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Healthy Recipes for optimal health


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Phulcopi and alur Tarkari-Cauliflower and Potato Curry-Alu Gobi sabji

Culiflower and Potato curry

Culiflower and Potato curry

This is a simple and tasty  Bengali dish with cauliflower and potatoes. Cauliflower is a cruciferous vegetable like cabbage and broccoli. High intake of cruciferous vegetables is associated with a lower risk of some cancers. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralize damaging toxins.

Here I have used small quantity of oil and make it delicious with cumin seed, cumin powder ,green and red chili ,tomato,ginger paste and garam masala.Garam masala can be made within 2 minutes if you have 1 tbsp cardamom,2 sticks(1 inch) cinnamon,1 tsp cloves and 1 bay leaf in store. You have to use your mixture grinder and store the garam masala powder in an airtight container and use it for various vegetable dishes. Sometimes I use star anise and nutmeg to have a strong flavor when I make paneer curry or vegetable Biriyani .

Ingredients needed 

Cauliflower florets – 3 cups (cut into pieces)
Potato – 2 cup (diced)
Tomato-I piece (cut into pieces)
Vegetable oil-1 tbsp
Cumin/fennel seed-1/2 tsp
Turmeric powder – 1/4 tsp
Salt-1 tsp
cumin / fennel powder-1 tsp
Ginger Paste-1 tsp
Red chili-1 piece
Green chili-1 piece
Garam masala-1 tsp
water-2 cups

Method 

Heat oil in a kadai or pan.

Add cumin seeds and the red chili. Sauté for 2 minutes.
Then add potatoes, cauliflower florets,tomato and the remaining spices except the garam masala.Stir for 3 minutes
Add water and cover the pan.slow cook for 10 -15 minutes.
Stir in between for even cooking. After the vegetables become tender add garam masala.
Serve as a side dish for chapati or rice.

Note

You have to add the garam masala powder at the end of cooking otherwise it will lost its  flavor.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 88.1
Total Fat 3.1 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.1 mg
Sodium 502.3 mg
Potassium 475.6 mg
Total Carbohydrate 14.2 g
Dietary Fiber 3.2 g
Sugars 0.7 g
Protein 2.5 g
Vitamin A 20.2 %
Vitamin B-12 0.0 %
Vitamin B-6 17.1 %
Vitamin C 103.2 %
Vitamin D 0.0 %
Vitamin E 2.5 %

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Chili Paneer( Cottage Cheese):The Indo Chinese Dish

Chili Paneer

Chili Paneer

This is an indo Chinese Dish and can be enjoyed with rumali roti or Vegetable Pulao along with some vegetable salads.I always avoid deep frying the paneer but it comes out pretty well and I never know Chili paneer can be made very easy.Here I marinate the paneer with pinch of salt and ginger-garlic paste and shallow fry this for 2 minutes. I always avoid Ajinamoto in Chinese dishes.

Ingredients :

For The Gravy:

Paneer  – 500 grams
Onion -4  medium size
Green Chilli – 2 piece

Ginger garlic paste – 1/2 tsp
Capsicum – 1
Soya sauce – 4 tbsp
Chilli sauce – 1 tsp
Tomato ketchup – 8 tbsp

Corn flour -2 tbsp
Oil – 1 tbsp

For marinating paneer

Ginger Garlic Paste 1/2 tsp
Salt to taste

Preparation 

In a bowl mix  ginger garlic paste(1/2 tsp), salt needed.
Let  marinate  paneer for 10 minutes.

After that, shallow fry the paneer for 2 minutes to keep the paneer  soft and mouth melting.Keep it aside.

Cut capsicum and onions into medium sized pieces or squares.

Method
Heat a tbsp of oil in a pan, add onion, capsicum,green chilli and saute for 10 minutes.
Add ginger garlic paste(1/2 tsp) and saute for a few more minutes.

Add capsicum, soya sauce, chilli sauce, tomato ketchup, and fry on high heat, stirring continuously. In a cup mix the cornflour with ½ cup of water .Add The cornflour mix and stir for 2 minutes.

Reduce the heat, add the fried paneer, mix well and cook for a few more minutes till the paneer is well coated with the sauces.

Chili Paneer

Chili Paneer

Nutritional Information:
5 Servings
Amount Per Serving
Calories 193.3
Total Fat 7.2 g
Saturated Fat 2.9 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 1.2 g
Cholesterol 0.2 mg
Sodium 1,798.4 mg
Potassium 292.7 mg
Total Carbohydrate 25.0 g
Dietary Fiber 2.5 g
Sugars 8.5 g
Protein 10.9 g
Vitamin A 3.3 %
Vitamin B-12 0.0 %
Vitamin B-6 9.7 %
Vitamin C 47.9 %
Vitamin D 0.0 %
Vitamin E 2.6 %


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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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Bottle Gourd (Lauki ) Curry with Musurdal (Red Lentil) Kofta:Vegan and Gluten free Ayurvedic Recipe

Bottle Gourd (Lauki ) Curry with Musurdal (Red Lentil) Kofta:Vegan and Gluten free Ayurvedic Recipe

Bottle Gourd (Lauki ) Curry with Musurdal (Red Lentil) Kofta:Vegan and Gluten free Ayurvedic Recipe

Yesterday I had made the bottle gourd curry with Musurdal (red lentil) kofta.It was so delicious and filling, you can’t imagine that the curry of bottle gourd can be delightful so much! Bottle Gourd is very beneficial for our liver and it can slow our aging. For thousands of years  it ihas been used  in Ayurvedic  Medicine for various problem. Bottle gourd is believed to reduce high blood pressure, fatigue, constipation, jaundice etc. Besides this the red lentils are gluten free, nutritious and flavouful.

