

For the Dressing of the Salad:

Olive oil- 2-3 tbsp.

Garlic-1 tsp chop

Mint leaves- 10-12 no

Fresh parsley/coriander leaves- 1 tbsp.

Mustard paste-1 tsp

Capsico sauce- 1 tsp

Salt and pepper to taste

Lime juice- 1 tbsp.

Flax seeds/ sunflower seeds- 1 tbsp.

For the Garnish of the Salad:

Fresh greens/herbs/seeds and nuts as per choice/micro-greens.

Method:

1. Prepare all the ingredients as per the parts of the salad as listed above.

2. In a mixing bowl combine together the ingredients for the dressing and mix well, add in the body of the salad and toss well.

3. Arrange the base of the lettuce leaves in a serving bowl or plate and top it with the prepared salad. 

4. Garnish appropriately as desired and serve the salad immediately, I also recommend adding a few chopped dates and walnuts into this salad as well for more value.

Recipe-3] HEALTHY BEETROOT DELIGHT

Ingredients:

Beetroot- 250 gms, peel and grated/pulverised

Ghee/butter/oil- 2 tbsp.

Green cardamom powder- ¼ tsp

Cinnamon stick-1-inch piece

Brown sugar/jaggery/honey/condensed milk- as per taste

Semolina- ¼ cup

Assorted nuts- 2 tbsp. chopped

Date puree-2 tsp recommended for low sugar diets.

Soy milk/oats milk/milk- 2 cups

Sunflower seeds/ melon seeds- 1 tbsp.

Method:

1. Prepare all the ingredients for the sweet.

2. Heat ghee/oil in a thick bottomed pan, saute the semolina for a few seconds, add in the cardamom and cinnamon, add sweetener of your choice, reduce the flame and add milk.

3. Stir well and simmer, add in the beetroot and continue cooking on a low flame for 12- 15 mins.

4. Check for texture, allow the sweet to be well cooked, mushy and soft, adding a ripe mashed banana also elevates the taste of this sweet, sometimes i also add a little thick coconut milk into this.

5. Cook for another 4-5 mins, and portion into serving bowls and garnish appropriately and serve warm ideally garnished with seeds/nuts/tender coconut malai shredded on top is yum as well.

Recipe-4] CHUKANDAR KI NUTKHUT TIKKI

Ingredients:

Beetroot- 200 gms, boiled and grated.

Boiled sweet potato- 1 cup mashed

Boiled potato-1 cup mashed

Oil- 2 tbsp.

Hing-1/2 tsp

Cumin seeds-1/2 tsp

Green chili- ginger-garlic paste -1 tsp mix

Salt and pepper to taste

Chaat masala-1/4 tsp

Garam masala powder-1/4 tsp

Chopped mint- 1 tbsp.

Grated cheese-2 tbsp.

Chopped coriander- 2 tbsp.

Chopped nuts-2-3 tbsp. mix of cashews, raisins.

Maida/cornflour/breadcrumbs for binding and coating

Oil to deep fry

To serve with chutney/ ketchup/ an array of dips.

Method:

1. Prepare all the ingredients for the chukandar ki tikki and keep it ready.

2. In a pan heat oil add in the spices one by one and add in the beetroot, saute for a few mins, add in salt, spices and mix well.

3. Add in the sweet potato and regular potato, mint and coriander and mix well. Remove from the flame and then add a little of the binding agents and also add in the nuts and mix well.

4. Shape up the mixture into small round tikkis with the help of a little oil on the finger tips and palms. Once the tikkis are shaped, coat them with a little cornflour powder and shallow fry the tikkis and serve hot with ketchup/ sauce etc.

Recipe- 5] HERBED CUPPA BEETROOT

Ingredients:

Oil-2 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Bay leaf- 1-2 no

Peppercorns-2-3 no.

Celery-1 stalk cut

Onions- 1 small chop

Salt and pepper to taste

Mixed herbs-1/4 tsp

Chili flakes-1/2 tsp

Potato- 2 no peeled and cut roughly

Beetroot-150 gms, peeled and cut.

Water/stock- 3-4 cups

Fresh parsley/ coriander for garnish-2 tsp chopped.

Flax seeds/ pumpkin seeds/sunflower seeds-1 tsp

Method:

1. Prepare all the ingredients for the soup as listed above.

2. Heat oil and butter in a pan, add in the whole spices, add in the onions, celery, beetroot and potatoes.

3. Saute them for a few seconds, add in the seasonings and add in herbs, chili flakes, mix well. add in water/stock and allow to boil and simmer for 20-25 mins.

4. Once the soup is well cooked, turn off the flame, cool it down a little and remove the bay leaf, puree the soup using a food processor.

5. Bring it back to a boil, adjust the texture, add salt if required and pour in the soup into serving bowls and cups and garnish with assorted seeds, greens and serve the soup hot.

Recipe-6] SPICED BEETROOT RICE

Ingredients:

Oil-2 tsp

Butter-1 tsp

Ginger-1 tsp chop

Garlic-1 tsp chop

Green chili-2 tsp chop

Onion-1 small chopped

Dried red chili- 2 no

Boiled and diced beetroot-2 cups

Salt and pepper to taste

Mixed herbs- ¼ tsp

Chili flakes-1/2 tsp

Water/ stock- 3-4 cups

Basmati rice- 2 cups boiled

Grated cheese-1/4 cup

Baked beans in tomato sauce- 2/3rd cup tinned

For adding non-veg ingredients- choose between sliced chicken salami/ sausages, bacon as well and use boiled eggs for garnish.

Boiled diced carrots/ blanched cut beans/ sliced mushrooms can also be added for more taste, color and flavor in the rice recipe.

Roasted crushed cumin powder-1/2 tsp

Schezuan sauce- 2-3 tbsp.

Tomato sauce-2 tsp

Spring onion greens- 2-3 tbsp. chopped

Method:

1. Prepare all the ingredients for the recipe as listed.

2. Boil the rice and keep aside, allow to cool well.

3. Cut/ slice/blanch the ingredients or veggies as per list and choice and keep it ready.

4. Heat oil and in the dry red chili and saute the ginger, garlic, chilies, onions for a few seconds and add in the assorted veggies/ non-veg ingredients as well. add in the beetroot as well and give it a nice mix.

5. Now add in the seasonings, sauces and rice and toss it all well in the wok/ frying pan etc and give it a nice mix, cook for 3-4 mins.

6. Finally check for garnish of the rice and serve this recipe hot garnished with spring onion greens/ parsley.

Ingredient Ideology | The Pleasing Pine Nuts By: Dr. Kaviraj Khialani- Celebrity Master Chef.

The Pleasing Pine Nuts

Pine nuts come from pinyon pine trees. These pines are native to the United States, although other pines with edible pine nuts are native to Europe and Asia, like the European stone pine and the Asian Korean pine. Pine nuts are the smallest and the fanciest of all nuts. Pine nuts (also called pignoli) are the edible seeds of pine trees. Seeds are the inner, usually edible part of a hard, inedible nut casing. Pine nuts are one of the more expensive nuts on the market because of the time required to grow the nuts and the effort to harvest the seeds from their protective encasement. 

Pine nuts are rich in magnesium, iron, antioxidants, zinc, and protein, which can help with diabetes management, heart health, and brain health. Pine nuts can increase your energy levels due to their protein, iron, and magnesium. The antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance. Additionally, regularly eating pine nuts or other seeds and nuts may help reduce the risk of diabetes and heart disease. Other nutrients in pine nuts include Phosphorus to name. as a matter of fact, pine nuts are actually seeds. The issue, therefore, of whether pine nuts should be avoided in patients who are allergic to nuts and seeds can only be decided by clinical judgment. However, in most instances, we advise patients who are allergic to nuts to avoid all nuts, including pine "nuts".

Pine nuts grow in forests in their native countries of China, Russia, North Korea, and Pakistan, not on farms. “Extracting the nuts is incredibly labor-intensive and this drives prices up” have been some of the common comments heard about this nut, a market intelligence company focused on food and agricultural products. What do pine nuts symbolize? In addition to spiritual consciousness and enlightenment, pinecones have also historically been used as symbols of everlasting or eternal life.

Here are a few health benefits of PINE NUTS:

1. It is regarded as a great source of vegan protein and is a heart-healthy ingredient.

2. It is considered to be good for the health of our eyes and bones.

3. Pine nuts are good for weight management and they also help in suppressing appetite.

4. It is also believed that pine nuts boost our energy and also supports healthy skin.

5. Pine nuts are also regarded as helping us in assisting weight loss and helping fight free radicals.

6. Consuming pine nuts also help boost metabolism and is rich in iron content which will helps blood circulation.

Here are a few popular and interesting culinary uses of pine nuts:

1. I have always tried using pine nuts in a number of ways when it comes to enjoying it at its very best with the crunch attached. Pine nuts go well into shakes, smoothies, and even add it to raita.

2. Pine nuts can be used to make dips, dressings, garnishes for salads, cold dishes, sprinkling on salads, etc.

3. A popular basil chutney called pesto, uses a good quantity of pine nuts which can go well as a dip, sauce, coating, etc as well. Adding a little mint, coriander leaves with a dash of lime, garlic, and seasonings.

4. It is fun using pine nuts adding it to snacky bites, stuffing as well as into aloo Tikki concepts, cutlets, assorted veg canapes, etc.

5. Adding pine nuts to layers of lasagne, breaking them a little, and using it in stuffing or fillings for ravioli with a variety of cheese and bell peppers, and a dash of spice and herbs is a good way to use its benefits.

6. Pine nuts go well into desserts as well, combine them a little gajar ka halwa or crumbled mava pedha and add a dash of chocolate sauce or brownie crumbs into it and roll them up into dessert cigars and enjoy it. Besides, it can be used for sweets like phirni, seviyan kheer, and more.

7. Another common way of using pine nuts is to have them go into fillings for sandwiches or stuffing for a samosa/ kachori etc. a paneer and pine nut ka paratha laced with pure ghee and spring greens remains a hot favorite of many.

Here are a few of my favorite recipes using Pine nuts in cooking:

Recipe-1] GREEN ACRE SALAD

Ingredients:

For the base of the salad:

Iceberg/ Lollorosso/ chicory/ purple cabbage- 1 cup

For the body of the salad:

Avocados- 2 ripe, ready to eat, peeled and cubed

Cherry tomatoes- 4-5 cut 1 x 2

Cucumber- 1 small, peeled, cubed

Blanched french beans- ½ cup

Pine nuts- 2-3 tbsp.

Can also use broccoli, mushrooms, radish, peas, etc

For non-veg options in the same salad:

Boiled diced eggs- 2 no

Chicken salami- ½ cup cubes

Chicken sausages- ½ cup sliced

Boneless chicken cubes- ½ cup boiled 

Saute prawns- 1 cup

Roast or grilled meat- 1 cup sliced

For the dressing of the salad:

Olive oil-1/4 cup

Lime juice- 2-3 tbsp.

Mustard paste-1 tsp

Brown sugar-1 tsp

Chopped dates-2-3 tbsp.

Mint leaves- 8-10 no

Orange segments- ½ cup

For the garnish of the salad:

Assorted fresh herbs-1/2 cup

Micro-greens/ edible flowers-1/4 cup

Assorted nuts and seeds-2-3 tsp

Berries/ seasonal fruits- as desired.

Method:

1. Prepare all the elements of the salad as listed and keep all its components ready.

2. Wash and rinse the assorted lettuce leaves under running water and place them in ice-cold water until used.

3. In a mixing jar or bowl, combine together the ingredients for the dressing, mix or shake and keep it ready.

4. Arrange all the ingredients for the body of the salad, check the list for veg or non-veg options.

5. Just before serving, remove the lettuce from the water, pat dry the leaves, and place it on the serving salad plate or bowl.

6. In a mixing bowl, toss together the dressing and body of the salad and check for seasonings, place it on the serving plate and garnish appropriately and serve the salad.

Recipe-2] HIDDEN TREASURE HUNT SALAD

Ingredients:

For the base of the salad:

Iceberg/ Lollorosso/ assorted cabbage leaves- 1 cup

For the body of the salad:

Boiled chicken breasts- 2 no

Grated cheese-1/2 cup

Sliced fried browned onions- ½ cup

Assorted nuts- 2-3 tbsp. chopped

Butter-2 tsp

Chili flakes-1/2 tsp

Mixed herbs- ½ tsp

Salt and pepper to taste

Additional ingredients for the salad:

White radish/ red radish/ cherry tomatoes/ cucumber

Carrots/ boiled chickpeas/ boiled eggs etc

For the dressing of the salad:

Olive oil- 2-3 tbsp.

Salt and crushed black pepper

Mustard paste-1 tsp

White wine- 1-2 tsp

Mixed herbs-1/2 tsp

Lime juice- 2- 3 tsp

Mango pickle masala- 1-2 tsp

Mayonnaise-1/4 cup

Coriander and mint leaves- 10-12 no

For the garnish of the salad:

Assorted micro-greens- ½ cup

Pine nuts / Currants/ berries/ raisins/ apricots- 2-3 tbsp.

Assorted toasted seeds- pumpkin/ sunflower- 1-2 tsp

Method:

1. prepare all the parts of the salad one by one and keep them ready.

2. place the lettuce leaves/ greens in chilled water until being used.

3. Pre-prep all the ingredients going in from the non-veg point of view and also mix in the ingredients for the dressing in a mixing bowl or jar and keep chilled. Slit the chicken breasts, marinate in and out with salt, pepper, herbs, olive oil, and stuff the breasts with a mix of grated cheese and nuts. Place them on a baking tray and cook in the oven at 180 degrees celsius for 20-25 mins and remove, slice them and keep them aside.

4. Drain out the lettuce just before serving and pat dry the leaves. Arrange them on the serving salad plate and assemble the oven-cooked chicken pieces on it and then place the tossed dressing and body of the salad on the bed of crispy lettuce.

5. Garnish the salad from a whole list of options as desired and not to forget the toasted pine nuts over the top and serve the tempting salad immediately.

Recipe-3] HERBED SPINACH AND PINE NUT COMBO

Ingredients:

Olive oil- 2-3 tbsp.

Garlic- 2-3 tsp sliced

Onion- 1 small chopped

Spinach- 2 cups, cleaned and blanched

Small baby potatoes- 150 gms, boiled and peeled

Mixed herbs- ½ tsp

Chili flakes- ½ tsp

Salt and pepper to taste

Fresh basil leaves- 8-10 no

Brown rice- 1 cup boiled

Red/ yellow/ green capsicums-1/2 cup cut into small cubes

Grated cheese- 2-3 tbsp.

Butter-2-3 tsp

Pine nuts- 2-3 tbsp.

Method:

1. Prepare all the ingredients for the recipe as listed.

2. Heat oil in a pan and saute the garlic, onions for a few seconds and add in the baby potatoes and saute them for a minute, add salt, pepper, herbs, chili flakes, and mix well. Cook for 2-3 mins. remove and keep aside.

3. In the same pan, heat some more oil and add in the garlic and onions, saute until pink add in the blanched chopped spinach, salt, pepper, herbs, chili flakes to taste. Mix and cook for 1-2 mins.

4. In a serving dish, place the saute potatoes at the base and then sprinkle the cooked brown rice over it and add a little grated cheese and finally top it up with the sauteed spinach and pinenuts.

5. Cover and place the dish in the oven at 180 degrees celsius for around 12-15 mins and serve hot with garlic bread or a bowl of soup. The recipe can also be assembled and placed on a gas, covered and cooked in steam for 12-15 mins, and served.

Recipe- 4] INDO WESTERN VEGGIE NUT STEW

Ingredients:

Oil-2 tsp

Butter- 2 tsp

Bayleaf- 2 no

Black peppercorns- 3-4 no

Celery-1/4 cup cut

Garlic- 2 tsp sliced

Shallots- 5-6 no, cut 1 x 2

Salt and pepper to taste

Carrots- ½ cup diced

Potatoes- 1/ 2 cup diced

Boiled assorted beans and pulses- 1 cup, chana/ rajma, etc

Cauliflower/ mushrooms/ sweet potato/ yam/ broccoli can be used too.

Tomato puree- ½ cup

Chili flakes-1/2 tsp

Mixed herbs- ½ tsp

Water/stock- 2 cups

Pinenuts- 2-3 tbsp.

Red chili sauce-2 tsp

Soy sauce- 1 tsp

Parsley- 2-3 tsp chopped

To serve this stew:

Olive and parsley pilaf rice

Tomato and cheese fried rice

Pepper and mustard rice

Method:

1. Prepare all the ingredients for the stew recipe and keep it ready.

2. Heat a thick bottomed pan, add in oil and butter and add in the Bayleaf and peppercorns, add in the shallots, garlic, and saute for a few seconds.

3. Now add in the carrots, potatoes, and all tough veggies first and add seasonings to taste. Add a little water or stock and allow to cook for 8-10 mins.

4. Add in the tomato puree, sauces as per taste, add in the other veggies as desired plus the boiled beans/ lentils, and mix well. Cook further for around 12-15 mins and check for the liquid content as desired on the way, add in the toasted pine nuts, mix.

5. Serve the stew hot with a choice of rice options to go alongside to relish the flavors of the stew. Garnish the stew with fresh herbs, nuts, and seeds.

Recipe- 5] CHICKEN PASTA PINE NUT DUO

Ingredients:

Pasta of your choice- 2 cups boiled

Olive oil- 2 tsp

Butter- 1 tsp

Boneless shredded chicken- 1 cup

Sliced garlic- 2 tsp

Chopped onions- 1 small

Sliced mushrooms- 1 cup

Celery-1/4 cup cut

Pinenuts- 2-3 tbsp.

Salt and pepper to taste

Mixed herbs-1/2 tsp

Chili flakes- ½ tsp

White sauce- ½ cup

Chicken stock-1 cup

Grated cheese-1/4 cup

White wine-2 tsp optional

Fresh cream-2 tsp

Fresh basil leaves- 10-12 no

Assorted veggies can also be used for the same pasta:

Broccoli/ Babycorn/ red capsicums/ boiled sweet corn/ asparagus/ zucchini cubes etc can be a good option as well.

Method:

1. Prepare all the ingredients for the pasta with a pine nut combo.

2. Heat oil and butter in a pan add in the garlic, onions, celery, and saute for a few seconds.

3. Add in the chicken pieces and allow to cook for a minute, add in white wine if desired. Add in the mushrooms, all other assorted veggies of your choice.

4. Add a little chicken stock/ water add seasonings, herbs to taste, allow to cook for a few mins. add in the white sauce, cream, and little cheese and mix well.

5. now finally add in the boiled pasta of your choice and give It a nice toss with the sauce and cook for a minute. Add in fresh basil leaves, pinenuts and serve hot with garlic toasts.

Recipe- 6] SCRUMPTIOUS PEA AND PINE NUT DIP

Ingredients:

Boiled chickpeas/ Kabuli chana- 1 cup

Olive oil- ¼ cup

Lime juice- 2- 3 tbsp.

Salt and pepper to taste

Mint leaves- 8-10 no

Roasted peanut powder- 2 tsp

Peanut butter- 2-3 tsp

Tahini paste- 2-3 tsp

Roasted crushed cumin powder-1/2 tsp

Chaat masala- ½ tsp

Mayonnaise-1/4 cup

Toasted crushed pinenuts- 2-3 tsp

Red chili powder/ chili flakes- 1-2 tsp

Micro-greens- to garnish

To serve the dip:

Assorted vegetable sticks of carrots/ cucumber/ white radish

Assorted crackers/ savoury biscuits/ lavash etc.

Method:

1. Prepare all the ingredients for the dip and keep it already.

2. Using a mixer jar/ food processor combine together the ingredients into the mixing bowl and add in little chilled water/ olive oil and process it to a smooth paste.

3. Add in the seasonings/ herbs, adjust the texture of the dip and spoon it into a serving bowl, drizzle a little olive oil and dust with a little chili powder/ chaat masala powder and serve it along with bread/ crackers, etc as a dip.

Ingredient Ideology | BLACK EYED BEANS TO BINGE ON By: Dr. Kaviraj Khialani- Celebrity Master Chef.

BLACK EYED BEANS TO BINGE ON

Also known as chawli beans or lobia it is one of the commonly available variety in the family of legumes and pulses which have come a long way offering their fruitful uses and benefits to us in our diets over the years. This is very popular in our day to day cooking and is prepared in a number of ways from starters to soups, from dips to salads from stews to curries and from Chaats to kebabs!

Lobia to me as a chef has been very kind enough to come about getting itself incorporated and transform into various forms, textures and even accepting flavors on the whole giving me great opportunities to impress my guests with wondrous recipes with lobia for instance the sun dried tomato and lobia paniyarams, the chawli bean pancakes, the lobia waffles with peanut butter salsa, nizami nargisi lobia wale chaap, black eyed beans in coconut gravy, lobia cheelas, dosas and uttappams etc.

Here are a few health benefits of Black Eyed Beans:

1. Lobia are said to be full of proteins, fiber and great source of potassium in our day to day diet.

2. Lobia also are a good source of iron and assist a lot in weight loss as well.

3. Lobia is good for the heart, a great anti-oxidant and also low in fat.

4. Lobia are good for our bone health and also helps in lowering of blood pressure.

5. Lobia promotes skin health and is also said to wash away free radicals, overall it has most of the essential nutrients for our body.

A few Culinary Uses of Black eyed beans:

1. Soaked, boiled add a dash of chaat masala or salt and crushed black pepper with a splash of fresh lime in a bowl being enjoyed the way it is, is heavenly.

2. Chawli beans as it is also called is a popular choice for us to make in a slightly gravy form while some like it with steaming hot boiled rice or jeera rice and some prefer to have phulkas or hot parathas, salad and curd or raita.

3. Black eyed peas/beans is also popular in many international cuisines as well from being tossed into salads and quick fix meal bowls, one pot dishes, stir fries, baked dishes and stews!

4. Try lobia with a number of exotic veggies like zucchini, Babycorn, red capsicums, asparagus, mushrooms etc and add a touch of garlic and tomatoes in a stew format with fresh herbs and simmer it, serve the stew with toasted garlic bread.

4. While many of us like lobia with a spicy wet coconut based masala too the flavor of the coconut compliments chawli beans quite well, it can also be enjoyed with dosas, uttappams, appams etc too.

5. Lobia with fresh greens like methi, dill leaves, palak, coriander welcome each other pretty well and It can be prepared as a main course or even as a side dish to go with the main course with less oil and spices, healthy and nutri rich as well.

6. Lobia in the form or dahi bhallas, Kachories, steamed lobia idlis, dhokla with lobia ka atta, lobia goes well into a handvo concept as well. Always try to think of a mix- n- match concept when it comes to ingredients like lobia since it needs a little planning and it emerges as a winner at the end of it

Do try out these Simple- Healthy- Nutritious Black Eyed Bean Recipes:

Recipe-1] LAJAWAB BLACK EYED BEAN CURRY

Ingredients:

Chawli beans/lobia- 1 cup, cleaned and soaked for 1 hour in 3 cups water.

Oil/ghee- 2 tsp

Cinnamon stick- 1-inch piece

Cumin seeds- 1/ 2 tsp

Hing- 1 pinch

Ginger garlic paste- 1 tsp

Onions- 2 small chopped

Tomatoes- 2 med sized puree

Salt to taste

Kasuri methi- 1 tsp

Red chili powder- ½ tsp

Turmeric powder-1/2 tsp

Coriander powder- 1 tsp

Garam masala powder- ¼ tsp

Water as needed to cook

Fresh coriander leaves- 2 tbsp. chopped

Method:

1. Prepare all the ingredients the black eyed bean recipe.

2. Heat oil/ghee in a pan and add in the cumin and cinnamon stick and after 15 seconds add in the onions and saute till pink, add ginger garlic paste.

