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Healthy Recipes for optimal health


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Chhanaar Dalna :Paneer-er Dalna :The Gravy of Cottage Cheese with cashew

Chhanaar Dalna /Paneer Gravy

Chhanaar Dalna /Paneer Gravy

We start our count down for Durga Puja Vacation and a lots of fun for 5 days.I am thinking about the Astami Puja and Planing for Pandal hoping (The highlight of Durga Puja is no doubt visiting the many different displays (pandals) of Goddess Durga, each with a unique theme. This activity is often referred to a “pandal hopping”).
One of the beautiful Pandal from my Previous clicks:

Durga Puja Pandal

Durga Puja Pandal

I just love the ambience of Astami Puja from my childhood..The Sound of Dhak and Sankha,The smell of Dunuchi,the Seuli fool(Seuli flower),the Sandhya Arati….You know I just want to feel the Strength of god, the power of Ma Durga..After a whole day fasting for Astami Pujanjali,we plan to have some fruits for lunch and a delicious dinner of  Paneer and Roti with some cucumber Salad.

Here is my recipe of Paneer –er  Dalna( The Gravy of Cottage Cheese with Cashew). Chhanaa is the Bengali word for paneer or cottage cheese and Dalna is the name of the preparation…my extra edition is the cashew paste.The Cashew paste give it thickness and beautiful color !

Ingredients:

250 grams(8 oz) Paneer(cottage cheese) :If you are vegan then you can use almond milk cottage cheese
100 gram (3 oz)Tomato
4 tbsp cashew paste
¼ teaspoon cumin seeds
1 cardamom
A small stick of cinnamon
¼ teaspoon turmeric powder
1 tsp red chilli powder to taste
1 teaspoons cumin powder
½ teaspoon ginger paste
Salt to taste
1 tsp vegetable oil
1 cup water

Method:

At first boil the tomatoes and make a thick sauce by the tomatoes using your mixture grinder.Keep it aside.
Heat the oil .Shallow fry the paneer for 2 minutes in that oil and keep it aside.
Add cumin seed to oil,sauté for 5 minutes.
Add the remaining spices to the pan and sauté for 5 minutes.
Now add the tomato paste and make it thicker .cook for 5 minutes.
When the gravy become thick add the cashew paste.
Add water and paneer.Cover the pan for 10 minites on low flame.
Your Paneer is ready in 25 minutes.
Note:Addition of cashew paste is my own idea..You can just make it without cashew.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 112.8
Total Fat 5.0 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.9 g
Cholesterol 6.9 mg
Sodium 508.6 mg
Potassium 114.2 mg
Total Carbohydrate 7.2 g
Dietary Fiber 0.5 g
Sugars 2.4 g
Protein 11.7 g
Vitamin A 2.8 %
Vitamin B-12 6.9 %
Vitamin B-6 3.8 %
Vitamin C 3.5 %
Vitamin D 0.0 %
Vitamin E 1.8 %

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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 %


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Low Calorie Gajar ka Halwa :Carrot Pudding : Ayurveda Recipe

Low Calorie Gajar  ka Halwa :Carrot Pudding : Ayurveda Recipe

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This pudding/halwa can easily satisfy your crave for sweets. This weekend I had made this dessert for my family and friends and they loved this low calorie gluten free dessert. This dessert will not come very thick but the taste is amazing as the carrots are rich in fantastic aroma and vitamin A. Oh! You can’t ignore the aroma of cinnamon and cardamom.:)

Durga Puja (Navaratri to Dasera) , the most awaited festival for Bengalis  is knocking at our door .We are  excited about this festive season and I am eager  to share all my experience and recipes  during this time. This dessert and another so many desserts,recipes are part of our festive cousine.

Here is one of my favorite Protima (goddess Idol) from my previous album:

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Ingredients:

4 cups Carrots
4 cups low fat milk
4 tsp Sugar or sugar substitute (like stevia if you are diabetic)
1 tbsp raisin
2 piece cardamom
1 stick cinnamon

Method:

Combine the carrots with the milk and pressure cook for 2 whistles. Add the sugar/sugar substitute , raisin, cinnamon  and cardamom and cook for 4 to 5 minutes, while stirring continuously.