Ingredients:

For the curry:

I lb (450 gm) Bottle gourd (diced in cube shape)
½ tsp cumin seed
1 red chili
1 bay leaf
1 tsp salt
½ tsp turmeric powder
1 tsp cumin powder
½ tsp ginger paste
½ tbsp vegetable oil

For the Kofta:

½ cup Red lentil (soaked for one night and then finely pasted)
1 dash of salt
¼ tsp chili powder
½ tsp oil

Preparation:

For kofta:

Mix the ingredients of kofta except oil. Heat the oil in a nonstick pan and pour the batter of kofta in small quantity so that you can make 15 koftas in round shape. It will take only 10 minutes for shallow fry of koftas on medium flame.

For the curry:

Use the same nonstick pan and heat the ½ tbsp oil and add cumin seed,bay leaf and the red chili.saute for 2 minutes.

Then add the bottle gourd and the remaining spices and sauté for 5 minutes.

Add 2 cups of water and cover a lid .Slow cook for 20 minutes.

When your veggies are become tender add the koftas in the curry and serve with boiled brown rice or roti.

Note: You can enjoy the Koftas as snacks or use this for another veggie curry for a different flavor.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 47.3
Total Fat 1.3 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 502.1 mg
Potassium 120.9 mg
Total Carbohydrate 7.5 g
Dietary Fiber 2.8 g
Sugars 0.0 g
Protein 2.4 g
Vitamin A 21.4 %
Vitamin B-12 0.0 %
Vitamin B-6 4.4 %
Vitamin C 37.9 %
Vitamin D 0.0 %
Vitamin E 1.2 %


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Soya nuggets biriyani (Rich Source of protein)

Soya nuggets Biriyani

Soya nuggets Biriyani

Soya nuggets biriyani is one of the great lunch box dish that stays and tastes well even when cold. I usually pack it along with yogurt. Soya nuggets with basmati rice are a whole meal that can fulfill your appetite. They are rich source of protein. I have Google it and come to know that rice and soya nuggets are gluten free. The boiled soya nuggets turn spongy, all ready to absorb the flavor you added. The dried nuggets have to be either soaked in boiling water for a few minutes or boiled in water for 3-4 minutes, until they have ballooned out and become soft, before use. Today I want to share with you an easy process to prepare soya biriyani .

Ingredients:

Basmati Rice – 2 cup
Soya Chunks -10-12
Onion – 3/4 cup thinly sliced
Turmeric powder -1/4 tsp
Chilli Powder – 1 tsp
Garam masala powder -1 tsp

Sugar-1 tbsp(optoinal)

raisin-1 tbsp
For grinding masala
Ginger – 1 inch piece
Garlic -3-4 cloves

For the seasoning
Ghee/oil– 1 tbsp(Ghee add extra flavor to your dish)
Cinnamon – 1 inch piece
Cardamom – 1

Preparation

Boil  basmati rice in water for 10 minutes and turn off the gas when it yet to tender. Drain the water completely and keep it aside.

Bring water to boil, add soya chunks, salt and switch off the flame. Let it remain soaked for 30 minutes. After 30 minutes, squeeze out the water and keep it aside.

Grind the ingredients mentioned under grinding and keep it ready.This is the masala ( ginger, garlic)
Method

Heat oil in a pan, add the ingredients mentioned under seasoning and sauté for 2 minute.
Add thinly sliced onions, saute for another 2 minute.

Now add the ground paste and saute until the raw flavor goes. Add, turmeric powder, chilli powder, garam masala powder and the soya chunks.Saute for 2-3 minutes and then add  2 cups of water.

When it start to boil add the half boiled rice, raisin and sugar and mix well.Cover it on medium flame for 15 minutes.

Open the lid of the pan and gently fluff the rice with a fork. Serve with Yogurt

Nutritional Information:
4 Servings
Amount Per Serving
Calories 249.2
Total Fat 4.0 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 7.5 mg
Sodium 12.5 mg
Potassium 90.0 mg
Total Carbohydrate 40.0 g
Dietary Fiber 6.7 g
Sugars 6.0 g
Protein 15.7 g
Vitamin A 10.1 %
Vitamin B-12 0.0 %
Vitamin B-6 3.5 %
Vitamin C 7.6 %
Vitamin D 0.0 %
Vitamin E 0.3 %


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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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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 %