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Healthy Recipes for optimal health


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Phulkopir Bora – Cauliflower Pakodas

Phulcopir bora-cauliflower pakoda-fritters

Phulcopir bora-cauliflower pakoda-fritters

Phulkopir Bora /Cauliflower Pakodas Is one of the easy and delicious fritters that you can’t never say no to it! Besides fighting with life threatening diseases cauliflower improves heart health. Side by side it detoxifies your body and improves your digestive system. So, cauliflower deserves regular rotation in your diet.

Phulkopir Bora – Cauliflower Pakodas

Ingredients: 

  •  200 gm cauliflower (cut into florets)
  •  3 tbsp rice flour
  •  4 tbsp besan or gram flour
  • 1/2 tsp dry red chilli powder
  • 1/2 tsp nigella seeds or kalonji
  • Salt to taste
  • White oil for shallow frying

Method:

  •  Boil the cauliflower in hot water for at least 10 minutes. Drain the water and dry the cauliflower.
  •  Mix in all ingredients  in a bowl. Pour required amount of water to whisk the batter to a smooth and thick consistency.
  • Add salt into the batter and stir well to remove lump if formed any.
  • Dip the cauliflowers into the batter and shallow fry in smoking hot oil.
  • Serve hot with your favorite sauce
  • serve warm with a favourite sauce of yours.

Serves: 6

Nutrition Information

Amount Per Serving:

Calories: 84
Carbs: 12
Fat: 3
Protein: 3
Sodium: 63
Sugar: 2


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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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Piyaji : Onion Fritters : Enjoy the hot onion fritters with herbs

Piyaji : Onion Fritters : Enjoy the hot onion fritters with herbs

Piyaji : Onion Fritters : Enjoy the hot onion fritters with herbs this monsoon

I was little bit confused whether to make piyaji (onion fritters) or beguni ( brinjal fritters)for this rainy weather . At last made the piyaji (onion fritters): the most favorite snack of west Bengal during this monsoon.

Piyaji mainly a deep fried snack but here I prefer to shallow fry the fritters . One of the best fritters I personally like is Piyaji as this can be made within 10 minutes and goes well with the evening tea as snack or with dal rice as a side dish .
Ingredients:

• Onion – 1 large (chopped)
• Coriander leaves – 1 cup (chopped)
• Besan or Gram flour – 1 cup
• Rice flour – 1/2 cup
• ¼ tsp chili powder
• Turmeric powder – 1/2 teaspoon
• Salt to taste
• Oil for shallow frying

Preparation:

• Take all the ingredients in a bowl and mix well
• Now add very little water at a time. Make a thick mixture and keep aside for 5 minutes.
• Now heat oil in a deep wok and add the mixture by one tablespoon into the wok and deep fry till golden brown.
• Take out the “Piyaji” and place on a paper towel.

Serves: 5

Nutritional Information:

Amount Per Serving
Calories 188.4
Total Fat 2.3 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 0.5 g
Cholesterol 0.0 mg
Sodium 127.4 mg
Potassium 195.8 mg
Total Carbohydrate 25.0 g
Dietary Fiber 2.3 g
Sugars 0.2 g
Protein 4.0 g
Vitamin A 4.1 %
Vitamin B-12 0.0 %
Vitamin B-6 6.5 %
Vitamin C 30.6 %


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Maple seed fritters or Bokfuler Bora :Bengali cuisine

 

Maple seed fritters or Bokfuler Bora :Bengali cuisine

Maple seed fritters or Bokfuler Bora :Bengali cuisine

 

 

Maole seed or Bokfuler bora

Maole seed or Bokfuler bora

 

Maple seed

Maple seed

 

Maple seed fritters or Bokfuler Bora is one of the traditional Bengali cuisine . I love the unique essence of maple seed. I got those seeds from the farmer’s market and they were fresh and gorgeous.

This crispy and delicious fritters are worth to try for our new generation who nearly forget this toothsome taste. You can try this as starter with dalrice or evening snack accompanying with cup of tea.

During my childhood my grandma made this bora, my sisters and I used to drool over them for take a delicious bite. There was another fritters of kumrofuler(pumpkin blossom) bora that always take our attention .You can make this pumpkin blossom in the same way of bokfuler bora.

