Healthy Sandwich

Healthy  Sandwich
Ingredients
4 Boiled Eggs yolk removed (optional)
2 Potatoes Boiled
1 Onion chopped
1/2 Capsicum chopped
2 Green Chillies
1/4 Cup Sprouted Moong
2 tbsp Curd
Rock Salt to taste
1/2 tsp Pepper powder
1/2 tsp Roasted Cumin powder
1 Packet Brown, White or Multigrain Bread
1 tbsp Melted Butter for brushing

Method
Take a mixing bowl, add the boiled egg whites, potatoes, onion, capsicum, green chillies, sprouted moong, curd, roasted cumin powder,  salt and pepper powder. Mix it together.  Take 2 pieces of bread. Add 2 big spoon of the suffing. Toast it on a skillet. Brush melted butter on both the sides. Serve hot with sauce and chutney.
P. S. If vegetarian please omit the eggs and increase the proportion of the vegetables. Grated Carrot, grated Beetroot , grated cucumber can be added for the suffing.

Healthy Germinated Whole Moong Stir Fry

Healthy Germinated Whole Moong Stir Fry
Ingredients
Germinated Moong
1 Onion chopped
1 Tomato chopped
1 Fresh Chilli broken into half
4 Garlic cloves chopped
1/4 tsp Mustard seeds
Few Curry leaves
1/4 tsp Tumeric powder
1/4  tsp Cumim powder
1/4 Coriander powder
1/4 Garam Masala powder
1 tsp Lime juice
Few Coriander leaves chopped
1/4 tsp Oil

Method
Take a pan. Add oil, let it heat. Add The mustard seeds, let it crackle, add the curry leaves , garlic, chilli and onion. Stir it for 2 minutes. Add the germinated moong. Stir fry, add the tomato, turmeric powder, coriander powder, cumin powder, salt and garam masala powder. Stir for 4 minutes. Add lime juice and coriander leaves. Have it as you want.. Mix it with puff rice and chutney or have it with chapati or make a salad with it add chopped cucumber, pomegranate, any tangy fruits or sandwiches.

For the Germination
Ingredients
1/2 cup Whole Moong

Method
Take the whole moong, wash and soak it water. Change water in between the day on the 1st day. Next day that is 2nd day, take a colander and place a dip vessel underneath the the colander. Place a damp malmal cloth on the tray. Wash the moong and change water. Spread the soaked moong on the cloth. Cover the moong with the damp cloth from top. On the 3rd day sprinkle a glass of water on the the moong and cover it back with the damp. In between leave it open for the sunlight for some time.  On the 4 th day sprinkle water and cover with a damp cloth, leaving it open for some time for the sunlight. On the 5 th day small leaves will appear. At this stage it can be used for cooking.

Healthy Thalipeeth and Lal Mirchi Cha Thecha Healthy Treat for yourTastebuds and Soul

Healthy Thalipeeth with Lal Michi Cha Thecha

This Thalipeeth was made by Musi( Aunty) who stays with us. She took care of my mother and now takes care of my Mother in Law. Some how after my mother's death she gave me immense support. I believe she is next to my Ma. Today she made this Healthy Thalipeeth for me. Using curd instead of oil and water while flattening the dough was her idea. 

Thalipeeth is a traditional Maharashtrian dish. This dish is made with Jowari, Bajri and some veggies add to the flour... A healthy dish indeed... 

Healthy Thalipeeth

Ingredients

1 cup Jowari

1 cup Bajri

1/2 cup Whole Wheat Flour

1 finely chopped Onion

1/2 cup Spinach chopped

1 medium size Carrot grated

1 cup grated Bottle Gourd

2 finely  Green Chillies chopped 

2 tbsp  Coriander leaves finely chopped 

Rock Salt to taste

1/2 tsp Turmeric powder

1 tsp Coriander seed powder

1 tsp Cumin seed powder

1/2 tsp Garam masala powder

1/2 tsp Chilli powder

1 cup Curd or more

Oil spray

Method

Take a mixing bowl. Add all the flours, chopped vegetables and spices. Add curd and make a soft dough.

 Take a plastic sheet. Add 1/4 tsp of curd on the plastic sheet and spread it. 

Take a portion of the dough, make a round ball. Put the dough ball on the plastic sheet.

 Add 1/4 tsp curd on the dough.

  Flatten the dough very gently by pressing it from all the sides. 

Heat the pan. Spray oil on the pan. Slowly left up the rolled  dough along with the plastic sheet with one hand and turn the plastic sheet along with the rolled dough on the other hand. Pick the plastic sheet gently. 

Put the rolled dough on the pan. 

 Spray oil and cook from both the sides. 

Serve it with Red Mirchi Cha Thecha. 

Red Mirchi Cha Thecha

Ingredients

8 to 10 Red Chillies

1 small Onion cut into 4 pieces

8 to 10 Garlic cloves

Rock Salt to taste 

Method 

Take all the ingredients and grind it coarsely. 

P.S. I have not fried the ingredients before grinding due to dieting.  

Fish Fry Healthy Treat for the Tastebuds and Soul

Fish Fry Healthy Treat for the Tastebuds and Soul
It is one of the Bengali Delicacy. It is a well know street food of Kolkatta. Usually it is fried in oil, but today I have made fish fry which is not fried.

