Carrot Salad

Carrots are loaded with fiber and a number of beneficial nutrients but some cooking methods, like boiling, frying or cooking for a long period lead to nutrient loss.  This salad needs the steaming of grated carrots for one minute; hence it prevents the nutrient loss and it makes the texture of the carrots more chewable.

One of the benefits of eating steamed carrots is the Vitamin A content.  Carrots contain beta carotene which turns into Vitamin A in our body. Vitamin A maintains the health of our immune system, skin, hair and eyes.  Steamed carrots contain potassium, the essential mineral which helps in the healthy functioning of our muscles.  Steamed carrots also help in your intake of Vitamin K.  The deficiency of Vitamin K prevents proper blood clotting thus increasing your risk of blood loss after an injury.

This is a very easy salad to make.  .It makes a good appetizer or even between the meal snacks.  Adding peanuts gives it a crunchier taste as well as nutrition.  But if you are allergic to peanuts, you may use cashews or almonds instead.

I had this salad first time at my childhood friend’s home.  She had put just lemon juice and salt.  I made a little innovation and added olive oil to give it a smooth texture and taste enhancer.

 Ingredients:

Carrots 6, roasted peanuts 1 cup, juice of ½ lemon, olive oil 1 tbsp, salt and black pepper to taste 

Method:  

Peel off and grate carrots.  Steam these grated carrots for one minute or so.

Take these out in a bowl and leave them uncovered for five minutes so that all the steam evaporates.

In the meanwhile pound the peanuts so they turn into smaller bits.

Sprinkle these on the steamed carrots and mix them well.

Put lemon juice and olive oil and mix them again.

Add salt and black pepper and toss the salad.

Enjoy this healthy salad as an appetizer or even as an evening snack.

Dum Aloo with little oil

Dum means steam and Aloo means potatoes.  This is a dish made of baby potatoes steamed in a gravy of onion, garlic, ginger, tomatoes, yogurt and spices.  This is a delicacy of Kashmiri cuisine although every region and state in India cooks dum aloo in different ways.

Potatoes are cooked in varied ways because they are almost like a staple diet all over the world.  In fact potatoes are the world’s fourth largest food crop, after wheat, rice and maize.  Most people think potatoes provide only carbohydrates or starch, but that is not true.  Potatoes contain vitamins and minerals.  In fact the fiber content of a potato with skin is equivalent to that of many whole grain breads, pastas and cereals.  The method and medium used in cooking potatoes significantly affects the nutritional value. Nevertheless potato is generally a favorite vegetable of all.  I have yet to meet a person who hates potato.

Generally dum aloo is deep fried but I have cooked this dish just with one and a half  tbsp of oil.  My hubby who is a connoisseur of good food and the biggest critic of my dishes also liked the way I cooked dum aloo.  It is very simple to make.

Ingredients:

20 baby potatoes, one big onion chopped finely, 1 inch big piece of ginger grated, 4 cloves of garlic minced, 2 big tomatoes, ½ cup of plain yogurt, 1 ½ tbsp of cooking oil, 1 tsp of turmeric, ½ tsp of Kashmiri mirch (red pepper or paprika), ½ tsp of cumin seeds, ½ tsp of cinnamon powder, ¼ tsp of cloves powder, 1 ½ tsp of coriander powder, 1 tsp of garam massala or curry powder, salt to taste.


Method:

Par-boil the potatoes and peel off the skin.  If potatoes are medium size, you can cut them into two parts but if they are too tiny, just prick them gently with a fork.
Take a heavy non stick pan, heat ½ tbsp of oil and sauté these potatoes till they turn crispy or light brown.  Keep these aside.
In a pan heat 1 tbsp oil, add cumin seeds, ginger, onion and garlic in that order. Cook on the medium flame till the mixture turns light brown.  Turn off the flame and let it cool off.
Now in a food processor puree the tomatoes and this cooked onion mix.  Put this blended mixture in the same pan and cook on the slow flame till one boil.
Add turmeric, Kashmiri mirch (red pepper or paprika), cinnamon powder, cloves powder and cook for 4 to 5 minutes.  Now add coriander powder and add the sautéed potatoes. Add salt to taste.
In the meanwhile whisk the yogurt, add to the mix on the slow flame.  When the mixture gets well blended add garam massala or curry powder, close the lid and let it simmer for another 4-5 minutes.
Turn off the flame and enjoy hot with Nan or Parantha breads.

Spicy Cauliflower and Broccoli Stems

We generally toss onion skins, orange peels and cauliflower and broccoli stems into the garbage.  When my mother told me how to cook cauliflower stems into a very tasty and spicy casserole, I went in search of its nutrient content.  To my amazement I realized cauliflower and broccoli stems contain more fiber, vitamin C and calcium than the florets. In fact stems protect individuals from lung, breast and prostrate cancer and even improve immunity.
Since then stems of cauliflower and broccoli do not see the garbage in my house.  Here is the recipe which has been passed on in our family for generations.

