Ingredient Ideology | Tender Coconut Trivia By: Dr. Kaviraj Khialani- Celebrity Master Chef

Introduction of Tender Coconut :

Tender coconut, the young stage of the coconut palm fruit, is prized for its green husk, refreshing coconut water, and soft, gelatinous meat. Packed with electrolytes, it serves as a hydrating beverage and nutritious snack. Widely enjoyed for its health benefits, it is a versatile ingredient in culinary applications. Harvested at 5-7 months, tender coconuts are culturally significant and cherished for their unique taste worldwide.

Origin of Tender Coconut:

Tender coconuts originate from the coconut palm tree (Cocos nucifera), believed to have originated in the Indo-Pacific region. The tropical plant is well-suited to warm climates and has been cultivated for generations in Southeast Asia, the Indian subcontinent, and the Pacific Islands. The popularity of tender coconuts has grown globally, appreciated for their refreshing water and soft meat, with cultural significance in various societies.

Health Benefits of Tender Coconut:

Tender coconut offers several health benefits, making it a popular and nutritious choice. Here are some key advantages:

1. Hydration: Tender coconut water is a natural electrolyte-rich beverage, providing essential minerals such as potassium, sodium, and magnesium. It is an excellent choice for rehydration, especially after physical activity or in hot climates.

2. Low in Calories: Coconut water from tender coconuts is low in calories and fat-free, making it a healthy alternative to sugary beverages. It can be part of a balanced diet for those looking to manage their calorie intake.

3. Electrolyte Balance: The electrolyte content in tender coconut water helps maintain proper electrolyte balance in the body. This is crucial for nerve function, muscle contraction, and overall cellular function.

4. Nutrient-Rich: In addition to electrolytes, tender coconut water contains vitamins like vitamin C, B-complex vitamins, and minerals such as calcium and phosphorus. These nutrients contribute to overall health and well-being.

5. Digestive Health: Tender coconut water may have mild laxative effects, promoting digestive health. It can help alleviate constipation and contribute to a healthy digestive system.

6. Antioxidant Properties: Coconut water from tender coconuts contains antioxidants that help neutralize free radicals in the body. Antioxidants play a role in reducing oxidative stress and inflammation.

7. Boosts Energy: The natural sugars in tender coconut water provide a quick source of energy, making it a suitable option for a natural and refreshing energy boost.

8. Supports Kidney Function: Some studies suggest that coconut water may have a positive impact on kidney function by reducing the formation of kidney stones and promoting urinary health.

9. Aids in Weight Management: Due to its low-calorie content and ability to provide a feeling of fullness, tender coconut water can be a beneficial addition to weight management plans.

10. Skin Health: The hydration and nutrient content in tender coconut water may contribute to healthy skin, promoting a radiant complexion and potentially helping with skin conditions.

It's important to note that while tender coconut offers numerous health benefits, individual responses may vary. As with any dietary changes or additions, it's advisable to consult with a healthcare professional, especially for individuals with specific health concerns or conditions.

Uses of Tender Coconut in the Kitchen:

Tender coconut is a versatile ingredient in the kitchen and can be used in various culinary applications. Here are some popular uses:

1. Refreshing Beverage: The clear and sweet coconut water from tender coconuts is a popular natural beverage. It can be enjoyed as a refreshing drink on its own or used as a base for smoothies and fruit juices.

2. Snacking: The soft and gelatinous meat of tender coconuts can be scooped out and enjoyed as a healthy snack. It pairs well with other fruits or can be sprinkled with a dash of salt or lime juice for added flavor.

3. Smoothies: Tender coconut meat and water can be blended together with other fruits, yogurt, or ice to create delicious and nutritious smoothies. It adds a unique tropical flavor and creaminess to the drink.

4. Desserts: Tender coconut meat can be incorporated into various desserts, such as puddings, ice creams, and sorbets. Its natural sweetness and texture make it a delightful addition to sweet treats.

5. Salads: Tender coconut meat can be chopped or shredded and added to salads for a refreshing and crunchy element. It pairs well with tropical fruits, greens, and dressings.

6. Curries and Gravies: In some cuisines, tender coconut meat is used in savory dishes, including curries and gravies. It adds a unique texture and flavor to the dish, enhancing its overall taste.

7. Rice Dishes: Tender coconut water can be used as a liquid component in cooking rice, adding a subtle coconut flavor to the grains. This works well in both savory and sweet rice dishes.

8. Cocktails and Mocktails: Coconut water from tender coconuts can be used as a base for cocktails and mocktails, adding a tropical twist to beverages. It pairs well with various spirits, fruits, and herbs.

9. Sauces and Dressings: Coconut water and meat can be used to prepare sauces and dressings, especially in dishes with a tropical or Asian influence. The natural sweetness and aroma can enhance the overall flavor profile.

10. Sorbets and Ice Creams: Tender coconut water and meat can be used to make homemade sorbets and ice creams. These frozen treats capture the natural sweetness of the coconut and are a healthier alternative to commercial options.

These culinary uses highlight the versatility of tender coconut in the kitchen, offering a range of options for both sweet and savory dishes. Experimenting with tender coconut can lead to the creation of unique and flavorful recipes.

Recipes using Tender Coconut:

1. Tender Coconut Smoothie:

Ingredients:

• 1 tender coconut (water and flesh)

• 1 cup chilled coconut water

• 1/2 cup tender coconut flesh

• 1 tablespoon honey or sugar (optional)

• Ice cubes (optional)

Instructions:

1. Scoop out the tender coconut flesh and add it to a blender.

2. Pour in the chilled coconut water.

3. Blend until smooth.

4. Add honey or sugar if desired and blend again.

5. Serve in a glass with ice cubes if you like.

2. Tender Coconut Pudding:

Ingredients:

• 2 cups tender coconut water

• 1 cup tender coconut flesh

• 1 cup coconut milk

• 1/2 cup sugar

• 1/4 cup agar-agar flakes

• A pinch of cardamom powder

Instructions:

1. In a pan, heat coconut water and add agar-agar flakes. Simmer until agar-agar dissolves.

2. Add sugar, coconut milk, and cardamom powder. Stir well.

3. Bring to a boil, then add tender coconut flesh.

4. Pour the mixture into molds and refrigerate until set.

3. Tender Coconut Rice:

Ingredients:

1. 1 cup basmati rice

2. 1 1/2 cups tender coconut water

3. 1/2 cup tender coconut flesh

4. Salt to taste

5. 2 tablespoons coconut oil

Instructions:

1. Wash rice and cook it with tender coconut water instead of regular water.

2. Once cooked, fluff the rice with a fork.

3. In a pan, heat coconut oil, add tender coconut flesh, and sauté for a few minutes.

4. Mix the coconut flesh with the cooked rice.

5. Add salt to taste and serve.

4. Tender Coconut Salad:

Ingredients:

• 1 cup tender coconut flesh (sliced)

• 1 cucumber (diced)

• 1 carrot (grated)

• 1/2 cup roasted peanuts

• Fresh coriander leaves (chopped)

• Salt and pepper to taste

• Lemon juice

Instructions:

1. In a bowl, combine tender coconut, cucumber, carrot, and roasted peanuts.

2. Season with salt and pepper.

3. Squeeze fresh lemon juice over the salad and toss well.

4. Garnish with chopped coriander leaves.

5. Tender Coconut Curry:

Ingredients:

• 1 cup tender coconut flesh (sliced)

• 1 cup mixed vegetables (carrots, peas, potatoes)

• 1 onion (chopped)

• 1 tomato (chopped)

• 1/2 cup coconut milk

• 1 teaspoon ginger-garlic paste

• 1 teaspoon curry powder

• Salt to taste

• 2 tablespoons oil

Instructions:

1. In a pan, heat oil and sauté onions until golden brown.

2. Add ginger-garlic paste and tomatoes. Cook until tomatoes are soft.

3. Add mixed vegetables, curry powder, and salt. Cook until vegetables are tender.

4. Pour in coconut milk and add tender coconut flesh. Simmer for a few minutes.

5. Serve hot with rice or roti.

6. Tender Coconut Ice Cream:

Ingredients:

• 2 cups tender coconut flesh

• 1 cup coconut cream

• 1 cup condensed milk

• 1 teaspoon vanilla extract

Instructions:

1. Blend tender coconut flesh, coconut cream, condensed milk, and vanilla extract until smooth.

2. Pour the mixture into an ice cream maker and churn according to the manufacturer's instructions.

3. Once churned, transfer to a container and freeze until firm.

4. Scoop and enjoy!

These recipes showcase the versatility of tender coconut in various dishes, from refreshing drinks to savory curries and sweet treats. Adjust the quantities according to your taste preferences.