Ingredients
6 pieces of Boneless Fish Fillets cut into rectangle shapes
1/2 tsp Garlic paste
1/4 tsp Chilli paste
1/4 tsp Ginger Paste
Rock Salt to taste
1/2 tsp Pepper powder
1/2 tsp Lime juice
1 cup Roti Crumbs
2 Egg Whites
Oil spray

Method
Marinate the fish with lime juice, ginger paste , garlic paste , chillies paste, pepper powder and salt for 1 hour.  Beat the egg whites. Take the roti crumbs on a plate. Dip the marinated fish fillet in the egg white. Apply the roti crumbs on the fish. Dip the fish once more in the egg white and coat the fish again with the roti crumbs and shape the fish properly. Take a baking tin. Spray the oil on the baking tin. Place the fish fillets on the baking tin. Grill at 200 degrees celcicus for 45 minutes in a pre heated oven, turning the fish every 15 minutes spraying oil once on both the sides of the fish. Serve hot with salad and mustard sauce.

Usal Pav Healthy Treat for the Tastebuds and Soul....

Usal Pav Healthy Treat for the Tastebuds and Soul....

Usal is a traditional Maharashtrian dish made with sprouted mixed beans and is served with Pav. I have made this dish using very less oil.

For the Usal
Ingredients
1 cup sprouted Beans
1 medium size Onion finely chopped
1 big size Tomato chopped
1/2 tsp Turmeric powder
1 tsp Goda Masala powder
Rock Salt to taste
1/4 cup Masala paste
Few Curry Leaves
1/4 tsp Cumin seeds
1/4 tsp Oil
Few Coriander leaves for garnishing
1 Lime cut into pieces

Method
Take a pressure cooker, add all the above ingredients, add 1 1/2 cups of water, pressure cook and give 4 whistles. Let the pressure release, then open the cooker. Take a small pan. Add oil, let it heat. Add the cumin seeds and curry leaves. Let the cumin seeds splatter. Add the seasoning to the usal. Let it simmer on a low heat till the water reduces. Garnish it with coriander leaves. Serve the Usal with Pav, chopped onions and lime.

For the Masala paste
Ingredients
1 small size Onion sliced
2 tbsp fresh Coconut grated
3 Garlic cloves
1 small piece Ginger
1 Dry Red Chilli
1/2 tsp Fennel seeds
1/2 tsp Coriander seeds
1/2 tsp Cumin seeds
Rock Salt to taste
1/4 tsp Oil

Method
Take a pan, add oil. Let it heat. Add onion,sauté the onion on a low flame. As the oil is very less, it may tend to burn, add 1 tbsp oil, add ginger, garlic, red chilli, fennel seeds, coriander seeds, cumin seeds and stir fry for 2 minute. Remove it from the pan and keep it aside. In the same pan add the coconut and stir fry the coconut for 2 minutes till brown. Oil is not required stall as the coconut releases it's oil. Add all the roasted masala and salt in the grinder to make a paste. Add little water when required while grinding.

Goda Masala
Ingredients
1/4 cup Coriander seeds
2 tbsp Cumin seeds
2 tbsp Caraway seeds
1/2 tbsp a Stone flower
4 Dry Red Chilli
1/4 tsp Asafoetida
2 sticks of Cinnamon
2 Cloves
1 Black Cardomon
2 Green Cardomon
1 tsp Turmeric powder
Salt to taste
1/4 cup Dry Coconut grated
4 tsp Sesame seeds
1/4 tsp Oil

Method
Dry roast the coconut and the sesame seeds till brown on a low flame. Keep it aside. Add oil in the same pan. Add the oil. Let it heat. Add the red Chilles, coriander seeds, cumin seeds, caraway seeds, stone flower, pepper corn, cinnamon sticks, cloves and black and green cardomon. Roast it on a low flame till a aroma of the spices spread in the kitchen. Take off the gas, mix the sesame seeds, coconut, turmeric powder, asafoetida and salt with the spices. Let it cool. Grind in to a fine powder. Store it in a air tight container in a dry cool place.

Muglai Paratha with Aloor Tarkari Healthy Treat for the Taste buds and Soul

Muglai Paratha with Aloor Tarkari Healthy Treat for the Taste buds and Soul
This is one of the dish Prabasi Bengalis (Bengalis living out of Bengal) waits for the Durga Puja celebration.  The Mugali Paratha is a Mugal cuisine from Bangladesh and now a very popular street food of Bengal. Mugali Paratha is made using All purpose flour dough and stuffed with keema, eggs, onion, chilli and pepper. The dough is rolled and then places on a hot skillet. Keema stuffing in added in the centre. An egg is broken on the stuffing, mixed with the stuffing and the dough is folded like an envelop. It is shallow fried in oil. It is served with salad and Potato Bhaji. Here I have made Mugali Paratha in a healthy way using very less oil.

For the Stuffing
Ingredients
250 grams Kheema ( Soya Granules, Chicken Or Mutton Keema) I have used Chicken Keema
2 Egg Whites
1 Onion finely chopped
1 to 2 Green Chilles Chopped
1 /2 tsp Garlic and Ginger grated
Rock Salt to taste
1/2 tsp Pepper powder
1/4 tsp Oil

Method
Take a wok. Add oil, add the onion. On a low flame sauté the onion till it changes its colour, add the ginger and garlic grated. Since the oil is very less, it may get burn so add a tbsp of water. Sauté it for a minute. Add the Keema, chopped chillies , salt and  Pepper. Cover and cook till the water for the Kheema has dried up. Cool the stuffing down. Add the egg whites. Mix and keep it aside.
If using Soya granules, then boil the granules with salt. Squeeze the granules out from the water. Then follow the same process.

For the Dough
Ingredients
2 cups Whole wheat Flour
1 Egg White ( optional)

Method
Knead the flour well with water and egg white to make a smooth semi hard dough. Keep it cover for 15 minutes.