Nutritional Information:
8 Servings
Amount Per Serving
Calories 81.4
Total Fat 0.2 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 2.5 mg
Sodium 95.8 mg
Potassium 410.0 mg
Total Carbohydrate 15.8 g
Dietary Fiber 1.9 g
Sugars 12.4 g
Protein 4.8 g
Vitamin A 159.0 %
Vitamin B-12 7.8 %
Vitamin B-6 7.1 %
Vitamin C 8.5 %
Vitamin D 12.5 %
Vitamin E 1.8 %


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Bitter Gourd with yellow Pumpkin (Ayurveda Recipe)

Bitter Gourd with yellow Pumpkin:

Being a Bengali I crave for sweet dishes from my childhood. My sisters and I didn’t like the bitter taste of bitter gourd. My mother used to make this bitter gourd recipe as a home remedy for the stomach worm once in a week. We always refused to take this because of it bitter taste. But now I come to know that how much bitter gourd is beneficial to control the insulin level of blood. To reduce the bitterness here my extra addition is coconut milk. Pumpkin also reduces the bitterness. There are six tastes or Rasas that are distinguished in the Ayurvedic diet are Sweet, Salty, Sour, Pungent, Astringent and Bitter. I always try to follow these six tastes in our daily diet as much as Possible. This recipe goes well as a starter with basmati rice.

Bitter Gourd with yellow Pumpkin(Ayurveda recipe)

Bitter Gourd with yellow Pumpkin(Ayurveda recipe)

Ingredients:

Medium sized bitter gourd – 2(finely chopped into slices)
Pumpkin -1 cup(cut into pieces)
Ghee – 1 tbsp
Mustard seed – 1 tsp
Turmeric Powder – 1/2 tsp
Cumin Powder – 1/2 tsp
Thick coconut milk – 1/2 cup
Rock salt to taste

Preparation:

In a heavy bottomed pot, heat the ghee until it becomes clear. Add brown mustard seeds and sauté till it starts popping.When ready add the bitter gourd, pumpkin, turmeric powder, cumin powder and salt. Mix well.Now to this add the coconut milk.Cook on low flame for 15 to 20 minutes.

Nutritional Information:
4 Servings
Amount Per Serving:
Calories 65.1
Total Fat 4.0 g
Saturated Fat 2.4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.4 g
Cholesterol 7.5 mg
Sodium 298.4 mg
Potassium 98.6 mg
Total Carbohydrate 6.9 g
Dietary Fiber 3.4 g
Sugars 2.8 g
Protein 1.6 g
Vitamin A 155.3 %
Vitamin B-12 6.2 %
Vitamin B-6 0.7 %
Vitamin C 36.3 %
Vitamin D 0.0 %
Vitamin E 2.1 %


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Healthy Indian Recipe: Boiled Egg curry with tomato and onion(Dim Kassa)

boiled egg onion curry

boiled egg onion curry

Whenever I make this recipe my kids want to have their meal early.They love this curry of  boiled egg.The mustard oil gives it a special flavour.Eggs are really a incredible food.They are gluten free and contain essential proteins called amino acids that support healthy immune function, maintain healthy muscle, skin and hair and are necessary for synthesis of enzymes and hormones.

They are also good source of  Vitamin B and Vitamin D ,trace minerals iodine, selenium and molybdenum, choline – a nutrient vital to brain function and cellular health and lutein and zeaxanthin, two nutrients that support healthy vision.Above all it’s  gluten free and the recipe is made by gluten free ingredients.

Ingredients:

5 boiled eggs
3 medium onion(chopped finely)
4 red tomatoes (choppped)
1 tbsp ginger paste
1 tsp garlic paste
1 tsp cumin seed
1/2 tsp turmeric powder
1 tsp salt or to taste
1 tbsp mustard oil
1/2 tsp sugar(optional)
1/2 tsp red chili powder
1 big dried red chili

Preparation:

