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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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Puli pithe and Rase Bheja Pithe

Puli pithe  is special dessert for Sankranti and I am sharing this recipe of Pithe which I learned from my Mother and Grand Mother.It is a Pithe which is Coconut-Jaggery  or Khoa kheer filled Rice flour-white flour Dumplings in Thickened milk sweetened with Date Palm Jaggery.I have grown up eating, savouring and later craving for this delicious Puli Pithe. Yesterday I have made also the Rase Bheja Pithe and my daughters took part to prepare those pithe and we had a lots of fun. They were enjoying preparing the design for the pithe. After all, it was the chance to show the creativity.

Puli pithe

Puli pithe

Puli pithe

Ingredients

  • Milk – 1 litre
  • Semolina ( sooji ) – 1/2 cup
  • Grated coconut /Khoa Kheer – 2 cups(here I have used khoa kheer)
  • Date Palm Jaggery Solid ( Patali Gur/Nolen Gur ) – ½ kg
  • Rice flour- 2 cup
  • Flower ( Maida ) – 1 cup

Procedure

  • Boil the milk in a flat pan (dekchi ) for about 30 mins to “thicken” it  with palm jaggery.
  • Meanwhile, knead the rice flour,maida with hot water make a soft dough(add some pinch of salt if required)
  • Stir  suji on a frying pan and  mix  well with Khoa kheer.your stuffing is now ready.
  • Make 12-14 small balls from the rice flour dough and after dusting it with the flower, make them into flat discs that can be converted into shells to hold the stuffings made in the previous step.
  • Make the “puli” by placing the stuffing  inside the shell and seal it
  • Place the  “puli”s one-by-one into the pan of boiling milk … do not stir, simply let them simmer for about 5 -7 minute.
  • Remove from the heat and allow the pan of  “puli”s to cool down to room temperature before serving.

Serves: 20

Nutrition Information

Amount Per Serving:

Calories: 270
Carbs: 55
Fat: 3
Protein: 5
Sodium: 14
Sugar: 2

rase Bheja Pithe

rase Bheja Pithe

Rase Bheja Pithe:

Ingredients:

1 cup flour
½ cup suji
¼ cup khoa kheer
¼ cup milk
½ cup sugar
1 cup water  

Preparation:

Mix well the first 4 ingredients well to make smooth dough.
Make small balls and give them your desired shape Deep fry them.
Make the chasni by boiling sugar and water.
Let keep the fried pithe in the chasni for 1 hour.
Serve it.    

Serves: 5

Nutrition Information

Amount Per Serving:

Calories: 256
Carbs: 56
Fat: 2
Protein: 6
Sodium: 20
Sugar: 22


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Potol Posto (Stripe gourd with poppy seed)

Potol Posto (Stripe gourd with poppy seed)

Potol Posto (Stripe gourd with poppy seed)

Potol Posto (Stripe gourd with poppy seed) is a famous Bengali cuisine and you can make this delicious and easy dish within 20 minutes. Potol is the other name of Stripe gourd or you can call it Parwal.I have adapted this from my Grandmother.

Poppy seeds are sweet and nutty in taste and can easily enhance the taste of any vegetable dish. These small kidney shaped seeds have no narcotic properties, because the fluid contained in the bud that becomes opium is present only before the seeds are fully formed. Methi / fenugreek seeds are other ingredients here to help you make a very good flavored dish. Good thing is, kids will love it too much as like as my girls and you can make this with any other vegetables as well.

