Handy Mechanical Gadgets - Churner, Rolling Pin & Board and Cutting Board

Churner :

This is a long handled gadget. A long cylindric handle has a flower shaped contraption at the base. It is held vertically in the vessels and rotated in place with both palms holding the handle and churning back and forth. Use to make buttermilk, smoothen batters for malpua, etc.

Rolling Pin & Board :

Both usually come in wood, and use for rolling anything from chapathis to pie bases, doughs, etc. One can roll almost used up tubes of toothpaste, ointments, etc. to bring all the leftover contents towards the mouth, and use it to the maximum. Take care to keep the cap on while rolling.

Cutting Board :

This may be of wood, ceramic, or other heavy duty plastic, and is used for not only chopping vegetables, but for bruising garlic, ginger, etc.

Handy Mechanical Gadgets - Pounder, Potato Masher, Can Opener and Kitchen Scissors

Pounder :

This is a miniature mortar and pestle used to crush small amounts of items, from cardamoms, to chillies, to peas, etc. in a jiffy. Take one which has a sturdy base, and fairly heavy, so the job gets done fast. Comes in stone, steel alloys, brass, etc.

Potato Masher :

This is a flat perforated base attached to a handle, and is used for mashing boiled potatoes, vegetables, and even to mash pavbhaji while cooking it.

Can Opener :

If you open can once in a way, then you need not buy the costly electrical ones. A simple small, inexpensive one, opens them very fast, anyway. They also usually come with a facility of bottle opener, too.

Kitchen Scissors :

One pair of scissors is very necessary in the kitchen and for foods only. You can chop chillies, greens, etc. so fast and with not burning on the hands. Make sure you have a pair which is rust proof.

Tips for making sherbets

Make concentrates, sherbets and store them while you can, to enjoy the freshness of fruit and their cool tangy taste.

A few general observations while making sherbets:

Try to use sulphurless sugar to make the recipes.

Use water which has been boiled and cooled, to give a clearer appearance to transparent concentrates..

All hard fruit should be boiled and peeled in hot water

To store for longer periods preservatives like potassium metabisulphite (KMS) are required. They should be used only in specified quantities. Otherwise they will spoil the texture of the drink, and also affect health if used in large quantities.

As a general rule, 1 kilogram of ready sherbet requires 1/2 tsp. essences unless specific recipes show otherwise.

The procedure of sterilising bottles for filling the sherbets should be sterilised by the same method as explained in jams and pickles.

Add 1/2 tsp. respective essence to 1kg. of the ready syrup where desired. Eg. raw mango does not need essence, while orange will be enhanced by addition of a little essence. So choice depends on taste.

Use unstrained juices (but not seeds) for orange, mosambi or lemon and other such squashes.

Important tips for baking a basic cake

1. 
   
   
   

   Greasing a cake pan is very important to prevent the cake from sticking to the bottom. While few recipes ask to grease with butter, few others ask for flouring the base. What works best for me is to do both. Grease lightly (butter/pam spray), use your hands. Then flour it with all-purpose flour. Make sure to dust off excess flour too.
   
   Note: Depending on the type of cake, cocoa powder/powdered sugar can be used to dust instead of all-purpose flour.
   
   
   
2. Always preheat the oven. Starting the oven 1 minute earlier and placing the cake even before the oven is heated through is not accepted! It will only throw the correct cake baking time off-balance. Make sure you keep the rack right in the centre (unless specifically mentioned otherwise in the recipe).
3. Using the correct cake pans always helps. Most often, a given recipe is customised for a specific tin size. If you are just beginning with cakes, follow the same cake tin. With experience, one can start using discretion and make adjustments likewise. This takes care of basic mistakes like filling the cake batter to the brim. The batter should be half filled so that it allows space for the cake to rise. Also make sure to level the batter for a smooth surface.
4. Keeping all the ingredients at room temperature unless otherwise mentioned in the recipe is appropriate for cake making. Also don`t forget to sift the flour.
5. For beginners, a metal cake pan would help to produce tender crusts and this is because the metal helps to reflect the heat away. But if you have to use glass pans, then make sure to reduce approximately 25 degrees from the temperature mentioned in the recipe.
6. Last but not the least, cool the cake completely before removing it from the pan.

10-minute upmas

      

In the midst of breakfast cereals and `eggs and toast`, a steaming plate of our very own `desi` upma is always welcome at the breakfast table.