3. Add little water as required and add in the tomatoes, salt and all masalas, kasuri methi and mix well for 30 seconds.

4. Drain off the water from the chawli and add it into the pan, and saute on a medium flame for 2-3 mins add in water 2-3 cups and bring to a boil, cover and cook for 30-45 mins or use a pressure cooker

5. Finally add in the garam masala powder and coriander leaves and mix well, check for seasonings and adjust texture accordingly and serve with roti or rice.

Recipe- 2] MURGH AUR BLACK EYED BEANS KI JUGALBANDI

Ingredients:

Chawli beans/ lobia-1 cup- boiled.

Boneless chicken cubes- 250 gms.

Oil/butter- 2 tsp

Bayleaf- 2 no

Peppercorns-4- 5

Slit red chilies- 2 no.

Onions- ½ cup chop

Garlic- 1 tsp chop

Salt and pepper to taste

Cumin powder- ½ tsp

Tomato puree-1/2 cup

Veg stock/water- 2-3 cups

Assorted vegetables- carrots, peas, potatoes, mushrooms etc.

Soy granules or soy chunks can also be used with lobia beans.

Chicken – breast pieces or leg or drumstick with bones- 600gms cut

Chicken sausages-2-3 no. sliced.

Mixed herbs-1 tsp

Chili flakes-1 tsp

White wine/red wine- 2 tsp optional.

Parsley/coriander- 2 tbsp. chop.

Method:

1. Prepare all the ingredients for the stew recipe.

2. Heat oil/butter in a pan and add in the whole spices.

3. Add in the onions, garlic and saute for few mins.

4. Now add in the drained lobia, chicken curry cuts/boneless cubes and sausages or vegetables as per choice and tomato puree, salt and all spices to taste

5. Saute the mixture for 1 min, add in liquid in the form of water or stock, bring to a boil and simmer for 30- 45 mins until the beans are well softened and chicken too is cooked well.

6. Add in the wine if being used and parsley/coriander leaves and simmer for another 3-4 mins keep the gravy medium in this case as being served with french bread or bread rolls, serve hot.

Recipe-3] GREENS AND BEANS MASALA

Ingredients:

Chawli beans- 1 cup boiled.

Spinach- 1 bunch, cleaned, washed, blanched, and chopped.

Methi leaves-1/2 cup chopped

Oil/ghee- 2 tsp

Cumin seeds-1/2 tsp

Dried red chili-2 no.

Ginger garlic and green chili paste- 1 and a half tsp

Onion paste-1/2 cup

Tomatoes- ½ cup chopped

Salt to taste

Coriander powde-1 tsp

Cumin powder- ½ tsp

Turmeric powder-1/2 tsp 

Red chili powder-1/2 tsp

Amchur powder-1/2 tsp

Water as needed

Garam masala powder-1/2 tsp

Coriander leaves-2 tbsp. for garnish.

Method:

1. Prepare all the ingredients for the recipe.

2. Heat oil/ghee in a pan add in the cumin and dry red chili and then add in the onion paste and ginger garlic chili paste to saute it all well, keep adding little water as needed. Add in the tomatoes, salt and all powdered spices and bhunao well for 3-4 mins on a medium flame.

3. Add in the boiled lobia and chopped spinach, methi and blend it all well in the pan, add a little water and simmer for 3-4 mins, check for seasonings, add in the aamchur powder, garam masala powder and coriander towards the end and serve hot with rotis, naans, missi rotis and laccha parathas.

Recipe 4: BLACK EYED BEAN CHATPATA CHAAT

Ingredients:

Boiled lobia- 1 cup

Khara boondi-1/4 tsp

Boiled cubes of potatoes-1/2 cup

Cucumber -1 small cubed

Tomatoes-1 small diced

Green chilies- 1 tsp chop

Onion- 2 tbsp. chopped

Mint leaves- 2 tbsp.

Coriander leaves-2 tbsp.

Chaat masala-1 tsp

Salt and pepper to taste

Roasted crushed jeera powder-1/2 tsp

Lime juice- 2 tbsp.

Imli chutney- 2-3 tbsp.

Schezuan chutney-1 -2 tsp if desired.

Crushed Papdi, sev, bhujiya or cornflakes chiwda for topping/garnish.

Method:

1. Prepare all the ingredients for the chaat.

2. Assemble all ingredients into the mixing bowl one by one and add in the seasonings, spices, sauces, chutneys etc and give it a nice toss and mix.

3. Seasonal fruits like mango cubes, grapes, chickoo cubes, pomegranate seeds can also be incorporated into the chaat to make it more nutritious.

4. Add in the mint and coriander leaves on the top along with the farsan or namkeen toppings, for non-veg options for this chaat one may add boiled cubes of eggs, boiled or tandoori chicken tikka pieces, sauté prawns etc.

Recipe- 5] BLACK EYED BEAN WALA DUM PULAO

Ingredients:

Basmati rice- 2 cups soaked for 20 mins

Soaked black-eyed beans-1 cup for 30 mins

Oil-2 tsp

Ghee-2 tsp

Bay leaf- 2 no

Peppercorns- 4-5 no

Cloves- 3-4 no

Ginger- garlic paste-2 tsp

Onions- 1 cup sliced

Tomatoes- 1 cup fresh puree

Salt to taste

Potato cubes-1 cup

Coriander powder-2 tsp

Cumin powder-1/2 tsp

Turmeric powder- ½ tsp

Kashmiri red chili powder-1/2 tsp

Garam masala powder -1/2 tsp

Water- 4 cups

Kasoori methi-1 tsp

Coriander leaves-2-3 tbsp.

Fried onions-1/2 cup for garnish

Fried nuts- ½ cup for garnish

To serve with:

Curd / raita/ papad/ pickle.

Method

1. Prepare all the ingredients as listed for the rice and bean recipe.

2. Heat oil and ghee in a pan, add in the whole spices, onions and saute for 1 min. add in the ginger-garlic paste, tomato puree and cook.

3. Add in the kasoori methi, all powdered spices, and salt to taste, and bhuna for a few minutes.

4. Now add in the drained black-eyed beans, the drained rice and add in the water/stock and bring to a boil.

5. Simmer the rice and allow the pulao to cook well, absorb all the moisture and once it is all set, remove onto serving plates, garnish and serve hot with fried onions and nuts, enjoy the recipe with bowl of curd/ raita.

Recipe- 6] BLACK EYED BEANS TOSSED SALAD

Ingredients:

For the base of the salad:

Ice berg lettuce/ Lollorosso lettuce- 1 cup

For the body of the salad:

Boiled black eyed beans-1 cup

Boiled sweet potato cubes- ½ cup

Boiled sweet corn-1/4 cup

Green and yellow zucchini- ½ cup small dices

Tomato-1 med sized, de-seed and cut into small dices

Assorted moong sprouts- ½ cup

Black and green olives- 3-4 no sliced.

For the dressing:

Olive oil-2-3 tbsp.

Honey-2 tsp

Mango pickle masala from the jar- 2-3 tsp

Lime juice-2 tsp

Chaat masala- ½ tsp

Roasted crushed cumin powder- ½ tsp

White vinegar-2 tsp

Grated jaggery-2 tsp

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

For the garnish of the salad:

Assorted nuts / seeds/ micro-greens/ olives etc as desired.

Mint leaves

Parsley leaves

Method:

1. Prepare all the parts of the salad as listed above and keep it ready.

2. Clean and rinse the lettuce leaves and place them in the serving salad plate after placing them on water absorbent kitchen towels.

3. In a bowl/ jar, shake together the ingredients for the dressing and give them a nice shake/ stir/ mix and toss it all well. Add some chopped dates in case it gets too sour.

4. Just before serving the salad, add in the body of the salad into the dressing and toss the salad well and check for seasonings, adjust accordingly.

5. Dish out the salad on a bed of crispy salad leaves, add garnishes of your choice from greens to nuts/seeds/ for non-veg variations try adding boiled cubes of chicken/ sliced chicken sausages/ boiled cubed eggs etc.

Ingredient Ideology |Getting Candid With Yellow Bell Peppers By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Getting Candid With Yellow Bell Peppers

The bell pepper is the fruit of plants in the Grossum cultivar group of the species Capsicum annuum. Cultivars of the plant produce fruits in different colors, including red, yellow, orange, green, white, and purple. Bell peppers are sometimes grouped with less pungent chili varieties as "sweet peppers”. Yellow Bell Peppers are full of great health benefits—they're packed with vitamins and low in calories! They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Peppers are native to Mexico, Central America, and northern South America. Pepper seeds were imported to Spain in 1493 and then spread through Europe and Asia. The mild bell pepper cultivar was developed in the 1920s, in Szeged, Hungary. 

Yellow capsicums are 3 to 4 lobed fruits of the capsicum annum species. They are milder in taste than green capsicum, and so are known as sweet peppers. Orange or yellow bell peppers are more mature than green bell peppers, and are harvested before they fully mature and turn red. The yellow ones exist in the middle of their color spectrum that has a very mild taste as compared to others.

The yellow, orange, and red peppers are more expensive than the green ones because they are harvested later and spend more time on the vine. The green ones are the cheapest because they are picked earlier while they are still unripe.

Let us have a look at some of the Health Benefits of Yellow Bell Peppers:

1. Yellow bell peppers are considered to be good since they are anti- inflammatory, prevent hypertension as well.

2. Yellow bell peppers are also regarded good for eye health should be considered a good option once in a while.

3. Yellow bell peppers are good for heart health and also considered anti- cancer.

4. Yellow bell peppers regulate the blood sugar levels and also help in reducing weight

5. Yellow bell peppers are regarded as a good immunity boosting ingredient and it also prevent anaemia.

Sharing a few thoughts on the Culinary Uses of Yellow Bell Peppers:

• Yellow bell peppers a good choice to add into our choice of salads, its vibrant color adds a great deal of eye appeal to a freshly tossed salad. 

• Yellow bell peppers go well on an open sandwich concept. Shred them, dice them, cut them into fancy shapes, toss them a little with some olive oil, or grill them a bit and place them with a contrasting flavor of spreads.

• Yellow bell peppers combine well into soups as well. Add them to a wide variety of clear soups, though I would not recommend to over cook them or grind them into a puree or so.

• Yellow bell peppers complement well on bruschettas, with olives, a little garlic, sun-dried tomatoes and in the non-veg categories with tuna fish, chicken sausages, ham/ salami etc. it goes well with simply boiled eggs as well.

• Yellow bell pepper salsa- add them to your mexican recipes, goes well with nachos as a salsa topping with cheese sauce, great to add into burritos, on tostadas, encase them in your favorite enchiladas with refried beans, chicken or veg.

• Yellow bell peppers are also one of my favorites when it comes to quiche, savoury tarts/ pies etc. love using them in my mushroom and spinach quiche filling, the yellow variety adds a nice spark, tartness and balances the other ingredients as well.

Here are a few of my favorite recipes using yellow bell peppers:

Recipe-1] CHATPATA STUFFED YELLOW BELL PEPPERS

Ingredients:

Yellow bell peppers/ capsicums- 400 gms

Oil/ olive oil/ butter- 2 tsp

For the stuffing:

Garlic- 1 tsp chopped

Onion-2 tbsp. chopped

Tomatoes- ½ cup chopped

Green chilies- 1 tsp chopped

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes- ½ tsp

Tomato ketchup-2 tsp

Red chili sauce- 2 tsp

Options for veg/non-veg:

Cottage cheese/ paneer- 150 gms, grated

Soy keema/ granules- 100 gms, soaked

Soy chunks- 150 gms, soaked

Assorted mix veggies- carrots/ beans/ peas/ cauliflower/mushrooms/corn/ zucchini/ broccoli etc.

Garam masala powder-1/2 tsp

Chaat masala-1/2 tsp

Assorted nuts-2-3 tsp chopped, cashews, raisins, almonds.

Fresh coriander leaves-2 tbsp. chopped

Grated cheese-1/4 cup

Method:

1. Prepare all the ingredients for the stuffed capsicums as listed above.

2. Cut the yellow peppers into two each horizontally and remove the seeds from within, wash and pat dry them.

3. To prepare the stuffing, heat oil/butter in a pan add in the garlic, onion and saute for a few seconds. Add in the choice of ingredients for veg / non-veg as per choice and add in seasonings, sauces and little water as needed to cook the ingredients.

4. When it is all just done, turn off the flame and add in the cheese and adjust the stuffing, add nuts and stuff the capsicum cups with the same, place it in a pre-heated oven at 170- 180 degrees celsius for 12-15 mins and serve it hot with some toasted garlic bread.

Recipe-2] BAKED YELLOW PEPPER LASAGNE

Ingredients:

Yellow bell peppers- 300 gms

For the lasagne dough:

Refined flour- 1 and a half cup

Salt- ½ tsp

Olive oil/ oil- 2 tsp

Warm water- as needed to make the dough

Mixed herbs- ¼ tsp

Chili flakes- ¼ tsp

For the yellow pepper filling:

Oil/butter- 2 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Bayleaf- 2 no

Peppercorns- 4-5 no

Green chili – 1 tsp chopped

Tomato puree-1/4 cup

Salt and pepper to taste

Chili sauce/ schezuan sauce- 1 tsp

Mincemeat- chicken / sliced mushrooms for veg- 1 cup

Green peas- ½ cup

Grated cheese-1/2 cup

White sauce- 2 cups for layering

Method:

1. Prepare all the ingredients for the lasagne recipe using yellow bell peppers.

2. Firstly, prepare the dough for the lasagne sheets or else use readily available ones. Rest the dough for 20 mins. roll out cut into rectangle shaped sheets, boil them in water 3-4 mins, place in cold water until used further.

3. Now prepare the filling, heat oil or butter in a pan add in garlic, onions, chilies, Bayleaf, peppercorns and saute for few seconds.

4. Add in the mincemeat, peas, or the veg options as well and saute for 1 min, add in seasonings, herbs, puree and bhunao for a couple of minutes. 

5. Add a little water or stock if needed. Cover and cook for few minutes. Turn off the flame and check for seasonings, adjust as needed.

6. Pre-heat the oven at 180 degrees celsius, grease a baking dish with little butter, place a layer of the white sauce, then place the lasagne sheet and top it up evenly spreading out the prepared filling.

7. Sandwich the same and continue with the layers going upwards, finally a spread of white sauce, sprinkling of chili flakes, herbs and cheese and place the dish for baking for around 20 -22 mins, remove and serve hot.

Recipe-3] MARINATED YELLOW PEPPER RELISH

Ingredients:

Yellow bell peppers – 250 gms

For the base of the salad:

Assorted lettuce leaves- 1 cup, Iceberg/ Lollorosso

For the body of the salad:

Red/ green capsicums-1/2 cup cut into strips

Cucumber- 1 med sized, peeled, cut into strips.

Sliced onions- ½ cup

White radish/ red radish- ½ cup cut into strips

For the dressing of the salad:

Oil/ olive oil- 2-3 tsp

White vinegar- 1-2 tsp

White wine-1 tsp optional

Salt and pepper to taste

Mint leaves- 10-12 no

Coriander leaves- 2 tbsp. chopped

Sugar- 1 tsp

Flax seeds/ pumpkin seeds/ sunflower seeds- 1-2 tsp

For the garnish of the salad:

Pomegranate seeds- ¼ cup

Fresh sprigs of parsley- 3-4 no

Sliced lime- 2-3 no

Cherry tomatoes- 2-3 no

Method:

1. Prepare all the ingredients for the relish/salad recipe as listed.

2. Clean, wash and rinse the lettuce leaves under running water, place them in ice-cold water until used.

3. In a mixing bowl, combine together the ingredients for the dressing and mix well. Add in the body of the salad from strips of yellow bell peppers to all the others.

4. Toss the salad well, add choice of non-veg ingredients if desired like saute prawns, sliced tandoori chicken tikka, sliced chicken salami etc.

5. Place the tossed salad on a bed of crispy lettuce leaves in a salad plate and garnish it appropriately. Serve immediately and enjoy the crunch and munch on the relish bowl.

Recipe- 4] ZAIKEDAAR BHARWAN YELLOW SIMLA 

Ingredients:

Yellow bell peppers- 400 gms.

For the stuffing:

Oil/ butter/ olive oil- 2 tsp

Mustard seeds-1/2 tsp

Cumin seeds-1/2 tsp

Curry leaves- 8-10 no

Slit red chilies- 1-2 no

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1 tsp chopped

Onion- 1 small chopped

Salt to taste

Boiled mashed potatoes- 2-3 med sized

boiled whole green moong dal- ½ cup

tomatoes- ¼ cup chopped

turmeric powder- ¼ tsp

cumin powder-1/4 tsp

coriander powder- 1 tsp

red chili powder- ½ tsp

garam masala powder-1/4 tsp

lime juice-2 tsp

coriander leaves- 2 tbsp. chopped

grated cheese- 2-3 tsp

Method:

1. Prepare all the ingredients for the stuffed simla mirch recipe.

2. Slice off the tops of the yellow bell peppers and scoop out the seeds, rinse the opened up cups and pat dry them.

3. To prepare the filling, heat oil/ butter in a pan and add in all the ingredients for the tempering/ tadka and allow to crackle/splutter a little.

4. Now add in the garlic, ginger, chilies and onions and saute for a few seconds. Now add in the boiled mashed potatoes, all masalas, and salt to taste, the boiled green moong as well and cook them all together for 3-4 mins.

5. Add in the fresh coriander leaves, lemon juice and cheese and turn off the flame, stuff the filling into the prepared yellow bell pepper cups and place them on a baking tray and allow to cook in the oven at 160 degrees celsius for around 18-22 mins, remove and enjoy it!

Recipe- 5] YELLOW BELL PEPPER TANGY TOSS SALAD

Ingredients:

Yellow bell peppers- 250 gms

For the base of the salad:

Assorted lettuce leaves/ purple cabbage/ white cabbage- 1 cup

For the body of the salad in addition to yellow peppers:

Red peppers- ½ cup cut into strips/ dices

Tomatoes- 2 no ripe, de-seeded and cut into strips

Cucumber- 1 small, peeled and cut into strips

Shallots- 10-12 no, peeled and cut 1 x 2

Feta cheese- ½ cup crumbled a little 

Black olives- 4-5 no

Green olives- 4-5 no

Fresh basil leaves- 10-12 no

Cherry tomatoes- 4-5 no

For non-veg options for the salad:

Boiled diced chicken cubes- ½ cup

Sliced chicken sausages- ½ cup

Sliced grilled / chicken tikka- ½ cup

For the dressing of the salad:

Olive oil/ Oil-2-3 tbsp.

Mustard paste-1 tsp

Salt and crushed black pepper to taste

Capsico/ tabasco- ½ tsp

Mango pickle- 2 tsp

Orange juice- ¼ cup

Mint leaves- 8-10 no

For the garnish of the salad:

Assorted nuts and seeds – 1-2 tsp

Fresh pomegranate seeds- ¼ cup

Method:

1. Prepare all the ingredients for the salad as listed with all the elements.

2. Place the base of the salad in the serving plate / salad bowl.

3. In a mixing bowl, combine together the ingredients for the dressing and adjust the seasonings to taste.

4. Arrange the body of the salad on the bed of lettuce leaves and place the feta cheese as well.

5. Just before serving, drizzle the tangy tart dressing over and place garnishes as desired on the salad plate and serve it immediately.

6. Non-veg options as listed above can also be used in the above recipe to add variety.

Recipe- 6] STUFFED PASTA SHELLS WITH YELLOW PEPPERS

Ingredients:

Yellow bell peppers- 150 gms

Shell shaped pasta / conchigle- 150- 200 gms

Oil/ olive oil- 2-3 tsp

Butter-1 tsp

Garlic- 2 tsp chopped

Onion- 1 small chopped

Green chilies- 1 tsp chopped

Salt and pepper to taste

Soya granules- ½ cup soaked

Garam masala powder-1/4 tsp

Water-1/4 cup to cook

Tomato sauce-2-3 tsp

Fresh cream-2-3 tsp.

Grated cheese-1/4 cup

Olives- 3-4 no each, black and green

White sauce- 1 and a half cup

Chili flakes-1/2 tsp

Mixed herbs-1/2 tsp

Chopped parsley-2 tsp

Method:

1. Prepare all the ingredients for the stuffed shell pasta recipe.

2. Boil water, add in a little salt and oil and boil the shell pasta in it for a few mins until just cooked/ al dente stage, refresh with cold water and drizzle a little oil and keep aside.

3. In a pan heat oil and butter and saute the garlic, onion, chilies for a few minutes and add in the soaked, drained soya granules, small dices of yellow bell peppers, add in the seasonings, sauces, spices as per taste.

4. Saute the mixture for a minute, add in little water and allow to cook for 6- 8 mins. turn off the flame and add in little cheese and mix.

5. Once cooled down a little, stuff the boiled shell shaped pasta with the prepared filling as above. Pre-heat the oven to 160 degrees celsius. grease a baking dish, place a little white sauce at the base and arrange the stuffed pasta on it, drizzle some tomato sauce, mixed herbs, chili flakes, some more white sauce and cheese.

6.Bake the pasta in the dish for around 10-12 mins and remove, serve it hot with toasts/ french bread/ garlic masala pao etc.

Ingredient Ideology | By: Dr. Kaviraj Khialani- Celebrity Master Chef.

VALENTINE’S DAY SPECIAL GOURMET

Valentine's Day is considered a holiday in several parts of the world when lovers express their affection with greetings and gifts. It is also called St. Valentine's Day. The holiday has expanded to express affection between relatives and friends. Valentine's Day, also called Saint Valentine's Day or the Feast of Saint Valentine, is celebrated annually on February 14. The best way to celebrate Valentine is to remember the love of God. The Bible says, 'for God so loved the world that He gave His only begotten son. It is a time of giving. Valentine reminds us of the gift of God to mankind and true love of God in our hearts. That we have to also love the way God loves. Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonour others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth.

Cupid is often portrayed on Valentine's Day cards as a naked cherub launching arrows of love at unsuspecting lovers. But the Roman God Cupid has his roots in Greek mythology as the Greek god of love, Eros. A pagan fertility ritual was held in February each year and the Pope abolished this festival and proclaimed 14 February Saint Valentine's Day, thus establishing this feast day on the Catholic Calendar of Saints. The poet Chaucer in the Middle Ages was the first to link St Valentine with romantic love.

The first Valentine's Day was in the year 496! Having a particular Valentine's Day is a very old tradition, thought to have originated from a Roman festival. The Romans had a festival called Lupercalia in the middle of February - officially the start of their springtime. Some popular valentine's day traditions include exchanging gifts such as roses or chocolates, and a romantic night out or dinner. While school and college students often exchange valentine's cards/ messages and gifts that may contain chocolates and more.

Here are a few yummy and delicious treats to try out and surprise your valentine with your culinary skills!

Recipe-1] ROLLING UP FIRST IMPRESSIONS

Ingredients:

For the dough:

Maida- 1 cup

Salt-1/2 tsp

Oil- 2 tsp

Warm water as needed

For the filling:

Boiled chopped chicken- 1 cup or paneer/ soya keema- 1 cup

Oil- 2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Onion- 1 small chopped

Soy sauce- 2 tsp

Red chili sauce- 2 tsp

Spring onion greens- ½ cup chopped

Grated cheese- 2-3 tbsp.

To fry- oil as needed.

For the dip to go along:

Tomato ketchup- ½ cup

Tomato puree- ¼ cup

Oil-1 tsp

Garlic-1 tsp chopped

Capsico sauce- ½ tsp

Water-2-3 tsp

Crushed black pepper to taste

Coriander leaves- 2 tsp chopped

Schezuan sauce-2 tsp

Method:

1. Prepare the various elements of the recipe as listed.

2. Start up with the dough making for the rolls, prepare a firm hard dough and keep covered under a damp muslin cloth for 15 mins.

3. Meantime prepare the filling for the rolls, boiled chicken and chop it finely, add in sprouts/ shredded capsicums and add salt, pepper, herbs as desired. Cook for 1-2 mins. add in the sauces, mix well and turn off the flame. Similarly, we can use soaked soya chunks, grated paneer, assorted mix veggies as well.