Conclusion:

In conclusion, tender coconut adds a unique and delightful twist to a variety of Indian recipes, ranging from refreshing beverages to savory dishes and indulgent desserts. Its subtle sweetness and distinct texture make it a versatile ingredient that can be incorporated into both traditional and innovative culinary creations. Whether you're looking for a cool and hydrating smoothie, a flavorful rice dish, a nutritious salad, a creamy pudding, a hearty curry, or a luscious ice cream, tender coconut can be a star ingredient that elevates the overall taste and experience of the dish. Experiment with these recipes, adjusting the quantities to suit your preferences, and savor the delicious flavors that tender coconut brings to the table.

Ingredient Ideology | Passion For Poha By: Dr. Kaviraj Khialani – Celebrity Master Chef.

A humble ingredient to pick on and prepare varieties!

Poha is also known as flattened rice and is a wholesome meal as well it is not only a good source of carbohydrates but also packed with iron, rich in fiber and a good source of anti-oxidants as well. However, it doesn’t contain any protein as such but we recommend to add a few peanuts while making Poha to balance the nutrient levels. Poha is also a gluten free ingredient which makes it versatile in being used in kitchen and bakery as well.

There are various thoughts by people when it comes to consuming Poha in our diets while some say that it does add in calories along with being rich in carbs and average in fiber, oats seem to be scoring slightly more on the protein score as compared to Poha, it is also recommended that those of us who are on a weight loss program may limit the consumption of Poha or take it once in a while for a change.

Poha is also said to be a good probiotic food as well since these rice products are made after parboiling the paddy and in the sun drying it for few hours before being beaten up or flattened to convert them into our Poha. If we speak about indian breakfast menus we do have it all the time and it is widely consumed all over the country in a variety of recipes and modified version as well.

Let us check out a few simple- easy and slightly different recipes with POHA:

Recipe-1] CHEESY ITALIAN POHA

Ingredients

Poha/ flattened rice- 1 and a half cup.

Oil-1 tsp

Butter-1 tsp

Onion- 1 small finely chopped

Green chili- 1 no chopped

Garlic- 1 tsp chopped

Green capsicum- ½ no cut into cubes

Fresh button mushrooms- 4-5 cut 1 x 2

Carrot-1/2 no cubes/grated

Salt and crushed black pepper to taste

Mixed herbs- ½ tsp

Chili flakes- ½ tsp

Fresh cream-2 tbsp.

Cheese- 2 tbsp. grated

Parsley/ coriander- 2 tbsp. chopped

Method:

1. Clean the Poha and place it in a colander and wash it a couple of times under running water, drain the water well and allow the Poha to rest for 10-12 mins.

2. Heat oil and butter in a pan, add in the garlic, chili and onions and saute them well for a minute, add in the choice of vegetables or we can also use sliced chicken sausages, boiled eggs, sliced chicken salami or even bacon for that matter/ we also use boiled chicken cubes at times to make it as a variation.

3. Add in the salt, pepper, herbs and chili flakes to taste and ¼ cup water just to ensure the mixture is not too dry in the pan.

4. Add in the washed Poha and mix it well into the veggies and cover and simmer it for 3-4 mins allow to cook in steam.

5. Now add in the cream and grated cheese and mix it in lightly and it will be a slightly moist texture at this stage in the pan, cover and simmer for another 4-5 mins and serve hot garnished with fresh herbs, olives, cheese, chili flakes etc.

Recipe-2] TEX-MEX POHE

Ingredients

Poha/flattened rice- 1 and a half cups

Oil-1 tsp

Butter- 1 tsp

Garlic- 1 tsp chopped

Onion- 1 small chopped

Green chilies- 2 tsp chopped

Tomatoes- 1 medium sized chopped

Boiled rajma/ kidney beans-1/2 cup

Boiled sweet corn-1/2 cup

Green capsicum-1/2 no cut into small cubes.

Salt and crushed black pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp or use mexican spice mix- 1 tsp

Red chili sauce- 1 tsp

Tomato ketchup-2 tsp

Coriander-2 tbsp. chopped

Roasted crushed peanuts-2 tbsp.

Lime juice-2 tsp add and serve hot.

Method:

1. Clean the Poha and place it in a colander and wash it a couple of times under running water, drain the water well and allow the Poha to rest for 10-12 mins.

2. Heat oil and butter in a pan, add in the garlic, chili and onions and saute them well for a minute and add in the corn, capsicums, boiled rajma- we can also use non-veg ingredients here as per choice like leftover chicken tikka slices, or seekh kababs, shredded double fried eggs, at times I also use baked beans in tomato sauce for this recipe, also add in seasonings, herbs, chili flakes and saute for 1 min.

3. Add in the sauces and ¼ cup water to maintain a little moisture in the pan, add in the washed and drained Poha and give it a nice mix into the ingredients, cover and simmer for 4-5 mins allow to cook in steam.

4.Add in the sauces and stir it well, cover and cook for another 2-3 mins and then serve hot, garnish with roasted crushed peanuts and coriander leaves, jalapeno peppers, cheese.

Recipe-3] MAKKAI MASALA POHA

Ingredients

Poha/ flattened rice- 1 and a half cup

Oil- 2 tsp

Curry leaves- 8-10 no

Green chilies-2 chopped

Cumin seeds- ½ tsp

Mustard seeds-1/2 tsp

Slit red chilies- 2 no

Onion-1 med size chopped

Tomato- 1 med sized chopped

Ginger-2 tsp chopped

Salt and pepper powder to taste

Turmeric powder- ½ tsp

Red chili powder-1/2tsp

Coriander powder-1 tsp

Garam masala powder-1/4 tsp

Water-1/2 cup

 Sweet corn-1 cup boiled

 Coconut-1/4 cup fresh or 2 tbsp. desiccated.

Green capsicum-1/2 no cut into small cubes

Sprouts-1 cup 

Coriander leaves-2 tbsp. chopped

Lime juice- 2 tsp add and serve hot.

Method:

1. Clean the Poha and place it in a colander and wash it a couple of times under running water, drain the water well and allow the Poha to rest for 10-12 mins.

2. Heat oil in a pan add in the ingredients for the tadka starting with curry leaves, red chilies, green chilies, cumin, mustard, ginger and saute them for a few seconds, add in the onion and cook until light pink, add in the tomatoes and powdered spices and little water and allow the masala to cook for 2-3 mins.

3. Now add in the boiled corn, capsicums along with any other choice of vegetables/non-veg as desired into the masala along with coconut and allow to cover and cook on low flame for 2-3 mins.

4. Add in the drained Poha, coriander leaves and give it all a nice mix, cover and simmer for another 4-5 mins and serve hot adding a splash of fresh lime juice.

Recipe-4] CHATPATA POHA TIKKIS

Ingredients

Poha/flattened rice- 1 cup

Boiled and grated sweet potato- 1 cup

Oil-2 tsp

Cumin seeds- 1 tsp

Ginger-garlic- green chili paste- 1 tbsp. mix

Onion-1 small chopped

Salt and pepper to taste

Red chili powder-1/2 tsp

Coriander powder-1 tsp

Chaat masala-1/2 tsp

Roasted and crushed peanuts-2 tbsp.