To make the Paratha
Ingredients
Dough
Stuffing
Oil spray ( fill the spray with half oil and half water)
1 tsp Oil

Method
Take a big  lemon size portion of the dough. Apply little oil on the rolling pin and board. Roll the dough out the size of the rolling board. Add 2 tbsp of the stuffing. Fold the dough from all the four sides like an envelop. Take a non stick skillet. Place the paratha on the skillet. Cook the paratha on a low flame. Press the paratha from all the sides to cook evenly. In between spray with the oil spray. Cook from both the sides. Cut into pieces and serve hot with aloo Tarkari and salad. Repeat the process with the remaining stuffing and dough.

P.S. Oil spray bottle filled with half oil and half water helps in less consumption of oil at the same time gives an oily effect.
To avoid consumption of more salt, no salt is add to the flour, as the stuffing has salt in it.

Aloor Tarkari ( Potato Bhaji)
Ingredients
2 big Potatoes cut into big cubes
2 Tomatoes grated
1/2 tsp Ginger Paste
1/4 tsp Garlic paste
1/4 tsp Chilli paste
4 tbsp beaten Curd
Rock Salt to taste
1/2 tsp Cumin powder
1/2 tsp Coriander powder
1/2 tsp Garam masala powder
1/2 tsp Turmeric powder
1/2 tsp Cumin seeds
1 Bay leaf
Pinch of Asafoetida
1/2 tsp Melted Ghee

Method
Take a wok, add 1/4 tsp ghee, add cumin seeds, bay leaf and asafoetida. Sauté for 30 seconds. Add the ginger, garlic, chilli paste and 1 tbsp of water. Sauté it for a minute or 2. Add the grated  tomato. Add salt, turmeric powder, coriander powder, cumin powder and garam masala. Stir it, cover and cook for 2 minutes. Add the curd. Cover and cook for 3 to 4 minutes, stirring it occasionally. Add 1/2 cup water and cook on a low flame till the potatoes are cooked. Add the remaining ghee and sprinkle garam masala powder from top.

Healthy Easy Arabic Chicken

Healthy Easy Arabic Chicken
This chicken is cooked in a healthy way with very less amount of oil used ...

Ingredients
1 kg Chicken pieces
1 Onion sliced
1 Tomato chopped
1/2 tsp Ginger paste
1 tsp Garlic paste
2 cups of beaten Curd made from skimmed Milk
Rock Salt to taste
1/2 tsp Pepper powder
1 tbsp Arabic Spices powder
1/2 tsp Roasted Sesame seeds
1/2 tsp Olive Oil

Method
Take oil in a wok and heat it, add onion and stir fry until light brown in colour, add in ginger and garlic paste. Cook for a minute. Add chicken and cook until it changes its colour, add the chopped tomato and the beaten curd. Add the salt,pepper powder and Arabic masala powder. Cover and cook until meat is tender and the gravy has dried up as it is a semi dry dish. Sprinkle roasted sesame seeds and serve hot.

Arabic Spice Powder
Ingredients
2 tbsp Peppercorns
2 big sticks of Cinnamon
1 tbsp Cloves
1/2 tbsp Cardomon seeds
6 Red Dry Chillies
1 small Nutmeg
1/4 cup Coriander seeds
1/4 cup Cumin seeds
1/2 tbsp Turmeric powder

Method
Blend the above ingredients together in a blender and make it into a powder

Mujaddara Arabic Lentil Rice with Brown Onions served with Laban

Mujaddara is a Arabic Lentil Rice very similar to our Indian Masoor Palau and it is served with Laban again very similar to Indian Raita. I have used very less oil and cooked this in a cooker, but this can be cooked in a pot.
Mujaddara  Arabic Lentil Rice with Brown Onions
Ingredients
1 cup Brown Lentil
1 cup Basmati Rice
2 Big Size Onions sliced
4 Garlic Cloves minced
1 stick Cinnamon
1 Green Cardomon
2 Cloves
1/2 tsp Cumin seeds
1 tsp Cumin powder
1/2 tsp Pepper powder
Rock salt to taste
1/2 tsp Olive Oil
Olive oil spray

Method
Take the Rice and the Lentil separately wash it and soak it for 30 minutes. Take a cooker add 1 1/2 cup water,  the lentil and some salt to taste and give just 2 whistles. The lentil should cook at the same time should not be mashy. After the pressure releases remove the lentils and drain the water out.
Keep it aside. Take the same pressure cooker, add 1/2 tsp oil, heat it up. Add the cumin seeds, cloves, cardomon and cinnamon. Let it crackle. Add the garlic and 1/4 of the sliced onions. Sauté it till the onions changes it's colour. Remove the water from the rice. Add the rice in the cooker. Stir the rice for 2 minutes, add 2 cups of water, salt to taste, cumin powder and pepper powder, close the lid and give just one whistle. Let the pressure release, open the cooker and add the cooked lentils. Very gently mix the rice with the lentil. Now just cover and cook till the rice is done. Now take the remaining onions, and spread them on a oil sprayed baking tin. Spray oil on the onions too. In a pre heated oven at 200 degrees Celsius brown the sliced onions for 10 minutes. Take it out from the oven and stir the onions once, put it back in the oven for another 10 minutes.. Repeat the process till golden brown in colour.
OR
Take a non stick pan, spray the oil and sauté the onions on a low flame until brown in colour, if required then spray oil once more in between the process.
Put the Mujaddara into a serving dish and spread the brown onions on the top. Serve with Yogurt Cucumber Salad called Laban.

Cucumber Laban
Ingredients
2 cups Curd made from skimmed Milk
2 cups Cucumber Grated
1 Garlic cloves grated
1/4 tsp Lime juice
1/4 tsp Pepper powder
Rock Salt to taste
1/2 tsp Dried Mint

Method
Take a mixing bowl, add curd, salt, pepper powder and lime juice. Whisk the curd well. Add the cucumber and garlic and whisk it again. Add the dried mint from top and serve it with the Rice.

Vegetable Chops a Healthy Treat for your Taste Buds and Soul...