For those of you who are wary of the traditional mundane upma, here is a variety to choose from. Throw in some chopped vegetables, add a dash of spice to just about any base from rawa to ragi and your gorgeous-smelling upma is ready in a jiffy. So go ahead and set about trying our 10-minute upmas. And if you have one such recipe up your sleeve, share it with us right here

Bread Upma Vermicelli Upma Vegetable Dahlia Moong Upma Murmure Upma Poha (Aval) Upma

Spicy Idly Upma Oriya Pauruti Upma Couscous Upma Cabbage Upma Raagi Upma

Raagi Upma

Category : Snacks and refreshments, Upma

Time Taken : 15-30 mins

Ingredients: 

1) Raagi Flour 2 cups

2) Curds 1/2 cup

3) Onion 2 (Medium size)

4) Green chillies 6 or more according to your hot taste.

5) Oil

6) Salt to taste.

7) Urad dal 1 tsp

8) Gram dal 1 tsp

9) Mustard seeds 1 tsp

10) Sugar 1 tsp

11) Coconut grated 1/2 cup

12) Fresh coriander leaves & curry leaves.

Method

1. 
   
   Mix Raagi flour,salt,sugar,and curds in a bowl.(mixing is very imp: don't make it like a paste.it should be like a wet powder)keep aside.
   
   
   
2. 
   
   Heat oil in a pan.Add Mustard seeds when it splutters,add urad dal, gram dal,curry leaves.When dals become red add cut onions and chillies.fry it till onion becomes red.
   
   
   
3. 
   
   Add mixed raagi powder into it and constantly keep stirring on a low heat till cook soft in the oil.
   
   
   
4. 
   
   Then add grated coconut and coriander leaves.mix well again. After everything is cooked remove from the stove.
   
   
   

Serve hot. Tastes good when had fresh.

Cabbage Upma

Category : Upma, Onion

Time Taken : 15-30 mins

Ingredients: 

One medium size cabbage,

2-3 green chillies,

1 cup rice,

1-2 dried red chillies,

Few curry leaves,

2 onions (finely chopped),

1 tsp mustard seeds,

A pinch turmeric,

Small lemon sized tamarind,

Salt to taste, 2

tbsp oil

Method

1. Chop cabbage finely.
2. Wash and drain water soak rice for 1 hour and drain water grind the rice, chillies, curry leaves, tamarind coarsely mix cabbage, ground ingredients, turmeric, salt in a bowl grease idli moulds and fill with mixture steam without pressure for 10 mins in a pan add oil, mustard seeds and res chillies. when it splutters add chopped onions.
3. Fry till golden.
4. Add the cooked cabbage and mix well. Serve hot with sauce.

Hope you try and enjoy this recipe.

Couscous Upma

Category : Upma, Onion

Time Taken : 15-30 mins

Ingredients: 

1 cup plain dry Couscous

1 1/2 cup Water or as per packet instructions

1 Onion

1 Tomato

1 cup Peas

Few Curry leaves

3-4 Green Chillies

Cilantro

Vegetable Oil - little

1 teaspoon Mustard seeds

1 teaspoon Urad dal

1 teaspoon Chilli powder

Salt and Sugar to taste

Method

1. Heat a nonstick pan
   
2. Add 2 tablespoons of vegetable oil
   
3. Add mustard seeds till they begin to splatter
   
4. Add urad dal, Curry leaves and finally sliced green chillies till urad dal turns light brown
   
5. Now add thinly sliced onions till they turn waxy and transparent.
   
6. Drop in chopped tomato with peas
   
7. Add salt, sugar and chilli powder as per taste and mix the mixture well
   
8. Now add water and let it boil for a few minutes.
   
9. Add Cousous, mix well, turn the heat to low to simmer and cover the pan till all the water is absorbed
   
10. Fluff, add chopped coriander and eat it hot or chilled!!!!
    

You could also add veggies of your choice. Enjoy!!!

Pauruti (bread) Upma (Oriya Dish)

Categories: Bread, Upma, Orrisa dish

Time Taken : 30-45 mins

Ingredients: 

1 onion

1 potato 

1 green chili

1 tomato

1/4 spoon of cumin seed

1/4 spoon of mustard seed

4 slices of bread

Few grains of cashew nuts and raisins

1/2 tea spoon of turmeric powder

1/2 tea spoon of garam masala

1 spoon of vegetable oil

Salt to taste

Method

1. Chop onion, potato and tomato into small pieces and keep them separately. Cut the green chili into fine pieces. Cut the bread slices into small pieces sizing about 1cm x 1cm.
   
   
   
2. Warm a fry pan in low heat and put some oil. When the oil is hot put the cumin and mustard seeds and fry that properly. Add the chopped chilies and fry with medium heat. Then add the chopped onions and fry till it turns red.
   
3. Add the chopped potato and fry it properly. Add half tea spoon of turmeric powder and stir it properly.Then add the chopped tomato and leave that for 2-3 minutes with constant stirring. Add salt to taste. Then add the garam masala powder and mix that properly.
   