Coriander leaves- 2 tbsp. chopped

Breadcrumbs/maida -1/4 cup for binding/coating as needed.

Oil to shallow/deep fry as needed

Method:

1. Clean the Poha and place it in a colander and wash it a couple of times under running water, drain the water well and allow the Poha to rest for 10-12 mins.

2. Heat oil in a pan add in the cumin, ginger-garlic-chili paste, onions and saute for 1 min, add in the sweet potato, Poha and all powdered masalas, salt and pepper to taste and mix well.

3. Cover and cook the mixture on a low flame for 4-5 mins turn off the flame add in the crushed peanuts, chopped coriander leaves, add a little breadcrumb to help in binding if needed and mix, remove onto a flat open plate or thali and cool for a few mins.

4. Apply oil on the fingers and hands and while the mixture is still warm divide the mixture into 8-10 portions and shape them each into ½ inch thick round flat tikkis and either shallow fry or deep fry with a light coating of maida/ breadcrumbs and serve it hot with chutney/tomato ketchup.

Recipe-5] BADAMI POHA PHIRNI

Ingredients

Poha/ flattened rice- 1/2 cup powdered along with 2 tbsp. almonds.

Ghee- 2 tsp

Green cardamom -2-3 no

Brown sugar/grain sugar/organic coconut sugar- as per taste

Soy milk/ regular milk- 2 and a half cups

Mava- 2 tbsp. grated- optional

Dates- 2- 3 no finely chopped.

Method:

1. Prepare the Poha and almond powder and keep aside.

2. Heat up the milk in a thick bottomed pan and add in the green cardamom, add in the ghee and sugar of your choice and to taste and mix well, add in the Poha almond powder mix and stir constantly and allow to cook on low flame for 10-12 mins.

3. Add in the chopped dates and simmer for another 6-8 mins and turn off the flame once the mixture gets a proper coating texture on the back of a tablespoon, allow to cool for few mins.

4. Dish out the badami Poha phirni into small dessert bowls add more nuts if desired, I also like to layer this dessert with fresh fruit like mango/kiwi/ berries or even by adding in some custard apple pulp to it, chill for a couple of hours and garnish with a few sliced nuts and serve.

Ingredient Ideology | The Jackfruit Treat By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Easy to make recipes with Kathal!

Jackfruit has been one of my favorite fruit and veg combo ingredient since many years and we would wait for its season to come and pre-list a whole lot of dishes to make with it and relish its taste and flavor, it is also known as Jack Tree and is said to be a species of tree in the fig, mulberry family, it is one of the most significant evergreen trees in tropical areas and widely grown in various parts of Asia including India. It is a large, prickly fruit which grows on a tropical tree reaching a height of approx. 80 feet, 20 meters and its pulp is starchy & fibrous in texture very much a native to South India.

Jackfruit is commonly used in south east Asian cuisines in a number of ways, it often finds its place in curries and stews, gravies, chips and sides in a number of menus and the kitchens of Indonesia, Philippines and Vietnam have created some great recipes too with jackfruit. it is also the national fruit of Bangladesh and Sri-lanka and the state fruit of Indian states like Kerala and Tamilnadu.

The greenish unripe fruit is cooked as a vegetable and the brown ripen fruit is often eaten fresh or added to desserts like ice-cream. Jackfruit is not the easiest fruit to prepare when cut open we find large pale yellow pods containing seeds and are connected to the fruits core. The flesh of jackfruit has been closely linked to texture of chicken which makes it an excellent “vegetarian meat” for curries, salads, noodles etc.

“Jackfruit is one of those interesting and fascinating ingredient to include in our diets in a number of ways when available seasonally to enjoy a varied and delicious break from routine recipes and methods of cooking!” Dr. Kaviraj Khialani- Celebrity Master Chef.

Health Benefits of Jackfruit:

• The fruit has an open odor between a banana and a pineapple and is a good energy boosting ingredient.

• Jackfruit has been known to strengthen our immune system.

• It is considered good for eyes and skin texture as well.

• Jackfruit is well balanced in nutrition and offers a good source of healthy calories.

• It is also regarded as good for bone health in our body.

• Jackfruit is also a rich source of B-complex group vitamins and minerals.

• Is a good source of Vitamin- C, potassium and essential dietary essential for our body.

• Jackfruit in our diet and helps lower blood pressure.

        Tips on How to Prepare Jackfruit for Cooking:

• Jackfruit contains natural latex, so one is adviced to wear gloves in case of a latex allergy or so, stronger the smell ripe the fruit is what is considered.

• It is recommended to apply coconut oil on our hands and the knife when we start cutting and preparing jackfruit, it tends to dis-color as well so keep a bowl of cold water as well to immerse the pieces.

• It is best to lay down some kitchen paper over a wide working surface and then slice it open.

• Jackfruit has a more neutral flavor like potato and will absorb the flavor of the other foods as well it is stored or cooked with.

• The seeds are similar to chestnuts after boiling or roasting.

Uses of Jackfruit in Culinary:

• Jackfruit flesh consumed fresh or as canned slices, fruit juice and dried chips as well.

• In some parts of the world we also have puree of jackfruit which is further processed into baby foods, juices, jams and jellies, candies and ice-cream too!

• The unripe stage of jackfruit is also used to prepare pickles when it is still a little tender.

• The jackfruit seeds as mentioned above can also be consumed after boiling or roasting or blended into flour for baking purpose as well.

• Thai Jackfruit and water chestnut red curry, Kathal ki Subzi, Jackfruit Cutlets, Kathal ka Achaar, Jackfruit Appams, Sweet Jackfruit Wraps, Jackfruit Burfi.

Here are a few interesting recipes with Jackfruit for our readers to try in their kitchens and enjoy!

Recipe-1] Jackfruit Cutlets

Ingredients

Jackfruit- 400gms cubes, boiled

Potatoes-150gms, boiled mashed.

Oil- to shallow fry/deep fry.

Red chili powder-1/2 tsp

Cumin powder-1/2 tsp

Turmeric powder- ¼ tsp

Ginger- 1 tsp chop.

Salt to taste

Garam masala powder-1/4 tsp

Chopped mint -1 tbsp.

Chaat masala-1/4 tsp

Chopped coriander-1 tbsp.

Chopped green chilies- 1 tsp

Rice flour- 2-3 tbsp. or besan- 2 tbsp.

For binding- bread crumbs/maida/corn flour- as needed.

For stuffing: grated cheese- 2 tbsp. + chopped nuts.

Method:

1. Prepare the jackfruit and sprinkle little salt on it and with a little water and oil pressure cook it until soft, mash or grate and keep aside.

2. In a mixing bowl combine together all the ingredients for the cutlet mixture and add bindings as desired and shape it into a nice dough like texture.

3. Apply oil on the hands, and divide the cutlet mixture into lemon sized balls, shape them into tikkis, I like stuffing them with grated cheese and chopped green chilies and nuts too.

4. Coat them on top with maida, corn flour/ batter and bread crumbs and shallow fry/deep fry until nice and crispy on the outside.

5. Serve with choice of dips, sauces, chutneys etc.

Recipe- 2] Jackfruit Coconut Burfi

Ingredients

Jackfruit paste- 1 cup, edible parts to be removed and processed.

Fresh or dried coconut- 1 cup

Sugar-2 cups as per taste

Ghee- 2-3 tbsp.

Green elaichi- 5 -6 no.

Assorted nuts- 2 tbsp. chop

Method:

1. Prepare the Jackfruit paste and keep aside.

2. Dry roast the coconut until dry, roughly grind without adding water to convert it into fine pieces.

3. In a pan add jackfruit paste, sugar to taste and cook it well on a medium flame for a few mins, add in the ghee, coconut and also the elaichi to flavor.