 

Ingredients:

3 stems of Cauliflower and Broccoli, 2 medium size par boiled potatoes peeled and cut into small cubes,  2 tablespoons cooking oil,  1 large onion thinly sliced,  1 inch piece of fresh ginger grated,  4 to 5 cloves of garlic minced,  2 fresh green chili pepper finely cut,  2 medium tomatoes finely chopped,  1 tsp coriander powder, 1 tsp cumin seeds, ½ tsp red pepper(kashmiri mirch powder), ½ tsp turmeric powder, salt to taste, 1 tsp garam massala (curry powder),  ½ tsp dry mango powder(Amchoor),  ¼ cup washed and chopped fresh green coriander or cilantro.


Method:

Wash the cauliflower and broccoli stems well. Cut each inch stem in half cross-wise and then into halves or quarters lengthwise, depending on their thickness. Clean the outer layer a little.

 Heat the oil in a nonstick skillet over medium flame. Add cumin seeds and when they stop spluttering add ginger, onion and garlic in that order.  Add turmeric powder, salt, red pepper and chopped green pepper. Stir for four five minutes on slow flame or till onion mix turns light brown.  Now add tomatoes and cook for another four five minutes so that everything is well blended. 
 Add potatoes and cauliflower and broccoli stems and cover the lid.  Cook for five six minutes or till potatoes and stems turn tender.

 Add coriander powder and cook for another 2 to 3 minutes.  Once everything is well cooked, sprinkle the dry mango powder and stir well.  At the end add garam massala and turn off the flame.
Before serving garnish it with fresh green coriander or cilantro.

Turnip Bharta

In my childhood and youth I used to dislike turnip.  The very sight of turnip casserole would make me lose my appetite.  As time passed I started rediscovering turnip.  Thanks to Google, now turnip is one of my favorite vegetables and I constantly think of ways to cook this.  This recipe was shared by my sister who often cooks it for our sick old Papa.  I just added some spices and condiments to her recipe to make it more interesting.

Before we get into the recipe of turnip bharta, let us discover the benefits of eating this wonderful vegetable.

Being a starch vegetable, turnips provide only a third of the calories one can get from potatoes.  What’s interesting is, it’s not just the roots but the leafy tops are nutritious too.    It has a high content of vitamin C thus it is anti inflammatory.  People who are deficient in vitamin C are prone to diseases like scurvy and can bruise easily.  Turnips have vitamin E and beta carotene too.  Studies prove that carcinogens present in cigarette smoke leads to deficiency of vitamin A which leads to lung inflammation, emphysema  and other lung problems.  But vitamin A found in turnips helps in counteracting such effects thus maintaining healthy lungs.  Turnip is a good source of calcium and copper.  Calcium is necessary for healthy joints and other osteoporosis problems and copper is one mineral which helps in the body’s production of connective tissues.  Another health benefit of eating this humble root crop is its role in the proper functioning of the body’s immune system.
Bharta means mashed.  Turnip bharta is a delicious casserole which can be eaten with chapatti or rice.  It is a semi dry casserole.

 Ingredients:

4-5 medium turnips, 2 small carrots,  1/2 cup boiled peas, 1 big onion, 3 cloves of garlic, ½ inch piece of ginger, 2 medium tomatoes, one green chilly(optional), ½ tsp cumin seeds, ½ tsp caraway seeds(ajwain), ½ tsp dry mango powder(amchoor), ½ tsp turmeric powder, 1 tsp coriander powder, ¾ tsp garam massala or any curry powder, ½ tsp of sugar, salt to taste, 1tbsp of cooking oil,  1tbsp of chopped and washed green coriander leaves(optional).

Method:

Peel off turnips and carrots and chop them into medium size pieces.  Boil them in a pressure cooker for five minutes.  If you don’t use pressure cooker, boil these in a pan till they get very tender.
Drain water but don’t discard it as it has lot of nutritional value and we can use it for cooking. Take out the turnip and carrot pieces and mash them with the potato masher.
Chop onion, grate ginger and crush garlic.  Cut tomatoes into very small pieces and keep these aside.
In a pan, heat 1 tbsp of cooking oil, put cumin seeds and caraway seeds.  When they stop spluttering, add grated ginger and chopped onion and garlic to the oil. Reduce the heat to medium.  Add turmeric, sugar and salt to the mix.  When onion mix turns light brown, add tomatoes and add half a cup of drained water from the vegetables. Cook till everything is well blended.
Now add mashed turnip and carrot to the mix and cook for another five minutes. Add boiled peas to it.
Add coriander powder and cook on the slow flame for another three four minutes.
Sprinkle garam massala or curry powder and turn off the stove.  If you want you may garnish it with the chopped green coriander leaves before serving.

Vegetable Pickle

Vegetable pickle is high in dietary fiber along with vitamin A and C. Raw pickles may offer additional health benefits. According to author Rebecca Wood, pickling can make vegetables more digestible, neutralize naturally occurring anti-nutrients, and replenish the gut flora needed for smooth digestion. Wood notes that the unpasteurized pickles eaten on a raw food diet are more healthful than pasteurized varieties, because the heating process destroys the helpful micro-flora that grows during the pickling and fermenting process.