4. Add in the cheese lastly and mix, allow the filling to cool. Prepare a solution of maida and water as a solution to help in sealing the rolls.  Divide the rested dough into 10-12 small lemon sized portions and roll out each portion into a round thin chapati, place a little of the chicken/veg filling towards one side of the chapati, apply a little of the maida water paste on the edges and start rolling and folding it up into a roll or a cigar shape, sides to be locked in and sealed up as well.

5. Heat oil to a medium temperature and slide in the rolls one by one and cook them on all sides evenly and remove once nicely golden browned. Drain them on a kitchen tower/ tissue papers and then cut them 1 x 2 and serve hot.

6. To prepare the dip to go alongside, heat oil in a pan add in garlic, the tomato sauce and all other ingredients with a little water and allow to cook for 1-2 mins. serve it warm with the fried rolls.

Recipe-2] TICKLING TEMPTATIONS

Ingredients:

Canape cups- 12-16 pieces

For the stuffing:

Boiled peeled diced potatoes- 1 cup

Green capsicum- ½ no chopped

Onion- ½ chopped

Tomato-1/2 chopped

Green chili-1 tsp chopped

Mayonnaise-1/2 cup

Capsico sauce- ½ tsp

Lime juice-1 tsp

Chaat masala- ½ tsp

Crushed black pepper- ¼ tsp

Raisins-2 tsp

Sliced almonds/cashews- 2 tsp

Parsley- 2 tsp chopped

Olives- black/green – 2-3 tsp sliced

Method:

1. Choose between using read to use canape cups/ tart shells or use mini papad and fry/ roast them and shape them into small cups.

2. To prepare the filling, combine together all the ingredients in a mixing bowl, check for seasonings and adjust as per taste.

3. Just before serving, spoon in the prepared filling into the canape cups and garnish it with a choice of colorful options as listed above including nuts.

4. Arrange the set canapes on a serving plate/ platter and serve immediately.

Recipe- 3] DRESSED TO PERFECTION

Ingredients:

Boneless chicken breasts- 400- 500 gms.

For the marination:

Olive oil / oil- 2-3 tsp

Salt and pepper to taste

Mustard paste-1 tsp

White wine- 2 tsp

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

For the sauce to go along with the main course:

Boiled chickpeas- 1 cup, kabuli chana

Garlic- 1 tsp chopped

Lime juice-2 tsp

Cashews- 2-3 tsp

Salt and pepper to taste

Olive oil- 2-3 tbsp.

Chilled water-2-3 tbsp.

Tahini / white sesame seed paste- 2-3 tsp

Cream cheese- 2-3 tsp

Melted butter- 2-3 tsp

Parsley- 2-3 tsp chopped

Method:

1. To start up with the recipe, prepare the chicken breast pieces, marinate them and keep aside for 20 mins, place them on a greased baking/roasting tray and cook in a pre-heated oven at 160 degrees for 20-25 mins, remove and keep aside.

2. Using a food processor, prepare the chickpea sauce and once it is well blended and smooth, add cream cheese and melted butter and mix it well.

3. To serve the chicken recipe, slice the prepared chicken breasts, arrange them on a serving plate and drizzle over the prepared sauce, garnish with fresh herbs/ micro-greens and serve it with garlic bread.

Recipe-4] EARTHY EVOLUTION

Ingredients:

For the pasta:

Penne pasta / macaroni/ fussili pasta- 2 cups boiled

To toss the pasta:

Olive oil / oil- 2 -3 tsp

Garlic – 1 tsp chopped

Onion- 2 tbsp. chopped

Chili flakes-1/2 tsp

Mixed herbs- ½ tsp

Salt to taste

Crushed black pepper- to taste

Lime juice-2 tsp

Parsley- 2 tsp chopped

Sliced chicken sausages/ salami pieces- ½ cup

Sliced mushrooms- 1 cup

Fresh cream-1/2 cup

Pesto sauce- ½ cup

Fresh basil- 5-6 no

Grated cheese- ¼ cup

Black and green olives- 3-5 no sliced

Pumpkin seeds/ sunflower seeds- 1-2 tsp

Method:

1. Prepare all the elements for the pasta recipe as listed.

2. Heat oil in a pan, saute the garlic, onion, mushrooms and saute for a few seconds, add in the sausages/ salami or assorted veggies as well as a choice.

3. Add in salt, pepper, herbs, chili flakes, add a little water/stock and then add in the fresh cream and simmer for 2 mins.

4. Add in the boiled pasta, and toss for 1-2 mins, turn off the flame and add in the pesto, lime, pepper finally and mix it lightly.

5. Assemble the pasta on the serving plate, add cheese, basil leaves, cherry tomatoes, micro- greens etc and serve hot.

Recipe- 5] LOADED LOVE FOR CHEESE

Ingredients:

Potatoes- 6-8 no medium sized with skin

Oil- 2 tsp

Butter- 2-3 tsp

Celery- 2-3 tbsp. chopped

Green chili- 1 tsp, chopped

Chicken salami- ¼ cup chopped or grated paneer for veg

Salt and pepper to taste

Mixed herbs-1/ 2 tsp

Chili flakes- ½ tsp

Parsley- 2 tsp chopped

Cream cheese- ½ cup

Grated cheese- ¼ cup

Spring onion greens- 2-3 tbsp.

Method:

1. Pre-heat the oven to 160 degrees celsius. wash the potatoes well, make slits in each potatoes not going down all the way.

2. Place the potatoes in a saucepan with a little salt and par cook them for 3-5 mins, drain the water and carefully remove the potatoes.

3. Mix together the ingredients together with a little seasoning to taste and insert a little of the filling mix into the slit open potatoes. Top them with a little grated cheese and cover with aluminium foil and place for baking for 20-25 mins, last few minutes to be baked open to slightly brown up the cheese on the top.

4. Arrange the baked cheesy potatoes on a serving plate/ platter and garnish with spring onion greens, hung curd dip, sour cream, serve it hot with tomato sauce/ Capsico as a side dish.

Recipe- 6] THE VERY BERRY DELIGHT

Ingredients:

Fresh strawberries- 10-12 no

For the custard – cream mixture

Milk – 400 ml

Sugar to taste

Custard powder-2-3 tsp dissolved

Fresh cream – 1 cup, sweetened, whipped

Vanilla essence- 2-3 drops

Strawberry crush-2-3 tsp

Melted white chocolate/ milk chocolate- ½ cup

Gelatin- 2-3 tsp melted

Crumbled up mava pedha- ¼ cup

Gulkhand- 2-3 tsp

Fresh mint leaves/ cherries/ praline for garnish

Method:

1. Start up by preparing the custard, boil milk add in sugar to taste, add in the dissolved custard powder solution, thicken up to a coating texture, cook for 2-3 mins, turn off the flame, cool and chill.

2. In a mixing bowl, combine together the chilled out custard and add in the sweetened whipped cream, add in vanilla, gelatin, and melted white chocolate, strawberry crush and cut and fold the mixture.

3. Using dessert cups/glasses start layering the dessert starting with the custard cream mix, sprinkle the crumbled indian sweet/mithai add some Gulkhand, nuts, fresh strawberries and continue layering.

4. Allow the cups/glasses to set in the fridge and chill for 2-3 hours and garnish appropriately and serve it cold. It is an unusual combination dessert with a touch of innovation and just right for the occasion.

Here’s wishing all our readers a very Happy Valentine’s Day!

Happy Cooking!

Ingredient Ideology | Rejuvenate With Radish By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Rejuvenate With Radish

“Radish'' comes from the Latin word “radix”- meaning “root.” • Most radishes can be stored in the refrigerator for up to two weeks. To improve storage length, cut off the leafy radish tops as they break down faster than the root. Even so, radishes have been used as a folk remedy for centuries. They are used in Ayurveda and Traditional Chinese Medicine to treat many conditions such as fever, sore throat, bile disorders, and inflammation. Chock full of vitamin A, C, E, B6, potassium, and other minerals, radishes can give your whole body an immunity boost. Mooli is also high on antioxidants and anthocyanin’s, which means that it's quite good for your heart as well. Of course, you have to have this veggie regularly to gain benefits in the long term. To put it in simple terms, radishes are considered a cooling food according to Eastern medicine. Heat builds in the body from various sources of inflammation, radishes combat this heat that can cause illness and health complications.

It is also important to note that the greens of all radishes are edible, although some varieties have a fuzzy texture some eaters might find unpleasant. These greens will have the most delicate flavor and are better suited for eating raw (like in a salad). When shopping for radish greens, look for perky greens without any yellow spots. The vitamin C in radishes, along with zinc and phosphorus can help you fight skin dryness, acne and rashes. The high water content in radishes (and other fruits and vegetables) also helps hydrate the skin. To create a natural cleanser or mask for your face, use smashed raw radishes.

An aspect also to be looked at is that, what are the side effects of radish? Radish is generally safe to consume. However, a large amount of radish can irritate the digestive tract and cause flatulence and cramps. Some people who might be allergic to radish can have hives or more serious events after its consumption. While some also ask Are radishes a super food? Most commonly, however, they're small, rounded and reddish. The benefits of this superfood can be obtained by consuming not only the radish roots, but also the flowers, leaves and seeds. Radishes are great at detoxifying the body, as well as improving the liver and stomach functions. Radishes are rich in antioxidants and minerals like calcium and potassium. Together, these nutrients help lower high blood pressure and reduce your risks for heart disease. The radish is also a good source of natural nitrates that improve blood flow.

Radishes are widely available in supermarkets, farmer’s markets, and specialty grocers. They are primarily a winter and spring vegetable. Eaten raw, radishes have a zesty, somewhat spicy taste. This flavor is caused by enzymes that are also found in mustard, horseradish, and wasabi. Although we have never heard of a radish addiction, we have received many letters from people with unusual cravings. If your yearning for radishes has a nutritional basis, it should disappear once the deficiency is corrected. Eating too many radishes might increase your risk of kidney stones.it is always good to consume everything in moderation Vegetables such as artichokes, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, cucumbers, green peppers, onions, radishes, celery, and carrots can cause excess gas. 

Radishes are crunchy vegetables that make a healthy addition to a renal diet. This is because they are very low in potassium and phosphorus but high in many other important nutrients. Although the Radish is a spicy root vegetable, it's a surprisingly good source of vitamin C. Radishes are capable of fighting diseases and rescuing cells from destructive free radicals. Radishes can also regulate blood pressure, relieve congestion, and prevent respiratory problems such as asthma or bronchitis.

Let us check out a few important Health Benefits of Radish:

1. Radish is known to be good for weight loss and also good for health of the heart.

2. Radish also improves bone health and keeps our skin glowing and refreshed.

3. Radish treats respiratory disorders and also lowers blood sugar levels in our body.

4. Radish helps symptoms of piles and also relieves symptoms of constipation in many people.

5. Radish prevents cardiovascular diseases, decreases congestion in the respiratory system.

6. Radish is a good immunity boosting vegetable and is also known to be naturally cooling as well.

7. Radish treats urinary disorders, relieves inflammation in our system.

8. Radish is extremely low in calories, and are naturally fat free ingredient which is very beneficial.

9. Radish leaves are very detoxifying for us and also reduces fatigue.

10. Radish leaves are rich in iron, calcium, vitamin c and phosphorus.

Here are a few of my favorite Ways with Radish to try out and Relish:

Recipe-1] MASALE WALI RADISH KI SUBZI

Ingredients:

White radish/ mooli- 250 gms, peeled and cut into small dices

Oil- 2 tsp

Ghee- 2 tsp

Hing- ¼ tsp

Cumin seeds- ½ tsp

Curry leaves- 10-12 no

Ginger-2 tsp chopped

Garlic- 1 tsp chopped

Onion- 1 cup chopped

Slit green chilies- 3-4 no

Tomatoes- 1 cup puree, fresh

Salt to taste

Turmeric powder-1/2 tsp

Kashmiri red chili powder-1 tsp

Coriander powder- 1 and a half tsp

Cumin powder-1/2 tsp

Aamchur powder- ½ tsp

Garam masala powder-1/2 tsp

Water- ½ cup

Boiled green moong- ½ cup

Fresh coriander leaves- 2-3 tbsp. chopped

Fried red chili- 1-2 no for garnish

Method:

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

2. Start with heating up oil and ghee in a pan add in the hing, curry leaves, chilies, ginger, garlic and saute for 20 seconds.

3. We can now add in the onions, saute them until light pink, add a little water as needed to prevent burning.

4. Now add in the tomato puree, salt and all powdered spices and mix well, add in the pieces of radish and bhunao for 1-2 minutes add in the boiled green moong.

5. Add a little water and cover, simmer and cook for 12-15 mins. add in aamchur powder towards the end and add fresh coriander leaves and serve the subzi hot with phulkas, rotis, salad, bowl of raita.

Recipe-2] DESI RADISH STIR FRY

Ingredients:

White radish- 250 gms, peeled and cut into small cubes

Oil-2 tsp

Ghee- 2 tsp

Red chilies- 2-3 slit

Green chilies- 2-3 slit

Ginger- 2 tsp cut into strips

Onions- ½ cup sliced

Hing- ½ tsp

Mustard seeds- ½ tsp

Cumin seeds-1/2 tsp

Curry leaves- 10-12 no

White urad dal- 1 tsp

Salt to taste

Water-1/2 cup

Fresh grated coconut- 1 cup

Cumin powder-1/2 tsp

Coriander powder-1 tsp

Lime juice- 2 tsp

Fresh coriander leaves- 2-3 tbsp.

Method:

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

2. Heat oil and ghee in a pan, add in the hing, curry leaves, mustard, cumin, urad dal, chilies and saute for a few seconds.

3. Add in little water and add in the cut radish pieces. Now add in salt to taste, add in powdered spices, add in little water and cover, simmer and cook for 12-15 mins. 

4. Now finally check for the seasonings, adjust the texture as it should be a dry recipe and finish it off with lime juice and fresh grated coconut and coriander leaves, mix and cook for 2 mins and serve hot with curd rice or dal rice, bowl of curd or raita.

Recipe-3] TANGY TOSS RED RADISH SALAD

Ingredients:

For the body of the salad:

Red radish- 200 gms, cut into dices /slices.

Sweet potato- 150 gms, boiled, peeled and sliced

Shallots- 10-12 no

Cherry tomatoes- 6- 8 no

Green olives- 3-4 no 

For the base of the salad:

Iceberg lettuce/ assorted greens for the base- 1 cup

For the dressing of the salad:

Olive oil- 2-3 tbsp.

Honey- 2-3 tsp

Salt and crushed black pepper to taste

Mint leaves- 10-12 no

Roasted crushed cumin- ½ tsp

Lime juice- 2-3 tsp

Raisins- 2-3 tsp

For the garnish:

Assorted seeds- pumpkin/ sunflower/ chia

Micro- greens / parsley/ mint/ parsley as desired

Method:

1. Prepare all the ingredients for the salad.

2. Cut the red radish/ peel and use white radish as well if preferred along for more eye appeal and color.

3. Clean, wash and rinse the lettuce leaves with ice cold water and keep them refreshed.

4. In a mixing bowl / jar mix or shake together the ingredients for the dressing and keep it chilled/ refrigerated.

5. Just before serving the salad, toss together the body of the salad with the prepared dressing and arrange the iceberg/ assorted greens on the salad plate.

6. Finally top up the salad and garnish it appropriately and serve immediately. For a non-veg option to go along the same salad would recommend to use boiled eggs, sliced sausages slightly saute them in a little oil with some chili powder and crushed black pepper and use it.

Recipe- 4] RADISH AND BRINJAL DELIGHT

Ingredients:

White radish- 150 gms, peeled and cut into dices

Bhartha brinjal- 400 gms, cut into medium dices

Oil- 2 tsp

Ghee- 2 tsp

Hing- ½ tsp

Cumin seeds- ½ tsp

Fennel seeds- ½ tsp

Mustard seeds-1/2 tsp

Dry red chilies- 2-3 no slit

Green chilies- 2 tsp chopped

Curry leaves- 10-12 no

Ginger- 2 tsp chopped

Garlic- 1 tsp chopped

Onions- 1 cup chopped

Tomato puree- 1 cup fresh

Salt to taste

Turmeric powder-1/2 tsp

Kashmiri red chili powder- 1 tsp

Coriander powder-1 and a half tsp

Garam masala powder-1/2 tsp

Kasoori methi- ½ tsp

Water-1/2 cup or as needed

Lime juice- 2-3 tsp

Fresh coriander leaves- 2-3 tbsp. for garnish.

Method:

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

2. Deep fry the brinjal cubes for 2-3 mins, remove and keep aside, blanch the white radish cubes in boiling water for 2-3 mins and reserve the liquid to use for further cooking.

3. Heat oil and ghee in a pan, add in all the ingredients for the tadka one by one and allow to crackle, splutter and flavor the pan for a few seconds.

4. Add in the ginger, chilies, garlic, onions and saute them until light pink, add a little cooking liquid/water to prevent burning.

5. Now we proceed with the fresh tomato puree, kasoori methi, salt and all the powdered spices, bhunao the mixture for 1-2 mins, add in little water/cooking liquid and simmer for 2-3 mins.

6. Finally add in the fried brinjal and blanched white radish mix well and cover, simmer and cook for 8-10 mins, add in some fresh lime juice and fresh coriander leaves and serve hot with rotis, phulkas etc.

Recipe- 5] RAVISHING RADISH BOWL

Ingredients:

Red radish- 200 gms, cut into slices/medium dices

Sprouts- 1 cup assorted or green moong

Garlic- 3-4 cloves, sliced

Ginger- 2 tsp shredded

Spring onions- 3-4 sliced

Green chilies- 2-3 slit

Oil-2 tsp

Butter-1 tsp

Salt and pepper to taste

Lemon grass- 4-5 pieces

Fresh basil leaves- 10-12 no

Red chilies- 2-3 slit

Lime juice- 2-3 tsp

Honey- 2 tsp

White vinegar- 2-3 tsp

Sugar-1 tsp

Mint and coriander leaves- 2-3 tbsp. each chopped

Assorted seeds- pumpkin/ sunflower/ flax seeds- 2 tsp

Raisins- 2 tsp

Walnuts- 2-3 tbsp. roughly cut

Micro-greens- 2-3 tbsp. for garnish.

Method:

1. Prepare all the ingredients for the quick fix stir fry recipe.

2. Heat oil and butter in a pan, add in the garlic, ginger, lemon grass, chilies and onions and saute them for 1 minute.

3. Add in the red radish, salt, pepper and all other ingredients one by one and give it a nice toss, cook for 1-2 mins.

4. Turn off the flame, add in the nuts, seeds, vinegar and sugar to balance the recipe, check for seasonings.

5. Serve hot garnished with fresh herbs, nuts etc and serve it like a side dish or an accompaniment to a main course. For a non-veg variation try adding boiled chicken cubes, cubes of chicken salami or even saute some prawns at the start and cook them with the radish and serve it.

Recipe- 6] FISH AND RADISH CURRY

Ingredients:

Boneless fish fillets- Ghol / Bassa / Round/Oily fish- 750 gms

White radish- 150 gms, peeled and cut into dices

Oil- 1 tsp

Ghee- 1 tsp

Hing- ½ tsp

For the curry paste:

Oil- 2 tbsp.

Black peppercorns- ½ tsp

Cloves- 4-5 no

Cinnamon stick- 1-inch piece

Black cardamom-1 piece

Onions- 1 cup sliced

Ginger-2 tsp chopped

Garlic- 1 tsp chopped

Curry leaves- 10-12 no

Mustard seeds- ½ tsp

Cumin seeds-1/2 tsp

Salt to taste

Kashmiri red chilies- 4-5 no

Warm water- 8- 10 tbsp.

For finishing the curry recipe:

Tamarin pulp- 2-3 tsp

Sugar-1 tsp

Fresh/ tinned coconut milk- 2 cups

Fresh coriander leaves- 2-3 tbsp. chopped

Fried curry leaves and red chilies for garnish

To serve with steamed white rice / coconut curry leaf pulao.

Method:

1. Prepare all the ingredients and elements involved in this recipe.

2. Heat the oil in a pan and add in the curry paste ingredients and roast them well for 2-3 mins, remove and cool, add little water and grind to a paste. We can also marinate the fish with oil, salt and turmeric powder and keep it aside for 8-10 mins.

3. Heat oil and butter in a pan, add in the ingredients for the tadka one by one and add in prepared curry paste from the grinder jar, add a little water, the cubes of white radish and cook the curry paste for 2-3 mins, oil will start to separate at the sides.

4. Now add in the cleaned, washed fish fillets and cover, simmer for 5 mins, add little tamarind pulp, sugar and cook for 1 min. finally add in the coconut milk and simmer for 2-3 mins.

5. Serve the fish curry with radish with steamed white rice, some tossed salad and papad, garnish the curry with fried curry leaves, chilies, coriander leaves and serve hot.

Ingredient Ideology | Turning Out Turnip Treats By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Turning Out Turnip Treats

The turnip or white turnip is a root vegetable commonly grown in temperate climates worldwide for its white, fleshy taproot. The word turnip is derived from a Latin word called Napus, the word used for the plant. The turnip or white turnip is a root vegetable. It is commonly grown in temperate climates worldwide for its white, fleshy taproot. There are over 30 varieties of turnips that differ in size, color, flavor, and usage. Purple-top turnips are the most common type. Smaller kinds of turnip are grown for human food. Larger ones are grown to feed livestock.

The most common type of turnip is mostly white-skinned apart from the upper part which protrudes above the ground and is purple or red or greenish where the sun has hit. The turnip is a hardy biennial plant in the mustard family. which they are closely related) in flavor. The turnip is a cool-season crop but does not require a long growing season. In mild climates, turnips are sown either in early spring or in late summer and develop rapidly enough to produce a crop before extremes of summer or late fall weather occur.

Young turnip roots are eaten raw in salads or pickled, they are also cooked and served whole or mashed and are used in stews Turnip greens are a common side dish in southeastern U.S. cooking, primarily during late fall and winter. Turnip roots are an excellent source of dietary fiber, vitamin C and vitamin B6, folate, calcium, potassium, and copper. The greens are an excellent source of vitamins A and C, as well as a good source of calcium, iron, and riboflavin. Some evidence shows the turnip was domesticated before the 15th century BC; it was grown in India at this time for its oil-bearing seeds.

The turnip was a well-established crop in Hellenistic and Roman times, which leads to the assumption that it was brought into cultivation earlier. In Roman times, the turnip was the weapon of choice to hurl at unpopular public figures.

What are the 3 health benefits of turnips? Turnips are loaded with fiber and vitamins K, A, C, E, B1, B3, B5, B6, B2, and folate (one of the B vitamins), as well as minerals like manganese, potassium, magnesium, iron, calcium, and copper. They are also a good source of phosphorus, omega-3 fatty acids, and protein.

What are turnips grown for? -Fast-maturing and easy to grow, turnips always emerge as stars in the autumn garden. Sown after summer crops of onions, squash, beans or sweet corn, turnip seeds germinate within days, and tender greens are ready to pick within a month. Juicy roots come later, and you can grow turnips for greens, roots, or both.

Storing Turnips- Turnips store very well, which is one of the reasons you see them long into the winter season. Once its green top is removed, the root will keep for a few months in a dry, sealed container, much like the potato and other root vegetables.

Cooking with Turnips- Pro tips: If you’re put off by the sometimes bitter flavor of turnips, make sure you generously peel them before cooking. When you slice a turnip in half, you’ll notice a yellow line about a quarter of an inch into the root. Peeling beyond that line is a way to prevent a bitter batch of turnips. Some also claim that boiling turnips with a potato will decrease bitterness.

Preserving Turnips- Turnips’ peppery flavor makes them perfect for pickling. You can also freeze your winter haul of by peeling, slicing and blanching the turnips. After a plunge in an ice bath to stop the cooking process, you can vacuum seal or transfer to in sealable containers and store in your freezer for months.