   
   
4. Add the cashew nuts and raisins. Add the bread pieces and stir it properly. Leave it for 2-3 minutes in medium heat with intermittent stirring and your bread upma is ready for breakfast. You can add some Sev or mixture to taste it better.
   

Spicy Idly Upma

Category : Regional cuisine, South indian,Other south indian recipes
Time Taken : 15-30 mins


Ingredients: 
8 left over idlies
mustard seeds
1teaspoon Channa Dal
hing (a pinch)
turmeric powder pinch
For chutney powder :
4-5 teaspoon channa dal
3-4 dried red chilles
2 curry leaves, hing & grinding them to a coarse powder and salt to taste
1 -2 teaspoon oil ( Seseame oil preferably)
Salt to taste


Method

1. Cut the left over idlies into small cubes & keep aside.
2. Now put oil in the pan and add mustard seeds, channa dal & hing.
3. When mustard splatters & dal turns golden. Add the cut idlies & turmeric.
4. Mix it well and let it turn little golden & crisp.
5. Now add the chutney powder according to the spice needed( 1 to 2 teaspoon)
6. Finally take off from the stove & serve it hot with coconut chutney.

Poha (Aval) Upma

Category : Upma, Carrot

Time Taken : 15-30 mins

Ingredients: 

poha - 1� cup

tamarind juice - 1cup

onions - 2 medium sized

tomatoes - 2 medium sized

carrot - 1cup

cauliflower - � cup

peas - � cup

coarsely ground long red chilli powder (preferably chinese long red chillies) - 1tsp

garam masala powder - 1tsp

turmeric powder - 1tsp

curry powder - 1tsp

spring onions as per your taste

coriander leaves as per your taste

curry leaves as per your taste

olive oil - 2� tbsp

curry powder

gram dhal (channa dhal) - 2 tblsp

dhania - 2 tblsp

black pepper - 1 tsp

asafoetida - a pinch

red chillies (gundu milagai) - 2 in number (small)

vegetable oil - 1 tsp

salt to taste

Method

1. Heat oil in a kadai and fry all the above mentioned items for about 3 to 5 mins. Do not add water.
2. Coarsely grind the mixture and keep aside.
3. You can use this curry mixture for vegetables and kootu as well.
4. So you can increase the quantity of all if you like.
5. Keep dhania and gram dhal in 1:1 proportion.
6. Rest of the ingredients can be added as per your taste.
7. Wash poha or aval(flaked rice) and soak it in tamarind water until all the water has been absorbed by the poha.
8. In a kadai heat the olive oil fry onions, mustard, jeera, urad dhal together until onions become pink in colour.
9. Add all the dry powders along with springonions, corianderleaves and curryleaves and fry for 2-3 mins
10. Now add all the veggies (the ones mentioned here are just a reference, you can even add capsicum, broccoli, potatoes, etc., if you like) and fry for 3-5 min.
11. (The time varies depending on how much you want the veggies cooked - fully or half. Nevertheless keep in mind that potatoes and broccoli must be cooked before it is added along with rest of the veggies)
12. Now add salt and mix well.
13. Then finally add soaked poha and mix well but gently so as to not to mash it, keeping it in a low flame.
14. Leave for about a minute and serve with ketchup, green chutney or mint chutney.

Pesarattu, Upma and Allam Patchadi

Category : Nuts and seeds, South indian,Pulses and lentils

Time Taken : 15-30 mins

Ingredients: 

500g - split mung dal (dehusked,if not, remove the husk after soaking) 

1 tbsp - raw rice

oil/ghee for preparing dosa

salt

Ingredients for spreading on dosa:

2 - onion, big, chopped fine

4 - green chillies, chopped fine

1 inch pioece - ginger, chopped fine

1 tbsp - jeera

1/2 tbsp each - chopped curry and coriander leaves

For upma:

200g - semolina/suji

1 - onion, medium, chopped into slices

green chillies, cut into small pieces

1/2 tsp - ginger chopped

1/2 tsp - mustard seeds

2 tsp - channa dal

1/2 tsp - urad dal

6 - curry leaves

1 tsp - chopped coriander leaves

1/2 tbsp - oil

Water

For ginger chutney:

2 inch piece - ginger

3 - green chillies

A pinch of jeera

1/2 tbsp - chopped onion

3 - garlic cloves

Salt

1/2 tsp - tamarind paste

1 tsp -jaggary powder

1/2 tsp - oil to fry the ingredients

Method

Method for dosa:

1. Soak dal and rice for 4 hours (or overnight)
2. Grind dal with rice to a fine, thick & frothy paste
3. Add salt & mix well
4. Wipe the non-stick pan with moist cloth
5. Pour a laddleful of batter on pan
6. Quickly spread it in a circular motion to form a paper thin dosa
7. Sprinkle oil over the edges
8. Srinkle some onion stuffing & gently press with back of laddle
9. Put a few drops of oil over dosa
10. Fry on both sides (if you want it to be crunchy do not turn) and remove.

