Mustard Seeds for health benefits

Mustard seeds have been around since 5000 years ago. Mustard (Rai) is small round seeds of mustard plant.  They range from yellowish white to dark brown in color.

 Earliest reference to mustard seeds is from Buddha’s time.  Legend is when a mother lost her only son; she took his body to Buddha to find a cure to make him alive again.  Buddha asked her to bring a handful of mustard seeds from a home that has never lost a child, husband, parent or friend.  When the mother was unable to find such a house in the village, she learned that death is common to all and no one can escape it.

The French have used mustard seeds as a spice since 800A.D.  Jewish texts compare the Universe to the size of a mustard seed to demonstrate the world’s insignificance and to teach humility.  During the middle ages, surgeons disinfected their hands with a paste of mustard.  Mustard seeds are used in pickles and many savory dishes all over India.  Mustard oil is used in cooking and for body massage.

Mustard grows well in temperate regions.  Major producers of mustard seeds include Canada, Hungary, Great Britain, India, USA and Pakistan.

Mustard seeds are known to be anti microbial agents as they can destroy all the food borne pathogens quite effectively.  It is believed that mustard seeds have a compound called Isothiocyanates which can stop the growth of cancer cells.  These seeds contain high amount of selenium that helps in the occurrence of asthma.  Mustard seeds contain magnesium, iron, calcium, zinc, protein, niacin and omega 3 fatty acids: all the nutrients that are needed for healthy living.

 There are three varieties of mustard seeds available.  Black mustard seeds have a very strong and distinct flavor so used most often in Indian dishes. Brown mustard seeds originated in the Himalayan region.  They are used for garnishing but only after they are toasted or fried a little.  White mustard seeds are light tan and slowly turn bright yellow.  They are used in pickles and many savory dishes in South India.

Mustard seeds belong to the Cruciferae family and other members of this family are cabbage.  The botanical name of mustard seeds is Brassica juncea.

Aloo-Methi(Potato and Fenugreek leaves)Combo

Methi or fenugreek leaves is a wonder herb which is rich in protein, calcium, phosphorus and iron in their natural forms.   Its mineral and vitamin contents are also very high and  is easily assimilated by our body.  No wonder it is very popular in Indian kitchen.  Since methi leaves are little bitter, they work well with natural sweetness of potatoes.  Enjoy cooking this aloo and methi combo not just for the taste but for the health benefits as well.

Ingredients:

Methi leaves(fenugreek)  1 bunch, small potatoes 15 to 18 , ginger grated 1 tsp, garlic minced 1 tsp, zeera (cumin) seeds ½ tsp,  asafetida  a pinch, turmeric powder ¼ tsp, salt  to taste, mustard oil or any cooking oil 1 tbsp, coriander powder 1 tsp, green chile 1 chopped finely(optional).

Method:

Clean methi(fenugreek) leaves.  Only the leaves should be saved and branches although tender should be discarded. (see pic). After cleaning the whole bunch of methi leaves, wash them at least two or three times before chopping them.

Wash potatoes very well as small potatoes should be used with the skin. Cut potatoes into half.

Heat the mustard oil.  Add asafetida.  After ten seconds, add cumin seeds.  When they stop spluttering add ginger and garlic. Now add turmeric and salt.  Mix well.

Add potatoes and chopped methi leaves.  Cook them on a medium flame for five minutes.  Add green chile if you like it hot. Then reduce the flame and cook till potatoes turn soft and methi leaves blend well with potatoes. If methi leaves aren’t well blended with potatoes they tend to taste on the bitter side.

Add coriander powder and mix well.

Enjoy with the wheat flour paratha or chapatti.

Note: Although any cooking oil can be used for cooking potato and fenugreek but the pungency in the mustard oil adds to the flavor.