It’s thought the first pickles were produced over 4,000 years ago using cucumbers native to India. Ever since, people around the world have touted their nutritional value, and even healing power.
And, while the idea of pickled vegetables may sound vaguely distasteful, this ancient form of preparation and preservation can actually give really delicious results. The idea of pickling is to create an environment that is inhospitable to the microbes, which would normally cause food to decay.
This is usually done using a combination of salt, acid, and/or fermentation with bacteria. In some cases, spices, oil, and sugar are also added.   This is the original pickling method, which has been an essential part of healthy human diets for thousands of years.
On the one hand, the fiber in pickled vegetables is roughly the same as with cooked vegetables. Fat soluble vitamins, such as A, D, E and K, are also retained during pickling and thus providing extra nutrition.

Ingredients:

3 cups of water, 1 ½ cup white vinegar, 4 tbsp salt, 2 tbsp white sugar, one glass jar of 3 liters, 4 -5 medium size carrots, 3 turnips, 3 small beets, 2 medium size cauliflower, 5-6 cloves of garlic.

Method:

Wash, peel off and cut all the vegetables into pieces except cloves of garlic.

In the glass jar put these vegetables tightly till the brim.

Mix the water, vinegar, sugar and salt in a separate jar.  Shake it well.

Pour over the vegetables.

Leave the jar in the Sun for one afternoon and then put it in the refrigerator.

Black Carrot Kanji Drink

Black carrots are a rich source of anti oxidants and nutrients.  They are a great anti dote to LDL (bad cholesterol).  Black carrots are appetizing, good for digestion and have vitamin B.  They are rich in calcium, potassium and iron in them.  Black carrot juice is an excellent blood cleanser and it is good for eye sight and blood circulation. Due to its highly fibrous nature, it keeps the alimentary canal clean.  It acts as a moistening agent and tones up the skin.  It is good for treating acne.

Kanji is a popular drink made in the Northern India during the winter and spring as that is when the black carrots are available in the market.  It is a drink with a fermented aroma so everyone does not like it.  It is highly nutritious and is very good for stomach.

I remember I never liked it in the childhood but as time went by I acquired the taste for it.   Kanji should be taken in moderation (not more than two glasses a day) even if you like the taste of it.  It is very simple to make.  Kanji can be preserved only for a week.

Ingredients:

6-7 black carrots, 3 liter water, 4 tsp brown mustard seeds (rai), 4 tsp rock salt, 2 tsp red chili powder.

Method:

Wash and peel off the carrots.  Cut into pieces lengthwise.

Grind the mustard seeds and mix with salt and red chili powder.

Mix all the ingredients in a glass jar or a terracotta pot but never in a metal pot.

Stir well.  Let it sit in sun for three days.

Shake the jar 5-6 times a day.  It should be ready in 3 days.

Check the taste before serving.

Stir well and pour into a glass with 2-3 pieces of carrots.

Makka Roti(Corn bread) with radish and fenugreek

Makka in Punjabi stands for maize and roti is Indian flatbread.  Generally makka roti is eaten during the north Indian winters along with sarson ka saag(mustard greens).These are prevalent during the North Indian winters.  

If you prefer to eat Makka roti with some twist, try it either with radish or with fenugreek leaves or a combination of both.  In this case you don’t need mustard green to accompany this makka roti.  You can enjoy this with lots of butter and yogurt.  Makka roti is unleavened bread and the lack of gluten makes it hard to roll out and make it like a traditional roti.  My mother and grandmother made this hard to make roti with their bare hands like a magician.  I don’t have that magic in my hands so I decided to experiment making the makka roti between the zip lock bags.  It is rightly said all is well what ends well.

Ingredients:

Makki Ka Atta (Corn Flour) 2 cups, salt 1 tsp, ajwain (Carom Seeds)  1 tsp,  Wheat flour ½ cup, grated ginger ½ tsp,  peeled and grated radish (muli) ¼ cup,  cleaned, washed and chopped methi leaves(fenugreek leaves) 1 cup, hot water ½ to 1 cup, cooking oil for frying, butter or ghee to accompany the cooked roti.

Method:
 Mix the salt, ajwain, ginger, radish and fenugreek leaves to the corn and wheat flour.
 Mix everything well. 
 Add in hot water, about ¼ cup at a time.

 Knead to make it a pliable so that you are able to make a ball.
 Take a plastic bag/Ziploc and cut it open. Place it on your rolling surface and wet it       .
 Place the ball and add a few more drops of water on top.

 Now press gently on the ball and flatten it with your palm evenly.
Carefully remove from the plastic and place on a hot griddle or tawa.

 Allow it to cook on the bottom.
 After a couple of minutes, put a few drops of cooking oil on top and flip.
 Cook the other side as well and take it off the flame and serve hot with a blob of butter or ghee and yogurt.