Method for upma:

1. Heat oil, add tempering ingredients, fry till the seeds splutter
2. Add about 350 ml water and salt.
3. Add suji when the water starts boiling and quickly stir so that no lumps are formed
4. Cover and cook for 2 min and remove.

Method for ginger chutney

1. Fry the ingredients (except jaggery and tamarind paste) in a few drops of oil
2. Grind to a fine paste along with salt, jaggary & tamarind paste and serve.
3. No need to temper.

Serving tip:

After preparing dosa put a big spoonful of upma in the centre of dosa, fold and serve (avoid onion spread). Pesarattu, upma and allam patchadi is green gram dosa and ginger chutney

Tomato Upma

Category : Semolina,Maharashtrian, Breakfast,Tomatoes

Time Taken : 15-30 mins

Ingredients: 

1 cup - suji/ semolina/rawa/farina 

3 to 4 tbsp - ghee/oil

1/2 tsp - mustard seeds

1 to 2 tbsp each - urad daal or moong daal

1/4 tsp - jeera/cumin pwd

1/4 tsp - chilli pwd or 

1 chopped green chilli

some pepper powder

a sprig of curry leaves

1/4 tsp - haldi/turmeric powder (optional slit peanuts or cashewnuts)

a pinch of garlic-ginger paste

1 cup - chopped tomatoes

salt & sugar to taste

2 cups - water (double of semolina)

1 to 2 tbsp - dessicated or grated coconut

1/4 cup - chopped coriander

Method

1. Roast the semolina in the ghee/oil till light brown and set aside.
2. Heat oil, add urad daal &/or moong daal and fry till light brown, add mustard, jeera/cumin, chilli pwd or chopped green chillies, some pepper pwd, curry leaves, haldi pwd (and optionally slit peanuts or cashewnuts) and garlic-ginger paste.
3. Fry well then add the tomatoes, salt & sugar (and boiled/frozen peas/ mixed vegs).
4. Cook till tomatoes are done and then fold in the roasted semolina.
5. Add water, let it boil then cover and simmer for 5-7 minutes or till the semolina completely absorbs the water.
6. Open, fold in some chopped coriander & grated coconut.

Murmure Upma

Category : Upma
Time Taken : 15-30 mins


Ingredients: 
100 gms - murmure
ï½ cup - sev
ï½ cup - roasted chana dal
1 - small piece ginger
2 - medium sized or 1 big onion
3 - medium sized tomatoes
1 - green chilly
2 - red chilies
ï½ tsp - red chili powder
ï½ tsp - turmeric
coriander, finely chopped as per taste
salt as per taste
For Seasoning:
4 tbsp - oil
1 tsp - mustard seeds
1 tsp - urad dal
1 tsp - chana dal
few karipatta
few groudnuts
For Garnishing:
coriander, finely chopped
lemon

Method

1. Take a big kadai, put oil, when hot add mustard seeds.
2. Then add chana and urad dal, let it fry for a min.
3. Add groundnuts and roast it for a while.
4. Add karipatta and finely chopped ginger.
5. Fry for a minute.
6. Add very finely chopped onion and green chilly.
7. Let fry till soft and done, almost brown.
8. Then add finely chopped tomatoes. Let it cook.
9. Meanwhile when u feel tomatoes are almost done, wash murmure in more water and drain thoroughly.
10. Keep it aside and add roasted chana dal.
11. Add chilly powder, turmeric and salt as per taste.
12. Add the drained murmure and mix thoroughly.
13. Fry for 3-5 minutes.
14. Then add sev just before switching off the stove, add coriander.
15. Serve hot.

Vegetable Dahlia Moong Upma/ Vegetable,Broken Wheat and Lentil Upma

Category : Wheat, South indian, Vegetables,Beans, Green peas, Potato
Time Taken : 15-30 mins


Ingredients: 
beans - 1/4 cup
peas - 1/4 cup
carrot - 1 (finely grated)
potato - 1
onions - 1 (finely chopped)
dahlia - 1 cup
moong dal - 1 cup
mustard - 1 tsp
chana dal - 1 tsp
udad dal - 1 tsp
green chillies - 5-6
chopped coriander - 1 tsp
curry leaves - 10-12
asafoetida(hing) - 1 pinch
jeera/cumin seeds - 1 tsp
ghee - 1 tsp
turmeric - 1 pinch
ginger - 1 small piece
salt to taste


Method

1. Heat ghee in a thick bottomed pan and roast dahlia and moong dal till you get the distinct aroma.
2. Heat oil in a pressure pan/cooker, add asafoetida, mustard, chana dal, udad dal, jeera, turmeric and stir fry.
3. Add finely cut green chillies and ginger, chopped curry leaves and finely chopped onions and fry for 2-3 mins.
4. Add all the vegetables, add salt and mix well.
5. Add 4 cups of water and bring it to boil.
6. Add roasted dahlia and moong dal and mix well.
7. Close the lid of the pressure pan/cooker and cooke till 2-3 whistles
8. Garnish with coriander and serve hot.