INGREDIENTS:
6 maple seed

5 tbsps Chickpea Flour
5 tbsps Rice Flour
1/4 tsp Turmeric powder
1/4 tsp Red Chilli powder
1/4 tsp Nigella seeds (black cumin seed)
Salt to taste

Water to make a thick batter
Vegetable Oil for frying

METHOD:

  1. Wash maple seed nicely.
  2. Combine chickpea flour, rice flour, turmeric powder, red chilli powder, nigella seeds and salt in a bowl. Mix nicely and add water to make a thick batter. Set it aside.
  3. Heat oil in a wok. Dip the flower into the batter and coat it nicely. Add two three pieces in the hot oil at a time and shallow fry them.
  4. Fry till the fritters turn golden.Remove from oil by a spoon. Dry the excess oil by using kitchen papar.
  5. Serve hot!

Serves: 6

Nutritional Information:
Amount Per Serving
Calories 109.0
Total Fat 5.3 g
Saturated Fat 3.4 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 26.3 mg
Potassium 11.8 mg
Total Carbohydrate 13.7 g
Dietary Fiber 1.4 g
Sugars 0.7 g
Protein 2.0 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 2.8 %
Vitamin C 0.1 %


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Bengal Gram Dhal kabba/Dhal kabab/Cholarr Dal-e Bora

Bengal gram kabab

Bengal gram kabab

I hope you all had wonderful holidays. Mine was wonderful too J.My daughter A & R had made this card for the New Year eve and wish you “A Very Happy and Healthy, 2014 “.

happy new year card made by my kids

happy new year card made by my kids

Today I want to share a easy and healthy snack made from Chana dal(Bengal gram),sweet potato and whole wheat bread.

Bengal gram is full of nutrition and beneficial for a Diabetic patient. The study of Indian Institute of Chemical Technology (IICT) found that Bengal gram showed consistent results in terms of reducing sugar spikes after a starchy meal. This legume is protein rich and the presence of digestion resistant carbohydrate reduces the rate of absorption of carbohydrate into our bloodstream.

Sweet potato is also recommended for diabetes according to American Diabetes Association (AMA).The high amount of fiber in it helps the person with insulin sensitivity.

Whole wheat breads are good for Diabetic patient. Whole wheat bread has a very low glycemic index and therefore lowers the sugar levels and the chance for diabetes.

Ingredients:

  • 1-2 cups Bengal gram dhal (channa dhal )
  • 1 tsp cumin powder
  • 4 whole  wheat bread
  • 2 sweet potatoes
  • 1 tsp dried mango powder (amchoor)
  • 1 tsp garam masala
  • ¼  tbsp ginger paste
  • salt to taste

Method:

  • Soak Bengal gram dhal overnight.
  • Boil Bengal gram dhal and sweet potatoes in pressure cooker and smash it..
  • Add amchoor, ginger paste, garam masala and salt to the paste.
  • Combine everything in a bowl
  • Make small balls of the mixture and then form shapes like a disc.
  • heat a nonstick pan and shallow fry the kababs.
  • Squeeze lemon juice over the kababs
  • Serve hot with tomato chutney or any chutney of your choice.

Disclaimer: This information is not intended to cure or prevent any disease. It is advisable to seek professional advice to start any of the treatments suggested on this site.

Serves: 12

Nutritional Information:

Amount Per Serving
Calories 187.2
Total Fat 1.9 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 96.3 mg
Potassium 44.9 mg
Total Carbohydrate 30.3 g
Dietary Fiber 1.3 g
Sugars 1.1 g
Protein 11.9 g
Vitamin A 86.9 %
Vitamin B-12 0.0 %
Vitamin B-6 2.8 %
Vitamin C 8.2 %
Vitamin D 0.0 %
Vitamin E 0.3 %
Calcium 1.8 %
Copper 1.8 %
Folate 1.4 %
Iron 2.7 %
Magnesium 0.5 %
Manganese 3.9 %
Niacin 2.7 %
Pantothenic Acid 1.3 %
Phosphorus 0.6 %
Riboflavin 2.5 %
Selenium 0.2 %
Thiamin 2.3 %
Zinc 0.4 %


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Green Peas Kachori / Karaisutir(Peas) Kachuri/(Deep fried bread stuffed with green peas)

Green Peas Kachuri/Karaisutir Kachuri

Green Peas Kachuri/Karaisutir Kachuri

“The food is essential for our soul”….The “FOOD”is not that which is only being taken by our mouth. According to The Bhagavad Gita food has been associated with the five senses: Touch for the skin, smell for the nose, sound for the ear, sight for the eyes and taste for the tongues.