4. Continue stirring it for 4-5 mins, until the mixture starts to leave the sides of the pan.

5. Remove the mixture onto a greased tray and evenly spread it, sprinkle chopped nuts over and allow to set in the fridge or in a cool place for couple of hours, cut into burfi shapes and serve the sweet.

Recipe- 3] Asian Jackfruit & Veg Curry

Ingredients

Oil/ghee/coconut oil - 2 tbsp.

Hing-1/4 tsp

Dry red chilies- 2 nos.

Curry leaves- 8-10

Onion- 1 medium size chop or 8-10 shallots peeled

Capsicums- ½ cup diced

Ginger -1 tbsp. chopped

Garlic- 1 tbsp. chopped

Curry powder/curry paste- 2 tbsp.

Ground jeera powder- 1 tsp

Kasuri methi-1/2 tsp

Cashew paste-1 tbsp.

Fresh cream- 2 tbsp.

Turmeric powder-1/2 tsp

Salt to taste

Tomato puree- ½ cup

Coconut milk- 500 ml

Assorted veggies to add to the curry- carrots, potatoes, peas.

Jackfruit- 500 gms, cubes par boiled.

Coriander leaves for garnish- 1 tbsp.

Roasted peanuts- 2 tbsp.

Method:

1. Prepare all the ingredients for the curry.

2. Heat oil/ghee add in the hing, curry leaves, chilies, ginger, garlic and allow to crackle and splutter.

3. Add in onions or shallots and saute until pink add in the tomato puree, salt and all powdered spices/curry powder and mix well. 

4. Simmer the gravy for 4-5 mins, add a little cashew paste and fresh cream as well for more flavor, add in kasoori methi, and allow to cook.

5.Now put in the jackfruit pieces, and other additional veggies or non-veg of your choice and mix and cover and cook for 15-20 mins or until soft and tender.

6. Add coconut milk thick version and simmer it for another 5 mins, garnish with coconut cream, fresh coriander, fried chili on the top and serve the curry with a bowl of steamed white rice/ Malabar parathas, laccha parathas, bowl of salad and raita.

Ingredient Ideology | Assamese Culinary Delights By: Dr. Kaviraj Khialani- Celebrity Master Chef.

The name Assam is derived from the word asama, meaning “peerless” in the now extinct Ahom language. The neighbouring states of Arunachal Pradesh, Nagaland, Mizoram, and Meghalaya were once part of Assam. The capital, formerly Shillong (now the capital of Meghalaya), was shifted to Dispur, a suburb of Guwahati, in 1972. Assamese cuisine is the regional food of Assam. It is a style of cooking that is a confluence of cooking habits of the hills that favour fermentation and drying as forms of preservation and those from the plains that provide fresh vegetables and an abundance of fish and meat. 

Both are centred on the main ingredient being rice. Rice is the staple diet and the common people of Assam eat it every day. Along with rice, fish curry is very common. Other dishes include those made of lentils, vegetables, meat and some sweet dishes. The people of Assam prefer to eat non - spicy foods.

Assamese are mostly non-vegetarian, and their staple diet is rice. Fish, chicken, duck and pigeon and pork are widely eaten and quite popular. Fish curry is another favourite which is prepared as a sour dish called Machor tenga. Assamese cuisine is known to be very light and rightly deserves the tag 'comfort food' for various reasons. It's also very healthy and not bland in taste. Healthy Veg/Non-veg Assamese Food: Assam is blessed with the mighty Brahmaputra which means the soil is rich with nutrients. Lifestyle. Although in general Brahmins observe all the customary rituals, they appear usually less rigid in some of their traditional lifestyle choices, such as they may eat meat, fish, unlike their counterparts in North India. With the 'Tropical Monsoon Rainforest Climate', Assam is a temperate region and experiences heavy rainfall and humidity.

Like Southern Indian cuisine, Assamese cuisine is mostly rice-based and incorporates fresh vegetables and meat. But the dishes in Assam also include things rarely seen in other parts of the country, including river fish, duck, and pigeon. Pitha is one of the most popular street side dishes found in Assam. It is made of rice flour and can be made in a sweet as well as savoury preparation. It uses a batter of rice and is filled with a filling of either cabbage, radish, jaggery, coconut. Major Fruit crops of the state – Banana, Pine apple, papaya, Assam lemon, Orange, Guava, Litchi, Jack fruit and Mango. 

Some more beneficial information about foods from Assam :

This cuisine is characterized by very little use of spices, little cooking over fire and strong flavours due mainly to the use of endemic exotic fruits and vegetables that are either fresh, dried or fermented. Fish is widely used, and birds like duck, pigeon, squab, etc. are very popular, which are often paired with a main vegetable or ingredient. Preparations are rarely elaborate. (The practice of bhuna, the gentle frying of spices before the addition of the main ingredients so common in Indian cooking, is absent in the cuisine of Assam) The preferred oil for cooking is the pungent mustard 

A traditional meal in Assam begins with a khaar, a class of dishes named after the main ingredient. Another very common dish is tenga, a sour dish. Traditionally, both khar and tenga are not eaten together in the same meal. The food is usually served in bell metal utensils made by an indigenous community called Mariya. The belief is that when food and water is served in such utensils it’s good for health and boost up immunity. Tamul (betel nut, generally raw) and paan generally concludes the meal.

Though still obscure, this cuisine has seen wider notice in recent times. The discovery of this cuisine in the popular media continues, with the presenters yet to settle on the language and the specific distinctiveness to describe it.  Besides rice, the next most important ingredient is fish, harvested from the many rivers, ponds and lakes in the region. The extremely wet climate and the large numbers of water bodies has ensured that large varieties of fresh water fish are available in abundance in the valley. It is a staple item in the Assamese palate. There is no traditional ethnic community in Assam that does not eat fish. Most traditional rural households have their own ponds for pisciculture. The most common way of eating fish in traditional Assamese homes is by preparing a stew with herbs, vegetables, and greens as per preference and availability. Fish is also prepared by roasting or char-grilling. A favourite is a small fish roasted in banana leaves. Hukoti is a special fish dish prepared from dried small fish like (puthi maas) pounded with arum stem and dried and stored in bamboo tubes. Variations of this exist among the ethnic communities of northeast India in general and Assam in particular.

Assamese also consume meat, The Assamese meat and fish dishes are characterized by a low amount of spices and oil, higher quantity of ginger, noroxinghow paat (curry leaves), Khorisa (fermented bamboo shoot) and lemon juice, and differ completely in taste from the dishes of neighbouring Bengal and are quite similar to the cuisines of nearby South-East Asian and East Asian countries. Chicken, Venison, Squab, Mutton, Duck and Pork is very popular among the indigenous ethnic Assamese communities.

The basic cooking methods include cooking, shallow and deep frying. Onla, of the Bodos, is made with ground rice and special herbs and constitutes a complete meal in itself. Other meats include squab, duck, chicken, goat meat, venison, and turtle although venison and turtle meat are legally prohibited. The combination of duck/white gourd and squab/papaya or banana flower is very popular. Meat is generally stewed using limited spices as well as a choice of herbs and vegetables. Most communities of Assam are entomophagous. Various indigenous ethnic groups of certain areas partake of the silkworm, water bugs, grasshoppers, and other insects. Insects are fried or cooked or roasted in leaves and then prepared according to the timing of the meal. The red ant egg is considered a delicacy during the Rongali Bihu festival.

Spices are also a very important part of Assamese cooking, Among spices there are ginger, garlic, onion, cumin seed, black cumin, black pepper, chilli, turmeric, corianderseed, cinnamon, cardamom, clove, fenugreek seed, white mustard seed, aniseed, Malabar leaf etc. An Assamese meal is incomplete without green chilies, many varieties of which are available in the region. Pura refers to various forms of grilled and roasted food. Vegetables, meat and fish are often served in this form. Aalu benzene pura Pitika, pura maas Pitika (mashed grilled fish), pura mankho etc. are a few of the popular dishes. 