Vermicelli Upma

Category : Breakfast,Semiya

Time Taken : 15-30 mins

Ingredients: 

1 cup - vermicelli

1 - small onion, finely chopped

1/4 cup - carrot, chopped into very small cubes

1/4 cup - green peas

4 to 5 - curry leaves

3 - strands cilantro(coriander leaves)

1/2 tsp - haldi

1 tsp - mustard seeds

1 to 2 - green chillis chopped

1 tsp - cashew/chana dhal mixture

1 tsp - sugar

2 to 3 tsp - oil

1 tsp - lime juice

salt as per taste

Method

1. Heat kadai on the stove and dry roast the vermicelli until the vermicelli turns light brown in colour.saute frequently.keep aside.
2. Note: 
   Roasted vermicelli that is readily available in the market can also be used and in that case, step 1 can be ignored.
3. Heat oil in Kadai and add mustard seeds.
4. After the mustard seeds splutter add haldi, green chillis, curry leaves and the cashew/chana dal mixture
5. Add the chopped onions and fry till they are transparent. About 3-4 mins
6. When the onions are almost done, add the peas and carrots mixture. fry for 1-2 mins, sauting frequently.
7. Add 1.5 cups of water to the above mixture and let it boil until the peas and carrots are cooked.
8. Add salt and sugar to the boiling mixture as per taste.
9. Add vermicelli and let it cook for another 2 mins until the water evaporates.
10. Remove front stove, add lime juice and mix well.
11. Garnish with chopped cilantro and serve hot!

Paneer and Cashew Nut Curry

Category : Curries,Paneer, Tomatoes,Cashew nut, Bengal

Time Taken : 15-30 mins

Ingredients: 

paneer made of 1 ltr milk

100 g - cashew nuts

2 tbsps - finely grated coconut

100 g - tomatoes, blanched and sliced

2 - bay leaves

1/2 tsp - each of sugar and turmeric powder

1 tsp - garam masala

2 tbsps - curds

a few sprigs of coriander leaves

salt and chilli powder to taste

Method

1. Cut Paneer into small pieces and fry to a red colour.
2. Wash and soak cashew nuts in water for 1 hour, then drain out the water.
3. Heat 2 tbsps oil and add all the spices, bay leaves and coconut and fry for 5 minutes.
4. Put in tomatoes and curds, sugar and salt and cook till dry.
5. Cover with water, bring to a boil, reduce heat and add cashew nuts and cook till the gravy turns little thick, add the Paneer and simmer gently for 5 minutes.
6. Remove from fire and garnish with coriander leaves.

Bread Upma

Category : Bread, Maharashtrian, Breakfast
Time Taken : 15-30 mins


Ingredients: 
Bread crumbs (of 8 to 10 bread slices)
3 - green chilies, finely chopped
1 - medium sized onion, finely chopped
1 tsp - mustard seeds
1 tsp - cumin seeds
1 tsp - turmeric/haldi powder
1 - lemon or 1 tbsp lemon juice
3-4 - curry leaves/kadipatta
2 tsp - oil
1 tsp - sugar
Finely chopped coriander/dhania
Salt to taste


Method

1. To make bread crumbs, you can either crumble the bread slices with fingers or in a mixer/food processor on low speed (not more than 20 secs, otherwise it will turn into powder.
2. Heat oil in pan, add mustard and cumin seeds
3. After they splutter, add the finely chopped green chillies and onion.
4. Add haldi powder and curry leaves.
5. After the onions become translucent, add water (not much, such that water forms a thin layer above the onions).
6. Now add the bread crumbs.
7. Mix it with the other ingredients.
8. Close the pan with a lid.
9. Keep it for 3-4 minutes so that few become crispy and rest remains soft.
10. Then squeeze a lemon or add lemon juice, sugar and salt.
11. Garnish with finely chopped coriander.

Tips to rid your kitchen of odours and more...

 

Tips to rid your kitchen of odours and more...

• Rub a piece of lime (used) inside the lunch box to get rid of strong odours (like garlic) before rinsing off.
  
