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Healthy Recipes for optimal health


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Pav Bhaji:The famous Mumbai Street Food

Pav Bhaji The famous Mum

Pav Bhaji The famous Mumbai Street Food

Mumbai Pav Bhaji is one of Mumbai’s hottest selling delicious fast food! I am very excited to share Mumbai Pav Bhaji Recipe as I have vivid memories of eating this quick but tasty snack in CST Pav Bhaji stall .They served it hot with dollop of butter.My husband used to take me to juhu beach and marine drive almost every month when we were in Mumbai. There, we used to savor this tasty street food.

Now being in Kolkata my family wanted to eat Pav Bhaji! So last weekend I made it and have a plan to make it in Breakfast for Saptami in coming Durga Puja. It’s one of the simplest dishes to make. I have used Everest pav bhaji masala and amul butter for my recipe. You can use any brand of your choice. My daughters don’t love to eat capsicum, so I use only the vegetables that we like to eat, as like as pumpkin, potato, tomato, green peas etc. You can use the vegetables of your choices as well.

Ingredient

1 tbsp Garlic Paste
1 tbsp vegetable oil
½ cup chopped onion
2 cup (500 gram)boiled vegetables (Here I use pumpkin, tomato, potato, tomato, green peas etc)
1 tbsp lemon juice
1 tbsp pav bhaji masala( I use everest pav bhaji masala)
4 tsp butter
¼ tbsp chili powder
Salt to taste

Preperation:

For the pav:

  1. Slit 8 pavs vertically and keep aside.
  2. Heat a large tava, add 2 tsp of butter and slit open the pavs and place on it.
  3. Cook on a medium flame till they turn light brown .

For the Bhaji

  1. Boil the veggies at first .You can use your stored refrigerated boiled veggies for a quick meal or snack.
  2. Heat the oil in a pan and add the garlic paste ,sauté for 2 minutes.
  3. Now add ½ of the chopped onions and sauté it until get lightly brown. We will use the remaining onion for serving time.
  4. When a nice smell comes out,add the boiled vegetables with the remaining vegetable stock.
  5. Add the pav bhaji masala, chili powder and salt.
  6. smash the vegetables, well.
  7. Keep it on medium flame until you get the desired thickness.
  8. Serve 5 in a plate and garnish with dollop of butter and buttered pav.
  9. Garnish the bhaji with remaining chopped onion,lemon juice .Here you can also use coriander leaf for the garnishing.

Notes:
1.Pav bhaji masala and pav are readily available under different brand names at most grocery stores .

Serve:4

Nutritional Information:

Amount Per Serving
Calories 105.7
Total Fat 6.7 g
Saturated Fat 4.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.9 g
Cholesterol 7.8 mg
Sodium 709.5 mg
Potassium 251.1 mg
Total Carbohydrate 9.9 g
Dietary Fiber 3.0 g
Sugars 2.9 g
Protein 2.5 g

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Paratha-Methi(fenugreek leaves) Paratha –The Indian Bread

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Methi(fenugreek leaves) Paratha –The Indian Bread is no doubt a tasty and nutritious breakfast dish with its unique flavor.

These methi parathas can be made very easily. Using whole wheat flour and fenugreek leaves you can make it within 30 minutes. The methi leaves added gives nice flavor to the paratha.

It is best served with pickles, raitha or plain yogurt.

We know fenugreek leaves are very healthy as they’re rich in iron content, anti-oxidant and dietary fibre.

Methi helps to Increase breast milk production, reduce cholesterol level( especially that of the low density lipoprotein (LDL)),reduce cardiovascular risk, flush out harmful toxins, treat constipation and Prevent colon cancer.

Ingredients: 

Chopped fenugreek / methi leaves     1 cup

Whole wheat flour       2 cups

Cumin powder                   ½ tsp

Cooking oil                  as needed

Salt to taste

Preparation:

  1. Clean, wash and chop methi / fenugreek leaves.
  2. In a mixing bowl, add whole wheat flour, fenugreek leaves, salt,cumin pwd and a tsp of cooking oil.
  3. Add water little by little and knead to form soft  to smooth dough
  4. Let the dough rest for 15 minutes
  5. Divide the dough to equal sized balls
  6. Dust each ball with flour and roll it to nice triangular/round shape in a rolling board.
  7. Heat a  frypan / girdle.
  8. Fry the parathas in medium low heat by drizzling oil to the sides.
  9. Flip the parathas once in 30 seconds to get even browning over the surface of the paratha.
  10. Yummy Methi Parathas are ready to taste.

Now the step by step clicks:

Methi leaves/fenugreek leaves

Methi leaves/fenugreek leaves

Clean, wash and chop methi / fenugreek leaves

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In a mixing bowl, add whole wheat flour, fenugreek leaves, salt,cumin pwd and a tsp of cooking oil.Add water little by little and knead to form soft  to smooth dough

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Divide the dough to equal sized balls

Methi leaves/fenugreek leaves Parathas

Methi leaves/fenugreek leaves Parathas

Dust each ball with flour and roll it to nice triangular/round shape in a rolling board.

Methi leaves/fenugreek leaves Parathas

Methi leaves/fenugreek leaves Parathas

Heat a  frypan.Fry the parathas in medium low heat by drizzling oil to the sides.Flip the parathas once in 30 seconds to get even browning over the surface of the paratha.

Methi leaves/fenugreek leaves Parathas

Methi leaves/fenugreek leaves Parathas

Serve hot with chilled yogurt or your favorite pickle or chutney.

Enjoy !