You all know that, Poppy seed are good source of fatty acid, magnesium and zinc. Apart from this it is effective for constipation, abdominal irritation, inflammation and fever. As an Ayurvedic medicine poppy seeds are ground to paste to make a skin rejuvenating moisturizer. Without much ado, here is the recipe:

Ingredients:

• 500 gm Potol/Parwal/Stripe gourd
• 1 tbsp mustard oil( you can use vegetable oil)
• 4 tsp Posto (poppy seeds)
• 2 green chilli’s
• 1/2 tsp turmeric powder
• 1/4 tsp fenugreek seed
• ½ tsp salt or as per taste
• ¼ tsp sugar or as per taste

Method:

• Grind poppy seeds and green chili together to get a paste.
• Peel off the stripe gourd and give a slit lengthwise.
• Heat oil in a pan and saute them for 10 minutes on low flame until becomes tender. Take it out from the oil and keep aside.
• Add fenugreek seeds to this preheated oil.
• Now add poppy seeds paste and turmeric powder and little water. Fry the masala for 5 minutes on low flame.
• Add cooked stripe gourd, salt and little sugar. Add little water and stir for a couple of minute. Cover it and let it cook for 5 minutes. Remove it from fire and pour in a serving bowl.
• Serve hot with steamed rice.

Duration: 20 minutes

Serves: 5

Nutritional Information:

Amount Per Serving
Calories 93.8
Total Fat 4.1 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 236.4 mg
Potassium 364.3 mg
Total Carbohydrate 15.0 g
Dietary Fiber 0.3 g
Sugars 0.5 g
Protein 2.3 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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Bengali Sukto (Vegetable curry with five spices)

Bengali Sukto (Vegetable curry with five spices)

Bengali Sukto (Vegetable curry with five spices)

Bengali Sukto is our traditional recipe made with verities of vegetables and Panch Phoron.

Panch phoron is a mix of five spices -the green of fennel seed, black mustard and nigella seeds, golden fenugreek and buff-colored cumin seeds. This amazing spice can bring a beautiful flavor to any vegetable dish without adding so much effort.

Usually we make this dish in summer as the summer vegetables like drumstick, bitter gourd, kachkala (unripe banana),bringal and potatoes help to fight with the scorching heat outside.

Without much ado here is the recipe of Bengali Sukto

Ingredients

Vegetables:

1/4 cup unripe Banana cut in cubical Pieces
1/8 cup bitter gourd cut in small pieces
¼ cup pumpkin cut in small pieces
1/4 cup potatoes cut in small cubical Pieces
¼ cup brinjal cut in small pieces
1/2 cup drumstick(Moringa) cut in long pieces
Small amount of peas (optional)

Spices:
1/4 tsp panch phoron
1/4 tsp Turmeric Powder

1/4 tbsp ginger paste
½ tbsp Mustard Oil
½ tbsp salt or to taste

Preparation:

1.Take the raw banana pieces in a bowl & mix with little salt and water to wash them properly.

2.Wash the other vegetables with plain water.

3.Heat the mustard oil in a wok.

4.Add the panch phoron and fry for 2 minutes.

Bengali Sukto (Vegetable curry with five spices)

Bengali Sukto (Vegetable curry with five spices)

5.Now add vegetables,salt , ginger paste and turmeric powder.

Bengali Sukto (Vegetable curry with five spices)

Bengali Sukto (Vegetable curry with five spices)

6.Fry them in low flame so that they gets soften.

7.Mix them properly & pour some water.

Image

8.Cook covered for 15 minutes until the vegetables become tender.

9.A simple yet delicious recipe is ready to eat.

10.Serve hot with rice.

Note: you can add coconut milk at the end of the procedure for a colorful variation.

Serves: 3

Nutritional Information:
Amount Per Serving
Calories 59.8
Total Fat 2.6 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 1,213.9 mg
Potassium 176.5 mg
Total Carbohydrate 9.0 g
Dietary Fiber 1.4 g
Sugars 3.0 g
Protein 1.0 g
Vitamin A 21.6 %
Vitamin B-12 0.0 %
Vitamin B-6 6.9 %
Vitamin C 11.7 %
Vitamin D 0.0 %
Vitamin E 0.3 %
Calcium 0.8 %
Copper 3.1 %
Folate 2.8 %
Iron 2.5 %
Magnesium 2.9 %
Manganese 5.3 %
Niacin 2.3 %
Pantothenic Acid 1.3 %
Phosphorus 2.4 %
Riboflavin 2.5 %
Selenium 0.5 %
Thiamin 2.7 %
Zinc 1.3 %