Tawa pulao

Pulao as street food ? Yes that was my exact reaction when I saw a dish called Tawa pulao on the menu of a stall for the first time in khaugalli (a place in Mumbai famous for street food). One can find Tawa Pulao on the menu of almost every Pav-bhaji stall in Mumbai. Interestingly this dish has almost all the Pav-bhaji ingredients in it. The original recipe involves preparation on a hot flat pan, also called as a tawa and hence the name. We participated in a potluck recently and the theme was Mumbai night. I was the last one to select the menu and decided to make this dish. Spicy tawa pulao can be a one-pot meal. Go ahead and try it if you havent !! Here is the recipe.

Ingredients
Rice - 3 cups (cooked)
Peas - 1/4 cup
French beans - 1/4 cup
Carrots - 1/4 cup
Cauliflower - 1/4 small cubes
Potatoes - 1/4 cup peeled, sliced

Tomatoes- 1/4 cup chopped

Onion - 1/2 cup chopped
Ginger-garlic paste - 1 Tbsp
Pav-Bhaji masala - 11/2 Tbsp
Lime juice - 1Tbsp
Butter and oil
Salt
Chopped Cilantro and onion wedges for garnishing.

Procedure
1. Cook some rice (3 cups). Cut the vegetables and half-cook all the vegetables except the tomato and onions.

2. Heat oil in a pan. Saute chopped onions and tomatoes. Put ginger-garlic paste and fry it well.
3. Put Pav-bhaji masala, salt, half-cooked vegetables and cook for 10 minutes.
4. Then add rice, butter, salt and lime juice.

5. Garnish the pulao with chopped cilantro and onion wedges.

Kacchi Dabeli

Kacchi Dabeli is a variety of street food dish from Mumbai, Pune and Gujarat. This is a different version of the more popular Vada-pav ,also known as Indian burger in the US. A mix of spicy potato filling, pomegranate, roasted peanuts, chili -garlic red chutney and sweet chutney with sev stuffed in Pav (Bread) is called Dabeli. Dabeli in Gujarati language means 'to be pressed' or 'sandwiched'. Most of the ingredients are ready-made and easily available.
Recently made this specially for my friend who moved to another city. She just loves this...so I wanted to prepare this for her farewell dinner. Here is the recipe.
Pav / Bread 
Chili-garlic chutney OR Kolhapuri thecha - 2 Tbsp diluted in water  OR (soaked chilies 8-10,garlic,chaat masala, chili powder - 2 tsp) - 1 tsp for 1 dabeli
Sweet chutney - 1 1/2 tsp 
For stuffing - Mashed potatoes - 4, Dabeli masala 1 Tbsp, chaat masala - 1/2 tsp, Onion - 1 small   chopped,   Tomato - 1 small chopped, Oil, salt and sugar.Heat oil in a pan and saute chopped onion and tomatoes, dabeli masala, mashed potatoes, salt, sugar and chaat masala.
Garnishing - Sev, pomegranate, cilantro, roasted peanuts (spicy flavored preferred),Grated cheese ( opt.)
Put the stuffing in the casserole and then spread all the garnishing on it. Make a slit in the bread/pav and make a pocket. Put the stuffing in the bread. Put the sweet and spicy chutneys according to your taste.Garnish it with sev, cilanro, peanuts and pomegranate. Heat the pan and roast dabeli  with 1 tsp butter or just microwave it for 10 sec. Enjoy the recipe.

Thai Panang curry with Tofu / chicken / shrimp

Thailand has developed new strategies to attract tourists including culinary tourism.Unlike many other South Asian countries, Thailand has never been ruled by European nations. Thai cuisine is ancient just like the country's history. Rice is central to Thai cuisine and culture. Banana plantations are seen all over the country and leaves are used to serve the food as well as in the cooking.
The very first time I tried Thai, I tasted panang curry and loved it !!! The taste of Thai food is close to Indian cuisine. This curry is a spicy sauce with a coconutty flavor. While making this dish I chose to get a ready-made red curry paste from a local store. It's easily available in the market. The following Red curry paste recipe is from a book.( if someone wishes to make it fresh !!)  Fresh ingredients always gives best results.