Turnips Nutrition- Turnips are rich in Vitamin C and contain good amounts of Vitamins B-6, A, and K in addition to trace minerals. But it’s the greens that pack a nutritional punch with a hefty dose of Vitamins A, C, K, calcium, folic acid, and manganese. Turnips are also low in calories as they are mostly fiber and water. A very good source of dietary fiber, vitamin C, and manganese. The turnip greens are a superfood and packed with nutrients. They are a good source of protein, thiamine, riboflavin, pantothenic acid, iron, and phosphorus.

Here are a few Health Benefits of Turnips:

1. Turnips are considered good for boosting immunity levels in our body, and is also good for heart health.

2. Turnips are good for the health of our lungs and also help treat 

Common ailments.

3. Turnips improve metabolism and also help indigestion.

4. Turnips are common anti-oxidants and anti-cancer.

5. Turnips have a high quality of Vitamin – C and lowers high blood pressure.

6. Turnips are rich in beta carotene and dietary fiber which is beneficial for our health and diets.

7. Turnips are rich in potassium, calcium, manganese, etc which add value to our foods.

8. Turnips are helpful in curing asthma and also help in weight loss.

9. Turnips are rich in minerals for our body development and prevent body odor.

10. Turnips are good for detoxifying our blood, and also good for cardiovascular health.

Here are a few easy-to-make recipes using Turnips!

Recipe-1] TURNIP TOSSED SALAD

Ingredients:

For the base of the salad:

Iceberg lettuce/ Lollorosso lettuce/ mixed greens- 1 cup

For the body of the salad:

Turnips- 250 gms, peeled and cut/sliced/shredded/ cut into strips

Barley- 1 cup boiled/ cooked.

Carrots- ½ cup peeled, cut

Cucumber-1 small, peeled, and sliced

Assorted nuts-2-3 tbsp.

Dates- 2-3 tbsp. sliced

Celery- ½ cup sliced

For the dressing for the salad:

Olive oil- 2-3 tbsp.

Honey- 2-3 tbsp.

Lime juice- 2-3 tbsp.

Salt and pepper to taste

Flax seeds/ sunflower seeds- 2-3 tsp

Toasted white sesame seeds- 2-3 tsp

Chickoo/orange segments-1/2 cup

For the garnish of the salad:

Micro-greens/ cherry tomatoes/ assorted nuts and seeds

Parsley/coriander/mint leaves

Method:

1. Prepare all the ingredients for the salad as per the recipe.

2. Clean, wash, and place the salad greens in chilled water.

3. Prepare the ingredients for the dressing of the salad and mix it up well.

4. Arrange the lettuce leaves on a salad plate, in a mixing bowl combine together the body of the salad with turnips, cooked barley along with other ingredients and add the dressing, toss the salad.

5. Place the tossed salad on the bed of crispy lettuce and garnish as desired, serve the salad instantly, the same salad can also be done in non-veg options by adding boiled shredded chicken/ roasted sliced meat, etc, we can also add grilled tofu as well.

Recipe-2] MINCED DUMPLINGS IN TURNIP SAUCE

Ingredients:

For the minced dumplings:

Ginger-garlic paste-1 tsp

Chicken mince- 1 cup

Salt and pepper to taste

Cornflour-1-2 tsp

Maida-1-2 tsp

Garam masala powder-1/2 tsp

Egg-1/2 no

Water/chicken stock to poach the chicken dumplings

For the turnip sauce:

Oil- 2 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Turnips- 200 gms, peeled and cut

Salt and pepper to taste

Stock/ water- 3-4 cups

Maida- 1-2 tsp

Bay leaf- 1-2 no

Peppercorns- 3-4 no

White sauce-2-3 cups

Cream- 2-3 tsp

Cream cheese-2-3 tsp

Parsley- 1 tsp chopped

Method:

1. Prepare the mixture for the dumplings combine them all into the mixer jar and blend it all together to make it into a nice smooth textured mix.

2. Using wet hands or a spoon drop the mixture into simmering water/chicken stock cook the dumplings for 6- 8 mins and remove and carefully keep them aside.

3. To prepare the turnip sauce, heat oil and butter in a pan add in the Bayleaf, peppercorns, onion, garlic, and saute for 1-2 mins, add in the turnips, maida, and mix it all up for 1 min.

4. Now add in the water/stock into the pan and allow to cook for 12-16 mins and turn off, cool and grind it to a puree, strain and bring it back to a boil, add a little white sauce, cream and cheese and mix it well.

5. Finally add the cooked dumplings into the sauce check for seasoning and serve it hot, garnish with parsley and enjoy the delicacy.

Recipe-3] MASALEDAAR SHALGAM KI SUBZI

Ingredients:

Oil- 2 tsp

Ghee- 2 tsp

Cinnamon- 1-inch piece

Peppercorns- 4-5 no

Hing-1/2 tsp

Onion- 1 medium sized, chopped

Green chilies- 2-3 slit

Ginger- 2 tsp chopped

Tomatoes- 1 cup puree/chop

Turnips- 200 gms, peeled and cut

Sweet potatoes- 150 gms, peeled and cut

Salt to taste

Turmeric powder-1/4 tsp

Coriander powder- 2 tsp

Red chili powder- 1 tsp

Cumin powder-1/4 tsp

Garam masala powder-1/4 tsp

Water-1/2 cup

Aamchur powder-1/4 tsp

Coriander leaves- 2 tbsp.

Method:

1. Prepare all the ingredients for the recipe as per the list.

2. Heat oil and ghee in a pan add in the hing, onions, ginger, green chilies and saute for a few seconds.

3. Add in the tomatoes and salt, all powdered spices, little water and allow to cook the masala for 1-2 mins.

4. Now add in the turnips, potatoes and bhunofy for 1 minute, add a little water and mix, cover, simmer and cook the subzi for 12-20 mins, stir in between and check for seasonings, add in aamchur and fresh coriander leaves and serve hot with phulkas, rotis and parathas etc.

Recipe- 4] MARINATED TURNIP RELISH

Ingredients:

Oil-2 tsp

Mustard seeds- 1 tsp

Cumin seeds- 1 tsp

Hing-1/2 tsp

Curry leaves- 10-12 no

Slit green chilies- 2-4 slit

Carrots- 1 cup shredded

Turnips- 150 gms, peeled and shredded

Celery- ½ cup shredded

Black sesame seeds- ½ tsp

For the dressing of the relish:

Honey-2-3 tsp

Lime juice- 2-3 tsp

Jaggery- 2-3 tsp

Red chili flakes-1/2 tsp

White vinegar- 2-3 tsp

Salt and pepper to taste

Dates- 2-3 tsp chopped

Flax seeds / pumpkin seeds- 1 tsp

Sugar- 1 tsp

For the garnish of the relish:

Roasted crushed peanuts/ micro-greens/ parsley/ mint/ coriander.

Method:

1. Prepare all the ingredients for the relish recipe as listed.

2. In a pan add a little oil add in the seeds, chilies, curry leaves, allow to splutter for a few seconds.

3. Add in the celery, turnips and carrots and saute them all for a few seconds and turn off the flame.

4. Allow the mixture to cool and come to room temperature. In a separate bowl combine together the ingredients for the dressing in a bowl and mix well, add it to the turnip mixture.

5. Mix well and place the turnip and dressing mixture into a glass jar and keep it refrigerated for a day.

6. Next day we can serve the relish along with some starters/snacks etc garnish the relish with greens/ nuts/ seeds as desired.

Recipe-5] HERBED TURNIPS AND GREENS

Ingredients:

Oil- 2 tsp

Butter-1 tsp

Cumin seeds- 1 tsp

Black sesame seeds- 1 tsp

Ginger- 1-2 tsp shredded

Slit green/red chilies- 2-3 no

Spring onions-1/2 cup sliced with greens

Turnips- 150 gms, peeled and cut 1 x 4, blanched.

Spinach leaves- 2-3 cups

Salt and pepper to taste

Mustard paste-1 tsp

White vinegar-1-2 tsp

Sugar-1-2 tsp

For the accompanying sauce:

Peanut butter- ¼ cup

Water-1/4 cup

Tomato ketchup-2 tsp

Tabasco sauce- 1 tsp

Crushed black pepper- ¼ tsp

Soy sauce- 1-2 tsp

Method:

1. Prepare all the ingredients for the stir fry recipe as listed above.

2. Heat oil and butter in a pan, add in the cumin etc for tempering the pan, allow to splutter for a few seconds.

3. Add in the ginger, chilies, onions, and saute for a few seconds.

Add in the blanched turnips, salt, pepper to taste and add a little water or stock and allow to cook for 4-5 mins.

4. Add in the blanched spinach leaves, spring onion greens and continue cooking for 1-2 mins more.

5.Turn off the flame now and in a separate pan combine together the ingredients for the sauce with peanut butter and other elements which need to be cooked together for 2 mins.

6. Now serve the saute turnips and spinach along with the nutty peppery sauce, this goes well with toasted bread/ garlic bread etc.

Recipe- 6] LENTIL TURNIP SOUP 

Ingredients:

oil- 2 tsp

butter- 1 tsp

bay leaf-1-2 no

peppercorns- 4-5 no

onion- 1 small sliced

garlic- 1 tsp chopped

turnips- 150 gms, peeled and cut

potato- 1 medium sized, peeled and cut

assorted lentils- ½ cup, split yellow lentils

salt and pepper to taste

mixed herbs- ½ tsp

chili flakes-1/2 tsp

maida- 1 tsp

tomato-1 small chopped

water/ stock- 3-4 cups

cream- ¼ cup

assorted nuts- 2-3 tbsp. cashews/ walnuts

parsley-2-3 tsp chopped

lime juice a dash to add and serve hot.

Method:

1. Prepare all the ingredients for the turnip and lentil soup and keep it all ready.

2. Heat oil and butter in a pan add in the bay leaf, peppercorns, onion, garlic and saute for a few seconds.

3. Add in the turnips, potatoes and other veggies as well like some carrots, celery, peas etc to add more flavor into the soup.

4. we can add in the salt, pepper, herbs, maida, chili flakes, tomato, soaked yellow lentil and mix well.

5. Now we can add in the water/ stock and bring to a boil and simmer for 12-18 mins and allow to cool, puree the soup and bring it back to a boil, add in little cream, stock/water and adjust the texture of the soup.

6. Lastly, add in the chopped nuts, lime juice and parsley and serve the soup hot, we can also add boiled chicken cubes/ chopped boiled eggs, saute prawns etc to make it in a non-veg variation.

Ingredient Ideology | Gratitude To Grape : Dr. Kaviraj Khialani- Celebrity Master Chef.

GRATITUDE TO GRAPES

A grape is a fruit, botanically a berry, of the deciduous woody vines of the flowering plant genus Vitis. Grapes can be eaten fresh as table grapes, used for making wine, jam, grape juice, jelly, grape seed extract, vinegar, and grape seed oil, or dried as raisins, currants and sultanas. They have said to be introduced by The Phoenicians carried the grape into France about 600 BC. The Romans planted grapes in the Rhine valley not later than the 2nd century. The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Resveratrol is a key nutrient in grapes that may offer health benefits. Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals.

It is said that grapes have been around for almost 66 million years Amazingly, the oldest-known grapes grew in central India long before humans existed. Scientists discovered fossilised grapes, which were dug from sediment, that have since suggested an age of around 66 million years plus now. While some still try and look out for the reason why it is addressed as a grape? the simple reason being A grape is a small, sweet fruit that grows in clusters on a vine. Dried grapes are known as raisins, and this versatile berry is used to make many other products, including jelly, juice, and wine. Experts believe the word grape comes from an Old French verb, graper, "catch with a hook" or "pick grapes off the vine."

Grapes come in many colors, including green, red, black, yellow, pink, and purple. "White" grapes are actually green. "White" grapes are actually green in color, and are evolutionarily derived from the purple grape. Mutations in two regulatory genes of white grapes turn off production of anthocyanin’s, which are responsible for the color of purple grapes. While it is also believed that Grapes are a good source of potassium, a mineral that helps balance fluids in your body. Potassium can help bring down high blood pressure and lower your risk of heart disease and stroke. Most people don't get enough of this nutrient, so eating grapes can help fill the gap.

Talking of how many varieties of grapes are known to us? Humans have been cultivating grape vines (Vitis vinifera, a different species than the table or concord grape) for wine since the Neolithic era. There are now more than 10,000 wine grape varieties in the world, but only a few varieties have achieved widespread popularity and acclaim. Another term associated with grapes is bloom, known as the "bloom," the waxy, silvery-white substance on the surface of grapes, blueberries, and certain plums acts as a barrier against insects and bacteria and helps to seal in the fruit's moisture. The bloom is also a sign of freshness, since it fades with time and handling.

Grape is a versatile crop that can adjust to any type of climate. The ideal climate is in the Mediterranean region. In Europe, America, Australia and Russia, it is grown under temperate conditions, while in Afghanistan, Iraq, Iran, China, Pakistan, Israel and North India it is grown under sub-tropical conditions. Are grapes good for skin? Yet another query which pops up from most foodies and connoisseurs, and the reply being filled with Vitamin C and antioxidants, grapes can help to revitalize your skin. In fact, they can even protect your skin from cancer-causing ultraviolet radiation and free radicals that can, on a lesser scale, cause wrinkles and dark spots, grapes are truly good for the skin. While they are great for overall health, grapes are loaded with sugar and fats, which makes them the wrong fruit to eat while on a strict weight loss diet. 100 grams of grapes may contain 67 calories, and 16 grams of sugar, which means regular intake of these tiny delights could cause weight gain. Can grapes make you drunk? Well, grapes contain no alcohol (or very little, if they have begun to “rot” (ferment) they may have trace amounts of alcohol, but your stomach would fill up before you could eat enough to get even the little bit drunk). So the answer is, you can't get drunk from eating fresh grapes.

Here are a few Health Benefits of GRAPES:

1. Grapes are a great immunity boosting fruit and useful ingredient in a number of ways.

2. Grapes also aid in weight loss in some cases, if used and consumed wisely and in moderation with a balanced angle.

3. Grapes help in our digestion as well, need to have them once in a while to benefit from its qualities and plus points.

4. Grapes helps to lower cholesterol and regulates the blood pressure in the body as well.

5. Grapes help strengthen our bones and also are also considered good for hydration.

6. Grapes are rich in health and also protecting anti- oxidants. 

7. Grapes increase good cholesterol levels in our body. 

8. Grapes support muscle repair in our body and wear and tear is taken care of.

9. Grapes are also considered to be good for the skin and anti- aging as well.

10. Grapes improve the functioning of the human brain and overall supports the well-being being good for the eyes as well.

Here are a few Easy to Prepare – Yummy Recipes using Grapes:

Recipe-1] CITRIC GRAPE COOLER

Ingredients:

Green grapes- 200 gms, cleaned and washed

Amla/indian gooseberry- 1-2 pieces, boiled, mashed

Lemon juice-2 tsp

Sugar syrup-2-3 tsp

Mint leaves- 10-12 no

Fresh basil leaves- 4-5 no

Ginger juice- 1 tsp

Crushed ice- 1-2 cups

Aerated drink- as desired, suggested to use sprite/ 7 up

Method:

1. Prepare all the ingredients for the citrus cooler drink recipe.

2. In a blender combine together the green grapes, the Amla pulp, few mint leaves and basil leaves and adding a little crushed ice and few drops of water, blend it into a nice mash.

3. Add a little roasted crushed cumin powder/ black salt as well into the prepared pulp or rub it on the rim of the glass being served.

4. Place some crushed ice at the base of the glass, add in the prepared grape mash, add some basil leaves, sugar syrup to balance the taste, top it up with the chilled aerated beverage, lightly stir and enjoy the cooler.

Recipe-2] GRAPE AND SPICY CAULI ROAST

Ingredients:

Cauliflower- 400gms, cleaned, florets

Red grapes/California grapes- 250 gms

For the marination:

Olive oil/ oil-2 tbsp.

Mustard paste- 1 tsp

Lime juice- 2 tsp

Salt and crushed black pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Roasted crushed cumin powder-1/2 tsp

Roasted crushed fennel seeds-1 tsp

Brown sugar-2 tsp

White vinegar-2 tsp

Parlsey-2-3 tbsp. chopped

To serve with:

Yogurt- mint- garlic dip/sauce

Garlic mayonnaise

Minted yogurt sauce

Garlic tahini dip

Schezuan mayonnaise dip

Method:

1. Pre-heat the oven to 170 degrees celsius and assemble all the ingredients for the recipe.

2. Prepare the cauliflower florets, blanch them in boiling water for 3-4 mins, remove and cool.

3. Grease a roasting tray with a little oil/butter and prepare the marination on the tray add in the cauliflower and grapes and rub them with the marination.

4. Place the tray in the oven for roasting and cooking the cauliflower and grapes for around 20-25 mins, turn it occasionally inside to ensure even cooking.

5. Remove once done, serve it warm on a platter/bowl and place assorted dips and sauces alongside to enjoy the Cauli and grape recipe.

Recipe-3] HEALTHY GRAPE SALAD

Ingredients:

For the base of the salad:

Iceberg lettuce leaves/ Lollorosso lettuce- 1 cup mix

For the body of the salad:

Green grapes/ red grapes- 1 cup assorted

Green apple- 1 no, cut into slices

Pear- 1 small, sliced

Cherry tomatoes- 3-4 cut 1 x 2

Walnuts- 5-6 no

Black currants/ raisins- 2-3 tsp

For the dressing of the salad:

Olive oil- 2-3 tbsp.

Mustard paste-1 tsp

Brown sugar- 1-2 tsp

Lime juice- 2-3- tsp

Ginger juliennes- 2 tsp

Honey- 2-3 tsp

Crushed black pepper- 1 tsp

Salt to taste

White vinegar-1 -2 tsp

For the garnish of the salad:

Fresh herbs/ parsley/mint/ basil leaves- as desired

Assorted seeds- pumpkin/ chia/ sunflower seeds-1-2 tsp

Method:

1. Assemble all the ingredients for the salad recipe.

2. In a mixing bowl /jar combine together the ingredients for the dressing and give them all a nice shake/stir and keep aside.

3. Assemble the salad leaves for the base on a serving plate/bowl.

4. In a mixing bowl, place all the ingredients for the body of the salad and drizzle in the dressing just before serving, give the salad a nice toss and place it on the base of lettuce leaves.

5. Garnish the salad appropriately and serve it immediately.

Recipe-4] NUTTY CHEESE WRAPPED GRAPES

Ingredients:

Green grapes/ red grapes- 150 gms, cleaned and washed

For the marination on the grapes:

Olive oil- 2-3 tsp

Mixed herbs- ½ tsp

Chili flakes- ½ tsp

Salt and pepper to taste

Chaat masala-1/2 tsp

Chopped coriander-2- 3 tsp

Lime juice-2 tsp

Honey-2 tsp

For the coating on the grapes:

Cream cheese- 1 cup

Chopped green chilies-1 tsp

Chili flakes-1/2 tsp

Crushed black pepper-1/2 tsp

Parsley- 1 tbsp. chopped

For the final coating:

Assorted nuts to be chopped

Pista-2-3 tsp

Almonds- 2-3 tsp

Cashews-2-3 tsp

Wanuts-2-3 tsp

Method:

1. Prepare all the elements of the recipe and keep it ready, choose slightly bigger sized grapes for this recipe and not the very small ones.

2. In a mixing bowl, prepare the marination for the grapes, apply it well and keep aside for 10 mins.

3. We can now prepare the cream cheese coating mixture and coat every grape using a tong into the cream cheese and immediately roll it up into the assorted dry fruit mixture to give it a nice crusty texture and look. Place the grapes on a butter paper and refrigerate for 20-25 mins.

4. Now arrange the set chilled grapes on a serving platter and using toothpicks offer these delicacies to the guests with a glass of wine to enjoy and relish a tempting mouth burst of flavors.

Recipe-5] GRAPE ON A SWEET NOTE

Ingredients:

Green grapes/ red grapes/ California grapes- 200 gms.

For the creamy mixture:

Hung curd-1 cup, beaten up

Fresh cream- 2-3 tbsp. sweetened, whipped

Honey-2-3 tsp

For the layers in the dessert:

Crushed digestive biscuits- 1 cup or cake crumbs/brownie crumbs can also be used.

Sliced kiwi fruit- ½ cup

Sliced strawberries- ½ cup

Mixed fruit jam-2-3 tbsp. or marmalade/ jelly etc can be used.

Chocolate chips- 2-3 tbsp.

Rabdi/custard/phirni/Aamras etc can also be added.

For the nutty flavor and crunch:

Coconut/ peanut/ mix fruit / cashew chikki- 2-3 tbsp. crushed.

Mint/ cherries/ assorted nuts/ seeds for garnish.

Method:

1. Prepare all the elements of the recipe and keep them ready.

2. Decide the layers of the dessert and pre-prep all the contents.

3. Using chilled glasses start with the curd mixture/ any choice as listed above can be layered.

3. Place the crushed digestive biscuits/cookies in between add fresh fruits, sliced grapes in the layers along with others, add chocolate chips etc and repeat the layers.

4. Chill the glasses for around 1-2 hours in the fridge and then serve it garnish with assorted nuts/ chikki/ mint/ seeds etc and enjoy the dessert.

Recipe-6] GRAPE AND BERRY SMOOTHIE COMFORT

Ingredients:

California grapes/ red /black grapes- 150 gms

Dates- 4-5 no chopped

Soy milk/ milk- 2-3 cups

Honey- 2-3 tbsp.

Chia seeds- 1-2 tsp soaked for 20 mins

Raisins- 2-3 tsp

Walnuts- 2-3 tsp

Cranberries- 2-3 tbsp.

Yogurt-2-3 tsp

Banana-1 ripe, peeled and chopped

Flax seeds- 1-2 tsp

Method:

1. Prepare all the ingredients for the healthy grape smoothie recipe.

2. In a blender jar, combine together the ingredients with the grapes, fruit, nuts, banana and adding little milk blend it all together.

3. Adjust the texture using curd, milk, honey and dates to get a nice contrast in the taste and flavor.

4. Allow the smoothie to chill for around 10-12 mins before being poured out and served. Pour the healthy shake into tall glasses, add chia seeds, assorted nuts and seeds, herbs as desired and serve it.

Ingredient Ideology | Snacky Treats with Savoury Tarts By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Snacky Treats with Savoury Tarts

A tart is a baked dish consisting of a filling over a pastry base with an open-top not covered with pastry. The pastry is usually shortcrust pastry; the filling may be sweet or savory, though modern tarts are usually fruit-based, sometimes with custard. A tart is also referred to as a baked dish consisting of a filling over a pastry base with an open-top not covered with pastry. The pastry is usually shortcrust pastry; the filling may be sweet or savory, though modern tarts are usually fruit-based, sometimes with custard. Tartlet refers to a miniature tart; an example would be egg tarts. The categories of 'tart', 'flan', 'quiche', and 'pie' overlap, with no sharp distinctions. 

the French word tarte can be translated to mean either pie or tart, as both are mainly the same with the exception of a pie usually covering the filling in pastry, while flans and tarts leave it open. Tarts are thought to have either come from a tradition of layering food or to be a product of Medieval pie-making. Enriched dough (i.e. shortcrust) is thought to have been first commonly used in 1550, approximately 200 years after pies. In this period, they were viewed as high-cuisine, popular with nobility, in contrast to the view of a commoner’s pie. While originally savory, with meat fillings, culinary tastes led to sweet tarts to prevail, filling tarts instead with fruit and custard. Early medieval tarts generally had meat fillings, but later ones were often based on fruit and custard/cream, etc.

there are a number of ways in which we can use tarts/ tartlets in both sweet and savoury ways in our recipes/ cuisines and kitchens. Some of the common characteristics of a good tart include that a Tart is a dessert or savory preparation which has a bottom crust and shallow sides. The crusts are made from pastry dough, which is usually made using flour, sugar, unsalted butter, and ice-cold water. The goal is to get a thick, firm, and crumbly crust. The filling is directly added to the crust, which is later baked to make it settle down. One of the most common tart bases used for a long time now is shortcrust pastry, while a Shortcrust pastry dough is a simple recipe used for pies, tarts, and quiche. It calls for just four ingredients—flour, fat, salt, and water—and the ratio of flour to fat is usually 4-to-1 [ has also been modified and or redesigned by many bakers as well] Shortcrust pastry is easy to make and can be prepared either by hand or with a food processor.