Cooking with fish is popular, the Noroxinghow masor jul is another authentic dish from Assam. The fishes are cooked in a light gravy of curry leaves which is a common aromatic herb used in southern and some northern parts of India. The curry leaves are also known as noroxinghow paat in Assamese. The fish preparations in Assam emphasize on retaining the natural flavours of the fish, and hence, few spices are used. The khar is a signature class of preparations made with a key ingredient, also called khar. 

The traditional ingredient is made by filtering water through the ashes of the sun-dried skin of a few varieties of banana, which is then called kola khar (The name derived from the local term for banana, "khol" or "kola.") A traditional meal invariably begins with a khar dish, which can be prepared with raw papaya, mustard leaves, vegetables, pulses, fish or any other main ingredient.

Assam is famous for the bhut jolokia or ghost pepper, which was recognized as the hottest chili in the world. Panch-furan (mixture of 5 spices) is used for adding flavour to Dals, which was not earlier eaten by indigenous people of Assam but now slowly due to external influences Dal is also eaten with their own traditional style of cooking it. Pickles are made of mango, indian gooseberry, hog plum, Indian olive, Tamarind, star fruit, mangos teen, radish, carrot, elephant apple, Indian jujube, chili, lime, garlic, etc. Pani tenga and kharoli are signature Assamese pickles made from ground mustard seeds. 

Cooking with greens- The environs of Assam are rich in vegetation, and green leafy vegetables, called Xaak, are an important part of the cuisine. Some of them are grown while others like the dhakai (fern) grows wild. There is a bewildering variety that is eaten and according to custom, one has to have 101 different Xaak (greens) during Rongali Bihu. Herbs, greens, and vegetables are commonly eaten by simply cooking in water and salt, lightly frying, as a thick soup or by adding to varieties of lentils. They are also prepared in combination with fish, meat and eggs.

Besides various other dishes, Jolpan (snacks) in Assamese is what is breakfast although it is not always served as breakfast in Assamese cuisine. They are eaten as light meals between main meals and widely served during Bihu, weddings, Assamese shraadhs or any other kind of special occasions and gatherings. Some types of jolpan are Bora saul (varieties of sticky rice) eaten in combination with hot milk, curd, jaggery, yogurt or seasonal ripe fruits. These are probably some of the earliest forms of "cereals". Assamese people have been eating them mainly as breakfast for many centuries.

 Pitha (rice cake) is a special class of rice preparation generally made only on occasions like Bihu in Assam. Made usually with soaked and ground rice, they could be fried in oil, roasted over a slow fire or baked and rolled over a hot plate tea of course is an indispensable part of Assamese cuisine. It is served in form of Black tea, Milk tea, Herbal Tea, Spiced tea, Green Tea, Lemon tea (adding lemon juice to black tea), etc. Most of the Assamese people like to drink laal saah (red tea). Liquor is an integral part of linguistically and culturally diverse communities in Assamese society. Rice is a primary ingredient for the many rice beers.

Here are a few easy to make Assamese Recipes for our readers to try:

Recipe-1] BAANHGAJOR LAGOT KUKURA 

[CHICKEN WITH BAMBOO SHOOTS]

Ingredients:

Chicken curry cuts- 750 gms with bones/ skin optional

For the marination:

Oil- 2-3 tbsp./ mustard oil- 2-3 tbsp.

Salt to taste

Turmeric powder-1/2 tsp

Ginger paste- 2 tsp

For the curry:

Bamboo shoots- 1 cup, cut into 2 inch pieces

Oil/ mustard oil- 3-4 tbsp.

Green chilies- 4-5 no slit

Cumin powder-1 tsp

Coriander powder-2 tsp

Onion- 2 small, sliced

Garlic paste-1 tsp

Salt to taste

Red chili powder-2 tsp

Water as needed for cooking

Assortment of flavours as an option:

Tomatoes- 2 medium sized, chopped

Or tamarind pulp-1/4 cup with ½ tsp sugar

Coriander leaves- 2-3 tbsp. chopped

Steamed white rice/ boiled rice.

As an option- add potato cubes with chicken.

Method:

1. Prepare all the ingredients for the chicken and bamboo shoot recipe.

2. Clean, wash and prepare the chicken pieces and apply the marination on the chicken pieces and rub it well all over and keep it covered in a cool place/ refrigerate it for 20-30 mins.

3. Once the chicken is well marinated, heat some mustard oil in a pan to nice smoky point, add in the onions, chilies and ginger-garlic paste and saute it all for a few minutes. Add little water as needed to prevent burning.

4. Once the onions are lightly browned, add in the chicken pieces into the pan and saute well add in all the remaining spices and salt to taste and bhunao for a couple of minutes, add some water and allow to simmer and cook, if using tomatoes then we can add them at this stage and saute, add water, simmer and cook.

5. Add in the tinned/ canned bamboo shoot pieces into the chicken and simmer for 4-5 mins, add in coriander leaves and adjust the salt and texture of the gravy as needed to enjoy it with rice, serve hot.

Recipe-2] MASOOR TENGA- TANGY FISH CURRY

[assamese style fish curry]

Ingredients:

Fish of your choice/Rohu fish/ Cartla fish/ surmai etc- 750 gms, sliced

For the marination:

Mustard oil- 3-4 tbsp.

Salt to taste

Turmeric powder-1/2 tsp

Red chili powder-1 tsp

Lime juice-2-3 tbsp.

Ginger-garlic paste-1 tsp

For the curry:

Mustard oil- 2-3 tbsp.

Ginger-1 tsp paste

Garlic-1 tsp paste

Onions- 1 small chopped

Salt to taste

Turmeric powder-1/4 tsp

Red chili powder-1/2 tsp

Coriander powder-1 tsp

Cumin powder-1/2 tsp

Water as needed

Tomatoes- 1 cup chopped/puree

Coriander leaves- 2 tbsp. chopped

Ridge gourd- 1 cup chopped

Green chilies- 2-3 slit

Tamarind pulp- 2-3 tsp

Lime juice-2-3 tsp

Fenugreek seeds/ methi seeds-1/2 tsp

Method:

1. Prepare all the ingredients for the fish curry recipe and keep it ready.

2.Clean, wash and prepare the fish pieces for the marination, apply it well on the fish and keep it refrigerated for 20 mins.

3. To start cooking, heat oil in a pan, add in the marinated fish pieces and shallow fry them for a couple of mins and remove, keep aside.

4. In the same pan, add in the fenugreek seeds, onions, ginger- garlic- chilies, saute well, add in the ridge gourd and saute, add in salt and all other spices and tomatoes, cook the masala well for 8-10 mins, add a little water.

5. Once the gravy is simmering, add in the shallow fried fish pieces, and allow them to steep in the curry for 4-5 mins, check for salt and adjust, add in tamarind pulp/ lime juice, fresh coriander leaves and serve hot with steamed rice/ white rice.

Recipe- 3] XAAK ARU BHAJI

[ greens with assorted vegetables]

Ingredients:

Greens/ ferns/ Xaak- 300 gms

Mustard oil- 3-4 tbsp.

Onion- 1 med sized sliced

Potato- 2 med sized chopped

Garlic- 6-8 cloves, chopped

Salt to taste

Turmeric powder- ½ tsp

Cumin seeds-1 tsp

Pachphuran mix- 1 and a half tsp

Ginger- 1 tsp chopped

Green chilies- 3-4 slit

Lime juice-2 tsp

Dry red chilies-1-2 no may be used

Options for veg- Bottlegourd/ sweet potato/ yam can be used.

Method:

1. Prepare all the ingredients for the easy to make greens with local vegetables.

2. Clean, wash and soak the Xaak/ greens/ ferns in water for 10-12 mins, refresh them, roughly cut them into 1-2 inch pieces.