Red curry paste -
10 red chilies ,3 shallots. 4 garlic cloves, 1 inch fresh ginger, 1/2 stalk lemongrass, 1/2 tsp galangal powder,1 tsp coriander seeds, 1/2 tsp caraway or Persian cumin seeds, 3 Tbsp tamarind water, 3 Tbsp fish sauce or soy sauce, juice of half lemon, black pepper to taste. (Source: Everybody's San Francisco cookbook - By Charles Le mos )

 Panang curry ingredients - Cubed Tofu  OR Chicken OR Shrimp ,Cubed veggies (carrots, bell peppers yellow or green, Shallots), Coconut milk (1 can), Red curry paste 2 Tbsp, Sugar 2 tsp, Soy  OR fish sauce ( 1 tsp), Lime juice (2 tsp).

Put oil in a pan and saute red curry paste on oil for 2-3 minutes. Put all veggies and the main ingredient (Tofu /shrimp/chicken). Cook it well for 5-6 minutes. Add 1 can of coconut milk and 100 ml water. Let it boil for a couple of minutes. When its almost ready, add soy sauce and sugar. Serve hot and enjoy with rice.

Ragda - patties

Though elsewhere it is called as aaloo tikki chaat , but we Mumbaikars call it ''Ragda patties''. This is one of the most popular street snack items you will relish across Mumbai. The main ingredients are mashed white peas curry and potato patties. The curry is garnished with a spicy n sweet chutney , nylon sev and cilantro. I had never tried this dish before marriage. But my hubby is the biggest fan of all chaat items so I tried my hand at this dish.

For patties - Boiled and mashed potatoes (4-5) , fresh bread crumbs (1 cup), salt, chopped green chillies and ginger garlic paste (1 tsp). Mix and knead all the ingredients to form round patties and shallow-fry them.

For Ragda ( white -peas curry) - Boiled and mashed white peas,One small onion chopped, ginger-garlic paste, cumin powder (1tsp), coriander powder (1tsp), Chaat masala ( 1tsp),  sweet chutney (1 Tbsp) and  salt. Heat oil in a pan. Put tempering of jeera or cumin seeds (1 tsp). Fry onions and ginger-garlic paste in the oil. Mix all the above ingredients.

For sweet chutney - Soaked dates (10 -12), soaked tamarind (1 Tbsp), chili powder (1/4 tsp), jeera powder (1/4 tsp),sugar (1 Tbsp). Blend all the ingredients to make sweet chutney.

For Spicy chutney - Mint leaves, cilantro leaves, green chillies, ginger (1/2) inch, black salt, Chaat masala  (1 tsp) and lime juice. Blend all the ingredients to make green chutney.

Garnishing - Chopped cilantro, onions, tomatoes and Nylon sev. sweet chutney, spicy chutney

Mix sweet and spicy chutneys with ragda in a plate. Then place the patties. Garnish with above ingredients. and enjoy !!!

Aaloo ki sabji

Remembering the days when I was in school and maa  use to pack this for me on a picnic day... wow I still love this aaloo ki sabji with puri and I hardly know anyone who dislikes it. Its' famous all over India But I guess the preparation style is different in every state. This sabji is Maharashtrian style.Usually it is served with puris n amras during Gudipadwa or summer time.
Boiled and Cubed aaloo
Hing ( pinch )
Turmeric ( 1/4 tsp)
curry leaves - 5-6
Green chillies ( 4-5 small ) I like it spicy as there is no other spice to make it spicy.
Ginger - finely chopped 1 tbsp
Garlic - 3- 4 cloves finely chopped.
Cilantro ( chopped )
Mustard seeds ( 1/4 tsp)
Salt

Heat oil in the pan and then put mustard seeds,ginger, garlic, curry leaves and hing in the tempering. Fry it well. Then add  cubed n boiled potato, turmeric and salt. Garnish it with cilantro. some people like it little sour, they can add lime juice.