• Always take care to cover vessel with a loose lid, while boiling chillies, garlic and other such pungent condiments. The smell tends to permeate the house. Keep the kitchen exhaust on and windows wide open, as an added precaution.
  
• To season a new earthen handi, pour oily water in it (from cooking, like that rinsed from kadai, etc.) for some time, rinse with plain water, and keep aside. Repeat process for 2-3 days as many times as possible. Then use to cook, so the raw smell will go, as well as for improving sturdiness.
  
• Rub the chopping board with a slice of lemon vigorously, after cutting onions, garlic, etc. This will ensure that all odours of such vegetables is rid, then wash thoroughly with washing soap.
  
• Use the silver foil wrappings of used medicines to scrub greasy utensils like tawas, pans, etc. Embed them at the base of plastic scrubbers for easy use and grip.
  
• Always use a clean pair of kitchen scissors to trim edges of bread. Much neater and less messy edges as compared to those trimmed with a knife.

New look at curries

Curries are an integral part of Indian cooking. If our meals are to be healthy, we must make our curries healthy. As we all know, traditional Indian menus are developed with staples (rice, wheat) as the focus and the curries are mainly to add taste and flavor to them. That is the reason for listing rice and Indian breads as main dishes and curries as side dishes in Indian menus. Where as ,in western menus, rice and breads are accompaniments to main dishes consisting of meat, fish and vegetables. In other words, we eat more rice or wheat ( roti, chapattis, paratha)than vegetables, meat, fish etc. It means that our diet is high on carbohydrates and low on proteins, vitamins and minerals .To correct this basic defect, we must reduce the intake of rice or rotis and eat curries and salads.

Tips to healthy alternative food

This shift in our eating pattern calls for effecting some changes in the curries. They should use less fat and spices, so that they can be consumed as the main suppliers of nutrition and energy.

How good are low calorie vegetables?

Generally speaking, south Indian curries, especially the vegetarian curries are lower in fat than the north Indian curries. These curries when prepared in traditional way, involve prolonged frying of plenty of onion, garlic, ginger, tomato and other spices in generous amounts of fat. This method can be modified to make the curries healthier.

1. Ground onion , garlic and ginger need more oil or ghee while frying to prevent them from burning. So, use them finely chopped and if a smooth gravy is desired, grind them after frying.
2. When frying these ingredients with less fat, the heat should be low. So, leave it on a low flame and let them cook slowly to soften and mellow the flavors, stirring occasionally.
3. Alternately, combine them with little fat and microwave without covering. If the wattage of the microwave oven is 100 and above, use only medium hi, or 70% power.
4. Another way is to lightly fry them in little oil and then pressure cook with tomato and spices.

Some of these methods are used in the following recipes :

Paneer/Tofu and Vegetable Saute

Hot and Sour Fish Curry 

Fat Less Baby Corn Curry 

Chicken Curry

Tips to healthy alternative food

Since the trend today is to consume healthy food, every body has begun to put in extra effort to hold calories down. This, however, must be supplemented liberally with essentials like protein, vitamins, fluids, etc. This should be combined with plenty of exercise, without which any diet to check weight is meaningless.

Super-refined flours, silky flours, double-bleached flours: these terms blare out of advertisements, trying to make the products seem superior, attractive and generally profitable, if not for our body, at least for the manufacturers. The age of such refinement in food has begun to have a very different connotation. They are difficult to digest and increase problems of obesity, heart disease, blood pressure and indigestion.

However, one need not be terrified of such ingredients. Consuming a moderate quantity while balancing them with highly nutritious foods like bran, whole flour, germ-of-wheat and other grains makes a sensible combination. Keeping in mind the age, lifestyle and food habits our generation has inculcated, such a balance is more welcome than a fanatic aversion to super refined products. In fact, most people believe that taste is wholly sacrificed in the process of changing over to health foods. Hence, it is wiser to adopt the middle path.

Include an ample amount of sprouted lentils in your diet. Make them at home for the tastiest sprouts. Wash lentils (moong, channa, matki, etc.) in water. Soak overnight. Drain water, wash again and remove excess water. Cover with a moist cloth, and keep aside for 15-20 hours. Make sure the cloth is kept moist. Do not tie in the cloth. Use the sprouts as required. Refrigerate the remaining for later use.

In this section we will try to use a major amount of bran, muesli, friendly amounts of fat, wheat-germ, oats, soy flour, etc. to help maintain a healthy, balanced life and body.

A few tips regarding enhancing the nutrition content of our foods:

1. Instead of using refined wheat flour, either use whole-wheat flour, or add a cupful of soy flour to a kilo of wheat flour. If you have a flour mill at home, grind both together for a good blend.
   