Vegetable Chops a Healthy Treat for your Taste Buds and Soul...
Few days remaining for Durga Puja celebration. In Bengal and other parts of the country Durga Puja is celebrated by Bengalis in a huge scale. Debi Puja and Pet Puja that is Prayer to the Goddess and Offering to the stomach goes hand in hand... Some people fast but many like me wait to eat, specially   the Prabasi Bengalis. People go Pandal hoping to pray to the Goddess and there after celebrate the festival by eating in the Pandals. There are food stalls put up in the Pandals. Morning people eat the Prasad in the Pandals like Khichadi, Labra, Payesh, Chutney and in the evening dishes like Muglai Paratha with Kosha Mangsho, Luchi Aloordum, Kosha Chicken, Mach Bhat, Mochar Chop, Vegetable Chop, Mutton Cutlet, Fish Fry, Mutton Biriyani, Rasogulla, Misthi Dai, Jhal Muri, Tele Bhaja are sold in the Pandals. This year no Pandal food for me as on Diet, but why deprive my soul of good food...
Made 100 % Healthy Vegetable chops which are not fried but baked.... And it is served with vegetable salad and home made healthy Kasundi.

Ingredients
1 cup grated Beetroot
1 cup grated Carrots
2 grated Boiled Potatoes
1 or 2 chopped Green Chillies
1/2 tsp grated Ginger
1 tbsp Raisins
1/2 tsp broken Cashewnuts or Almonds
Rock Salt to taste
1 tsp Bhaja Masala powder ( 1/2 tsp Cumin seeds, 1/2 Coriander seeds and 1 dry red chillies - Roast it and grind it in a grinder)
1/4 tsp Garam Masala powder
1/4 tsp Cumin seeds
1 Bay leaf
1/2 tsp Melted Ghee
2 tbsp Wheat flour + 1/4 cup or little more Water mix to make a thin batter
Oil spray
1 cup Roti crumbs

Method
For the Roti crumbs, take 6 rotis made without oil and salt.Roast it in a microwave till crisp. Break into pieces. Grind the crisp roti pieces in a grinder to make a fine powder. Keep it aside. This can be stored in the fridge for further use. Take a pan, add ghee in the pan. Let it heat. Add cumin seeds and bay leaves, let the cumin seeds crackle. Add the ginger and sauté for few seconds. Add the beetroot, carrot and the boil potatoes, stir it and cover the pan, cook for 5 minutes on a low flame stirring it occasionally. Add the garam masala, salt, Bhaja masala, raisins and broken cashewnuts or almonds. Mix it and let it cook for 2 to 3 minutes more. The mixture will start to bind together, till then cook the vegetables. Take it off the gas and cook the vegetables. Spray oil on a baking tin. Divided the vegetable mixture into equal lemon size balls, shape the balls  into oval shape.  Take the whole wheat water mix. Take the roti crumbs in a plate, take each oval shape balls and roll it in the crumbs once. Now take each vegetable chop and dip it in the whole wheat thin batter and roll it on the roti crumbs again. Now place the vegetables chop on the baking tin. Spray the oil on the chop ones. Bake the chops for 15 minutes at 200 degrees celcicus for 15 minutes, then turn and bake again for 15 minutes. Check if the vegetables have become brown in colour. If not repeat the process for 5 minutes to 10 minutes till brown in colour. Serve it hot with salad and home Kasundi

Salad
Ingredients
1 Cucumber cut into strips
1 Boil Beetroot cut into strips
1 boiled Carrot cut into strips
1 Tomato cut into half and the seeds removed and cut into strips
1 Onion sliced
Rock Salt to taste
1/4 tsp Pepper powder
1/2 tsp Lime juice

Method
Mix all the above ingredients and serve it with vegetable chops.

Kasundi
Ingredients
1 small Raw Green Mango pieces
3 Green chillies
3 Garlic cloves (optional)
1tbsp Black Mustard seeds
1 tbsp Yellow Mustard seeds
Rock Salt to taste
Pinch of Turmeric Powder
1 tbsp of Mustard Oil

Method
Blend all the ingredients in a blender except for the mustard oil into a paste. Add little water to get a thick paste and blend it again. Now add mustard oil little at a time while blending. Store it into a glass bottle in the fridge. Let it stand for a day. Serve it with Chops, Mughlai, Cutlets....

Pani Puris Healthy Treats for your taste buds and Soul

Pani Puris
Healthy Treats for your taste buds and Soul... Why deprive yourself from having chats while on a diet. Here is a quick recipe for you. Who does not love Pani puri... We all do... So eat it guilty free. Usually Pani puri is made with puris which is deep fried, but now a days you get the Puri padas which can be made in the microwave and roasted. The Green Pani puri water traditionally is made from tamarind pulp and mint leaves with roasted cumin powder. Here I have used raw mango to give it a twist. Similarly the  tamarind chutney is made traditionally from tamarind pulp and Jaggary with roasted cumin powder. Here again I have made it with fruit juice and date pulp. The stuffing is made with mix sprouted beans with potatoes which can be replaced with boiled mashed raw banana instead of the potatoes. 

If you are on a restricted diet and not allowed to have certain ingredients please contact your dietician and you can replace or substitute the ingredients. Add salt according to your required measurement. 

Sweet Chutney
Ingredients
1/2 cup Fresh Pomegranate or any Tangy sweet juicy fruits like Pineapple, strawberry, sweet lime, orange, kiwi... If you want more tangy add more juice while blending. 
1 cup seedless Dates chopped
Rock Salt to taste
Black Salt to taste
1 /2 tsp Roasted Cumin seed powder

Method
Take a small pan. Add 1/2 cup water. Add the dates and cook well till pulpy. Add the pomegranate juice and date pulp in a blender and blend it. Add salt and roasted cumin seed powder. Add l/2 cup or more water to make liquid sweet chutney. Keep it in the fridge to cool it.