Stuffed Eggplant ( Bharleli wangi )

Ingredients -

Eggplants  (small )- 8-10
Onion - 1 Big
Ginger paste - 2 tsp
Sesame seeds - 1 Tbsp
Peanuts - 1/2 cup
Cilantro leaves - 1/2 bunch
Green chilies - 2-3
Kala /Goda masala - 1 tsp
Cumin seeds powder - 1/2 tsp
Coriander seeds powder - 1Tbsp
Red chili powder - 1 tsp
Turmeric - 1/4 tsp
Salt
Tamarind pulp - 1 tsp
Sugar - 1 tsp
Oil  - 1 Tbsp

Recipe -
1. Roast the peanuts , sesame seeds separately.
2. Put the cubed onion in the microwave for 2 minutes.
3. Except eggplants, tamarind pulp and oil , Grind all the ingredients in the grinder.Make a fine paste.
4. Heat the 2 tsp oil in the pan. and Roast this masala in the pan and cook it on a slow flame for 10- 12 mins. Then put  the tamarind pulp to the masala.
5. Put the slits in the eggplants to stuff them with masala. Put them in the microwave for 8 minutes.
6. Now put the cooked masala in the half cooked eggplants.
7. Now put 1 tsp remaining oil in the pan and cook these stuffed eggplants .

Eggplant has a good amount of fiber 2.5 gm / 100 gms . Its also a very good source of B1, B6 and potassium, copper, magnesium, manganese,niacin and folic acid. Anthocyanin flavonoid in the eggplant skin is called nasunin which has anti-cancerous and cholesterol lowering properties. Phytonutrients present in it helps to prevent convulsions, also it has a diuretic properties. Substance present in the eggplant prevents the breakdown of the nerve transmitter acetyl choline.Therefore, consumption of the eggplant increases the secretion of the digestive juices and also increases the movements of the digestive tract.
Eggplant contains solanine,which in large amounts inhibits calcium absorption.

Dal - fry

Ingredients -

Toor dal -  ( cooked ) - 2 cups
Tomatoes - 2 small ( chopped )
Onions -  1 med. ( chopped )
Garlic paste  -   1 tbsp
cumin seeds -    1 tsp
Red chilies - 3-4
Red chili powder - 1/2 tsp
Turmeric -  1/4 tsp
Olive oil - 2tsp
Ghee  - 1tsp
Kasuri methi - 1 tsp
Salt -


1. Heat the oil in a pan.  Give the tempering with cumin seeds and red chillies.
2. Then add  1 Tbsp garlic paste and chopped onions and chopped tomatoes. Saute it till 5 mins.
3. Then add the cooked dal, salt turmeric and chili powder and kasuri methi.
4. Garnish it with red chilies and kasuri methi and 1 tsp ghee ( opt.)

Kerla fish curry

Ingredients -

Tilapia -  100gm
Turmeric -  1 tsp
Mustard seeds -1/4 tsp
kokum - 3-4
Tamrind pulp - 1 Tbsp
Curry leaves  - 8-10
Onion ( shallots )  - 4 no. chopped
Ginger - 2 tsp
Garlic  - 1 tsp
Methi seeds- 1 tsp
Red chili powder - 1 1/2 tsp
Salt -
Coconut oil  - 1tsp
Olive oil  - 1tsp

Recipe -
1. Heat the olive oil and coconut oil in the pan.. Add mustard seeds, curry leaves, chopped ginger, garlic ,fenugreek seeds, chopped onions ,red chili powder, turmeric and saute for 2-3 minutes.

2. Then add  fish pieces into the gravy.

3. Add tamarind  pulp and kokum. Let it boil for 5 minutes. Don't overcook .
.
Tilapia is a good source of protein, good amino acid profile and palatability. Proein and amino acid digestibility is high compare to most of the fish species. It is also a good source of Omega 3 fatty acids ( good fats) and minerals.

Valentine's Day special Pav bhaji

Ingredients

Tomatoes - 3
 Bell peppers - 1 big
Onion - 1 big
Cauliflower - 1 cup cooked
Peas -  1/2 cup
Tomato puree - 1  cup
Potatoes -  2 med.
Ginger - garlic paste - 1 Tbsp
paprika - 2 tsp
butter -  2 tsp
Red chili powder - 2 tsp
Pav Bhaji masala - 4 tsp
Hing / asafoetida - 1/4 tsp
Kasuri methi       - 1 1/2 tsp
Cilantro              - 1/2 cup chopped
Low fat cheese   - 1 Tbsp ( opt.)
Garlic bread      -


Recipe  -

1. Cook all the vegetables in 2 cups of water in the microwave & mash them but keep 1/4 cup of chopped onion aside.
2. Heat the pan. Put  2 tsp butter in the pan.Add the onion, ginger-garlic paste,1 Tbsp cilantro, Kasuri methi, hing and saute till it becomes brown.
3. Then add red chili powder and pav bhaji masala and salt. and saute for 1 min.
4. Now add all the mashed vegetables. Add the water also in which we cook the vegetables. mash well.
5. Now the yummy pav- bhaji is ready to serve. Garnish it with cilantro and grated low fat cheese.
6. Serve with garlic bread. 