We also come across products made with a base of puff pastry/ flaky pastry tarts/ filo pastry sheets can also be used to prepare small tarts shells/ cup like shapes to fill with savoury delicacies and more. The best option today we all look for is the ready to use tarts which are available in a nearby market place. We prefer to avoid doing lengthy steps and time-consuming recipes sometimes in that case this convenience cooking concept really works well for parties / get together etc.

Here are a few interesting and easy to dress up canape concepts that work well as snacks/ starters/ appetizers and more!

Recipe-1] BEET AND WALNUT TARTS

Ingredients:

Tart shells /short crust/ canape cups- 12- 16 pieces

For the stuffing:

Oil- 1 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Shallots- 5-6 no sliced

Boiled beetroot- 2 medium-sized, peeled, small dices

Boiled sweet corn-1/2 cup

Feta cheese- 2-3 tbsp.

Salt and pepper to taste

Fresh parsley- 2 tsp chopped

Chaat masala-1/2 tsp

For the final dressing:

Lime juice- 2 tsp

Honey- 2 tsp

Chili flakes- ½ tsp

Spring onion greens- 2 tbsp. chopped

Walnuts-2 tbsp. chopped

For non- veg options:

Boiled chopped chicken- ½ cup

Boiled eggs- 1-2 no cut into small pieces

Method:

1. Prepare all the ingredients for the tarts as per the recipe.

2. The tart shells need to be kept ready to use.

3. To prepare the stuffing for the tarts, heat oil and butter in a pan, add in garlic and shallots and saute them for a few seconds.

4. Add in the corn, beetroot, seasonings, herbs and cook it for 2 mins, turn off the flame and allow to cool a little.

5. Now add in the final dressing ingredients along with feta cheese and walnuts into the mixture, keep the mixture at room temperature.

6. Just before serving the tarts the prepared filling can be stuffed or spooned into the tart shells and can be garnished appropriately and arranged on a platter.

Recipe- 2] CHICKEN CHEESE TARTS

Ingredients:

Short crust tart shells/ filo tarts/ canape cups- 12- 16 pieces

For the stuffing:

Oil-1 tsp 

Butter- 1 tsp

Maida- 2 tsp

Milk- ¾ cup

Cheese- 2-3 tbsp. grated

Boiled chopped chicken-1 cup

Salt and pepper to taste

Red/yellow/ green capsicums- 2-3 tbsp. chopped

Mixed herbs- ¼ tsp

Chili flakes- ½ tsp

Tomato ketchup-2 tsp

Capsico sauce-1/2 tsp

Parsley- 2 tsp chopped

Sliced black/ green olives- 2 tsp

Method:

1. Prepare all the basic ingredients needed for the filling as per recipe.

2. Heat oil and butter in a pan add in the maida and cook it for 5- 7 seconds add in hot milk and stir well, add in the chicken pieces, a little fresh cream as well to enrich the filling, add salt, pepper, herbs, chili flakes.

3. Cook the mixture for 2-3 mins, add capsicums/ olives etc as per choice and mix well, turn off the flame and allow to cool a little.

4. Just before serving place the prepared filling into the tart cups or shells, top with a little grated cheese and place under a hot oven/ salamander to lightly melt the cheese, serve warm.

Recipe- 3] ITALIANO TARTS

Ingredients:

Short crust tarts/ canape cups/ filo tarts – 12-18 pieces

For the stuffing:

Oil-1 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Ham/ salami- ½ cup chopped

Boiled macaroni pasta-1/2 cup

Green/red/yellow capsicums-2-3 tbsp.

Fresh cream-1/4 cup

Cheese-2-3 tbsp. grated

Capsico sauce- 1 tsp

Salt and pepper to taste

Fresh basil/ mixed dried herbs- 6- 8 no/ ½ tsp

Chili flakes-1/2 tsp

Parsley-2-3 tsp chopped

For veg options:

Crumbled paneer/tofu- ½ cup

Capsicums-2 -3 tbsp. chopped

Soya keema- ½ cup cooked

Boiled mashed potatoes-1/2 cup

Method:

1. Prepare all the ingredients as per the recipe.

2. Keep the tart shells ready to use and then start the filling.

3. Heat oil and butter in a pan, add in the garlic and onions and saute for a few seconds, add in the non-veg/ veg ingredients as per choice and add seasonings, herbs, chili flakes.

4. Cook the mixture for 2 mins, add in the pasta, capsicums, and fresh cream, little cheese and mix well, turn off the flame.

5. Place the filling into the tart shells top with a little more cheese and bake in a pre-heated oven at around 150 degrees celsius for 8-10 mins and garnish with fresh herbs and serve.

Recipe- 4] SPINACH AND EGG TARTS

Ingredients:

Canape cups/ short crust tart shells/ filo tarts- 12- 16 no

For the filling:

Oil-1 tsp 

Butter-1 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Green chili-1 tsp chopped

Spinach-1 cup, blanched and chopped

Paneer/tofu for veg options-1/2 cup crumbled

Boiled chopped eggs- for non-veg- 2-3 no

Salt and pepper to taste

Mixed herbs- ½ tsp

Flax seeds/ pumpkin seeds- 2 tsp

Chili flakes-1/2 tsp

Capsico sauce- ½ tsp

Tomato ketchup-2-3 tsp

Cheese-2-3 tbsp. grated

Fresh cream-1/2 cup

Mixed fresh herbs for garnish

Method:

1. Prepare all the ingredients as per the listed ones in the recipe.

2. The tart shells to be kept ready to use beforehand.

3. Heat oil and butter in a pan saute the garlic and onion for a few seconds add in the spinach, salt, pepper, herbs, chili flakes.

4. If using paneer or tofu add them in or add in the eggs, mix well add fresh cream and little grated cheese or cream cheese and mix well.

5. Add in the tomato sauce, Capsico and turn off the flame, add in the choice of seeds as mentioned for a little crunch.

5. Now place the filling into the tart shells, top it with a little cheese and flash the tarts into a hot oven for a few mins, around 150 degrees celsius for 6- 8 mins.

6. Remove the tarts from the oven, place them on a serving platter and garnish them appropriately with olives, jalapenos, fresh herbs, micro-greens etc and serve.

Recipe- 5] TIC TAC TOE SPROUT TARTS

Ingredients:

Short crust tarts/ canape cups/ filo tart shells- 12- 16 no

For the filling:

Oil- 1 tsp

Butter-1 tsp

Garlic- 1 tsp

Onion-2 tbsp. chopped

Green chilies- 1 tsp chopped

Boiled/blanched sprouts- 1 cup

Cucumber-1 small, peeled and chopped

Tomato -1 small, chopped

Mint leaves- 12-15 no

Salt and pepper to taste

Roasted crushed cumin- ½ tsp

Chaat masala-1/2 tsp 

Tamarind chutney- 2-3 tsp

Schezuan sauce-1-2 tsp

Tomato sauce- 1-2 tsp

Chopped coriander-2 tsp

Anardana-2-3 tbsp. fresh

Salt and pepper to taste

Mixed herbs-1/4 tsp

Chili flakes-1/2 tsp

Nylon sev/ bhujia sev- 2-3 tbsp. for garnish

Method:

1. Prepare all the ingredients as listed for the recipe for the tarts.

2. Keep the tart shells ready to use and then start the filling.

3. Heat oil and butter in a pan saute the garlic and onions for a few seconds, add in the blanched sprouts or raw as well can be added for a better crunch.

3. Add in the salt, pepper, herbs, chili flakes, tomatoes, and cook for 2-3 mins, add in green chilies and turn off the flame.

4. Now add in the sauces, chutney as per taste and choice, add coriander, cucumber and toss it all up.

5. This filling can be served cold as well in ready to eat tarts/cups. Assemble them on a serving platter, garnish with fresh anardana and garnish with mint leaves etc and also add a dash of chaat masala, sev, bhujiya, grated cheese if desired and enjoy it.

Recipe- 6] ALOO BHUJIYA TARTS

Ingredients:

Canape cups/ ready to use tart shells- 12- 16 no

For the stuffing:

Boiled potatoes- peeled and diced

Boiled sweet potato-1/2 cup cubed

Oil-2 tsp

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies -1 tsp chopped

Spring onion-2-3 tbsp. chopped

Salt and pepper to taste

Water-4-5 tbsp.

Soy sauce- 2 tsp

Red chili sauce-1 tsp

Green chili sauce- 2 tsp

Chaat masala-1/2 tsp

Tomato- 1 medium sized, chopped

Lime juice- 2 tsp

Aloo bhujia- ¼ cup for garnish

Mint and coriander leaves- 2 tbsp. chopped for garnish.

Method:

1. Prepare the tart shells/ canape cups in advance and keep them ready to use.

2. To start the recipe for the filling, heat oil in a pan add in the garlic, ginger, green chilies, onions and saute for 1 min.

3. Add in the potatoes, sauces, salt and pepper, herbs etc to taste and mix well. Add a little water if needed.

4. Cook the potato mixture for 2 mins, turn off the flame, add in the tomatoes, chaat masala, lime juice, mint and coriander and mix well.

5. Just before serving, place the aloo mixture into the canape cups and garnish with mint, coriander and aloo bhujiya and assemble on a serving plate, ready to go.

Ingredient Ideology | Festive Treats On A Platter By: Dr. Kaviraj Khialani- Celebrity Master Chef.

FESTIVE TREATS ON A PLATTER

With just around a fortnight into the new year 2022, carrying all rays of hope and positivity expecting the onset of the year bringing in all the best, best of health, work, and relationships for all of us. It also rings in one of the most auspicious festivals of Hindus which is Makar Sankranti.  The significance of Makar Sankranti is signified by the sun's entry into Capricorn. On this day, the sun turns Uttarayan and enters Capricorn. Hindus from different corners of the nation are observed bathing in holy rivers on Makar Sankranti. It is set by the solar cycle and corresponds to the exact time astronomical event of Sun Entering in Capricorn sign and is observed on a day that usually falls on 14 January of the Gregorian calendar, but on 15 January in Leap Years. 

Makar Sankranti follows Lohri by a day and is a popular festival in most parts of the country, but the festivity is at its prime, mainly in North India. The festival marks the advent of the harvest season and also signifies the end of Winter as the days start getting longer. Makar Sankranti marks the harvest season for Maharashtra, which is why it is celebrated throughout the state with great passion. A day before the festival begins, people clean their houses and make sure that everything is immaculate. 

Most also wear ethnic Maharashtrian clothing during the three days of the festival. According to the Hindu calendar, there are a total of twelve Sankranti in a year. Further is divided into four categories which are known as Ayaan, Vishuva, Vishnupadi, and Shadshitimukhi Sankranti. The tradition of kite flying is for a healthy exposure to the early morning sun. Every year, people celebrate Lohri and Makar Sankranti by making til (sesame seeds) laddoo. These laddoo are used in worship, and eating them also helps keep the body warm.

 The rays are very healthy and provide a rich source of Vitamin D. The sunlight also helps in getting rid of skin infections and diseases. The day of Makar Sankranti is considered very important for the people of this zodiac sign as the Sun moves to Capricorn on this day. They should donate Khichdi, blankets, clothes etc. On the day of Makar Sankranti, these people are advised to donate khichdi, oil and warm clothes. The scientific importance of these sweets is that sesame seeds help in keeping the body warm and provide good amount of oil that is essential to provide moisture during winter. Makar Sankranti is a festival famous for its sesame sweets and kite flying.

Some of the most popular foods prepared, served and eaten during makar Sankranti include Til ke Laddoo, Puran Poli, Khichdi, Payesh, Pinni, Gur ki Gajjak, Chikki and more. The combo of Til and Gur actually comes from Maharashtrian phrase “til gud ghya aani god god bola” This is a common expression used to greet family and guests in Marathi households during Sankranti celebrations. The expression literally means 'Eat til and Gur and speak sweet'.

While on the other hand, Lohri is the celebration of the arrival of longer days after the winter solstice. According to folklore, in ancient times Lohri was celebrated at the end of the traditional month when winter solstice occurs. It celebrates the days getting longer as the sun proceeds on its northward journey. It's a new year and now that January is almost half over, Lohri is close by. There is an excitement in the air as there has been little cause to celebrate in the past year due to the Coronavirus pandemic. But with a vaccines and boosters doing a great job, everyone is starting to feel hopeful and joyous again. This year Lohri is just around the corner people are preparing for the festivities earnestly. Lohri can be celebrated in a large way with the whole community or it can be done in a small scale, with one’s family or household. Considering the risk of spreading virus and its variants, it is best adviced to take celebrations keeping in mind all Covid appropriate behaviors as well.

Here are a few facts about Lohri – The Harvest Festival!

* From a less religious and more linguistic perspective, it has been said that since the consumption of til (sesame seeds) and (jaggery) is traditional at the festival, it could be that the words til and Gur merged to become tilorhi, which eventually got abbreviated to Lohri over the years. The word Lohri is also said to have its origins in the regional word ‘loh’ refers to the warmth and light of fire.

* The name of this festival has many variations and possible origins. It is said to be the name of the Goddess Lohri, the sister of Holika, who is celebrated on Holi. Meanwhile, in Punjab it is called Lohi. Lohi was the wife of Sant Kabir, an important figure in the Sikh religion.

* Lohri being a harvest festival, though those who live in rural areas of north India and those who work in agricultural fields would already know this, but those in Southern India and those who live in Urban areas might be unaware of the significance. The winter crop traditionally Rabi is harvested in the days up to Lohri and then on the festival day all those involved in the labour gather around big bonfires and socialise and celebrate the harvest.

* It is a Hindu religious festival, It’s hard to say if it started out as a religious festival or an agricultural one but in Hinduism, it is believed to celebrate the Goddess Lohri and the God Agni. But, Lohri is celebrated by farmers of other religions too.

* It is a Solstice festival Many religions worldwide have a winter solstice festival such as Christmas or Yuletide. Lohri is the Indian equivalent, though it takes place later due to seasonal differences in the place of origin. It marks the end of winter
Lohri is said to be on the last truly cold day of the season, after which every day will get longer and warmer easing into Spring. It is not to be confused with Holi, which marks the end of Spring and beginning of Summer or Basant Panchami which marks the beginning of Spring.

*It is the longest night of the year, Lohri has the shortest day and longest night, after which every day will get longer. It's no wonder then that all the festivities for Lohri take place after the Sun has set. It also marks a new financial year historically, the revenue for winter crops used to be collected on Lohri. This custom is still given importance in the Sikh community.

Besides, the family and friends coming together during this festive occasion, some of the most popular foods prepared, served and eaten on Lohri include Sarson ka Saag, Makkai di Roti, Pindi Chane, Gur ki Roti, Murmur Laddoo, Chironji aur Makhane ki kheer, til ki burfi, Dry Fruit wali Chikki, Gur ka Halwa, Gajjak, Golden Pinni, Coconut Chikki / Bars etc.

Extending festive greetings to one and all on the auspicious festivities, here are a few easy to make festive recipes on Makar Sankranti and Lohri for all our valued readers:

Recipe-1] TIL GUR LADOO

[ An all-time favourite sweet made during makar Sankranti in Maharashtra]

ingredients:

white sesame seeds-1 cup

ghee- 3-4 tsp

jaggery- 1 cup grated

roasted crushed peanuts-1/4 cup

green cardamom powder-1/4 tsp

Method:

1. Prepare all the ingredients to start with the recipe.

2. Using a dry pan, lightly roast the sesame seeds for 4-5 mins, remove and keep aside.

3. Now warm up ghee in a thick bottomed pan, add in the grated jaggery and mix, continue cooking on a low flame stirring it up in order to melt all the jaggery in the pan.

4. We can now add in the green cardamom powder, crushed peanuts and roasted cooled down sesame seeds to the mixture, turn off the flame.

5. Remove onto a greased thali and using a greased hand and finger tips divide the mixture while still warm into lemon sized balls and shape them up, allow to settle, cool and store in an air-tight jar and use as required.

Recipe-2] NOLEN GUR PAYESH

[A festive sweet made during Makar Sankranti in Bengal and parts of East India]

Ingredients:

Full fat milk- 750 ml

Jaggery/ palm jaggery- 1 cup grated

Green cardamom- ¼ tsp powder

Brown sugar/ sugar/ condensed milk to taste as needed

Aromatic rice/ basmati rice- ½ cup

Almonds- 2-3 tbsp. cut

Ghee- 2-3 tbsp.

Raisins- 2-3 tbsp. cut

Cashews- 2-3 tbsp. cut

Mava/ khoya- 2-3 tbsp. grated

Method:

1. In a pan add little ghee and roast the nuts for a few seconds, remove and keep aside.

2. In a thick bottomed pan, boil and simmer the milk for 15-20 mins, now add in the washed and soaked rice for 20 mins, cook the rice on a low flame, keep stirring, allow rice to cook.

3. Now add cardamom powder, mava/khoya, once rice gets mushy add jaggery, condensed milk or sugar as well and allow to thicken further to a nice creamy texture.

4. Finally add in the roasted nuts, mix well and serve the payesh warm or chilled.

Recipe-3] MAKKAR SANKRANTI FESTIVE KHICHDI

[A Classic recipe with the goodness of rice and lentils simmered to perfection, mildly spiced, a perfect must have on the auspicious occasion]

Ingredients:

Split black gram-1/2 cup

White rice-1 cup

Ghee-1/4 cup

Oil-2 tsp

Cloves- 4-5 no

Black peppercorns- 4-5 no

Cinnamon stick- 1 piece

Black cardamom- 2 pc

Dry red chilies- 2 no slit

Green chilies- 2 no slit

Hing-1/2 tsp

Jeera seeds- 1 tsp

Curry leaves- 10-12 no

Ginger- 1 tsp chopped

Onion-1 small chopped, optional

Turmeric powder-1/4 tsp

Red chili powder-1/4 tsp

Salt to taste

Garam masala powder-1/4 tsp

Water as needed

Assorted mixed veggies as desired can also be added.

Coriander leaves- 2 tbsp. chopped

Method:

1. Pick and clean, wash and soak the rice and the split lentil separately for around 20 mins.

2. Heat oil and ghee in a pan, add in the whole spices and flavor the pan with them for a few seconds, add in the hing, cumin seeds, onions, ginger, chilies, curry leaves and the aromatic ingredients to add value to the recipe.

3. Now add in the rice, lentils all drained well, also add salt and all powdered spices, give them all a nice stir, add double quantity of warm water and mix, add coriander leaves, any choice of veggies if desired.

4. Once the khichdi comes to a boil, simmer cover and cook on a low flame until the rice and lentils are well cooked, add assorted nuts for garnish and serve the khichdi with bowl of curd/ salad/ raita/ papad.

Recipe-4] KHOYA AUR MAKHANE KI KHEER

[ A delicately flavoured sweet made using lotus seeds, nuts, adequately sweetened and enriched just right for the season]

Ingredients:

Milk- 1 liter

Sugar- 1 cup

Ghee- 2-3 tsp

Lotus seeds/ makhana- 1 and ¼ cup

Green cardamom powder-1/4 tsp

Raisins- 2-3 tsp

Walnuts- 2-3 tsp sliced

Almonds- 2-3 tsp sliced

Cashews- 2-3 tsp sliced

Khoya/ mava-1/4 cup

Condensed milk- ¼ cup

Rose petals- ¼ cup

Saffron-1/2 gm- optional.

Method:

1. Prepare all the ingredients for the makhane wali kheer and keep ready.

2. Simmer and reduce the milk for 30 mins. now add in the sugar, green cardamom powder and mix well.

3. Add in the khoya and mix, cook for 4-5 mins. add in half the nuts and simmer for 4-5 mins.

4. As an option I prefer to saute the makhanas in a little ghee with green cardamom powder for a few mins and then add them into the simmering milk, cook them for 8-10 mins and turn off the flame.

5. Garnish the kheer with rest of the nuts, saffron if desired and serve it in dessert or sweet serving cups and offer it warm or chilled as preferred, decorate with rose petals.

Recipe- 5] ATTE KI PINNI

[ A famous home style sweet made with whole wheat flour blended with assorted nuts and delicately hand shaped with all the love for the festivity]

Ingredients:

Whole wheat flour- 4 cups

Ghee- 300 ml

Sugar- 400 gms

Green elaichi powder- ¼ tsp

Melon seeds-2-3 tsp

Gaund- 1 cup/ 100 gms

Almonds- 2 tbsp. chopped

Cashews-2 tbsp. chopped

Raisins-2 tbsp. chopped

Walnuts-2 tbsp. chopped

Black cardamom powder-1/4 tsp

Method:

1. Prepare all the ingredients and keep aside.

2. Heat a little ghee and saute the gaund for a few seconds and remove, keep aside, cool crush and keep it on the side for later use.

3. In the same pan with a little ghee fry the nuts and melon seeds, remove and keep aside.

4. Heat the final lot of ghee and now start bhunaoing the atta on a low flame until it gets a nice nutty brown color.

5. Remove from the flame, allow to cool down, now add in the cardamom powders and powdered sugar into the atta and mix well.

6. Add in the nuts and crushed gaund and shape equal portions of the mixture into pinnis getting the typical finger marks on it. Store in air-tight jars and use as required.

RECIPE- 6] GUR WALE CHAWAL

[ Meethe Chawal as we also address this as, one of the most awaited moment to enjoy the festivity with a hot portion of this mildly spiced, generously sweetened rice delicacy]

Ingredients:

Rice- 1 and a half cup

Ghee- 3-4 tbsp.

Cinnamon stick- 1-inch piece

Green cardamom- 3-4 no

Black cardamom- 1-2 no

Cloves -3 4 no

Jaggery- 1 and a half cup

Water-around 2-3 cups

Almonds- 2 tsp chopped

Pista- 2 tsp chopped 

Raisins- 2-3 tbsp.

Walnuts- 2-3 tsp chopped

Cashews- 2-3 tsp chopped

Saffron- ½ gm

Silver varq- ½ leaf

Dates- 2-3 tbsp. chopped

Method:

1. Prepare all the ingredients for the sweet rice delicacy.

2. Clean, wash and soak the rice for 20 mins.

3. Heat up ghee in a pan and saute the spices, add in the drained rice and saute for 1 min.

4. Add in the hot/ warm water and allow the rice to come to a boil, simmer until ¾ done and cooked.

5. Now add in the grated jaggery and half the amount of nuts, mix and cover the container, simmer for 12-15 mins until rice is nice and well done, using a fork lightly open up the rice, check for sweetness and add in some chopped dates, saffron soaked in a little warm milk towards the end.

6. Dish out the sweet rice into a serving bowl, dessert cups, garnish with rest of the nuts, some silver varq if desired and enjoy the festive sweet with family and friends.

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Ingredient Ideology | Brown Bread To Good Health By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Brown bread is bread made with significant amounts of whole grain flour, usually wheat, and sometimes dark-coloured ingredients such as molasses or coffee. In Canada, Ireland and South Africa, it is whole wheat bread, in the Maritimes and New England, it is bread made with molasses. Brown bread is made up of wheat flour at atta which makes it free of extra carbs and calories. This makes brown bread fit for the Keto diet as well. Also, it is rich in fiber and other nutrients. Brown bread has fibre, vitamins and minerals, making it a healthy choice. It helps keep blood sugar level in check, regulates bowel movements and helps in reducing cholesterol. It also reduces hypertension, risk of stroke, gastrointestinal disorder and obesity. Moreover, it's also low in calories.