Green Chutney
Ingredients
1 small Raw Mango cut into pieces
1/4 cup Fresh Mint leave
2 tbsp Coriander leaves
1 small Green Chilli
1/2 tbsp + 1/2 tsp Roasted powder Masala
Rock Salt to taste
Black Salt to taste
Few Mint leaves for garnish

Method
Blend the mango, mint leaves, coriander leaves and green chilli in a blender into paste. Add the Chutney in a bowl, add salt and the roasted masala in the chutney... Add 1/2 cup water or more to make a tangy liquid green chutney. Add few mint leaves for garnishing. Keep it in the fridge to cool.

P. S. After adding water to the sweet and green  chutney taste and adjust the salt and roasted masala powder accordingly...

Pani Puri stuffing
Ingredients
1 cup Sprouted Mix Beans Boiled
1 Big Potato Boiled and Mashed
1 Green Chilli minced
Rock Salt to taste
1 1/2 tsp Roasted Masala powder
1/4 tsp Tamarind pulp
Few Mint and Coriander leaves chopped

Method
Mix all the above ingredients together.

Roasted Masala powder
Ingredients
1 tbsp Cumin seeds
1 tbsp Coriander seeds
2 Red Dry Chillies

Method
Roast all the above ingredients and cool it. Add the ingredients in a grinder and grind it to make a powder.

Pani Puri Puris
Ingredients
Puri Papads

It is readily available in the market. 

Method
Take 4 to 5 papads at a time. Microwave it for 30 seconds to a minute. The puris are ready..

To make pani puri. Take a puri prick from the centre and make a hole. Add a spoon of stuffing. Dip in sweet water and green chutney water a enjoy.

Egg White Omelette stuffed with Stir Fried Mix Beans Sprout Salad

Egg White Omelette stuffed with Stir Fried Mix Beans Sprout Salad
Ingredients
2 Egg Whites
1/4 cup Mix Sprouted Beans
1/4 cup Salad ( Mix of chopped Vegetables - Boiled Beetroot, Tomato, Red Cabbage, Tomato, Cucumber)
2 Garlic chopped
1 Green Chilli chopped
Rock Salt to taste
Pinch of Pepper powder
1/4 tsp Melted Butter

Method
Take a small pan. Brush butter in the pan. Add the garlic and the chopped chilli. Sauté it for few seconds. Add the sprouts and salt, stir it and cook for 2 to 3 minutes. For the salad, mix all the chopped vegetables and the stirred fried sprouts together with a pinch of salt and pepper in the mixing bowl. Take the egg whites, add pinch of salt and beat it. Take a skillet and brush butter on the skillet. Spread the egg white on the skillet. Cook for  few seconds, add the salad on one side of the omelette. Fold the other side over the salad  and serve hot... It is filling and healthy.

Moroccan Kababs served with vegetables and Doi Begun...

Moroccan Kababs served with vegetables and Doi Begun... 

Healthy Fusion... Combining the recipes of the 2 countries India and Morocco... 

The other day I had been to a food event where Oriya food was on the lime light ... The Oriya food though not so popular is super tasty. One of the quick and easy dish which is Doi Begun was taught to us by Chef Ananya Banerjee on the day of the event. The Brinjals are cut into half and fried in hot mustard oil and then the beaten curd was poured over the fried brinjals and tempered with seasoning and garnished with roasted cumin and chilli powder... It is an excellent side dish to go with the main course. Though she had fried the brinjals here I have grilled the brinjals to make a healthy version... I wanted to give the  Doi Begun a different look, so I served the Doi Begun with Morrocan Kabab and vegetables. Moroccan Kabab is again a healthy dish with aroma of spices flowing in. The main ingredient is mutton or chicken but either of the ingredient like cottage cheese, tofu, mushrooms can be used. It is marinated in curd, lime juice and Moroccan seasoning. Once marinated it is grilled  with vegetables and served with mint curd. The Doi Begun was thoroughly enjoyed with the Moroccan Kabab. 

Doi Begun (Brinjals with Curd)

Ingredients

4 medium long size Brinjals cut into half or take one big Bringal cut into half and cut into thick slices

Rock Salt to taste

1/2 tsp Turmeric powder

1/4 tsp Mustard seeds

Few Curry Leaves

1 Or 2 Green Chilli chopped

1 cup of Curd 

Few Drizzels of Mustard oil

Sprinkle of Seasoning Powder

Method

Take the cut brinjals. Rub salt and turmeric powder on the brinjals. Take a baking tray. Spray mustard oil on the baking tray. Place the brinjals. Drizzel mustard oil on top of the brinjals. Grill the brinjals at 200 degrees celsius for 15 minutes. Turn the brinjals and grill for 15 minutes more until brown in colour. Take curd in a mixing bowl, beat the curd with salt. Take a pan, add 1/4 tsp Mustard oil, let it heat. Add the mustard seeds, curry leaves and chopped chillies. Let the mustard seed crackle. Take a serving dish. Arrange the brinjals on the plate. Pour the curd over the the brinjals, then pour the mustard seed seasoning on the curd. Garnish with roasted cumin and chilli seasoning powder on top. 

For the Seasoning Powder

Ingredients

1/2 tsp Cumin seeds

1 Red Dry Chillies

Method

Take a pan. Add the chilli and the cumin seeds. Roast the cumin seeds till light brown in colour. Cool it down and then grind it. 

Moroccan Kabab with Vegetables

For the Vegetables 

Ingredients 

1 of Any Vegetables can be taken and cut into thick strips (Onion, Capsicum any colour, Tomato, small Zuchinni)

4 Mushroom 

1 tsp of Mint leaves

Salt to taste

Method

 Take the Tomato,cut it into half. Scoop the pulp out and cut into strips. Cut the other remaining vegetables into thick strips. Keep it aside. 