Pav- Bhaji is the most famous dish for most mumbaikars. In hindi pav means Bread and bhaji means a curry and vegetable mix. Sometimes it can be mumbaikar's breakfast, lunch or dinner. Pav bhaji is to Mumbai , what pasta is to Italy or the hamburger is to America !!!
( source - Encyclopedia of India,Pakistan and Bangladesh by Om Gupta )
Everyone has their own recipe of pav-bhaji. This recipe is influenced by Juhu chowpaty pav-bhaji recipe.... I know... nobody can beat that taste of that pav-bhaji ....
Today is the valentine's day and this is my valentine's favorite recipe. So I decided to make this today after long time !!!  I prefer to add cheese in the pav-bhaji  over extra butter as it gives protein + taste. Traditional recipe has lots of butter but there is no source of good quality protein in the dish.Personally I would not consider this as very healthy recipe as it has butter.One can add more butter and make it more tasty...  But one can certainly eat it occasionally to treat themselves. Enjoy the recipe !!!

aaloo- methi paratha

Ingredients-

mashed Potato - 1 cup
Fenugreek leaves - 1 bunch
green chilies - 3-4
garam masala - 11/2 tsp
Onion - 1 med.
Wheat flour - 2 cups
Bengal gram flour - 1 cup
Salt
Pepper - 1/2 tsp
oil - 1 Tbsp

Recipe -

1. Knead the dough by adding wheat flour, Bengal gram flour,salt, pepper and 1 tsp oil.
2. Chop onions and green chilies. Put oil in a pan and then saute chopped onions , green chilies,fenugreek leaves, garam masala, salt.
3. Add mashed potatoes to the mixture.
4. Divide the dough into small round portions and roll it. Then add the stuffing to it. and then again roll the paratha.
5. Roast the paratha and then add some oil .
6. serve with raita or salad.

Addition of bengal gram flour to the wheat flour, makes it complete protein. addition of methi and onions add fibre to it.Fenugreek is the cleansing and soothing herb which also has mild laxative properties. When we eat these parathas with curd or raita it makes a complete meal as it meets all the food groups.

wild rice with jalapeno

Ingredients-

rice - 2cups
white wine - 1 Tbsp
Fish sauce - 1 Tbsp ( optional)
Worcestershire sauce - 2tsp
jalapeno - 1
fresh celery - 100gms
salt
Olive oil - 1 tsp
Parsley leaves

INGREDIENTS -

1. Cook rice with 4 cups of water and 1 Tbsp white wine and salt and keep it aside.
2. Heat oil in the pan. add jalapenos and chopped celery.
3. Add cooked rice and fish sauce and Worcestershire sauce.
4. Garnish with parsley.

Rice was not that spicy as my side dish was fiery Cajun shrimp which was spicy. I wanted to balance the spiciness . One can add more jalapenos and make it more spicy. Celery, parsley, makes this dish more nutritious !!!

chicken with gnocchi and tomato sauce

Ingredients-

wheat gnocchi - 2 cups boiled and cooked
Chicken( boneless)- 11/2 cup
Tomato puree - 2cups
Basil -20 fresh leaves
Sun dried tomatoes - 4-5
Oregano - 1/2 tsp ( opt.)
Olive oil - 1 Tbsp
Paprika -1 1/2 tsp
Garlic - 2 tsp
Red pepper flakes - 2 tsp
pepper- 1/2 tsp
Grated Parmesan cheese- 1TBsp
( Reduced fat )
Chopped parsley -
* Vegetarians can add broccoli and mushrooms instead chicken.
Recipe -

1. Boil and cook wheat gnocchi and drain it.
2. Cook chicken and cut into pieces . Vegetarians can cook Broccoli and mushrooms instead chicken
3. take tomatoes, basil leaves,sun dried tomatoes, paprika,garlic, oregano,salt and chopped onion in the grinder and grind it and make a puree.
4. Heat 2tsp oil in the pan and cook this puree and make a tomato basil sauce.
5. Now grease the baking pan add gnocchi or veggies then add this sauce on the top of it then sprinkle Parmesan cheese and chopped parsley on that.
6. Bake in the preheated oven at 400 F for 10-12 Min's.