                                                             

Guacamole

Guacamole is a dip made of avocado.  Avocado is a wonder fruit or vegetable which is full of nutrient contents such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C, copper, with reasonable calories in it.  Avocado contain oleic acid, a monounsaturated fat that may help lower cholesterol.   After a week of avocado diet, patients had significant decrease in cholesterol contents.  Avocado is a good source of potassium, a mineral that helps regulate blood pressure.  The best part is avocado can be used in its natural form to enjoy the taste and the health benefits.  It is good to use the ripe avocado for the dip as unripe one is often bitter in taste.  Avocado dip or guacamole can be eaten with corn chips or even as salad dressing.

 

Ingredients:

1 ripe avocado,  1 small onion finely chopped, 1 green chili finely chopped,  1 medium tomato finely chopped,  2 cloves of garlic minced,  1 tsp salt, juice of one lemon, ¼ cup washed and chopped cilantro or coriander leaves, 1 tsp tomato salsa.

Method:

Cut avocado in half, remove the seed and scoop out the pulp with a spoon.

Mash pulp with a potato masher, add onion, chili, tomato, garlic, salt and lemon juice.

Mix well and add salsa dip to it.  Now add cilantro or coriander leaves and enjoy.

Tomato Salsa

Tomato Salsa is a sauce or relish which is necessary and almost a must accompaniment with all Mexican meals. Salsa means sauce in Spanish and most common one is made of tomatoes, onion and chile.  The best part about salsa is if you like it very hot and spicy, add more chilies to your salsa.  It does not require too much cooking.  Some innovative people have started making mango and pineapple salsa also.  So let us make tomato salsa here to enjoy with corn chips.

 

 Ingredients:

6 Ripe medium size tomatoes, 1 tbsp cooking oil, 1 big onion finely chopped, 2 cloves of garlic crushed, 2 green chilies chopped finely,  juice of 1 lemon, ½ tsp salt, ¼ tsp black pepper, 1 tsp sugar, ¼ cup coriander(clintro) leaves cleaned, washed and chopped.

Method:

Heat oil in a pan, add onion and garlic and sauté for a couple of minutes.

Chop three tomatoes and make puree of other three tomatoes in a mixer. Add the puree tomato to the sautéed onion and garlic mix.  Add salt, sugar and green chilies.

After one boil add the chopped tomatoes to the mix.

Cook for another 3 minutes.

When cool pour in a glass bowl, add lemon juice and coriander(clintro) leaves.

Enjoy with  tortilla chips.

Carrot Halwa(Gajar halwa)

Happy New Year, everyone!  I want to start the new year with a sweet dish.  What can be better than carrot halwa.  Although carrots are available all year round but the carrots of winter are very sweet and juicy.  As it is well known carrots are a great source of vitamin A and they are good for skin, bones, hair and eyesight.  So let us start the new year with a healthy sweet dish.

Ingredients:

Carrots 2 lbs, sugar 1 ½ cup, ghee(purified butter) 1 tbsp, c, cardamom powder 1 tsp, chopped almonds and cashews 1 cup, raisins ¼ cup,  dry milk powder 1 cup, 5 pieces of burfi or a 1 ½ cup mawa.

Method:

Wash, peel and grate carrots.

Heat ghee in a pan, add cardamom powder. Add carrots and reduce flame to medium.

Keep stirring the carrots till they dry up, it should not take more than 20-25 minutes.

Add sugar and let the mixture cook on a slow flame.

Add nuts and raisins and let the moisture dry up completely.

Turn off the stove.  Add dry milk powder and mix very well.

Grate burfi or mawa and pour on the top.  Mix the mawa or burfi after five minutes.

Enjoy warm

Hung Yogurt Dip and Home Made Crackers

Hung yogurt recipe is an excellent dip which can be made in a jiffy. It is not just tasty but low fat too.  This dip can be served with vegetables as an appetizer.  You can serve this dip with ready made crackers from the market or you can bake your own crackers.  One can ask why bake crackers in this age and time when there is no end to the variety of crackers available in the market.  Well freshly baked crackers just melt in the mouth.  Either way this dip and chip combo will impress your family and guests.