(I have used only capsicum and mint)

For the Kabab

Ingredients

250 grams of boneless Chicken or Mutton cubes OR Cottage Cheese or Tofu cubes 

1 1/2 cup Curd

1 tbsp Garlic Paste

1 tsp Lime juice

1/4 cup Mint Leaves chopped 

1 tbsp Moroccan seasoning 

Salt to taste

Method 

Take a mixing bowl. Mix all the above ingredients and marinate overnight or for 8 hours. Take some bamboo skewers and soak them in water. Take one skewer and insert 4 to 5 pieces of the meat cubes. Repeat the same process with the rest of the remaining meat. Arrange the skewers on a baking tin. Pour some marinated juices on the pieces and keep the remaining juices aside. Spread the cut vegetables and mint leaves on the tray. Grill the kababs and vegetables at 200 degrees celcius in a preheated oven for 15 minutes. Take the tray out, remove the vegetables and keep it aside. Turn the meat cubes. Add few spoon of the marinated juices on the pieces. Put the tray back in the oven and grill for 15 minutes. Keep turning after 15 minutes and keep adding the juices or other wise the meat pieces will dry up. Total Grilling time is approximately for an hour or till tender. 

If using Cottage cheese, Tofu or Mushroom 

The marinate for an hour. Insert it in a bamboo skewer. Repeat the same process as the meat cubes.Then grill for 10 minutes at 200 degrees celcius in a pre heated oven, turning after 10 minutes and applying the marination to keep the cottage moist. Grill Adani for 15 minutes. 

To serve take a plate. Arrange the skewers on the plate. Add the grilled vegetables on the sides. Add few pieces of Doi Begun and sprinkle the seasoning of Doi begun that is roasted cumin and chilli powder. Garnish with few mint leaves. 

Moroccan Seasoning

Ingredients

1 tsp Cumin seeds

1 tsp Coriander seeds

1 Mace

1/4 tsp Ginger powder

1/4 tsp Nutmeg powder

1/2 tsp Red chilli powder

2 Cloves

1 small pieces of Cinnamon 

1 Green Cardamon 

Method

Take all the above ingredients and grind it into powder.

Vegetables and Cottage Cheese Baked Whole Wheat Paratha with Vegetable Raita

Vegetables and Cottage Cheese Baked Whole Wheat Paratha with Vegetable Raita
Healthy and Tasty.....

For the Paratha Stuffing
Ingredients
1/4 cup chopped Spinach
1/4 cup grated Beetroot
1/4 cup grated Carrot
1/4 cup grated Bottle Gourd
1 chopped Green Chilli
1/4 tsp Garlic paste
1/4 cup grated Cottage Cheese
Salt to taste
1 tsp Pav Baji Masala
1/4 tsp of Oil

Method
Take a wok, add oil. Let it heat. Add all the above ingredients one by one. On a low flame stir the ingredients together and let it cook for 3 to 4 minutes. Switch of the gas and let the stuffing cool..

For the Dough
Ingredients
1 cup Whole wheat Flour

Method
Take the flour in a mixing bowl and add water little at a time... To make a semi soft dough. Knead it well and keep it covered for 10 minutes.

To make the Baked Paratha take a lemon size portion of the dough. Add 2 tbsp stuffing in the centre. Close the edges, sprinkle some flour and roll the dough. Place the paratha on a baking tin. Bake the Paratha at 200 degrees for 10 minutes in a preheated oven, then turn the paratha and bake again for 10 minutes or till brown in colour. Take the hot paratha and spread 2 to 3 drops of melted butter. Serve with vegetable raita and Mint Chutney

Vegetable Raita
Ingredients
1 cup of skimmed milk curd
2 tbsp of chopped Tomato
2 tbsp of Red Cabbage
2 tbsp of chopped boiled Beetroot
2 tbsp of Cucumber
A pinch of Chat masala

Method
Beat the curd in a mixing bowl.  Add all the vegetables one by one and mix it. Sprinkle chat masala on top.

Fruit salad with Curd and Dill leaves

Fruit salad with Curd and Dill leaves

Ingredients

1 cup of any Mix Fruit cubes  ( Apple, Orange, Pear, Pineapple, Pappaya, Sweet lime..... )

1 tbsp of Pomegranate 

1 tbsp Finely chopped Minced Leaves 

1/2 cup of beaten Hung Curd

1/4 tsp Dejon Mustard paste

Rock Salt to Taste

1/4 tsp Pepper powder

Method

Take a mixing bowl. Add the curd, salt, pepper powder and mustard paste. Mix it. Add the fruits and the dill leaves. Mix it and serve.

Chicken Minced stuffed in Spinach Leaves and cooked in Tomato gravy...

Chicken Minced stuffed in Spinach Leaves and cooked in Tomato gravy...

Healthy No oil recipe... 

Chicken Minced stuffed in Spinach

Ingredients

100 grams Chicken boneless

1 tbsp chopped Onion

2 Garlic cloves

1/2 Green Chillies

10 to 12 big Spianch Leaves

Rock Salt as per required

2 pinch of Pepper powder

Method

Add all the above ingredient in a blender and coarsely blend it. Add the onion chopped and mix it. Take 4 Spinach leaves and arranged them on top of each other in such a way that when the stuffing is added and the leaves are folded, the stuffing should not come out. Add a tbsp spoon of the stuffing. After folding the spinach with the stuffing, take a thread and tie up the spinach, so that the leaves will not open up while cooking. Repeat the process for the other spinach leaves and the remaining stuffing. 