Serves:6

 

Nutritional Information:
Amount Per Serving
Calories 183.4
Total Fat 5.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 96.9 mg
Potassium 0.0 mg
Total Carbohydrate 29.3 g
Dietary Fiber 4.9 g
Sugars 0.0 g
Protein 5.3 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 0.0 %
Vitamin C 0.0 %
Vitamin D 0.0 %
Vitamin E 11.4 %
Calcium 0.0 %
Copper 0.0 %
Folate 0.0 %
Iron 0.0 %
Magnesium 0.0 %
Manganese 0.0 %
Niacin 0.0 %
Pantothenic Acid 0.0 %
Phosphorus 0.0 %
Riboflavin 0.0 %
Selenium 0.0 %
Thiamin 0.0 %
Zinc 0.0 %


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Patisapta with rice flour :Bengali Dessert: Rice bread roll with the stuffing of coconut crust

Patisapta -Bengali Dessert with rice flour

Patisapta -Bengali Dessert with rice flour

From my childhood I had always seen that my Ma and my Thakuma (Grandmother)used to prepare this pitha –puli in the days of Poush Parbon. They made it with a lot of dedication and all the pitha-puli were so tasty and looked so delicious that my sisters and I couldn’t stop to grab one or two pitha  before they could finish their work. Traditionally it is believed that in this particular day of Poush Sankranti new rice is harvested and we used to prepare the sweet dish with this newly harvested rice.

Traditionally I should use  Khejur Gur or Date Palm Jaggery  but here I use sugar for the stuffing.If you can’t  manage to get Khoya Kheer then make without it.Only the Coconut crust and sugar can make a great  stuffing.

Patisapta  with rice flour :Bengali Dessert: Rice bread roll with the stuffing of coconut crust

Ingredients:

For Stuffing:

3 cups coconut crust
½ cup khoya kheer
1 cup cane sugar
3 piece of green cardamom
For the crepes
2 cups of rice flour
1 cup of white flour
½ cup Sugar
1 drop vegetable oil for 1 piece patisapta
3 cups milk(Any low fat milk you can use)

Preparation:

For Stuffing:

3 cups coconut crust
½ cup khoya kheer
1 cup cane sugar
3 piece of green cardamom
For the crepes
2 cups of rice flour
1 cup of white flour
½ cup Sugar
1 drop vegetable oil for 1 piece patisapta
3 cups milk(Any low fat milk you can use ,here I use soy milk)

Add the coconut crust, kheer,cardamom and sugar and stir constantly .Take 20 minutes to prepare a sticky stuffing.

For Crepes:

1.Add milk gradually in rice and flour to make a thick mix. Add  sugar.

2.Heat the frying pan and coat the surface of the nonstick pan with one drop of  oil.

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3.Pour the rice-flour mix about ½ cup on the hot pan and spread the mix on the pan till it takes a circular shape.

Patisapta -Bengali Dessert with rice flour

Patisapta -Bengali Dessert with rice flour

 

 

 

 

 

 

 

 

4.Put about 1 tablespoon of the coconut crust stuffing over the spread

patisapta:Bengali Dessert with rice flour

patisapta:Bengali Dessert with rice flour

 

 

 

 

 

5.Roll the spread like bread roll after 15-20 sec. Keep the roll on the pan

and flip sides every 5-10 secs till it takes your desired color.

Makes 20 patisapta (it’s depend on the size of each pitha)

 

 

Nutritional Information:
20 Servings
Amount Per Serving
Calories 190.9
Total Fat 4.7 g
Saturated Fat 3.9 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.3 g
Cholesterol 0.8 mg
Sodium 17.9 mg
Potassium 115.4 mg
Total Carbohydrate 33.3 g
Dietary Fiber 1.5 g
Sugars 17.2 g
Protein 2.9 g
Vitamin A 1.5 %
Vitamin B-12 2.3 %
Vitamin B-6 4.6 %
Vitamin C 1.3 %
Vitamin D 3.7 %
Vitamin E 0.9 %


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Eggless Banana Pancake with Suji(Rawa)

Eggless Banana Pancake with Suji(Rawa)

Eggless banana pancake

Eggless banana pancake

Today I have made banana pancakes with the organic bananas from my garden. This is one of the favorite breakfasts of my family. I have used Rawa and sauf (fennel seed)in this pancake which are easily digestible. Sauf makes the recipe aromatic and flavorful.Pancakes are delicious and can be a best option for lunch box.

The gorgeous queen fly

The gorgeous queen fly

I have just seen a queen fly through the window of my kitchen while cooking the pancakes .It was gorgeous!

Ingredients:

2 cups milk (cowmilk or lowfat milk)
3 small ripe banana(smashed)
½ cup suji or rawa
2½ cups all-purpose flour
¼ cup sugar/stevia
2 teaspoons baking powder
¼ teaspoon salt
1 tbsp vegetable oil
1 tsp sauf powder(home made)

Method:
Whisk the mashed banana, milk, suji, flour, sugar, sauf powder(fennel seed),baking powder and salt. Mix well to avoid the lumps.
Heat a non-stick over medium heat. Add 2 drops of oil. Using a ⅓ cup measure pour the batter onto the pan .Spread the batter over the pan.
They are ready to flip when they look a little dry around the edges. Flip and cook on the other side until golden brown and cooked through. Each one will take 5-6 minutes to ready. Make 5 pancakes.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 411.9
Total Fat 3.3 g
Saturated Fat 2.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 2.0 mg
Sodium 353.8 mg
Potassium 488.0 mg
Total Carbohydrate 85.6 g
Dietary Fiber 4.4 g
Sugars 22.4 g
Protein 12.1 g
Vitamin A 5.0 %
Vitamin B-12 6.2 %
Vitamin B-6 20.5 %
Vitamin C 11.0 %
Vitamin D 10.0 %
Vitamin E 3.3 %