undhiyu

This one is one of my favorite recipe. Traditional recipe contains a lot of oil and coconut. This is the edited version of the traditional recipe.I have excluded coconut and also reduced the amount of oil from the traditional recipe.It contains herbs like ginger, garlic & cilantro which contains lots of minerals like vitamin c,zinc, phosphorous,fiber .It also contains many vegetables.Also, muthiyas are baked instead of frying.

UNDHIYU

INGREDIENTS-:

Surti papdi - 150 gm
Raw banana - 150 gm
Eggplant - 150 gm
Potatoes - 150 gm
yam - 150 gm

Green masala

Cilantro - 1/2 bunch
Ginger - 2 tsp
Green Garlic paste - 2 tsp
(OR Garlic paste )
Salt
Red chili powder - 1 tsp
Undhiyu masala - - 2 tbsp
Sugar - 2 tsp


Oil - 2 tsp

For muthiya

Methi or Fenugreek leaves - 150 gm
Bengal gram flour - 30 gm OR 1 Tbsp
Whole wheat flour - 30 gm OR 1 Tbsp
Red chili powder - 1 tsp
Ajwain - 1 tsp
Turmeric - 1/4 tsp
Sugar - 1 tsp
Oil - 1tsp
Salt -

Method -

1. Cut all the vegetables. Steam and partially cook it for 8-10 minutes.
2. put 1 tsp oil in a pan and saute partially cooked vegetables.
3. Grind GREEN MASALA ingredients and make a paste and put it aside.
4. Mix all the ingredients of muthiya and knead the dough. Then bake it in an
oven at 400 F or 200 C for 10 minutes.
5. Put oil in a pan. Add green masala paste. Add Sauteed vegetables and muthiya to
it. Keep it for minimum 6 hrs. Let all the spices mix well with veggies and
muthiya.

Hara bhara pulao

This is a very good recipe for the people who doesn't like to eat broccoli and spinach in a whole vegetable form. I have pureed all these vegetables.This recipe also has a distinct taste of curry leaves. This dish has fiber,vitamins, minerals. It is a low calorie recipe which can be eaten in moderate amount as rice has carbohydrates. It tastes good with raita and pickle !!!

Ingredients -

Rice - 2 cups
Peas - 1cup
Cashews - 8-10


Spinach - 1 bunch
Fenugreek leaves - 1 bunch
Broccoli - 1 1/2 cup
Onion - 1
Cilantro - 1/2 bunch
ginger - 1tsp
garlic - 1tsp

tempering
Oil - 2 tsp
mustard seeds - 1/2 tsp
cumin seeds - 1 tsp
curry leaves - 10-15 ( finely chopped )
Dry red chilies - 4-6 no.

salt
cilantro - for garnishing

Method -

1.Cook all the vegetables for 10-12 minutes. Make a paste of all the vegetables except peas and herbs.

2 for every 1 cup of rice take 2 cups of vegetable puree.( for 2 cups = 4 cups vegetable puree) and add salt, peas and cashews . Then cook it in microwave for 20 minutes.

3.Heat the oil and put the tempering with all above listed ingredients.

4. Add cooked rice and saute with the tempering.

5. Garnish this rice with cilantro.

salmon sandwiches

This is delicious and very nutritious dish. I loved this one. I used What breads which are high in fiber, also salmon is high in proteins and saturated fatty acids,selenium,niacin, B12, phosphorous, magnesium and B6.Coleslaw has cabbage fiber, Vitamin C,moisture,minerals and phytoestrogens which are anti-cancerous.I used 1 tsp low-fat mayonnaise and mixed it with yogurt which makes it comparatively less fat.

Ingredients -

Wheat bread slice - 4 no.

Mashed potatoes - 4 tbsp
Parsley leaves - 1 tsp
Cayenne pepper - 1 tsp
salt

Coleslaw -
Cabbage - 1 1/2 cup
Low-fat Mayonnaise- 1tsp
Yogurt - 3Tbsp
Parsley leaves- 1/2tsp
salt
Sugar - pinch

Salmon -1
Cajun seasoning - 1tsp
Red chili powder- 1tsp
Olive oil - 1tsp
salt
Garlic paste

Method -
1. Marinate salmon by adding garlic paste,salt,cajun seasoning,red chili powder
and salt
2. Finely chop cabbage and onions. Mix all the ingredients from above coleslaw recipe.
3. make mash- potatoes by adding above spices. You can also add some butter. ( opt.)
4. Bake fish at 350 F for 20 minutes.
5 Toast bread slices.
6. Put ketch-up to the toasted slices.then put layers of mashed potatoes,coleslaw,
and baked fish. One can also fry fish.
7. Sandwich is ready to serve !!!