Tomato Gravy 

Ingredients

Paste of 1 big ripe Tomatoes

1/2 tsp Onion paste

1/4 tsp Ginger paste

1/4 tsp Garlic paste

2 tbp of Pomegranet paste 

2 pinch of Cloves powder

1 pinch of Cinnamon powder

1/2 tsp Cumin powder

1/4 tsp Coriander powder

1/4 tsp Turmeric powder

Rock salt as per required 

Spinach stuffed with Chicken mince 

Method 

Take a pan. Add all the above ingredients except the Spinach stuffed with Chicken mince. Stir and cook on low flame for 2 minutes.  Add 1/2 cup of water. Add the Spinach stuffed with Chicken mince in the gravy. Cover and cook on a low flame cook the gravy for 15 minutes. In between open the lid and turn the Spinach stuffed with Chicken mince. If the gravy is drying up in between add little water at a time. At the end the gravy should be semi dry. Serve hot with rice and Fruit Salad with Curd and Dill Leaves...

Salad Recipe 

Fruit salad with Curd and Dill leaves http://suskitchenbysumitra.blogspot.com/2015/09/fruit-salad-with-curd-and-dill-leaves.html

Crunchy Corn and Puff Rice Diet Bhel

Crunchy Corn and Puff Rice Diet Bhel

Sweet Chutney
Ingredients
2 tbsp Date pulp
Black salt to taste
1/2 tsp Roasted Cumin powder

Method
Mix all the above ingredients and keep it aside.

Garlic Chutney
Ingredients
4 to 5 Garlic cloves
1/4 cup Red Capsicum chopped
1/4 tsp fresh Red Chilli paste or as required
Rock Salt to taste

Method
Blend all the ingredients together in a blender and keep it aside.

Green Chutney
Ingredients
2 tbsp Coriander leaves
1 tbsp Mint
1 tbsp Raw mango chopped
1/4 tsp Green chilli or as required
Rock Salt to taste

Method
Blend all the ingredients together in a blender and keep it aside.

For the Baked Crispy Puris
Ingredients
1/2 Cup Whole Wheat Flour or use other Flours like Ragi, Bajra or Jowari or combination of Flours
Rock Salt as required (optional)
1/2 tsp Oilve oil (optional)
Oil spray (optional)
1/4 tsp Roasted Cumin powder

Method
Mix all the above Ingredients together, add water as per required to get a semi hard dough. Knead it well. Let it rest for 15 minutes. Roll into small size puris. Spray the baking tray with oil. Place the rolled puris on the baking tray. Spray from top. Bake at 180 degrees Celsius for 15 to 20 minutes or till done in a preheated oven.
P. S. I have not sprayed oil or used oil and salt due to restricted diet

For the Diet Bhel
Ingredients
1 cup Puffed Rice
1/2 cup boiled Corn
2 to 3  Baked Puris crushed
1 small boil Potato or Raw banana chopped (optional)
1 small Onion finely chopped
1 small Tomato finely chopped
1 tbsp Penuts (optional)
1 tbsp of the Sweet, Green and Garlic chutney or as required
1 tsp Corianer Leaves chopped

Method
Take a mixing bowl. Add all the ingredients and stir it. Serve it immediately before it becomes soggy..

P. S. Kindly follow the diet ingredients given by the Dietician. Please omit or add ingredients as per the requirements.

Healthy Sauted Home Made Whole Wheat Pasta and Vegetables with Fish in Spinach and Cottage cheese Sauce...

Healthy Sauted Home Made Whole Wheat Pasta and Vegetables with Fish in Spinach and Cottage cheese Sauce...

For Home made Whole Wheat Pasta
Ingredients
1 Cup Whole Wheat Flour
Rock Salt as per taste
1/4 tsp Olive Oil Or as per required
Water as per required
P.S. As on restricted Diet I did not add Salt and Oil. Take the ingredients as per required if specific measurements are given by the Dietician.

Method
Take all the above Ingredients in a mixing bowl and make a semi soft dough. Knead it well for 5 minutes, cover and keep it for 15 minutes. Take 2 cups water in a vessel, boil it. Roll the dough out into a thin sheet. Cut into long stripes. Add the strips in the boiling water, boil for 5 minutes till  the dough comes up. Drain the water and keep it aside.

For the Sauted Pasta and Vegetables
Ingredients
Home made Whole Wheat Pasta
1 small Eggplant cut into thick stripes
1 small Red and Yellow Capsicum cut into thick Stripes
1 small Onion Sliced
5 Cherry Tomatoes cut into 2 half
1 small Broccoli cut into pieces
P. S. Other vegetables like Zucchini, Mushrooms, Corns can be added
Rock Salt to taste
1/2 tsp Pepper powder
1/2 tsp Olive oil
Method
Take a pan, add all the above ingredients and on a medium high flame, cover and sauté all the vegetables till cooked. Stir it occasionally. Add the boiled pasta and sauté it.

For Spinach and Cottage cheese Sauce
Ingredients
1 cup Spinach chopped and blanched
1 cup Cottage cheese
1/4 cup Skimmed Milk Curd
1/2 Green Chillies
1 tsp Garlic minced
Rock Salt to taste
1/2 tsp Olive Oil  (Optional)
P.S. Any  Herbs can be added

Method
Take a blender. Add the spinach, cottage cheese, chilli, curd and salt. Blend it in to a paste. Take a pan, add the garlic and the spinach paste. Simmer it on low flame till the rawness of the spinach goes off.

For the Fish in Spinach and Cottage cheese Sauce
Ingredients
2 Fish fillet preferably sweet water fish if on a Salt restricted diet
Rock Salt sprinkle
2 pinch of Pepper powder
4 tbsp Spinach and Cottage cheese sauce
Oil spray

Method
Marinate the fish for 15 minutes with Rock salt, pepper powder and spray oil only once. Take a pan. Roast and cook the fish from both the sides. Add the sauce and cook it for 2 minutes more. Serve it hot.