I always use to feel Italian is all loaded with cheese and extremely high calorie food. But one can modify it into healthy nutritious recipe. I have tried to make it comparatively nutritious with maintaining the taste. It was a very successful recipe.
Though we get ready made pasta sauces, The fresh tomatoes and basil add more nutrition and taste to the dish and also, we can reduce the amount of preservatives in our diet !!!

what gnocchi makes it comparatively high fibre,chicken and low fat cheese gives low fat and high protein source.Also we all know therapeutic value of basil.It has same properties as mint.It has antibacterial,anthelminitic ( antiworm)propeties. It gives aid to the digestive tract, useful in intestinal and kidney ailments.It has orientin and vicenin which has anti cancerous properties. Tomatoes contains phytoestrogen lycopene which has anticancerous and anticholesterol properties. Also parsley has a Nerve stimulant properties.

cluster bean vegetable or Gavairchi bhaji

Ingredients -

Cluster beans - 350gms
Potato - 100gms
curry leaves - 7-8
onion - 1 med. chopped
ginger paste - 1 tsp
Goda masala - 1 Tbsp
green chilies - 3-4
(salt,turmeric,asafoetida or hing, mustard seeds, cumin seeds )
sugar - 1/2 tsp

* One can find Goda masala / black masala/ maharashtrian masala in the indian store.

Recipe
1. Cut the cluster beans,onion and potatoes.
2. Boil the cluster beans and potatoes and drain it and keep some water maybe 1/2
to 1 cup.
3. Heat the oil in the pan. Put mustard and cumin seeds, asafoetida or hing.
4. then add curry leaves and green chillies and ginger paste. Then put the cooked cluster beans and potatoes.
5. Add salt, turmeric, Goda masala and sugar. Then add the remaining water and cook
till its get evaporated.

This simple veggie goes well with simple dal-rice. This is my mom's recipe and I just love it !!! Guvar contains Guvar gum which is 75% of dietary fibre. It is useful to fight against cholesterol and obesity.Contains Vitamin C, Vitamin K, Manganese, Vitamin A, dietary fiber, folate, iron and potassium. and 1 cup of guvar contains only 44 Kcals.

fiery cajun shrimp

Ingredients - 
Shrimp

1 Tbsp cajun seasoning
1 Tbsp Worcestershire sauce
1tsp Melted butter
1 tsp Olive oil
1/4 cup fresh lemon juice
1 teaspoons ground pepper
2 teaspoons chilli sauce
4 cloves garlic, minced
salt
2 pounds medium shrimp
1/2 medium chopped onion
1 lemons, thinly sliced
2tsp constarch

Recipe

1. Mix Worcestershire sauce,lemon juice,ground pepper,chilli sauce,salt and cajun seasoning together in a bowl and add shrimp to it.
2. Add butter and olive oil in the pan and then add chopped garlic, chopped onion to it and saute.
3. Add obove mixture into the pan and again saute.
4. After 2-3 minutes take caonstarch in a different bowl and cold water to it and mix well. Then put this mixture in the pan.
5. Cook it for 5-10 mins. Fiery Cajun shrimp is ready to serve.


This recipe turned out to be awesome than I expected. This goes excellent with wild rice. I tried cajun shrimp recipe at K.Paul's kitchen, New Orleans. and I just loved it and wanted to try it since then. This was a bit spicy and not all people like to eat very spicy food, so I have mentioned the modified recipe here. I had marinated the shrimp for 6-7 hrs and made this preparation 1 hr before the party.

Shrimp is an excellent source of protein,selinium and B12. It is a very good source of iron and phosphorous. 100 gms of boiled shrimp gives 99 kcal, 21 g protein, 195 mg of cholesterol,177 mg of EPA and 144 mg of DHA. ( EPA & DHA ) are good fatty acids. Because it contains cholesterol , many people tend to avoid it. But, it can be eaten in the moderate amounts to get other nutritional benefits.

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.