Consuming wholemeal bread in moderation should not cause weight gain, but it will provide the necessary energy for the body. However, a person who wishes to manage their weight or lose weight should consider the following points: Taking in more calories than the body needs for energy will lead to weight gain. Brown bread is made up of the entire wheat grain which is high in vitamins, minerals and proteins whereas white bread is made up of only the endosperm which is rich in proteins and carbohydrates. Hence, brown bread is considered healthier than white bread.

In one study, people on a lower-calorie diet that included whole grains, such as whole wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice. Whole grains provide more vitamins, minerals, and fiber than refined. But overdoing whole wheat bread can add pounds, too. A fibre-rich diet helps to maintain bowel integrity and can also aid in reducing bad cholesterol. However, when choosing brown bread, make sure you read the label because contrary to belief, brown bread doesn't automatically mean it's 100 per cent whole wheat bread. A little awareness and eye for detail can help us go a long way when it comes to eating wise and choosing genuine stuff. Do check out a few of my interesting ideas using brown bread in sandwiches/ filling bites/ mini meal options.

Here are a few uses of Brown Bread which can be useful in our Kitchens:

• Brown bread for breakfast: there are a number of ways in which brown bread can come handy for morning breakfasts from a brown bread toast, to toasted brown bread slices loaded with avocado, eggs and more. Brown bread upma with a touch of spice and nuts, seeds etc are a good way to start the day.

• Brown bread for lunches and dinners: planning a light meal, a quick bite concept, sizzle it up with brown bread as a component which can add a varied touch and feel to the menu plan. From canapes to open sandwiches and lunchbox concepts, brown bread can be very useful when it comes to consuming wise meals.

• Brown bread for snacky meals: an assortment of high tea, evening snack bites, toasts and treats are a good choice to dress up using brown bread. It is not only filling, nutritionally balanced but also adds a great satiety value when it comes to light bites.

• Brown bread for sweet dishes/ desserts: a popular bread pudding, shahi tukda, double ka meetha and more can be easily dished out using brown bread in place of the regular white bread and making a few changes in the recipes with a healthy touch to it can create wonderful sweet delicacies to savour as well.

Here are a few of my all-time favorite recipes using Brown Bread.

Recipe-1] HEALTHY MASALA TOASTS

Ingredients:

Brown bread slices- 10-12 no

For the topping:

Oil- 2 tsp

Butter-1-2 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Tomato- 1 small chopped

Green capsicum- ½ chopped

Boiled sweet corn- ½ cup

Celery-2 stalks, chopped

Salt to taste

Black pepper powder to taste

Mixed herbs- ¼ tsp

Chili flakes- ¼ tsp

Chaat masala-1/4 tsp

Tomato ketchup-2-3 tbsp.

Tabasco/Capsico sauce- ½ tsp

Peanut butter-2-3 tsp

Cheese-2-3 tbsp. grated

Method:

1. Prepare all the ingredients for the masala toasts as listed above.

2. Trim the sides/crusts of the bread a little and cut them into fancy shapes as desired. At times I do it in one piece and then after being toasted cut them into sharp triangles/squares or so and serve them.

3. While some prefer to toast the slices a little before placing the topping for final plating, we also at times do it without prior toasting as well.

4. Apply a little butter and peanut butter/ tomato ketchup in combination with a little chili sauce on the bread slices and keep aside.

5. In a pan saute the garlic, onion, capsicum, corn, tomatoes for a few mins, add in chopped green chilies if desired as well along with the seasonings, herbs, chili flakes and cook for 2 mins. remove and keep aside.

6. Spoon over the prepared topping on the bread pieces and sprinkle a little cheese over and place them on a baking tray in a pre-heated oven at 180 deg celsius for 3-4 mins or until nicely toasted and cheese melts on the top. Remove and serve hot with dips/sauces of your choice. Add non-veg toppings like boiled chopped chicken/ boiled eggs, sausages etc as well.

Recipe-2] COLD CUTS & VEGGIE SHEETS

Ingredients:

Brown bread – 10-12 slices

For the spread: any one or a combination.

Butter- 2-3 tbsp.

Cream cheese- 2-3 tbsp.

Mayonnaise sauce- 2-3 tbsp.

Pesto sauce- 2-3 tsp

Chili garlic mayonnaise-2-3 tsp

For the fillings: any 1 or more choices.

Cheese slices- 4-5 no

Sliced ham/ chicken ham- 2-3 slices

Sliced salami/ chicken salami-4-5 slices

Boiled chicken breasts- 3-4 slices

Double fried eggs – 2-3 no cooked

Boiled eggs- 2-3 no, sliced

Tomato slices- 4-6 no

Cucumber slices- 4-6 no

Onion slices- 4-6 no

Assorted lettuce leaves- 1 cup

Choose between iceberg lettuce, Lollorosso lettuce etc

Salt and pepper to taste

Sliced black olives/ green olives

Sliced jalapeno peppers

Fresh basil herb/ parsley etc.

Method:

1. Pre-prep all the ingredients for the loads between the sheets.

2. Pre-cook and prepare all the ingredients for the sandwich filling [ roasting/ boiling/ steaming/ panfrying etc can be done]

3. Slightly toast the brown bread slices and apply a choice of your spread individually or in a combination of spreads.

4. Place the lettuce leaves on the bread pieces, now arrange the cold cuts/ ham, salami slices and add ons like chicken and veggies.

5. Sprinkle light seasonings on the veggies, cheese slices etc and add the olives/ jalapenos etc as well in between the layers to add some tartness in the sandwich.

6. Close the sandwich and either cut and serve as it is or lightly toast/grill it and then serve with french fries, coleslaw etc.

Recipe-3] CORONATION SANDWICH TRIANGLES

Ingredients:

Brown bread- 10-12 slices

For the choice of spread:

Butter- 2-3 tsp

Cream cheese- 2-3 tsp

Mayonnaise-2-3 tsp

Pesto sauce- 2-3 tsp

Mustard mayonnaise- 2-3 tsp

Hung curd and mint spread-2-3 tsp

For the filling:

Veg options:

Lettuce leaves- 1 cup, assorted

Carrots- ½ cup small cubes, boiled

French beans-3-4 no, cut and boiled

Green peas-1/4 cup, boiled

Boiled potatoes-1/2 cup, cut into small cubes

Pineapple-1-2 slices, cut into small cubes

Cream cheese-1-2 tsp

Salt and pepper to taste

Veg mayonnaise- ½ cup or hung curd with pesto.

Sliced tomatoes- 3-4 no

Sliced cucumber-3-4 no

For the filling:

Non-veg options:

Assorted lettuce leaves- 1 cup, assorted

Boiled eggs-2-3 no, cut into small cubes

Boiled chicken- 1 cup, cut into small cubes

Sliced/chopped chicken sausages-1/4 cup

Salt and pepper to taste

Egg mayonnaise-1/2 cup

Pineapple -1-2 slices, cut into small pieces

Cream cheese-1-2 tsp

Sliced tomatoes- 3-4 no

Sliced cucumber-2-3 no

Method:

1. Prepare all the components of the brown bread loaded sandwich.

2. Assemble and pre-cook all the ingredients as listed for the various parts of the sandwich.

3. Veggies/non-veg options can go a long way when it comes to making a choice for example- soya keema tikkis, paneer Hariyali kabab slices etc can also be placed in between the bread slices. Similarly, for non-veg we can use tuna fish as well, sliced chicken tikka in a little schezuan mayonnaise also goes well.

4. Assemble all the parts of the sandwich starting from slightly toasting the bread slices, applying the spread and then layering.

5. Grill/toast before serving as well and offer it with tomato ketchup/ dips/ sauces and chips.

Recipe- 4] PEA & TOSSED SALAD SANDWICH

Ingredients:

Brown bread slices- 10-12 no

For the choice of spreads:

Almond butter- 2-3 tsp

Peanut butter- 2-3 tsp

Mustard butter- 2-3 tsp

Olive and parsley mayonnaise-2-3 tsp

Chili garlic mayonnaise-2-3 tsp

For the filling:

Assorted lettuce leaves- 1 cup, iceberg lettuce/ Lollorosso lettuce/ fresh salad leaves as per choice.

Chickpeas- ½ cup boiled

Black eye peas- ¼ cup boiled

Salt and pepper to taste

Shallots/onions- 2 tbsp. chopped

Green chilies- 1 tsp chopped

Boiled cubed potatoes-1/4 cup

Tomatoes-2-3 tbsp. chopped

Mint leaves- 10-12 no 

Parsley-1-2 tsp chopped

Lime juice-2 tsp

Hung curd- ½ cup

Mustard paste-1/4 tsp

Capsico/tabasco-1/2 tsp

Method:

1. Prepare all the ingredients for the sandwich recipe as listed.

2. Complete all tasks related to pre-cooking of the ingredients for the recipe before proceeding.

3. Slightly toast the bread slices a little and apply a choice of spread on the bread pieces.

4. In a mixing bowl, combine together the peas and all other ingredients for the tossed veggie option.

5. Add seasonings to taste, hung curd etc and bind it all up well into a sandwich filling.

6. Portion out the filling in between the bread slices and sandwich them cut them into smaller pieces and serve it immediately. For non-veg options, we can choose between reshmi malai chicken kababs, sliced tandoori fish, chinese style garlic pepper prawns and more.

Recipe-5] TUNA SALAD SANDWICH

Ingredients:

Brown bread slices- 6- 8 no

For the choice of spread:

Peanut butter- 2-3 tsp

Mustard butter- 2-3 tsp

Olive and parsley mayonnaise-2-3 tsp

Butter-2-3 tsp

Walnut – chili butter-2-3 tsp

For the filling of the sandwich:

Tuna fish- 1 cup, tinned/canned- drained

Onions/ shallots- 2-3 tsp chopped

Green chili-1 tsp chopped

Green capsicum-2-3 tsp chopped

Gherkins- 1-2 tsp chopped

Parsley/ coriander/ mint- 2-3 tsp chopped

Lime juice-1-2 tsp

Mayonnaise-1/2 cup

Grated cheese-2-3 tsp

Olives- 2-3 tsp sliced

Mustard paste-1/2 tsp

Sliced tomatoes- 3-4 no

Sliced cucumber-3-4 no

Add ons/ variations:

Boiled diced potatoes/ grilled paneer/ tofu for veg/ roasted sliced sweet potato slices/ assorted mixed veggies.

Method:

1. Prepare all the ingredients for the tuna salad sandwich recipe as listed above in order to assemble all in one.

2. Tuna fish is available in tinned/canned options preserved in brine solution/ oil preserve as well, ensure to remove all the liquid content from the fish before being mixed into the sandwich filling.

3. Slightly toast the bread slices and apply a little butter or spread of your choice on the pieces. Now in a mixing bowl, combine together the tuna fish with all other ingredients and give it a nice mix.

4. Place a few lettuce leaves on the brown bread slices and then spoon over the creamy tuna mixture and place a few sliced veggies as desired for color/ crunch and taste.

5.Close the sandwich and secure the filling well, cut into pieces as desired/ serve immediately with finger chips/ ketchup etc.

Recipe- 6] PEPPERED CORN CAPSICUM SANDWICH

Ingredients:

Brown bread slices- 10-12 no

For the choice of spread:

Butter-2-3 tsp

Cream cheese- 2-3 tsp

Minted mayonnaise- 2-3 tsp

Chutney mayonnaise- 2-4 tsp

Schezuan mayonnaise- 2-4 tsp

Hung curd with pepper- 2-3 tsp

For the filling/stuffing:

Oil-1 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Sweet corn-1/2 cup boiled

Green capsicum-1/2 no chopped

Salt and pepper to taste

Mixed herbs-1/4 tsp

Chili flakes- ½ tsp

Cheese- 2-3 tbsp. grated

White sauce-1/4 cup

Parsley- 2-3 tsp, chopped

Other add on options:

Sliced cheese-2-3 no

Sliced roast chicken slices- 2-3 no

Sliced jalapenos/ olives- 2-4 no

Tofu/ paneer slices, grilled- 2-3 no

Aloo tikkis/ Hariyali chicken tikka- 4-5 pieces

Method:

1. Prepare all the ingredients for the yummy fix up brown bread sandwich.

2. Slightly toast the brown bread sandwiches and apply a little spread of your choice as per the list.

3. Heat oil and butter in a pan and saute the garlic, onion for a few seconds, add in the capsicum, corn and saute for 1-2 mins.

4. Add in the seasonings, herbs, chili flakes, and mix, add a little cream cheese/ white sauce if desired as well to make it a little binding up by itself.

5. Turn off the flame, remove the filling into a plate, slightly cool it down a little, add little cheese mix and place it in between the bread slices and cover them.

6. Place the sandwiches in between a hot grill/ toaster and cook it until lightly browned, apply a little butter if needed and cut into triangles/ squares and serve hot with chips/ potato wedges/ tossed salad/ coleslaw.

Ingredient Ideology | Being Proactive with Purple Cabbage By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Being Proactive with Purple Cabbage

Purple cabbage is a great source of antioxidants and other beneficial plant compounds that help protect against cellular damage. Its antioxidants include vitamin C, carotenoids, and flavonoid antioxidants, such as anthocyanin’s and kaempferol. In fact, it often contains higher amounts of these than green cabbage. While it is also addressed as red cabbage, Red cabbage is a nutrient-rich, cruciferous, or Brassica vegetable that's related to cauliflower and kale. It's sometimes called purple cabbage since its leaves are a dark purple-reddish color. Red cabbage typically is a little smaller and denser than green cabbage, and has a more peppery taste.

Some people wonder what is so special about this cabbage? And the very prompt reply to that implies that It has an outstanding nutrient profile and is especially high in vitamins C and K. In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion and combat inflammation. Plus, cabbage makes a tasty and inexpensive addition to a number of recipes, while The purple color in red cabbage comes from a class of pigment molecules called anthocyanin’s. It turns out that anthocyanin’s are found in flower petals, leaves (it makes them turn red in the fall!) and some fruits such as blueberries.

Purple cabbage can also be roasted or sautéed with meats or beans, or it can be shredded and used as a nutrient-rich garnish for soups, salads, and warm dishes. It also offers an antioxidant-rich and visually appealing alternative to green cabbage in coleslaw or sauerkraut, or it can be fermented to make kimchi. While it remains easy to adapt into our diets and cooking in a number of ways Red cabbage is easy to incorporate into your diet. This versatile vegetable can be added to soups, stews, salads, and coleslaw. It's delicious raw, steamed, sautéed, and fermented. It retains the most nutrients when it's eaten raw, but is still highly nutritious when cooked.

Here are a few health benefits of Purple Cabbage:

1. Purple cabbage is regarded as good for our skin and it also protects us against radiation.

2. Purple cabbage is also good for the brain health and also takes good care of our bone health and wellness, hence it should be consumed.

3.Purple cabbage is helps in weight loss, in digestion as well. It is also considered beneficial since it regulates our blood pressure.

4.Purple cabbage is also good for us since it has a good quantity of water present in it, besides it also prevents constipation and also prevents acne.

5.Purple cabbage is also a good detoxifying ingredient in addition to that it is also good for eye health and vision.

Here are a few of my favorite ways with Purple Cabbage:

Recipe-1] VEGGIE SPROUT CABBAGE ROLLS

Ingredients:

Purple / red cabbage leaves- 150- 200 gms, cleaned.

For the stuffing:

Oil-2 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Beansprouts-1 cup, steamed

Mushrooms- 1 cup, sliced

Boiled and crushed sweet corn-1/4 cup

Salt and pepper to taste

Mixed herbs-1/4 tsp

Chili flakes-1/4 tsp

Tomato sauce- 2-3 tsp

Grated cheese- 2-3 tbsp.

Chopped parsley-2-3 tsp

Schezuan sauce- 2-3 tsp

Method:

1. Prepare all the ingredients for the cabbage rolls.

2. Clean up the leaves, sort them out and wash them well, place them in a hot water steamer for 2-3 mins and remove, place them in chilled water, since we may need to trim the leaves a little before rolling.

3. Once the ingredients for the stuffing are ready, heat oil and butter in a pan saute the garlic, onions for a few seconds, add in the mushrooms, corn, beansprouts, saute them add in salt, pepper, herbs, chili flakes, cook for 2 mins.

4. Add in the tomato sauce, schezuan sauce, and cook the mixture for 2-3 mins, turn off add in the parsley, cheese and mix lightly. Place the stuffing in between the steamed cabbage rolls, secure them well and roll up, place them back into the steamer and steam them for 2-3 mins more.

5. Serve the stuffed purple cabbage leaves with an assortment of dips, sauces, chutneys, spreads etc and enjoy it like a starter/ snack.

Recipe-2] VITAMIN ENRICHED CABBAGE TOSSED SALAD

Ingredients:

For the base of the salad:

Iceberg lettuce/ Lollorosso lettuce/ cos lettuce- 2 cups

For the body of the dressing:

Purple cabbage-1 cup shredded

Orange segments- ½ cup cleaned

Apple/ pears- ½ cup cubed

California grapes- ½ cup

Shallots- 4-5 no, sliced

Boiled sweet potato cubes- ½ cup

For the dressing of the salad:

Olive oil- 2-3 tbsp.

Mustard paste-1 tsp

Honey-1 tsp

Chaat masala- ¼ tsp

Lime juice- 2 tbsp.

Fresh squeeze of orange-1/4 cup

Fresh parsley- 2 tsp chopped

Crushed black pepper-1/2 tsp

Flax seeds/ pumpkin seeds – 1 tsp

For the garnish of the salad:

Almond flakes- 2-3 tsp

Cashews- 2-3 tsp 

Fresh basil leaves- -5-6 no

Microgreens- ¼ cup

Cherry tomatoes-3-4 no cut 1 x 2

Pineapple cubes- ½ cup

Method:

1. Prepare all the four parts of the salad and keep them chilled.

2. Arrange the bed of lettuce leaves of your choice on a serving plate/ platter and proceed with the next step.

3. In a mixing jar combine together the ingredients for the dressing as listed and give it a nice shake and stir well.

4. Just before serving toss the salad and dressing together and place it on the base of the lettuce leaves, decide the garnish and do so appropriately, at times we also use chopped dates, walnuts, pine nuts etc as well to garnish the salad, for non-veg we can also add shredded boiled chicken or chicken sausages etc.

Recipe-3] BEAN AND CABBAGE TACO SHELLS

Ingredients

For the taco filling:

Purple cabbage-150 gms, shredded

Bean sprouts-1/4 cup

Baked beans/ chickpeas/ black eyed beans/peas- 1 cup cooked

Salt and pepper to taste

For non-veg filling:

Boiled shredded chicken/ roast chicken with makhani salsa etc

For veg filling options:

Capsicum/ paneer tikka/ paneer bhurji/ mix veggies tossed in cheesy white sauce etc

For the sauces to go along in the tacos:

Mexican peri chili salsa sauce/ pesto peri spice spread/ hung curd and re-fried bean hummus in the form of a spread.

For the toppings and garnishes:

Grated cheese/ fresh herbs like parsley/thyme/ coriander etc

Jalapeno peppers/ olives – black /green etc can be added.

Method:

1. Prepare and assemble all the ingredients for the taco shells.

2. This recipe works well If we do like a live counter or a live taco counter where the guests can choose between the assortment of fillings, spreads, sauce etc.

3. Add in the purple cabbage shreds towards the end and place an assortment of garnishes of your own choice and color.

Recipe-4] QUINOA CABBAGE BOWL

Ingredients:

Purple cabbage-150gms, cut into small dices / cubes 

For cooking the cabbage bowl:

Oil-2 tsp 

Butter-2 tsp

Garlic- 1 tsp chopped

Ginger – 1 tsp chopped

Chilies- 2-3 tsp

Onion-1 small chopped

Quinoa- 1 cup cooked

Green peas-1/4 cup cooked

Cauliflower- 500 gms, cleaned, blanched

Purple cabbage-1 cup 

Sweet corn-1/2 cup boiled

Salt and pepper to taste

Mixed herbs-1/4 tsp

Chili flakes-1 tsp chopped

Peanut butter-2 tsp

Soy sauce-2 tsp

Spring onion greens- 2-3 tbsp.

For the dressing:

Olive oil-2 to tsp

White vinegar-2 tsp

Lime juice-2 tsp

Roasted crushed cumin seeds-1/2 tsp

Mint leaves- 10-12 no

Cheese- 2-3 tsp grated or use cream cheese

For non-veg: add chopped salami, bacon, chicken/ roast chicken pieces, chicken tikka etc.

For the garnishing:

Assorted nuts/ assorted seeds/ micro- greens/ jalapeno/ olives use.

Method:

1. Prepare all the ingredients for the one-meal dish.

2. To cook up the cabbage bowl, heat oil and butter in a pan, lightly saute the ingredients one by one, can add in the green peas and cauliflower, followed by any other choice of ingredients as included in the recipe.

3. Give it all a nice mix, add in the seasonings, herbs, chili as per taste, and cook for 8-10 mins on a low flame, add a little stock or water and cook it all up well. 

4. Add in the cooked quinoa and cabbage pieces, peanut butter and soya sauce, chili sauce if desired and toss it all up well. Add in parsley/coriander leaves/mint leaves etc and add nuts/ seeds for garnish and serve warm, add a squeeze of fresh lime juice, add cherry tomatoes and relish this healthy bowl.

Recipe-5] QUICK TOSSED CABBAGE AND APPLE

Ingredients:

Purple cabbage-150 gms, shredded

Green apple/red apple- 1 -2 med sized, small dices

Salt and pepper to taste

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Celery- 2-3 tbsp. chopped

Onion-1 small chopped

Parsley-2 tsp chopped

Sugar- 1 tsp

White wine-2 tsp

White vinegar-1 tsp

Raisins-2-3 tsp

Walnuts-2-3 tbsp. sliced

Additional ingredients for non-veg:  use bacon, sausages, salami cubes etc in the same recipe as well for a varied flavor.

Method:

1. Assemble and prepare all the ingredients for the recipe.

2. Heat oil and butter in a pan, quickly add in the garlic, onions, celery and cook for 1 min.

3. Add in the apples and cabbage and cook in the mixture for 2-3 mins, add in the sugar, salt, pepper, white wine/ vinegar/

4. Give it all a nice toss and check for a balanced taste and flavor in the brand.

5. This tossed cabbage and apple recipe can be enjoyed as a relish/pickle format as well and can be enjoyed in a number of ways.

Recipe-6] RIZO CHICKEN CABBAGE CUPS

Ingredients:

Purple cabbage cups- 150-200 gms

For the stuffing:

Oil- 2 tsp 

Butter-1 tsp

Garlic- 1 tsp chopped

Onion-1 small chopped

Boiled cooked white/brown rice-1 cup

Cooked/boiled chicken-1/2 cup diced

Mushrooms-1/2 cup sliced

Green peas-1/4 cup

Salt and pepper to taste

Mixed herbs-1/4 tsp

Chili flakes-1/4 tsp

Cheese-2-3 tbsp. grated

Mayonnaise sauce-1/2 cup

Tomato sauce-1/4 cup

Tabasco/ Capsico- 1 -2 tsp

Soya keema/ soya chunks- ½ cup 

Paneer /tofu- ½ cup

Parsley/coriander/mint- ¼ cup

Lime juice—2-3 tbsp.

Assorted nuts- 2-3 tsp

Assorted seeds- 2-3 tsp

Method:

1. Assemble all the ingredients for the recipe as listed above.

2. Prepare the cabbage leaves, place them in ice cold water to maintain their texture.

3. To prepare the filling, heat oil and butter in a pan, saute the garlic, onions, add in the mushrooms, peas, chicken and rice and any other choice of ingredients as you feel like.