Healthy Masala Roti

Healthy Masala Roti

Ingredients
2 Rotis crisped in the microwave
1 tbsp of each Vegetable finely chopped (Onion, Tomato, Cabbage, Red and Yellow Capsicum, Carrot and Cucumber)
1 tbsp Nylone Sev (optional) I have not used
1 Green Chillies chopped
Few Coriander leaves chopped
Sprinkle of Chat masala

Method
Keep the roti on a plate. One buy one add all the chopped vegetables. Sprinkle chat masala as per taste.
Garnish with coriander leaves and serve.

Healthy Veg Biriyani with Carrot, Cucumber and Mint Raita served with Adraki Roast Chicken Legs.

On a diet.... So what... Life is to enjoy and not sulk.. Today enjoyed Eid diet food for lunch with

Healthy Veg Biriyani with Carrot, Cucumber and Mint Raita served with Adraki Roast Chicken Legs... All without oil..

For Veg Biriyani
Ingredients
1 cup Basmati rice washed and soaked in water for 15 minutes
4 to 5 French beans cut into big pieces
1 Potato cut into 4 pieces
4 small size Mushrooms kept whole
1 small size Broccoli cut into big pieces
1 small size Green Capsicum cut into cubes
1 small Onion cut into cubes
1 Tomato cut into cubes
1 Green chilli cut into pieces
2 tbsp Greeen Peas
1/4 cup Spinach chopped
( Use any vegetables as per required)
2 tbsp Biriyani Masala
1/4 tsp Turmeric powder
Salt to taste
Few Strands of Saffron
1/2 cup Milk
1 cup Curd
1 tbsp Onion paste
1 tbsp Tomato paste
1/2 tsp Ginger paste
1 Garlic paste
2 Cloves
1 Cardomon
1 small stick Cinnamon
2 Bay leaves
1/4 tsp Cumin seeds
1/2 Onion sliced and dry Roasted
1 tbsp Coriander leaves

Method
Take the curd, add tomato paste, onion paste, garlic paste and ginger paste and mix it. Keep it aside. Take rice, add 2 cups of water and keep it to cook. Add whole cardamom, 1 bay leaf, cinnamon and cloves. When the rice is almost done.. Add the saffron in the milk, mix it and add it to the rice. Cook it the rice is done. Keep it aside. Take a wok. Add cumin seeds and 1 bay leaf. Dry roast the cumin seeds. Add the curd mixed with all the paste. On a low flame cook the curd and the paste for 2 minutes.  Add the biriyani masala, turmeric powder and salt to taste. Cook for few minutes. Add all the vegetables and chilli. Stir the vegetables. Cook on low flame till the vegetables are 1/2 cooked.. If water is required then add little water while cooking. Take a pot. Add the vegetables in the pot. Add the layer of rice... Sprinkle roasted onions and coriander leaves and cook it for 10 minutes in the dum... Serve hot with carrot, cucumber and mint raita.
P.S. If on a restricted diet then cook the vegetables separately and while serving measure the quantity of the vegetables, put it on a plate and then measure the rice quantity required and add it on top of the vegetables.

Biriyani Masala
Ingredients
1/2 tsp Turmeric powder
4 Cloves
2 Green Cardomom
1 small stick Cinnamon
2 Pinch grated Nutmeg
1/4 tsp Mace
6 Pepper corn
1 tbsp Coriander seeds
1/2 tbsp Cumin seeds
1 Star anise
1 Marathi moggu
1 Bay leaf

Method
Grind all the above ingredients into powder.

Carrot, Cucumber and Mint Raita
Ingredients
1 cup beaten Curd
1 small Carrot grated
1 small Cucumber grated
Few Mint leaves chopped
2 Pinch of Chat Masala

Method
Mix all the above ingredients together to serve with the biriyani...

Adraki Roast Chicken Legs..
Ingredients
4 pieces of Chicken legs
1/2 tsp Ginger paste
1/4 tsp Chilli paste
1/2 tsp Onion paste
1/4 tsp Lime juice
1/2 tsp
Salt to taste

Method
Take a pan, marinate the chicken with all the above ingredients for 30 minutes. Take a pot add 1/2 cup water and cook the chicken legs till tender and the water has dried up. If required add more water to cook the chicken. Don't over cook the chicken. Take a non stick pan. Add the chicken legs and roast the chicken from all sides... It can be done on a charcoal  or a oven too... In a oven just roast it till brown for 15 minutes at 200 degrees Celsius in a pre heated oven as the chicken is already cooked.

P.S. Rock salt is best to use... Adjust salt as per the diet plan...

Chicken, Carrot, Leek, Asparagus and Cucmber Clear Soup

Chicken, Carrot, Leek, Asparagus and Cucmber Clear Soup

Ingredients 

5 pieces of Chicken with bones

1 Carrot diced

3 Asparagus cut into pieces 

1 small Cucumber diced

1 Leek cut into pieces

1/4 tsp Ginger grated

1/4 tsp Garlic grated

1/4 tsp Onion paste

1/4 tsp Tomato paste 

1/2 tsp Apple Vinegar 

1/2 tsp Soya sauce

Salt to taste 

1/4 tsp Pepper powder 

Few drops of Sesame oil

1/2 tsp Chives minced

Method 

Take a pot. Add the vegetables and chicken in 8 cups water. Boil it on low flame for 30 minutes. Add the grated ginger, garlic, onion paste, tomato paste, vinegar,  salt, pepper powder and soya sauce. Boil for 15 to 20 minutes more till all the flavors incoperates well... 

Serve hot with a drizzle few drops of  sesame oil and minced chives on top.