2. Make rotis (leavened breads) out of millet, jowar, ragi flours on some days, instead of wheat flour. Add a handful of soy flour to it if desired. This is a healthy and welcome change.
   
3. Make biscuits, cookies, etc. substituting a portion of plain flour for toasted bran, fibrous flours like ragi, or whole wheat, or even crushed muesli.
   
4. Use toasted or baked forms of grains instead of frying them for any dish.
   
5. Make intelligent and creative changes in basic recipes, converting simple dishes to excitingly new and tasty alternatives. For example, the regular semolina upma may be made from crushed jowar and wheat germ.
   
6. Even if you are not very adept at using healthy foods, and substituting the ingredients, try the simple solution of using either ready-to-use flakes, or toasted wheat germ, rolled toasted oats, etc. as a topping in baked dishes, casseroles, salads, raithas, cookies, etc. Even this helps to take a lot of fibre, without actually cooking with it, directly.
   
7. The best way to cook vegetables is by steaming them. Put some water in a large vessel. Place a metal stand in the centre. Steam by putting the vegetables in a colander and placing over the stand. Cover the vessel with a lid, while steaming. This way the vegetables are not washed off of their nutrition and are cooked faster.

How good are low calorie vegetables?

Information regarding calorie dense foods is easily available but about low calorie foods are not that easily available. Many of my clients ask for information about the vegetables that contain low amount of calories and can be consumed in large quantity with out altering their figure. This article which will give information on some of the low calorie, low fat content vegetables. These vegetables are useful especially for people who are having obesity, diabetes, hypertension or coronary heart disease.

Cucumbers

Cucumbers were one of the first vegetables to be cultivated in the world. It contains very little nutritional value but it is one of the favourite ingredients in our salads. Cucumbers are very cooling and refreshing. During summer it reduces the heat and thirst.

Cucumber is a natural weak diuretic (increase urine out put). The water content in this vegetable is 96.3gm per 100 gms. It contains only 13 kcal per 100 gms. Since it is a very low calorie vegetable cucumber is a favoured vegetable in any low calorie diet. Cucumbers have some amount of folic acid (14.7μg of folic acid per 100 gms). Like wise sodium content is very low. It contains only 10.2 mg sodium per 100 gms.

Cucumber can be consumed as raw or cooked. Raw cucumber is more popular. When you take cucumber remember to wash thoroughly before removing the skin. Cucumber juice and cold cucumber soup are favourite low calorie refreshing drink during summer.

Cucumbers are also used in beauty industry as an ingredient in skin care products. Earlier fresh sliced cucumbers were used for eyes and face packs. At present readymade face pack of cucumber is available in the market. The slices kept on the eyes are believed to have rejuvenating effect on the skin but so far no scientific proof for this.

Pumpkin

Pumpkin does fall under the same category of cucumbers of having low fat and low calories. It also has high water content of 92.6gm per 100 gm of edible portion. Pumpkin has good nutritional value compared to cucumbers. For some reason this vegetable is not that popular.

Pumpkin has got good amount of vitamin A. It is a good source of beta-carotene. 1,160ug of beta-carotene are present in 100 gm of pumpkin. This beta carotene in the body converts to vitamin A. This vegetable play an important role in a vegetarian diet where animal products are not available to provide vitamin A. Beta carotene is an antioxidant to help prevent free radical damage that might lead to certain types of cancer. Pumpkin contains significant amount of vitamin E. This vegetable rarely causes allergies and is easily digested.Pumpkin contains low levels of sodium and good amount of potassium makes suitable for hypertensive. They are also advisable for diabetes, cardiovascular and also as a weaning food. It is a poor source of vitamin C.

Pumpkin seeds are edible and used for treatment for intestinal worms. These seeds must be taken in conjunction with a purgative such as castor oil for good antihelminthic action. They can also be used for prostrate and urinary problems.

Kovai

Kovai scientifically knew as coccinia cordifolia. The other names of kovai are telakuchu in Bengali, ghole gluru in Gujarathi, konduri in Hindi, tondekayi in Kannada, kovakai in Malayalam and Tamil, tondale in Marathi, kunduru in Orriya, and dondakayi in Telungu. This vegetable also stands high in water content. It has 93.5gms of moisture in 100 gms of edible portion. It does not contain lot of nutrient. It is very low in carbohydrates and calories, which are 3.1gm and 18kcal per 100 gms respectively. They are good vegetables, which can be included for weight reducing diets due to the low calorie content. It contains 59ug of folic acid 40mg of calcium per 100gms.