4. Add in the seasonings, herbs, chili flakes, sauces to taste and give it a nice mix.

5. Cook the mixture on a medium to low flame for 3-4 mins, turn off the flame and add in the grated cheese and mix.

6. Just before serving, remove the cabbage leaves from the water, pat dry them one by one and spoon in the filling into the cups while still warm.

7. Garnish the cabbage cups with assorted nuts/seeds/ greens and arrange them on a serving platter/plates.

Serve warm/chilled.

Ingredient Ideology | RUSSIAN FARE TO SHARE By: Dr. Kaviraj Khialani- Celebrity Master Chef.

RUSSIAN FARE TO SHARE

It has been observed that not many people think of Russian food as being internationally renowned when compared to some more widespread cuisines, but there are more and more people around the world who are discovering it and learning to appreciate its qualities. Russian food derives from the great geographical expanse of this country and its multicultural character, which has resulted in a great variety of dishes.

Given the characteristic cold climate of this region of the world, the country has a lot of delicious traditional dishes to help people keep warm. People that discover Russian food for the first time, are often surprised by the variety of ingredients and flavors, which is influenced by its connection to Europe, Asia and the Middle East.

It is also said that Russian food derives from an innumerable wealth of dishes, due firstly to the multicultural character of the country and secondly to its vast geographical size. Many dishes we consider today as typically Russian, are in reality of Polish, French or Italian origin. They arrived at the court of Catherine II through the Empress’s contacts with Western Europe.

Russia’s gastronomic foundations are based on the peasant food of rural populations located in places with an extremely cold climate. Many of the different dishes of soups and stews with meat and fish, are prepared by adding spices to native dishes using some techniques from the Mongols and Tatars in the 13th century.

Many of the Russian dishes are influenced by the ancient silk road as well as the proximity to the Caucasus, as well as the proximity it had with the Ottoman Empire. Russian food is very rich in variety, but also hyper caloric because more energy is needed to withstand the low temperatures they suffer in winter.

As the climate in Russia is almost always cold, most dishes are eaten hot. Soup is one of the main dishes and there are of many different types, they also accompany most of the dishes with rye bread, which is even cheaper than wheat white bread.

Caviar is one of a specialty in Russia. There are two types: the red salmon caviar that we can order in any restaurant or food house, and black caviar, which you’ll only find in expensive restaurants. In fact, for Russians at home, the most normal thing is to eat red caviar on a slice of white bread without toasting with butter. The black is reserved for special occasions, such as Christmas. Did you know the word “caviar” comes from the Persian word “khavah” which means “egg”?

Russians don’t conceive a lunch without soup as a first course, and for dessert they usually have a sweet accompanied by black tea with lemon, which they drink every hour of the day. And yes, the drink that most people drink in Russia is not always vodka, it is tea too! And what about vodka? To take it, Russians have their own protocol first of all, you must exhale through your mouth, then drink it in one gulp and then take a breath.

 One of the most popular dishes in the country is the Russian salad, only that in Russia it’s not called that: it’s known as Olivier salad and takes the name of the Belgian chef who invented it while working in Saint Petersburg. As bread is so important in Russian food, there is the tradition to welcome important guests with a dish of “bread and salt”. Although potatoes are a common ingredient of Russian food, for a long time Russian people only ate turnips, they didn’t know potatoes. King Peter brought the first potatoes from his foreign voyages, but Russians didn’t know how to eat it for some years.

Surprisingly, breakfast in Russian food usually consists of a cup of tea or coffee and a sandwich with some butter, cheese or ham, or some bakery, just for simplicity going along with choice of breads. The most traditional non-alcoholic drink is Kvass (after Coca-Cola). By the way, due to the climate, soft drinks are usually served without ice, if you want it, order it separately.

Some Popular Russian Delicacies:

1. Olivier salad: t’s known as Russian salad around the world. Olivier is a variant of potato salad invented in the 1860s by the Chef Lucien Olivier. The original was made with caviar, grouse, smoked duck, beef tongue and it had its own secret sauce, but today it is prepared with much simpler ingredients: boiled potatoes, carrots, eggs, peas, pickles, and chicken or meat.

2. Shades of Caviar: Quality caviar may be the most expensive food in the world, with most exclusive one’s costing thousands of dollars. The best caviar is that of sturgeon caught in the Caspian Sea in Azerbaijan, Iran and Russia. It consists of gelatinous pearls that explode in the mouth, and it has an intense taste of brine and fish. Red and black coloured caviar are most popular.

3. Chebureki: The word Chebureki was adopted from the Crimean Tatar language and means literally ‘raw cake’. This dish is very popular in Tatar and Russian cuisine, but also in Asian and Caucasian menus. It’s a kind of fried patty with a filling of minced meat and onion. It’s made with a single piece of dough that folds over the filling in a crescent shape.

4. Borscht: Borscht is a beet soup native to Ukraine that was quickly adopted as a Russian specialty. Beet is its main ingredient and the one that gives it its intense and characteristic color. It is prepared with sautéed meat and vegetables, among which we can find cabbage, carrots, onions and potatoes and it can be served hot or cold.

5. Okroshca: This concept relates from Russia which is a cold soup, perfect for hot summer days. Traditionally, it’s cooked with Kvass, and it usually includes meat or mortadella, radish, cucumbers, chives, cooked potatoes and eggs.

6.Uja: this is also a very traditional Russian soup that is prepared with sliced fish fillets. They mainly use Salmon or Cod Fish. To this Russian spoon dish are also added some vegetables cut into pieces such as, for example, potato, carrot or onion.

7. Black Russian Cake- This is an extremely moist and delicious cake. The coffee liqueur gives it an exceptionally rich and unique flavor. It is wonderfully complemented when served with coffee drinks as an after-dinner treat. What made the dessert “Russian”? Quite likely the name transferred from “Russian tea,” which in the late 1800s meant any drink containing rum (not vodka, surprisingly). Red wine and sherry are found in some of the tea and Russian cake recipes. Russian Royal Cake is made with walnut, poppy seed, cherry and chocolate cake layers frosted with Dulce De Leche Buttercream then drizzled with Chocolate.

8. Cabbage Piroshky - Piroshky are the ultimate Eastern European and Russian street food! These are little hand-pies made with fluffy easy dough and filled with either sweet or Savory fillings. Some of the fillings include braised cabbage piroshky is one of the favorites of many foodies. These vegetable piroshkies are filled with cabbage, carrots, mushrooms, onion and bell pepper. You can even add diced kielbasa sausages as well for more flavor.

Popular Ingredients in Russian Food

Russian cuisine and gastronomy includes a great variety of ingredients, but the following are the most used.

Meats and Fish.

They are used in all types of dry dishes and soups. These ingredients include lamb, pork or beef meats. In the case of fish, they are mainly freshwater fish such as carp and sudak, but also fish found in northern areas of the country like sturgeon, salmon, pike and trout.

Assorted Vegetables

The most popular are cabbage, potatoes and cold tolerant greens. Pickling cabbage, cucumbers and tomatoes are used in brine to preserve other vegetables for winter use.

Variety Fruits- In Russia there is a great tradition of preserving the fruits, vegetables and mushrooms grown during the summer. The compotes and jams are made of fruits and berries like strawberry, raspberry, blueberry and others.

Choice of Breads- There are several types, the most typical is black bread, made from rye flour; there are many types of this bread and it’s very healthy. There is also normal bread called white bread made from wheat flour.

Milk & Dairy Products- In Russia there is a great variety and tradition of eating dairy products, many of which aren’t known in other countries. In stores you can buy many kinds of cottage cheese “tvorog”, “kefir” – a drink similar to yogurt.

 Herbs and Spices used commonly in Russian Cooking:

• Parsley: Mainly used in salads and also to decorate dishes.

• Pepper: Russians use mainly black pepper.

• Allspice: It’s often used in unground form in marinades and canned foods.

• Sage: Mainly used in fish dishes, but also in legumes, vegetables, jams and marmalade.

• Horseradish: The root of this plant is used in many spicy sauces for meat and fish dishes.

• Dill: Dill weed simply makes sense in a Russian diet of fish and milk-based dishes.

• Tarragon: When used in any Russian recipes with vinegar and/or mustard, tarragon is delightful.

• Garlic: It offers a taste that is versatile enough for a great variety of dishes and it stores well for use in winter cooking.

Here are a few of my select all-time favourite recipes from Russian Cuisine:

Recipe-1] CHEBUREKI SNACK

A popular Russian street side snacky food, dough encased with mince- meat and fried]

Ingredients:

For the wrappers:

Readymade tortilla wraps can be used as well.

To make fresh wrappers:

Refined flour- 1 and a half cup

Oil-2 tsp

Salt- 1 pinch

Baking powder-1/4 tsp

Egg yolk- 1 no

Warm water- as needed to make a firm dough

For the mince-meat stuffing:

Red meat of your choice/ chicken mince- 250 gms

Salt and pepper to taste

Assortment of herbs- parsley/coriander/basil etc

Garlic-1 tsp chopped

Spring onion-1 med size chopped

Spring onion greens- 2-3 tbsp. chopped

White wine- 2-3 tsp optional

Red pepper sauce- 1-2 tsp – optional

To seal and fry:

Oil- as needed to deep fry

Egg wash to seal the edges of the wrappers.

To serve with:

Assorted choice of dips/ sauces to go along.

Method:

1. Assemble all the ingredients for the Chebureki snack.

2. Prepare the dough mix, a firm pliable, semi- hard dough.

3. cover and rest the dough for 15-20 mins.

4. Meantime to work on the stuffing/filling we have two options. The first one the classic way is to work on all of It together in a mixing bowl and use it raw itself, it gets cooked as it gets encased inside the dough and gets fried and ready to eat. The second option, is to separately cook the mince in a pan and then cool it down a little and then stuff them inside the Chebureki dough.

5. To cook the filling and use, heat 2 tsp oil/butter in a pan and saute the garlic, onions, herbs, mince-meat, add a little refined flour, a little stock or water and cook the mince for 8-10 mins, add a little mashed potato to enable better texture and binding.

6. Divide the dough into small lemon sized balls, roll out each one of them into round of 2-3-inch diameter, cut them out into neat rounds. Place small portions of the mince on each wrapper, spread it evenly and then apply a little egg wash and seal it into a half moon shape and using a fork crimp and seal the edges. Deep fry in medium hot oil to a nice golden color and serve hot.

Recipe-2] BORSCHT SOUP

[a delicate beetroot coloured and flavoured soup, popularly form Ukraine, can be made veg as well while some recipes use red meat as well]

Ingredients:

Oil- 2 tsp

Butter- 1 tsp

Bay leaf- 1 no

Garlic- 2-3 cloves, chopped

Onion-1 small, chopped

Potatoes-2 small, peeled and cubed

Beetroots- 2-3 med sized, peeled and cut

Carrot-1/2 cut, cubed

Cabbage-1/2 cup, shredded

Tomatoes- ½ cup, chopped

Dill leaves- 2-3 tbsp. chopped

Water/ stock- 3-4 cups

Fennel seeds-1-2 tsp roasted/crushed

Fresh cream/sour cream -2-3 tsp for garnish.

Method:

1. Pre-prep all the ingredients for the vegetarian recipe of borscht soup.

2. Heat oil/butter in a saucepan, add in the bay leaf, garlic, onions and saute for a few seconds. Add in the potatoes, carrots, beetroot, tomatoes, cabbage, salt, pepper, fennel, dill leaves, water/stock and bring it to a boil.

3. Simmer the soup for 20-25 mins, and then we have two options while in some cases they leave it the way it is with chunks of veggies visible and in some we also blend it up and puree the soup as well.

4. Adjust the texture, seasonings as per taste and add in stock etc as needed and portion the soup into serving bowls, garnish with fresh dill/parsley and some fresh cream/sour cream and serve hot.

Recipe-3] Olivier Salad

Ingredients:

For the base of the salad:

Assorted salad leaves- 1 cup

For the body of the salad:

Veg and non-veg options are possible

For the veg:

Carrots-1/2 cup cubed, boiled

Green peas-1/4 cup, boiled

Potato cubes-1/2 cup, boiled

French beans- 3-4 no, cut into small pieces, boiled.

Pineapple slice- 1-2 no, cubed

For the non-veg:

Boiled chicken cubes-1/2 cup

Diced ham/ salami- ¼ cup

Sausages- ¼ cup sliced

Boiled eggs-1-2, cubed, sliced

Roast/ grilled meat/chicken etc can also be used.

For the dressing of the salad:

Mayonnaise dressing- 1 cup

Mustard paste-1 tsp

Salt and pepper to taste

Lime juice- 1-2 tsp

Sugar-1 pinch

For the garnish of the salad:

Cherry tomatoes-2-3 no cut 1 x 2

Fresh herbs/parsley- 1-2 sprigs

Method:

1.Pre-prep all the ingredients for the salad recipe.

2.One can assemble the salad and allow to chill for some time and then do the plating just before service.

3.To start with clean, rinse the lettuce leaves, place them in ice-cold water to retain freshness and crisp texture.

4. In a mixing bowl, combine together the dressing and add in the ingredients for the body of the salad, once can choose between various ingredients and veg/non-veg as well.

5. Mix the salad well, adjust texture and seasonings and allow to chill, just before serving pat dry the lettuce leaves and arrange them on a salad plate/ salad platter and spoon in the chilled salad and garnish, serve immediately.

Recipe-4] CHICKEN STROGANOFF

[a delicate and mild flavoured Russian main course recipe usually with beef/red meat, laced in a creamy mushroom gravy, here it is being done with chicken]

Ingredients

Boneless chicken breasts- 250-300 gms, sliced

For the marination:

Oil-2 tsp

Garlic-1 tsp fine chopped

Salt and pepper to taste

Lime juice/white vinegar/white wine- anyone to be used

Paprika powder/chili flakes-1/2 tsp

Mustard paste-1/2 tsp

Apply marination, keep refrigerated for 20 -30 mins, coat with dry flour –maida and keep ready.

For the sauce:

Oil-2 tsp

Butter-2 tsp

Garlic-1 tsp chopped

Spring onion-2-3 chopped

Water/chicken stock-1/2 cup

Thick cream- cooking variety- 2 cups

Mustard paste- 1 tsp

Salt and pepper to taste

Gherkins- 2-3 tbsp. sliced

Mushrooms-1 cup fresh, sliced

White wine-2-3 tsp, optional

Parsley- 2-3 tsp, chopped

To serve with: buttered tossed flat noodles/steam rice

Method:

1. Pre-prep all the ingredients for the recipe.

2. Marinate the chicken pieces and post that dredge/coat with dry maida and keep aside.

3.Using a thick bottomed open flat pan, heat oil and butter to start with and shallow fry the chicken pieces on a high flame to get a nice light brown color and cook them in the pan for 2-3 mins, remove and keep aside.

4. To the same pan add in some oil and butter and saute the garlic and spring onions for 1 min. add in the mushrooms, salt, pepper, little parsley, add some white wine if desired here at this stage.

5. Add in the thick cooking cream, little water or stock, mustard paste, and also add the chicken pieces back into the sauce and simmer for 6-9 mins until the chicken pieces are tender.

6. Finally, add in gherkins towards the end of the cooking process and add some more freshly chopped parsley and serve hot.

Recipe- 5] MEAT AND VEG PLOV 

[a delicious recipe with subtle flavors of meat and mild spices steeped together with rice and garden veggies, make it a great dish to enjoy]

Ingredients:

Oil-2 tbsp.

Butter-1 tbsp.

Garlic pod- 1 no, unpeeled.

Onion-1 small, chopped

Meat- lamb/mutton with bones- shoulder part- 500 gms, cut into pieces.

Short grain rice/ Arborio/kolam rice- 1 and a half cup

Carrots-1 cup cubed

Potatoes-1 cup cubed

Celery-1 stalk cut

Salt and pepper to taste

All spice powder-1 tsp

Lime juice-2 tsp

Paprika powder/ chili flakes-1 tsp

Cumin powder-1 tsp

Parsley/coriander-2 tbsp. chopped

Raisins- 2 tbsp.

Cashews-2 tbsp.

Method:

1. Pre-prep all the ingredients for the Plov recipe.

2. Heat oil and butter in a pan, add in the garlic pod, onions, saute and add in the par boiled meat pieces.

3. Add in the rice, salt, cumin powder, all spice powder and mix well. Fry the mixture well for a couple of minutes. Add in the stock/water and allow to simmer and cook until the meat and rice are well cooked.

4. When the rice is half way cooked, add in the carrots and potatoes and continue cooking on a low flame. Finally add in the lime juice, coriander/parsley, nuts and mix well. Serve hot.

Reicpe-6] KASHA- SWEET PORRIDGE

Ingredients:

Buckwheat/ cracked wheat/ daliya- 1 cup

Milk-500 ml- 750 ml

Sugar to taste

Honey/ maple syrup-2-3 tbsp.

Cinnamon powder-1/4 tsp

Butter-1-2 tsp

Brown sugar-1-2 tsp

Raisins- 2-3 tbsp.

Walnuts-2-3 tsp

Almonds- 2-3 tsp

Dates- 3-4 sliced

Apricots- 2-3 sliced

 Method:

1. Start up with the cleaning, rinsing and soaking of the cracked wheat/daliya as we usually use in India. Ideally around 2-3 hours of soaking works.

2. Using a thick bottomed saucepan, add butter and saute the drained wheat, add in cinnamon powder and mix.

3. Add in the milk and simmer, allow to cook for 20- 25 mins, stir occasionally. Add more milk as needed.

4. Now add in the sugar, honey/maple syrup etc as per taste and simmer for another 12-15 mins. It will start taking up texture and get thicker as well.

5. Lastly, we add in the assorted nuts as per choice and mix them in. there is also mention of brown sugar as well which adds a nice flavor once added towards the end into the porridge. Garnish with assorted nuts and serve the porridge with choice of cut fruits.

On a Concluding Note:

The Food of Russia though a little different in taste, flavours and varied a little in a number of ways is indeed worth a try! Subtle and simple, robust and enticing, balanced to proportion is what I have experienced it to be in my own exposure with the delicacies from its authentic kitchens. 

While we still need to explore a lot more on this cuisine and try and adapt to its uniqueness and create awareness about it by having a few of the recipes tried out in our kitchens, work on modifying them in such a way that they suit our palates even better. For instance, they have a rice preparation called Plov which simply refers to a pulao concept with veg/non-veg options. This was one of the first recipe I personally found acceptable and versatile as well. Similarly, with a little change and open mind towards welcoming Russian foods onto our tables would truly be worthwhile.

Happy Cooking.

Ingredient Ideology | The Frittata Affair By: Dr. Kaviraj Khialani- Celebrity Master Chef.

The Frittata Affair

Frittata is an egg-based Italian dish similar to an omelette or crust less quiche or scrambled eggs, enriched with additional ingredients such as meats, cheeses, or vegetables. The word frittata is Italian and roughly translates to "fried”. The word “frittata,” which derives from the Italian verb “friggere,” or “to fry,” connotes the simplicity and pleasures the “humble cuisine” that most of us innately love. Egg is the main ingredient. With its high protein and mineral content, easy availability and low cost, eggs are an essential part of the diet almost everywhere in the world. From China and Southeast Asia to India and Iran, up to the Maghreb, Spain, France, and Italy some kind of frittata-like dish is prepared. Surprisingly, in Italy, it’s rare to find a restaurant that offers frittata on its menu; it’s the quintessential home food.

In Italy, foodies and chefs make delicious frittata with leftover pasta (with or without sauce or seasoning). Also, a frittata is a perfect way to entice children into eating vegetables; it can often be a complete meal in itself. It can be tastier hours later, eaten at room temperature, or enjoyed the next day, with a side of arugula. For a quick lunch, frittata can be served along with sautéed greens, salami or various local cheeses. When stored in the fridge, be sure to put your frittata in an airtight plastic container, as water and humidity can ruin the taste. Remember: any greens or veggies you add into the frittata should first be sautéed, in order to eliminate most of their water. As for whether to use butter or extra-virgin olive oil—besides just personal preference, you should also consider which of those tastes marries best with the other ingredients you’re using in the dish.

Basic ingredients used in making Frittata:

• Use between 6-12 eggs, while usually 6-8 is probably the most common number. Too many eggs can be a bit difficult to handle, especially if the frittata is turned over.

• If you have a broiler, you won’t have to worry about flipping over your frittata. Just stick the pan under a low flame and remove when the frittata is golden.

• Use a 10-12” pan with a thick bottom and round borders. A sturdy, non-stick pan makes it easier to detach the frittata without having to add extra butter or oil.

• Fresh, sautéed or steamed lightly seasoned vegetables: Boiled or roasted potatoes, Fresh greens, Cauliflower, Cabbage Wild mushrooms, Zucchini, Asparagus, Eggplant, Peppers, Artichokes and the list goes on…

• Good-quality cheeses are ideal for frittata: Melting cheeses—such as provolone, mozzarella and Emmenthal, Parmigiano, grana, and Pecorino Romano, Ricotta—for a lighter taste and texture

• Cold cuts or air-cured meats: Sausages, Salami, Mortadella, Prosciutto, Ham, Roasted chicken, or turkey are ideal options to go with.

The fundamentals of cooking a good Frittata:

If you’re not using leftovers, prepare the ingredients to be added to your eggs by sautéing or roasting them. Put these aside and allow them to cool. Usually, this mixture is poured into the same pan in which you sautéed your vegetables; add some more olive oil or butter before you cook the frittata. Mix vegetables or ingredients, into your eggs, which should be salted, peppered, and lightly beaten with a fork. Immediately pour the mixture into the hot pan, and reduce the heat to a moderate-to-low flame.

This next phase can be a little challenging, With the help of a spatula and a wooden fork, allow the upper, liquid part of the mixture to slip down below the solidified part so that all parts of the frittata are cooked. Then, using just the spatula, lift the sides of the frittata and check that the bottom is not starting to burn that’s important. As soon as you see that the top is firm, pull the pan away from the flame, half cover it with a lid, and leave it that way for 30 seconds. Shake the pan to be sure that it’s not sticking to the bottom. If it does stick, gently detach it with a spatula. The frittata can now be turned over.

If you want to use the traditional method for flipping the frittata over, you’ll need to be careful and quick. Using a flat dish that is larger than the pan or you can use a flat lid—place one hand firmly on top of the lid and the other hand on the handle, and quickly turn the whole arrangement upside down. Immediately slide the frittata—the golden-brown side will now appear on top back into the pan to finish cooking for the last few minutes. A frittata concept and preparation is great to include in a brunch menu, kids parties, supper meals, it is also a good chance to serve at small get together/parties as a snack as well.

Here are a few of my favorite options of preparing Frittatas:

Recipe-1] HERBED CHEESY TOMATO FRITTATA

Ingredients:

Eggs- 6- 8 no

Oil- 2 tsp

Butter- 1 tsp

Garlic- 4-5 cloves, sliced

Onion- 1 small, sliced

Tomatoes- 2-3 med sized, sliced.

Ham/sausages/ salami- ½ cup diced

For veg options use tofu/ paneer/ mushrooms

Mixed herbs- ½ tsp

Chili flakes- ½ tsp

White wine- 2 tsp

Capsico/ tabasco- 1 tsp

Salt and pepper to taste

Parsley/ coriander/ cilantro- 2 tbsp. chopped

Cheese- ½ cup grated of your choice

To serve with: toasts/ buns/ garlic bread/ lavash etc.

Method:

1. Pre- prep all the ingredients for the frittata recipe as listed.

2. Beat the eggs in a bowl, add a pinch of salt and a few drops of cold water for better aeration and keep ready.

3. Heat 2 tsp oil in a pan and add in the garlic, onions and lightly brown them add in the tomatoes, non veg or veg options and add salt, pepper, herbs, chili flakes as per taste and mix well. Cook for 2 mins.

4. Add in the white wine, parsley/coriander, grated cheese etc and mix and now add in the beaten eggs in the same pan and allow to set and settle, simmer, add in the butter and cover and cook for 3-4 mins.