Why I am telling you all this because whenever I make this Karaisutir(Peas) Kachuri(Indian Bread) ,I always feel that these kachuri touch my five senses….. 🙂 The Bengali delicacy Karaisutir Kachuri (Green Peas Kachuri)seems so difficult to make…but after 1 or 2 trial you can master it …believe me..:) …And this delightful dish will touch your soul with fresh flavor of seasonal peas.

Green Peas Kachuri/Karaisutir Kachuri

Green Peas Kachuri/Karaisutir Kachuri

 Ingredients:

For The Dough:

Whole Wheat Flour-2 cup
White flour -1 cup
Salt-to taste
Oil-1 tbs

For The Filling:

Green Peas-1 and 1/2 cup
1 tbsp chickpea flour(besan)
Green Chilly-2(you can reduce it to 1)
Ginger-2 tbsp
Cane Sugar-1/2 tsp
Roasted Cumin Powder-1/4 tsp
Salt-to taste
½ tsp oil
Oil-For Deep Frying

Procedure:

For The Dough:

1. Mix flour, salt and oil.
2. Add enough water to make firm dough.
3. Keep on kneading it until soft and elastic.
4. Divide it into equal portions and roll each portion into a ball.

For The Filling:

1. Grind green peas, ginger and green chilly along with little water to a coarse paste.
2. Heat oil and add the paste.
3. Add salt, cumin powder and sugar.
4. Keep on stirring the mixture until it becomes dry and is completely cooked.
5. Allow it to cool and divide the mixture into equal portions.

Preparing The Kachoris:

1. Roll each ball into a small circle.
2. Place the filling in the centre and bring all the edges together and pinch to seal.
3. Roll out the stuffed ball into a flat disc. Roll it gently otherwise the stuffing will come out of the dough.
4. Heat oil, drop the rolled out disc and fry until both sides are golden.
5. Serve hot along with Alur Dum

Image

Image

Grind the green peas with ginger green chilly.Cook with the spices until the mixture is dry.

Image

Divide into equal portions.

Image

Roll a ball into a small disc and place the filling in the centre.

karaisutir-kachuri

karaisutir-kachuri

Bring all the edges together and pinch to seal.

Image

Roll it into a thin disc.Deep fry until golden and serve with Alur Dum.

Serving: Make 25 Kachuri

Nutritional Information:
12 Servings
Amount Per Serving
Calories 138.8
Total Fat 2.1 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.1 mg
Sodium 63.4 mg
Potassium 62.4 mg
Total Carbohydrate 26.3 g
Dietary Fiber 3.8 g
Sugars 1.4 g
Protein 5.0 g
Vitamin A 2.8 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 12.2 %
Vitamin D 0.0 %
Vitamin E 1.4 %


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Alu,Matar and Gajar Tikia (Potato,peas and Carrot Tikia)

I was so amazed that my little daughters are taking interest in cooking.They  have started to think their own recipe.One day they tried this by my help.You don’t  believe that it was amazing.I was delighted by the amazing snack of my little chef!I want to share it with you as it is their first try.

Best of Luck my little chef!

Organic recipe 003

Ingredients:

4 medium Potato
1 medium carrot
1/4 cup peas
2 tbsp flour
2 tbsp rice flour(if you are a non vegetarian you can use one egg in the batter instead of rice flour)
4 tbsp biscuit dust(you can make your own by using stored biscuit)
1 cup vegetable oil for deep fry
1 tsp salt
1/2 tsp pepper

Preparation:

Boil the potato,peas and carrot.Smash it and mix it with salt and pepper.Prepare small tikia.Keep it aside. Make the batter in a bowl by mixing flours with water.Remember the batter should not be too thick or too light.Deep the tikia one by one in batter and roll it on biscuit dust.Deep fry it in a pan.serve hot.

Nutritional Information:
6 Servings
Amount Per Serving
Calories 145.4
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 468.4 mg
Potassium 640.5 mg
Total Carbohydrate 32.1 g
Dietary Fiber 4.3 g
Sugars 2.4 g
Protein 3.7 g
Vitamin A 25.5 %
Vitamin B-12 0.0 %
Vitamin B-6 23.4 %
Vitamin C 51.7 %
Vitamin D 0.0 %
Vitamin E 0.6 %