Radish

Radish contains sulphurous compounds, which may help to protect against few types of cancer. Radishes are low in calorie and fat makes it popular among the weight reducers. There are many varieties differing in their pungency, size, shape, and colour. They are pink, rat tailed, table and white. White radish contains fewer calories compared to the others. Pink and rat tailed contain good amount of calcium. Pink radish contains good amount of sodium and very low levels of potassium where as white radish has low levels of sodium and high levels of potassium. White radish is more suitable for heart patients and hypertensives. White radish contains the most moisture in high percentage (94.4gms per 100 mg). White radishes are suitable for diabetic patients, which can be added to their salads.

Nutritive value per 100gms of edible portion

Nutrient	Cucumber	Pumpkin	Kovai	Radish white
Protein (gms)	0.4	1.4	1.2	0.7
Fat (gms)	0.1	0.1	0.1	0.1
Carbohydrate (gms)	2.5	4.6	3.1	3.4
Energy (kcal)	13	25	18	17
Calcium (gms)	10	10	40	35
Vitamin C (mgs)	7	2	15	15

Chicken Curry

Category : Chicken

Time Taken : 15-30 mins

Ingredients: 

Chicken joints - 500 gm

Vinegar - 1 tbsp

Onion - 1/2 cup, ground

Ginger-garlic paste - 2 tsp

Oil - 2 tbsp

Chilli powder - 1 tsp

Turmeric powder - 1/2 tsp

Garam masala powder - 1 tsp

Tomato puree - 4 tbsp

Almonds or cashew nuts - 3 tbsp, ground to a paste.

Salt - to taste

Fresh cream or malai - to garnish

Method

1. Remove the skin from chicken pieces and make deep slits on them.
2. Marinate them with vinegar, � tsp chili powder, � tsp garam masala powder and 1/2 tsp salt for 1-2 hours.
3. In a casserole, add oil and ground onions. Microwave on high for 6-8 minutes, uncovered, stirring twice in between. Add ginger garlic paste and cook on full power for 2 minutes.
4. Add turmeric powder and remaining chili powder, garam masala powder, and tomato puree. Cook 2 minutes. Add the cashew paste, cook 2 minutes.
5. Add the chicken pieces with the marinade and microwave, covered, for 8-10 minutes. Allow to stand for 5 minutes. Serve garnished with cream or malai with chappathies , pulao or steamed rice.

Fat Less Baby Corn Curry

Category : Corn Recipes
Time Taken : 15-30 mins


Ingredients: 
Peeled baby corn - 350 gm.
Chopped tomatoes - 1 cup
Chopped onions - 1 cup
Chilli powder - 1 � tsp or to taste
Turmeric powder - � tsp
Coriander powder - 2 tsp
Cumin powder - 1 tsp
Garam masala powder - 1 tsp
Salt - to taste
Curds * - � cup
Coriander leaves - to garnish
* Make curds from skimmed milk. 


Method

1. If the curds is in the refrigerator, take it out before starting to make the curry so that it will come to room temperature (chilled curds, added to hot gravy will curdle easily).
2. If the baby corns are tiny, leave them whole. Otherwise, slice them. Steam cook for 10 minutes or microwave covered, on full power for 3 minutes.
3. Combine tomatoes, onion and all the powders with 1 cup of water and pressure cook for 10 minutes.
4. (Do not place the ingredients directly in the cooker. If the water is absorbed during cooking, the contents may burn. If on the other hand if more water is used to prevent this, you may end up with a thin gravy. So place all the contents in a vessel. Pour � cup of water in the pressure cooker and place the vessel in the cooker. Use the trivet if provided with the cooker.)
5. Allow the cooker and the contents to cool. Blend the contents in a mixer. add baby corn and salt.
6. Simmer for 2-3 minutes and remove from fire. Beat the curds till smooth. Add a ladle full of gravy to the curds and then add it to the curry.

Note:
The folic acid in corn prevents birth defects

Hot and Sour Fish Curry

Category : Fish, Curries and gravies
Time Taken : 15-30 mins


Ingredients: 
White fish slices - � Kg
Tamarind - size of a big lime
Oil - 1 tbsp
Mustard seeds - 1 tsp
Curry leaves - few
Chopped onion - � cup
Chilli powder - 1 tsp, or to taste
Coriander powder - 2 tsp
Salt - to taste


Method

1. Wash the fish well and rub with � tsp turmeric powder, wash again, drain well.
2. Soak tamarind in 1 cup of hot water and extract the juice.
3. Heat oil and, temper with mustard and curry leaves.
4. Add onions. Fry till light brown. Add chilli powder, coriander powder and � cup water.
5. Simmer for 5 minutes. Add the tamarind juice. Simmer for 3 minutes.
6. Add fish slices and salt. Cover and simmer till the fish is cooked.