3. Heat up a kadai, add in the mustard oil and smoke it up, turn off the flame, add in the cumin, Pachphuran mix, onions, green chilies and saute for a few seconds.

4. Add in little water, turn on the flame, add in the ginger, garlic and saute it for a few seconds, add in the onions and potatoes and mix.

5. Now add in some salt, powdered spices as per taste and little water and allow veggies to cook for a few mins, add in the greens, mix well and continue cooking on a low flame for 12-15 mins.

6. Check for salt in the Xaak and adjust it accordingly, this is a side dish and should be moist and not very watery, add a little lime juice towards the end and mix, serve it hot with rotis etc.

Recipe-4] OU TENGA [ ELEPHANT APPLY PICKLE/ CHUTNEY]

Ingredients:

 elephant apple- 2-3 no, cut/slice

 jaggery- ¾ cup, grated

 sugar- ½ cup

cumin seeds- 1 tsp

 red chilli powder-1 tsp

 bay leaf- 1-2 no

 dry red chilies- 2-3 small, slit

 cups of water-1 and a half cup

 vegetable oil- 1-2 tbsp.

 broken cashews- 2-3 tsp

 raisins- 2 tsp

 walnuts- 50 gms

salt-1/2 tsp

Method:

1. Remove the petals of elephant apple. Clean the edible soft petals under running water.

2. In a pressure cooker take the elephant apple pieces. Add 2 cups of water. Close the lid. In high heat cook for 3-4 whistles.

3. Remove from heat. Let the cooker open itself.

4.In a pan, heat oil. Add dry chillies, bay leaf and cumin seeds. When crackling, pour everything from the cooker.

5. Add sugar and jaggery. Cook until sugar and jaggery melts. Add red chilli powder, Add raisins, cashew nuts and dates. (optional)

6.Stir consistently until great amount of water gradually evaporates and until the chutney thickens, Remove from heat. Let it cool.

7. Elephant apple chutney is ready to serve. You can store it in glass container in your refrigerator and use it for 3-4 days. It is best enjoyed with meals as it adds a nice tartness to the meal too.

Recipe-5] ALOO PITIKA [MASHED POTATO IN MUSTARD OIL]

Ingredients:

Potatoes- 3-4 medium sized, peeled and cut 1 x 2

Mustard oil- 2-3 tbsp.

Sliced onion- 1 medium sized

Salt to taste

Green chilies- 3-4 chopped

Coriander leaves- 2-3 tbsp. chopped

Method:

1. Set the potatoes to boil. I used a pressure cooker and cooked till 3 whistles so the potatoes became soft and fully cooked. The timings above are based on the same.

2. Meanwhile prepare the other ingredients, slice/chop the chilies, onions small pieces or fine chopped, and also finely chop the coriander leaves.

3.When the cooker is ready to open, peel the potatoes and then mash them as you would for chokha. Check that there are no chunks of un-mashed potato.

4. Add in the salt, chilli, chopped onions and mustard oil. Mix it all well. Either mix in the coriander leaves or use them as garnish. Serve with rice and dhal or with roti, this one goes well with almost anything on the plate.

5. At times, I do the same recipe by giving it a tempering of Pachphuran- mix of five spices or even some cumin and mustard seeds with green chilies go well as a tadka to the mashed aloo.

Recipe-6] ASSAMESE PITHA [ HOME-MADE SWEET]

Ingredients:

Rice flour- 2 cups

Maida- 2-3 tsp

Salt- ¼ tsp

Baking powder-1/2 tsp

Fennel seeds/ saunf- 1 tsp

Jaggery- ¾ cup, melted

Water as needed

Oil to deep fry the Pitha

Assorted chopped nuts to garnish- as needed

Method:

1. Prepare all the ingredients as listed above for the home-made fried sweet dish.

2. We can modify the recipe a little as per taste for instance if we wish to use a little green cardamom powder/ crushed black pepper in combination with fennel seeds it can also be done.

3.Using water at room temperature, prepare a nice thick batter like mixture, add water little at a time not to make it very watery.

4.Heat up oil/ ghee in a kadai or frying pan and once it is well heated we can start the frying process, drop in portions of the prepared batter like thick mixture into the medium hot oil and fry the Pitha well on all sides, it will take a couple of minutes to get cooked.

5.Once a nice golden brown color has been achieved after frying the Pitha we can remove them from the oil, drain excess oil on a kitchen paper/towel or tissue, dust them with a little powdered sugar, cinnamon powder/ castor sugar and green cardamom powder etc and serve with a cuppa chai!

Ingredient Ideology | Sweet Temptations In A Jar By: Dr. Kaviraj Khialani- Celebrity Master Chef

Sweets and desserts are one of those favorite parts of a meal which we all usually love to make space for and to indulge into something which is appealing, healthy and innovative at times is like a cherry on the cake! While most of us have our own choice of sweet dishes which we enjoy all the time, it is a good idea to try something new, creative and different as well to entice and excite our taste buds and fellow friends and family members too once in a while by quickly fixing up some delectable sweet delights!

Here are 3 Ways to try out something new and varied for our dessert menu!

Recipe-1] NUTTY SWEET IN A JAR

Ingredients:

Digestive biscuits- 8-10 no crushed/powdered

Dates- 4-6 no seedless, fine chopped

Honey-2 tsp

Butter-2 tsp

Brown sugar-2-3 tsp

Fresh cream-1 cup

Sweet vanilla custard/ rabdi- 1 cup

Gulab Jamun- 3-4 no cut into small pieces

Meetha paan- 1 no, fine chopped entirely.

Assorted fresh fruits- pineapple/ cherries/ chickoo etc as desired-1 cup.

Assorted dry fruits-2 -3 tsp, almonds, cashews, raisins, walnuts etc.

Small dessert jars- 2-3 no to set the dessert.

Method:

1. Prepare and assemble all the ingredients for the fusion layered dessert in a jar.

2. Combine together the honey, butter, crushed brown sugar and digestive biscuits and mix them well.

3. Place a little at the base of the jar, continue with some whipped cream, some rabdi, chopped dates, the cut pieces of Jamun, sprinkle some of the meetha paan in between the layers add some fresh fruits, nuts and continue to layer the sweet.

4. Allow the dessert to build up in the jar make at least 2 to 3 layers and then close the jar with a tight fitting lid and chill for 2-3 hours, serve cold.

Recipe-2] RED VELVET DELIGHT JAR

Ingredients:

Red velvet cake/pastry- 400 gms approx.

Angoori basundi- 10-12 pieces plus ½ cup basundi

Assorted nuts- 2-3 tbsp. chopped use a combination of roasted almonds, raisins soaked in little rum or brandy, add some Anjeer, apricots etc as well for taste.

Custard -1 cup or

Whipped fresh cream-1 cup or

Rabdi-1 cup 

Jars to set the dessert-2-3 no.

Assorted fruit syrups/ crush like blueberry/ cranberry etc can also be used to add a tartness to the layered dessert.

To add some more flavors/texture/taste in the dessert we can even add some praline/ chikki which can be made using coconut/ peanuts/ mix assorted nuts etc crush them and add in between the layers for added options. Another variation to try is to add slices of malai or kesari kulfi in the layered dessert in the jar with the red velvet cake, it tastes awesome!

Method:

1. Start by assembling all the ingredients for this awesome combination dessert.

2. Place a layer or lightly crumbled red velvet cake soak it with a little brandy or rum if desired, top with layer of basundi/cream/ rabdi etc and also keep adding some fruits/nuts/ crushed chikki/praline in between the layers.

3. Create multiple layers with the dessert all the way to the top and finally place the angoori basundi pieces and little of the liquid as well, garnish and seal up the jars, allow to chill for 3-4 hours and then serve.