HUNG YOGURT DIP

Ingredients:

2 cups of hung yogurt

1 medium onion

2 cloves of garlic

¾ tsp of salt

½ tsp of black pepper

½ tsp of dry basil

juice of half a lemon

1/2 tsp olive oil

Method:

If you have about 4 cups of sour yogurt, put it through muslin or cheese cloth.  In 5 to 6 hours all the water will drain and you will be left with creamy yogurt like Greek yogurt.

Put this yogurt in a bowl, add finely chopped onion, crushed garlic, salt, pepper,lemon juice, olive oil and basil and mix very well.  Your dip is ready.  Refrigerate it before serving with crackers.

HOME MADE CRACKERS

Ingredients:

1 ½ cup samolina (rava)

 ½ cup wheat flour

1 cup white flour (maida)

1 tsp salt

½ tsp caraway seeds(ajwain)

1/3 cup canola oil

1 cup warm water

1 tsp of lemon pepper and chives (optional)

Method:

Mix all the flours, salt, oil in a big bowl.

Add warm water and start kneading the dough.  Make sure that dough is not too tight.  Neither it should be sticky nor too dry.  In case you need to add more water to make it  more pliable, please do so.

Divide dough into eight equal parts and shape them into balls.  Gently rub a bit of oil on every ball and place them in a plate.  Cover with a plastic wrap or dishtowel and let it stay on the room temperature for one hour.

Preheat oven to 450 degree F or 220 degree C.

Flatten one dough ball.  Using rolling pin shape into a flat chapatti.  Cut the dough into any shape.  Poke each cracker with a fork to prevent puffing.

Sprinkle lemon pepper and chives on each cracker(optional).  Place them in a baking tray.

Bake till golden brown which roughly takes 10 minutes or so.

When cool serve with a dip.

Mrs Wilson's Yummy Sambar

Sambar is like vegetable soup taken with idli, dosa, vada and other South Indian dishes.This recipe is very special to me as it was given by my friend’s Mom who passed away a few years ago.   When  I lived in Chicago and craved for the taste of authentic Indian Sambar, Mrs.Wilson’s recipe often came to my rescue. Once after the lunch  at my friend’s home I asked her Mom how she made such yummy sambar, she went to the kitchen and in five minutes came out with the recipe.  Last week, my friend, who was missing her Mom’s Sambar, asked me if I still had her recipe.  I told her I would be honored if she would let me put this on my blog and share it with the world.

Ingredients:

1 cup yellow split lentil(dal), 1 big onion chopped (for cooking with dal), 1 medium egg plant(bringal), ½ lb. green beans,  4 sticks of celery, 4 green chilies, 2 tsp of fresh lemon juice, 1 medium onion chopped finely, 1 big tomato chopped, ½ tsp of mustard seeds(rai). 2 tsp of cooking oil.

Ingredients for spices:

2 tsp coriander seeds, 6 red peppers, ½ tsp cumin seeds, 10 black pepper corns, ½ tsp mustard seeds(methi),  5 tsp grated coconut, ½  tsp turmeric powder.

Method:

Roast spices except turmeric powder.  First put grated coconut in a frying pan and keep stirring it constantly till it becomes light brown.  Now add all other spices, except turmeric, and roast them.  Then put all the roasted spices in a blender and add turmeric powder as well.  Add 1 cup of water to it and grind it into a paste.  Keep this spices blend separately

 Boil 8 cups of water in a pan and  add yellow split lentil(dal) and chopped onion.  Cook till very soft.  Now add beans, celery, green chilies till they turn very tender.  At this point add chopped egg plant and blend of spices and let it simmer for sometime.  Add  lemon juice and salt to taste.

Heat cooking oil in a pan, add mustard seeds.  When they stop spluttering, add medium chopped onion.  As they turn light brown add chopped tomato and fry them well.  Now add this to already cooked sambar.

Sambar is ready to be eaten with idli or dosa or feel free to have it as a soup.