Heat the mustard oil in a skillet.Add cumin seed and the big dried chili.Saute for 3 minutes.
Then add the onion and fry till it’s turn golden brown.
Now add Tomato and other spices.Saute for 10 minutes.
When the gravy turn little bit sticky then add water and boiled egg.
Cover the skillet on low flame for 10 minutes.After every thing is done cut the eggs in two pieces.
Your egg curry is ready to serve with rice or roti.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 160.5
Total Fat 9.3 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.1 g
Cholesterol 186.0 mg
Sodium 548.0 mg
Potassium 433.8 mg
Total Carbohydrate 12.7 g
Dietary Fiber 2.6 g
Sugars 1.1 g
Protein 8.2 g
Vitamin A 38.9 %
Vitamin B-12 9.3 %
Vitamin B-6 12.8 %
Vitamin C 60.2 %
Vitamin D 0.0 %
Vitamin E 5.2 %


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Eggless Chocolate cake:

I am  not  good in baking but I have tried this eggless cake on 1/1/2013(my hubby’s birthday) . It was delicious and I plan to make it again.I love to share this delicious cake recipe with you .

Eggless Chocolate Cake

Eggless Chocolate Cake

Ingredients:

1/2 cup melted butter (use almond butter if you are vegan)
2 tbsp granulated sugar(melted)
2/3 cup cow milk (use almond milk if you are vegan)
2 tsps vanilla essence
1 tin condensed milk (400 gms)
1 3/4 cups all-purpose flour
2 tbsp raisin
1 tbsp cherries
1 dairy milk chocolate bar(melted)
3/4 tsp baking soda
1 3/4 tsp baking powder

Organic recipe 043

Direction:

Preheat oven to 150 C. Grease and flour an 8″-9″ inch baking pan. Sieve flour,baking powder and baking soda Cream the sugar, melted butter, condensed milk and water till smooth using a wooden spoon or hand blender.Slowly add chocolate mixture.Add raisin and cherries. Follow this procedure till the dry ingredients are completely blended with the wet ingredients. Add vanilla essence and combine well. Bake in preheated oven for 45-50 minutes or till a toothpick inserted into the cake comes out clean.

Nutritional Information:
10 Servings
Amount Per Serving
Calories 372.4
Total Fat 12.2 g
Saturated Fat 3.3 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 4.1 g
Cholesterol 13.8 mg
Sodium 245.9 mg
Potassium 174.0 mg
Total Carbohydrate 58.0 g
Dietary Fiber 2.2 g
Sugars 39.2 g
Protein 9.1 g
Vitamin A 3.6 %
Vitamin B-12 1.0 %
Vitamin B-6 1.2 %
Vitamin C 0.8 %
Vitamin D 1.6 %
Vitamin E 12.8 %


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Red Lentil Soup( Musur Dal):

Red Lentil Soup

Red Lentil Soup

Often I make this Soup for a light Lunch.This recipe of Red Lentil is very light to digest.I Serve this with rice and Potato fry.My Kids love to eat this .This Soup is great as a main meal rather than as a side dish like the more traditional Indian dhal.lentils have the third-highest level of protein, by weight, of any legume or nut, after soybeans and hemp. Proteins include the essential amino acids isoleucine and lysine.

They are also a good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron.

Ingredients:

1 cup of red lentil
4 cups of water
2 tbsp coriander leaf
1 tsp turmeric powder
1 tbsp salt
1 tbsp sunflower oil
2 tbsp onion chopped
1 green chili
1 red chili
1 tsp cumin seed

Preperation

Use Pressure cooker for boil the lentil.For boiling use 2 cups of water.Add remaining water to the boiled lentil.Mix salt ,turmeric and green chili in the dhal. Boil it for 10 minutes.

In another skillet heat oil .Add red chili,cumin and onion to oil.Saute for 5 minutes.Pour the fried spiced and oil to the dhal.

Spread  with Coriander leaf on the top of dhal. Serve it with hot rice.

Nutritional Information:
6 Servings
Amount Per Serving
Calories 52.6
Total Fat 3.2 g
Saturated Fat 0.9 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.5 g
Cholesterol 1.8 mg
Sodium 1,293.6 mg
Potassium 79.0 mg
Total Carbohydrate 5.0 g
Dietary Fiber 1.2 g
Sugars 1.4 g
Protein 1.3 g
Vitamin A 25.2 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 37.2 %
Vitamin D 0.0 %
Vitamin E 6.0 %