Tangy okra

Okra is a warm weather crop which is very popular in south. This vegetable has an African origin.
It goes well with tomatoes, onion, garlic, seafood,chicken, rice, hot sauce, curry powder and a tangy touch of lemon, vinegar and tamarind.
100g Okra has 1.9 g Protein, 35 Kcal, 6.4g carbohydrates ,0.2g fat ,6.9mg sodium,

Nutritional benefits -

1. It has low calories.
2. It contains high moisture
3. It contains high fibre.
4. It has high sodium.

Health Benefits -

1. Because of its high fibre and moisture content it is good for constipation or irritable bowl
syndrome.
2. It is good for sodium deficiency.
3. Because of high fibre , moisture content with low calories it can be used in weight-loss diets.

Tangy Okra

Ingredients -

Okra - 250 gms
Oil - 1 Tbsp.
Roasted peanuts
( powdered ) - 1 Tbsp
Dry mango powder
( Amchur ) - 1tsp
Red chili powder - 11/2 tsp
turmeric powder - 1/2 tsp
coriander powder - 1 tsp
Tamarind pulp - 1 tsp
Tomato - 1/2 ( opt.)
salt

Recipe -

1. Mix Roasted and powdered peanuts,dry mango powder, red chili powder,turmeric powder,coriander powder, salt together in a bowl.

2 . Put a slit to okra and put the above mixture in it.

3. Add oil in a pan and heat it.

4. Put the okra and spices mixture in pan and and tamarind pulp.

5. Cook it for 12-15 minutes on a slow flame.

Broccoli soup

Broccoli is a member of cabbage family. The name is derived from latin name '' Branchium " which means branch or arm. Broccoli provides a complex of tastes and textures ranging from the soft and flowery florets to the fibrous and crunchy stem.
Native country - Europe

Nutritional benefits -

1. Although low in calories, it is most nutrient-dense food.

2. A cup of Broccoli provides same amount of protein as a cup of rice or corn , but less amount of calories.

3. It is an excellent source of Vitamin A,C,K , Folic acid and fibre, phosphorous, potassium, magnesium,B6 and vitamin E.

4.It also contains glucosinolates and phytochemicals with tremendous anticancerous effects.

100g Broccoli - 35 Kcal, 2.3 g protein, No cholesterol, 0.4 g of fat, 7.2 g carohydrate, 3.3 g fibre

Health Benefits -

1.It has anticancerous substances like glucosinolates and lutein.

2. It contains Sulforaphane which helps the body to get rid of Helicobacter Pylori. This bacterium is responsible for peptic ulcers and gastric cancers.

3. It contains carotenoid which prevents macular degenaration. It protects retina from damage.

Tips for preparation.

1. It can be served hot or cold, raw or cooked.

2.It can be added to salads or omlets.

3. It can be lightly steamed for 9-12 minutes, stir-fried or sauteed. lemon juice and sesame seeds can be added to the lightly cooked broccoli.

4.With the puree of lightly cooked Broccoli and cauliflower , one can make delicious soups by adding seasonings of their own choice.

( Reference - Encyclopedia of healing foods, Broccoli and other tales of food and love )

Ingredients of Broccoli Soup.

• 1 teaspoons butter, room temperature
• 1 1/2 pounds fresh broccoli
• 1 large onion, chopped
• Salt and freshly ground black pepper
• 1 tablespoons all-purpose flour
• 4 cups low-sodium chicken broth ( opt)
  
• 1 cup Low fat milk
  
• 1/2 cup cream ( opt.)
• Croutons (opt)
• 1 tsp. garlic
• finely chopped parsley or cilantro
  

Recipe -

1. Cook Broccoli , onions, for 9-12 minutes.

2. Blendarize the these boiled veggies with water, low fat milk, cream ( opt), all purpose flour, salt and pepper.

3. Put butter in a pan. Saute garlic paste.

4 . Pour the blenderized puree into the pan. Add 4 cups of water or chicken broth.Let it cook for 3-5 mins.

5. Garnish it with chopped parsley or cilantro leaves.