Recipe-3] CHOCOLATE WONDER JAR

Ingredients:

Chocolate sponge cake- 400 gms

Red wine/ brandy/ rum- 2-3 tbsp. optional

Chocolate sauce-1/2 cup

Choco- chips- 2-3 tsp

Rabdi-1 cup + 2 tbsp. melted white chocolate

Whipped sweetened cream-1/2 cup

Assorted nuts-2-3 tbsp. chopped

Rossogulla- 3-4 no’s cut 1 x 2

Jars- 2-3 no to layer and assemble the sweet

Assorted ice/cream scoops-2 flavors either vanilla or butterscotch/ coffee or tender coconut etc can also be placed in the jar as a part of the assembling concept.

Also try using assorted indian mithai/ sweets as well in these layers for more variety for example motichoor laddoo, sev burfi, dry fruit pedha or even a crumbled up Mohanthal does wonders when layered up.

Method:

1. Prepare and assemble all the ingredients as desired and as per choice for the quick fix dessert.

2. Start with a layer of the crumbled up cake soaked up with a little alcohol/ sugar syrup or a little syrup from the rossogulla as well can be used.

3. Next start with the placing of the sliced rossogulla, assorted nuts, ice-cream flavors, chocolate sauce, cream/ rabdi/ custard etc as desired.

4. Layer the ingredients all the way to the top and complete the setting of the sweet, add your favourite fruit syrups/crush/ compotes/ marmalades etc as well if desired, chill the dessert for 2-3 hours and serve.

Ingredient Ideology | Feeling Frank With Frankies & Rolls By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Frankies were invented by entrepreneur Amarjit Tibb and were not named after the frankfurter, but after Frank Worrell, the famed cricketer and captain of the West Indies cricket team that was often pitted against India in the late 1950s. The Frankie was invented in Mumbai by Amarjit Singh Tibb, following a trip to Beirut. In 1969, he concocted an Indian version of the Lebanese pita roll to serve hungry commuters who swung by his restaurant. He called his creation the Frankie – a tribute to Frank Worrell, the West Indian cricket icon. After testing the new delicacy among family and friends, the first Frankie (then simply referred to as 'mutton roll and naan') outlet was started in Powai, Mumbai, in 1969.  

Frankies are India's flavourful street food, also known as the Mumbai Burrito, Bombay Burrito, or roti wrap – this vegan version is filled with curry mashed potatoes, roasted Indian cauliflower and chickpeas, fresh spinach, Cilantro Mint Chutney and Pickled onions, all wrapped up in a warm tortilla. 

Frankie is a wrap made with various stuffing’s and served as a street food snack served in various parts of India. A vegetarian Frankie usually includes assorted toppings of veggie stir fry, legumes, paneer, cheese, potato tikki, veg cutlet, lentils kabab. You can also add any other leftover vegetable as a filling. 

Kathi rolls hail from Bengal, while frankies are more of a Maharashtrian phenomenon. In terms of fillings and the base of the wrap too, there is a slight difference, every foodie must know of. It is said that kathi rolls were born in Nizam restaurant in Kolkata and was a popular snack throughout 1930s.

Here are a few of my variations with Frankies!

Recipe-1] SOYA WALI CHATPATI FRANKIE

Ingredients:

For the wrapper:

Leftover rotis/ maida rotis/ tortillas- 3-5 no 

For the filling of the Frankie:

Oil- 2 tsp 

Ginger-garlic- chili paste-1 tsp

Onion-1 small chopped

Soya chunks- 1 cup soaked in warm water for 10 mins

Boiled mashed potatoes-1/2 cup

Salt to taste

Tomato puree-1/2 cup

Red chili powder-1/2 tsp

Coriander powder-1 tsp

Turmeric powder-1/4 tsp

Cumin powder-1/4 tsp

Garam masala powder-1/4 tsp

Water-1/4 cup

Coriander leaves- 2-3 tbsp. chopped

For the assembling of the Frankie:

For veg - egg may not be used.

Tamarind chutney- 2-3 tsp

Schezuan chutney-1-2 tsp

Sliced/chopped onions-1/4 cup

Coriander leaves-2 tbsp. chopped

Chaat masala-1/2 tsp

Lime juice-1 -2 tsp

Chili vinegar-1-2 tsp

Method:

1. Decide on the wrapper which is to be used for the frankies, either leftover rotis/ maida rotis or else the ready to use tortilla wraps can be picked.

2.To prepare the filling, heat oil and saute the onions, ginger-garlic- chilies and add in the tomato puree, soya chunks, salt to taste and all powdered spices. Bhunao a little, add in some water and allow to cook for 12-15 mins, add in some fresh coriander and boiled mashed potatoes and mix well, remove and keep aside.

3.Prepare the ingredients for the final assembly of the Frankie as well and keep it all ready to be used. Just before serving, warm up the roti on a tava, apply a little oil and remove. Apply the tamarind chutney, sprinkle other ingredients and place the soya mixture towards one side and roll up the Frankie.

4.Secure the end well, use some butter paper or aluminium foil to hold up the Frankie in place and serve it immediately.

Recipe-2] PANEER CHUTNEY WALI FRANKIE

Ingredients:

Ingredients:

For the wrapper:

Leftover rotis/ maida rotis/ tortillas- 3-5 no 

For the filling of the Frankie:

Paneer- 250 gms, cut into cubes/ sliced

For the marination on paneer:

Oil- 2 tsp

Salt and pepper to taste

Red chili powder-1/4 tsp

Schezuan chutney-1 tsp

Lime juice-2 tsp

For the green chutney mixture:

Fresh coriander leaves-2 cups

Fresh mint leaves- ½ cup

Fresh basil leaves- 1 cup

Oil-2 tsp

Salt to taste

Lime juice-2 tsp

Peanuts-1/ 4 cup

Sugar-1/2 tsp

Cold water-2-3 tbsp.

Garlic-1/2 tsp chopped

Ginger-1/2 tsp chopped

Green chili-1 chopped

Mayonnaise-2-3 tsp, add after it is ground.

To assemble the Frankie:

For veg - egg may not be used.

Tamarind chutney- 2-3 tsp

Schezuan chutney-1-2 tsp

Sliced/chopped onions-1/4 cup

Coriander leaves-2 tbsp. chopped

Chaat masala-1/2 tsp

Lime juice-1 -2 tsp

Chili vinegar-1-2 tsp

Method:

1. Decide on the wrapper which is to be used for the frankies, either leftover rotis/ maida rotis or else the ready to use tortilla wraps can be picked.

2.To prepare the Paneer for the further cooking, cut into desired pieces and apply the marination as above and keep aside for 10 mins. using a non-stick pan, shallow fry for 2-3 mins and remove and keep aside.

3.Meantime, warm up the rotis/ wrappers for the Frankie, also prepare the green chutney mixture, add mayonnaise to it once done and chill for 10 mins. apply this on the wrapper, along with the other assembly ingredients and place the paneer pieces in the center and wrap up the roll.

4.Secure the Frankie well in order not to have spillages falling out. Use butter paper or aluminium foil for the same and serve it hot.

Recipe-3] MURGH MASALA MASTI FRANKIE

Ingredients:

For the wrapper:

Leftover rotis/ maida rotis/ tortillas- 3-5 no 

For the filling of the Frankie:

Oil- 2 tsp 

Ginger-garlic- chili paste-1 tsp

Onion-1 small chopped

Boneless chicken cubes- 250 gms, cut into 1 inch cubes

Boiled mashed potatoes-1/2 cup

Salt to taste

Tomato puree-1/2 cup

Red chili powder-1/2 tsp

Coriander powder-1 tsp

Turmeric powder-1/4 tsp

Cumin powder-1/4 tsp

Kasuri methi-1 tsp

Garam masala powder-1/4 tsp

Water-1/4 cup

Coriander leaves- 2-3 tbsp. chopped

For the assembling of the Frankie:

For veg - egg may not be used.