5. Once the frittata starts cooking it will get firm to touch at the base using a spatula or a flat spoon and it would be now easy to flip sides, turn over and cook on the other side as well on a low flame for 3-4 mins. once the surface starts getting light brown and well cooked, turn off the flame and cut into triangles/wedges and serve hot with toasts/ breads, ketchup etc.

Recipe-2] ZUCCHINI & SPINACH FRITTATA

Ingredients:

Eggs- 6- 8 no

Garlic- 1 tsp chopped

Onion- 1 small chopped

Star anise- 2 no

Shallots- 6- 8 no

Spinach- 1 cup blanched, chopped

Green zucchini- ½ cup sliced

Yellow zucchini- ½ cup sliced

Sliced mushrooms- ½ cup

Boiled sweet corn- ¼ cup

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes- ½ tsp

White sauce- ½ cup

Grated cheese-1/4 cup

Parsley- 2 tbsp. chopped

Oil- 2 tsp

Butter-1 tsp 

Method:

1. Pre-prep all the ingredients for the frittata recipe as listed. Beat the eggs in a bowl, add a pinch of salt and a few drops of cold water for better aeration and keep ready.

2. Heat 2 tsp oil in the pan add in the star anise, garlic, onions and saute for a few seconds add in the sliced zucchini, mushrooms, corn and other veggies. Add in seasonings to taste and cook for 1 min.

3. Add in the white sauce and spinach and cook the veggies for 2-3 mins in the pan. Now add in the beaten eggs and butter and allow to settle and set. Cook it on a low flame, cover it.

4. As the mixture starts cooking in the pan the base will be easy to slide into and will help us to flip it over to cook on the other side as well. Add in the cheese and parsley and herbs of your choice and carefully turn the side and cook the frittata on the other side as well for 3-4 mins.

5. Once it is firm to touch on both sides and well cooked, turn off the flame and cut the frittata into wedges, slices and serve it hot with breads of your choice and ketchup or dips as desired.

Recipe-3] VEGAN VEGGIE FRITTATA 

Ingredients:

Olive oil- 2-3 tsp

Vegan butter- 1 tsp

Garlic- 1 tsp chopped

Onion- 1 small chopped

Tomato -1 small chopped

Green capsicum-1 small chopped

Besan/ chick pea flour- ½ cup

Baking soda/ baking powder-1/4 tsp

Coriander/parsley- 2 tbsp. chopped

Green chili-1 tsp chopped

Salt and pepper to taste

Turmeric powder-1/4 tsp

Red chili powder-1/4 tsp

Water-1/4 cup

Almond/ cashew milk- ¼ cup

Tofu- ½ cup 

Vegan cheese-1/4 cup grated

Vegan paneer-1/4 cup grated

Flax seeds/ pumpkin seeds/ sunflower seeds- 2 tsp anyone

Method:

1. Prepare all the ingredients for the vegan frittata recipe as listed above.

2. The vegan version can use various products which are prepared and available to suit the taste and flavors from vegan cheese/ paneer/ vegan sausages etc.

3. Using the jar of a mixer grinder/ food processor combine together the tofu, almond milk/ cashew milk, chickpea flour, baking soda, turmeric and little water. Keep aside.

4. Heat oil in a pan saute the garlic, onions, tomatoes, capsicums etc for a couple of mins and then add in the seasonings, flavorings, spices as per taste and mix well, form into a nice dropping textured mixture.

5. Pour in the mixture as blended above and allow to set, settle, cover and cook for 2-3 mins. as the binding effects start happening the frittata will be easy to flip side and cook on the other side, add in the vegan cheese and seeds as well before turning the side over.

6. The mixture will take around 4-5 mins to cook on both sides, ensure the even cooking of the frittata and then turn off the flame. Cut it into slices/ wedges and arrange on a serving plate/ platter and enjoy it with assorted vegan dips/ sauces.

Recipe-4] BEAN AND PULSE FRITTATA

Ingredients:

Eggs- 6- 8 no

Oil-2 tsp

Butter- 1 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Green chili- 1 tsp chopped

Cumin seeds- ¼ tsp

Baked beans- ½ cup tinned/canned- drained

Boiled kidney beans- ½ cup, lightly crushed

Sprouts- ½ cup

Capsicum- ½ no chopped

Garam masala powder-1/4 tsp

Tomato- 1 small chopped

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Coriander/ parsley-2 tbsp. chopped

Cheese- ½ cup grated

Milk- 2-3 tbsp.

Method:

1. Pre-prep all the ingredients for the frittata recipe as listed above.

2. In a bowl, beat up the eggs with a pinch of salt and a few drops of cold water and keep aside.

3. Heat 2 tsp oil in a pan add in the cumin seeds, garlic, onions, chilies and saute for 1 minute. Add in the capsicums, tomatoes, sprouts, pulse and beans and mix well.

4. Add in the seasonings, herbs, spices and mix, cook for 2-3 mins, add in the eggs, milk and cheese and allow to set, settle, cover and cook for 3-4 mins or until well set at the base.

5. Once done on the lower side, carefully turn it over and allow to cook on the other side for 3-4 mins. cut the frittata into wedges, slices and serve hot with dips and sauces.

Recipe- 5] CHEFS SPECIAL FRITTATA

Ingredients:

Eggs- 6- 8 no

Oil- 2 tsp 

Butter- 1 tsp

Garlic- 1 tsp chopped

Onion- 1 small chopped

Green chilies- 1 tsp chopped

Tomatoes- 2 small chopped

Chicken sausages- 2-3 no

Boiled sliced potatoes- 1 cup

Red capsicum-1/4 cup shredded

Green capsicum ¼ cup shredded

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Red chili sauce- 1-2 tsp

Cheese-1/2 cup grated

Cream-2 -3 tsp

Parsley/coriander/cilantro- 2 tbsp. chopped

Method:

1. Pre-prep all the ingredients for the frittata recipe as listed above.

2. In a bowl, beat up the eggs with a pinch of salt and a few drops of cold water and keep aside.

3. Heat 2 tsp oil in a pan and saute the garlic, onions, chilies for a few seconds. Add in the tomatoes, capsicums, sausages and saute for 1 min.

4. Add in salt, pepper, herbs, chili flakes, red chili sauce, boiled sliced potatoes and allow to cook for 2-3 mins. now add in eggs, cream, cheese, parsley/coriander and allow to set, settle and cook for 3-4 mins.

5. Once the frittata is cooked on both sides and firm to touch, turn off the flame and cut into slices/ wedges and arrange on a serving plate/platter and serve with dips/ sauces.

Recipe-6] FRITTATA ITALIANO

Ingredients

Eggs- 6-8 no

Oil- 2 tsp

Butter-1 tsp

Garlic- 1 tsp chopped

Shallots- 10-12 no, cut 1 x 2

Refried beans- ½ cup or use rajma

Tuna fish – ½ cup tinned, drained

Tomatoes- 1 cup sliced

Green peas- ½ cup boiled

Potatoes- 1 cup sliced, boiled

Green/ yellow zucchini- 1 cup sliced

Salt and pepper to taste

Mixed herbs- ½ tsp

Chili flakes-1/2 tsp

Cream- 2 tbsp.

Cheese- ½ cup grated

Parsley/ coriander- 2 tbsp. chopped

Boiled macaroni pasta- ½ cup

Olives- 4-5 no 

Jalapenos- 2-3 tsp sliced

Tomato salsa sauce/ ketchup- 2-3 tsp

Bread crumbs- ¼ cup

Method:

1. Pre-prep all the ingredients for the frittata as listed above.

2. Beat the eggs in a bowl with a pinch of salt and a few drops of cold water and keep aside.

3. Heat 2 tsp of oil in a pan and add in the garlic, shallots, tomatoes and green peas, saute for 30 seconds. Add in the beans, seasonings, herbs, spices as per taste and mix.

4. Add in boiled pasta, refried beans, salsa or tomato sauce and mix, cook for 2-3 mins adjust the texture, add in a little cream, cheese, parsley, jalapenos etc and mix.

5. Now add in the beaten eggs and allow to set, settle, cover, and cook for 3-4 mins and then check if it is easy to turn sides. If yes, go ahead and flip it, cook for 4-5 mins.

6. Once the frittata is well done and cooked, firm to touch it will be advisable to cut into triangles/ wedges/slices and serve hot. Accompaniments can be dips and sauces as per taste.

Ingredient Ideology | Delectable Savory Filipino Style Stuffed Steamed Buns By Dr.Kaviraj Khialani-Celebrity Master Chef



Delectable Savory Filipino Style Stuffed Steamed Buns

While there are a number of stories associated with the origin of this delicious and delicate all-day Filipino favorite snacky bite, it is believed that one of the military strategists in the olden times linked to the Philippines invented this food which is to be offered as a sacrifice to the gods for healing. They are buns shaped like human heads and are made of flour stuffed with meat filling. Siopao literally meaning hot bun or steamed bun is a Filipino version of the Cantonese steamed bread buns. It is a popular snack sold mostly in Chinese restaurants or by sidewalk vendors in the Philippines.

 Siopao is a steamed rice flour bun with a meat filling that is a very popular Filipino afternoon snack. It is usually eaten with a sweet-spicy sauce and goes well with a steaming bowl of beef noodles. It is the larger version of the Cantonese dumpling filled with barbecue pork, which is either steamed or baked. Filipinos fill their siopao with ground beef of pork and shaped like meatballs and cooked in soy sauce and seasonings, but it can also be made with shrimp or shredded chicken with salted duck eggs.

Siopao and its varieties can be found across Asia. It is called Salapao in Thailand, and Pau in Hong Kong. The Chinese version of siopao is baozi filled with vegetables or meat. Baozi was first made during the Three Kingdoms period in China between 220 and 256 A.D. This food was originally called mantou or flour-head. While it is still called mantou in some parts of Southern China, it is now mostly called Baozi. Legend has it that, this food was invented in the shape of a human head and made as an offering to the god.

The basic Baozi idea was brought by Ma Mon Luk, a Chinese immigrant to the Philippines. He began selling Baozi in the streets and gave out door-to-door samples as well as free food for disaster victims. Eventually, he got a small restaurant that became very popular, and this food became part of the Filipino culture. The name siopao replaced baozi. They are still popular in both Chinese and Filipino restaurants and are commonly part of dim sum cuisine.

Bola-bola and Asado are the two most popular flavors in the Philippines. Bola-bola siopao is made with finely ground pork and Chinese sausage. Asado siopao is made with diced beef or pork. It is the most popular variety found in restaurants and street vendors. Part of its appeal is the convenience of eating it in one hand.

You can enjoy this tasty bun for breakfast, lunch, evening snack, supper or dinner. Home-made Siopao is a steamed, meat-filled bun that is a part of traditional Filipino cuisine. It is very similar to, and is probably derived from, smaller Chinese dumplings known as Baozi.  

While the basic concept refers it to as a meat-filled bun these are fairly common in many Asian cuisines, in part perhaps because of their versatility and ease of preparation. They’re often a good way to use leftover meat, and the portability of the end product is often really valuable for people with long commutes or who want a quick meal or snack on the go. The buns are always steamed, too, which usually also means that they’re very easy to cook. They’re commonly paired with a range of dipping sauces to go alongside.

Here are a few of my Twist of Taste versions with this easy-to-make steamed delight called SIOPAO!

Recipe-1] HONEYED CHICKEN SIOPAO

Ingredients:

For the Siopao dough:

All-Purpose flour/Maida/ Refined flour - 2 cups

Salt-1/2 tsp

fresh yeast- 3 tsp

sugar- 1 and a half tsp

warm water-1 cup / as needed to make the dough

butter-2 tsp

For the Honeyed Chicken stuffing:

boneless chicken breast- 1 cup cut into ½ inch cubes

garlic-1 tsp chopped

onion-1 small chopped

salt to taste

pepper powder to taste

oil-1 tsp

soy sauce-2 tsp

Tabasco sauce-1/2 tsp

water-1/2 cup

vinegar-1 tsp

honey-2 tsp

corn starch solution- 2 -3 tsp 

whisky/ brandy-2 tsp optional.

Method:

1. Prepare all the ingredients for the Siopao as listed.

2. Start with the stuffing, heat oil and add in the garlic, onions and saute for a few seconds, add in the chicken pieces and all other ingredients as listed and add little water, reduce the flame and allow to cook for 12-15 mins.

3. Add corn starch solution and thicken up the chicken mixture and make it almost like a semi-dry textured stuffing, allow to cool.

4. Now make the well in the center of the flour, add in yeast and sugar and a little warm water and cover and let the yeast activate for a few mins.

5. Once there are bubbles visible on the surface we can continue with the dough by adding in the butter, salt, little warm water and making a nice soft, pliable and firm to touch the dough.

6. Cover with a damp duster and keep in a cool, warm place for 20 mins, open it and punch it back, release the excess air from the dough, again shape it into a round, and cover and rest for 20 mins.

7. Now again punch back the dough, using the dough cutter divide the dough into 10-12 portions, flatten each dough portion and place 2 tsp of the chicken mixture and close it well, seal up the edges, shape it like a round bun and place it back for fermenting.

8. Heat up water in a steamer and place the siopao for steaming on a high up flame for around 12-15 mins, open carefully see them rise in size and carefully take them out of the steamer, serve hot with dipping sauces.

Recipe-2] CHINTHAI SIOPAO

Ingredients

For the Siopao dough:

All Purpose flour/Maida/ Refined flour - 2 cups

Salt-1/2 tsp

fresh yeast- 3 tsp

sugar- 1 and a half tsp

warm water-1 cup / as needed to make the dough

butter-2 tsp

For the ChinThai Siopao stuffing:

Boiled chicken - 1 cup cut into fine dices/cubes

garlic-1 tsp chopped

onion-1 small chopped

salt to taste

pepper powder to taste

oil-1 tsp

soy sauce-2 tsp

thai red curry paste-1 tsp

coconut milk thick-1/2 cup

thai sweet chili sauce -1 tsp

water-2-3 tbsp.

vinegar-1 tsp

tender coconut flesh -2 tbsp. chopped

corn starch solution- 2 -3 tsp 

spring onion greens-1/4 cup chopped

sprouts-1/2 cup

Method:

1. Prepare all the ingredients for the Siopao as listed.

2. Start with the stuffing, heat oil and add in the garlic, onions and saute for a few seconds, add in the chicken pieces, sprouts and all other ingredients as listed and add little water, coconut cream/milk reduce the flame and allow to cook for 12-15 mins.

3. Add corn starch solution and thicken up the chicken mixture and make it almost like a semi-dry textured stuffing, allow to cool add in the greens and tender coconut.

4. Now make the well in the center of the flour, add in yeast and sugar and a little warm water and cover and let the yeast activate for a few mins.

5. Once there are bubbles visible on the surface we can continue with the dough by adding in the butter, salt, little warm water and make a nice soft, pliable and firm to touch dough.

6. Cover with a damp duster and keep in a cool, warm place for 20 mins, open it and punch it back, release the excess air from the dough, again shape it into a round and cover and rest for 20 mins.

7. Now again punch back the dough, using the dough cutter divide the dough into 10-12 portions, flatten each dough portion and place 2 tsp of the chicken mixture and close it well, seal up the edges, shape it like a round bun and place it back for fermenting.

8. Heat up water in a steamer and place the siopao for steaming on a high up flame for around 12-15 mins, open carefully see them rise in size and carefully take them out of the steamer, serve hot with dipping sauces.

Recipe-3] PALAK PANEER BHURJI SIOPAO

Ingredients:

For the Siopao dough:

All Purpose flour/Maida/ Refined flour - 2 cups

Salt-1/2 tsp

fresh yeast- 3 tsp

sugar- 1 and a half tsp

warm water-1 cup / as needed to make the dough

butter-2 tsp

For the Palak Paneer Siopao stuffing:

oil-2 tsp

butter-1 tsp

garlic-1 tsp chopped

ginger-1 tsp chopped

green chili-1 tsp chopped

onion-1/2 chopped

spinach leaves-1 cup roughly cut

paneer-1 cup grated

salt and pepper to taste

soya sauce-1 tsp

red chili sauce-1 tsp

tomato-1 small chopped

garam masala powder-1/4 tsp

tomato ketchup-2-3 tsp

cheese- 2-3 tsp grated

salt and pepper to taste

coriander leaves-2 tsp chopped

Method:

1. Prepare all the ingredients for the Siopao as listed.

2. Start with the stuffing, heat oil, butter and add in the garlic, green chilies, onions and saute for a few seconds, add in the spinach and paneer, salt and all powdered spices, tomatoes, and saute, add in all the spices, salt to taste, tomato ketchup and add little water, reduce the flame and allow to cook for 4-6 mins. Finally add in coriander, cheese and turn off the flame, cool the stuffing.

3. Now make the well in the center of the flour, add in yeast and sugar and a little warm water and cover and let the yeast activate for a few mins.

5. Once there are bubbles visible on the surface we can continue with the dough by adding in the butter, salt, little warm water and make a nice soft, pliable and firm to touch dough.

6. Cover with a damp duster and keep in a cool, warm place for 20 mins, open it and punch it back, release the excess air from the dough, again shape it into a round and cover and rest for 20 mins.

7. Now again punch back the dough, using the dough cutter divide the dough into 10-12 portions, flatten each dough portion and place 2 tsp of the palak and paneer bhurji mixture and close it well, seal up the edges, shape it like a round bun and place it back for fermenting.

8. Heat up water in a steamer and place the siopao for steaming on a high up flame for around 12-15 mins, open carefully see them rise in size and carefully take them out of the steamer, serve hot with dipping sauces.

Recipe-4] SIOPAO AL FRESCO

Ingredients

For the Siopao dough:

All Purpose flour/Maida/ Refined flour - 2 cups

Salt-1/2 tsp

fresh yeast- 3 tsp

sugar- 1 and a half tsp

warm water-1 cup / as needed to make the dough

butter-2 tsp

For the Siopao Al Fresco stuffing:

Olive oil-2 tsp

butter-1 tsp

garlic-1 tsp chopped

onion-1/2 chopped

tofu-1/2 cup cubed

soya granules-1/2 cup soaked

green peas-1/4 cup boiled.

salt and pepper to taste

soya sauce-1 tsp

red chili sauce-1 tsp

tomato-1 small chopped

garam masala powder-1/4 tsp

tomato ketchup-2-3 tsp

cheese- 2-3 tsp grated

basil leaves-4-5 no

chili flakes-1/2 tsp

Method:

1. Prepare all the ingredients for the Siopao as listed.

2. Start with the stuffing, heat olive oil, butter and add in the garlic, onions and saute for a few seconds, add in the peas, tofu and soya granules, salt and all powdered spices, tomatoes, and saute, add in all the spices, salt to taste, tomato ketchup and add little water, reduce the flame and allow to cook for 4-6 mins. Finally add in chili flakes, basil leaves, cheese and turn off the flame, cool the stuffing.

3. Now make the well in the center of the flour, add in yeast and sugar and a little warm water and cover and let the yeast activate for a few mins.

5. Once there are bubbles visible on the surface we can continue with the dough by adding in the butter, salt, little warm water and make a nice soft, pliable and firm to touch dough.

6. Cover with a damp duster and keep in a cool, warm place for 20 mins, open it and punch it back, release the excess air from the dough, again shape it into a round and cover and rest for 20 mins.

7. Now again punch back the dough, using the dough cutter divide the dough into 10-12 portions, flatten each dough portion and place 2 tsp of the al fresco soya and tofu mixture and close it well, seal up the edges, shape it like a round bun and place it back for fermenting.

8. Heat up water in a steamer and place the siopao for steaming on a high up flame for around 12-15 mins, open carefully see them rise in size and carefully take them out of the steamer, serve hot with dipping sauces.

Recipe-5] SIOPAO BOLA BOLA

Ingredients:

For the Siopao dough:

All Purpose flour/Maida/ Refined flour - 2 cups

Salt-1/2 tsp

fresh yeast- 3 tsp

sugar- 1 and a half tsp

warm water-1 cup / as needed to make the dough

butter-2 tsp

For the Bola Bola stuffing:

Chicken mince-250 gms

Chicken sausage- 2 pieces chopped.

Salt and pepper to taste

Chopped garlic-1 tsp

Chopped onion-1 no

Celery-1 stalk chopped

Soy sauce-2 tsp

Honey-1 tsp

Sugar-1 pinch

White vinegar-1-2 tsp

Egg-1 no

Cornstarch-1-2 tsp

Method:

1. Prepare all the ingredients for the Siopao as listed.

2. Bola Bola in this context refers to the mince being used converted into small meat balls or kofta concepts, poached/steamed and then stuffed into the bun dough and steamed together and served.

3. In a food processor jar combine together the ingredients as listed above for the Bola Bola and churn them up into a nice mixture, remove into a bowl, pick them with a teaspoon/ tablespoon drop small roundish portions into the simmering water and poach for 3-5 mins or steam them for 4-7 mins, keep aside.

4. Now make the well in the center of the flour, add in yeast and sugar and a little warm water and cover and let the yeast activate for a few mins.

5. Once there are bubbles visible on the surface we can continue with the dough by adding in the butter, salt, little warm water and make a nice soft, pliable and firm to touch dough.

6. Cover with a damp duster and keep in a cool, warm place for 20 mins, open it and punch it back, release the excess air from the dough, again shape it into a round and cover and rest for 20 mins.

7. Now again punch back the dough, using the dough cutter divide the dough into 10-12 portions, flatten each dough portion and place couple of the prepared bola bola inside the flattened dough and close it well, seal up the edges, shape it like a round bun and place it back for fermenting.

8. Heat up water in a steamer and place the siopao for steaming on a high up flame for around 12-15 mins, open carefully see them rise in size and carefully take them out of the steamer, serve hot with dipping sauces.

Recipe- 6] MUSHROOM PEPPER SIOPAO

Ingredients

For the Siopao dough:

All Purpose flour/Maida/ Refined flour - 2 cups

Salt-1/2 tsp

fresh yeast- 3 tsp

sugar- 1 and a half tsp

warm water-1 cup / as needed to make the dough

butter-2 tsp

For the Mushroom Pepper Stuffing:

Fresh button mushrooms-8-10 sliced

Green capsicum-1 no chopped

Oil-1tsp

Butter-1 tsp

Garlic-1 tsp chopped

Onion-1 small chopped

Celery-1 stalk chopped

Salt and pepper to taste

Soya sauce-2 tsp

Red chili sauce-2 tsp

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

Boiled mashed potato-1/4 cup

Cheese-2-3 tbsp. grated

Corn starch solution-2-3 tsp

Parsley/ spring onion-2 tsp chopped

Method:

1. Prepare all the ingredients for the Siopao as listed.

2. Start with the stuffing, heat oil and butter and add in the garlic, onions, celery and saute for a few seconds, add in the mushrooms, capsicums, salt, pepper, herbs, chili flakes and saute for a couple of minutes, add in the sauces as listed and reduce the flame and allow to cook for 4-6 mins. Finally add in little corn starch solution thicken the mixture a little, add in the mashed potato, cheese greens and mix well, keep aside.

3. Now make the well in the center of the flour, add in yeast and sugar and a little warm water and cover and let the yeast activate for a few mins.

5. Once there are bubbles visible on the surface we can continue with the dough by adding in the butter, salt, little warm water and make a nice soft, pliable and firm to touch dough.

6. Cover with a damp duster and keep in a cool, warm place for 20 mins, open it and punch it back, release the excess air from the dough, again shape it into a round and cover and rest for 20 mins.

7. Now again punch back the dough, using the dough cutter divide the dough into 10-12 portions, flatten each dough portion and place 2 tsp of the mushroom pepper filling inside the flattened dough and close it well, seal up the edges, shape it like a round bun and place it back for fermenting.

8. Heat up water in a steamer and place the siopao for steaming on a high up flame for around 12-15 mins, open carefully see them rise in size and carefully take them out of the steamer, serve hot with dipping sauces.