Tamarind chutney- 2-3 tsp

Schezuan chutney-1-2 tsp

Sliced/chopped onions-1/4 cup

Coriander leaves-2 tbsp. chopped

Chaat masala-1/2 tsp

Lime juice-1 -2 tsp

Chili vinegar-1-2 tsp

Method:

1. Decide on the wrapper which is to be used for the frankies, either leftover rotis/ maida rotis or else the ready to use tortilla wraps can be picked.

2.To prepare the filling, heat oil and saute the onions, ginger-garlic- chilies and add in the tomato puree, chicken cubes, salt to taste and all powdered spices. Bhunao a little, add in some water and allow to cook for 12-15 mins, add in some fresh coriander and boiled mashed potatoes and mix well, remove and keep aside.

3.Prepare the ingredients for the final assembly of the Frankie as well and keep it all ready to be used. Just before serving, warm up the roti on a tava, apply a little oil and remove. Apply the tamarind chutney, sprinkle other ingredients and place the chicken mixture towards one side and roll up the Frankie.

4. Secure the end well, use some butter paper or aluminium foil to hold up the Frankie in place and serve it immediately.

Recipe- 4] CHEESY WEEZY SUBZI FRANKIE

Ingredients:

For the wrapper:

Leftover rotis/ maida rotis/ tortillas- 3-5 no 

For the filling of the Frankie:

Oil- 2 tsp 

Ginger-garlic- chili paste-1 tsp

Onion-1 small chopped

Paneer-1 cup crumbled

Boiled mashed potatoes-1/2 cup

Babycorn/ mushrooms/ capsicums/ carrot/ beans- can be used

Salt to taste

Tomato puree-1/2 cup

Red chili powder-1/2 tsp

Coriander powder-1 tsp

Turmeric powder-1/4 tsp

Cumin powder-1/4 tsp

Garam masala powder-1/4 tsp

Water-1/4 cup

Coriander leaves- 2-3 tbsp. chopped

For the assembling of the Frankie:

For veg - egg may not be used.

Grated cheese-1/2 cup

Tamarind chutney- 2-3 tsp

Schezuan chutney-1-2 tsp

Sliced/chopped onions-1/4 cup

Coriander leaves-2 tbsp. chopped

Chaat masala-1/2 tsp

Lime juice-1 -2 tsp

Chili vinegar-1-2 tsp

Method:

1. Decide on the wrapper which is to be used for the frankies, either leftover rotis/ maida rotis or else the ready to use tortilla wraps can be picked.

2.To prepare the filling, heat oil and saute the onions, ginger-garlic- chilies and add in the tomato puree, assorted veggies of your choice, salt to taste and all powdered spices. Bhunao a little, add in some water and allow to cook for 12-15 mins, add in some fresh coriander and boiled mashed potatoes and mix well, remove and keep aside.

3.Prepare the ingredients for the final assembly of the Frankie as well and keep it all ready to be used. Just before serving, warm up the roti on a tava, apply a little oil and remove. Apply the tamarind chutney, sprinkle other ingredients and place the veggie mixture towards one side and roll up the Frankie, sprinkle cheese as desired.

4.Secure the end well, use some butter paper or aluminium foil to hold up the Frankie in place and serve it immediately.

Recipe- 5] ALOO CHAAP WALI FRANKIE

Ingredients:

For the wrapper:

Leftover rotis/ maida rotis/ tortillas- 3-5 no 

For the filling of the Frankie:

Oil-  as needed to fry the potato mix

Boiled mashed potatoes-1 cup

Salt to taste

Chopped green chilies-1 tsp

Chopped onion-1/2 no

Chopped coriander-2 tsp

Red chili powder-1/2 tsp

Aamchur powder-1/2 tsp

Coriander powder-1/2 tsp

Cumin powder-1/2 tsp

Breadcrumbs-as needed for binding and coating

Mix all above and shape into oval/ cutlet shapes- deep fry.

For Non-Veg Options:

We can also try stuffing the potato chaap mixture with cooked keema mixture, can also use leftover chicken tikka chopped, mixed with cream cheese for a stuffing. Boiled chopped eggs mixed with a little mango pickle masala and mayo can also be used for a stuffing.

For the assembling of the Frankie:

For veg - egg may not be used.

Mayonnaise-2-3 tsp

Grated cheese-2-3 tsp

Tomato ketchup-1-2 tsp

Tamarind chutney- 2-3 tsp

Schezuan chutney-1-2 tsp

Sliced/chopped onions-1/4 cup

Coriander leaves-2 tbsp. chopped

Chaat masala-1/2 tsp

Lime juice-1 -2 tsp

Chili vinegar-1-2 tsp

Method:

1. Decide on the wrapper which is to be used for the frankies, either leftover rotis/ maida rotis or else the ready to use tortilla wraps can be picked.

2. Prepare the potato mixture for the filling of the Frankie, combine together all the ingredients and shape into cutlets, deep fry them to a nice golden brown color and remove.

3. Meantime, warm up the wrapper on a tava with a little oil, and remove, apply the ingredients for the assembly as desired and place the chaap in the center of the wrapper, secure it well and roll up into a Frankie, serve hot.

Recipe-6] FRANKIE BEMISAAL

Ingredients:

For the wrapper:

Leftover rotis/ maida rotis/ tortillas- 3-5 no 

For the filling of the Frankie:

Boneless chicken fillets/ long strips- 250 gms

For the marination:

Oil-2 -3 tsp

Salt and pepper to taste

Mustard paste-1/2 tsp

Red chili sauce-1 tsp

Soy sauce-1 tsp

Chili flakes-1/2 tsp

Mixed herbs-1/2 tsp

 For the coating and binding:

egg-1 no beaten

maida-1/2 cup

breadcrumbs-1 cup

oil to deep fry

marinate the chicken pieces for 20 mins, coat with maida, then egg and breadcrumbs, deep fry, remove and keep aside.

For the assembly of the Frankie:

Mayonnaise-2-3 tsp

Grated cheese-2-3 tsp

Tomato ketchup-1-2 tsp

Tamarind chutney- 2-3 tsp

Schezuan chutney-1-2 tsp

Sliced/chopped onions-1/4 cup

Coriander leaves-2 tbsp. chopped

Chaat masala-1/2 tsp

Lime juice-1 -2 tsp

Chili vinegar-1-2 tsp

Method:

1. Decide on the wrapper which is to be used for the frankies, either leftover rotis/ maida rotis or else the ready to use tortilla wraps can be picked.

2. Prepare the chicken pieces, apply marination on them and keep aside for 20 mins, coat the chicken pieces with dry maida, then beaten eggs and finally with breadcrumbs and allow to set in the fridge for 20 -30 mins.

3.Just before preparing the Frankie, deep fry the chicken pieces in medium hot oil and allow to cook for 3-4 mins on each side, remove and keep aside.

4. Now start with the assembling of the Frankie, by warming up the wrapper with a little oil on a tava. Remove and apply the chutneys/ sauces etc on the wrap, place the fried chicken fillets in the center and secure up the sides, ensure that the pieces don’t fall off. Serve it hot.

Ingredient Ideology | Summer Special: A Hearty Fare With Salads By: Dr. Kaviraj Khialani- Celebrity Master Chef

A Salad is a dish consisting of mixed pieces of food, typically with at least one raw ingredient. They are often dressed, and typically served at room temperature or chilled, though some can be served warm. Back in the early salad eating days ancient Greeks and Romans gathered and layered raw vegetables, drizzling vinegar, oil, and herbs over top to create the world's first salad. Many people have a common question to ask, what’s the best time during the day to indulge into a salad? What is the best time to eat salad? “Outside of Ayurvedic teachings, there are no digestive benefits to eating a salad before, during, or after a meal, simply because your entire meal will be mixed and churned together for your body to absorb nutrients. Anytime can be salad time, it's up to you!

The 4 components of a salad are the base, body, dressing and garnish. The base of a salad is the greens or leaves. The body is the meat, vegetables, or fruit. The dressing is what coats the salad. The garnish includes cheese, nuts, and herbs for the top of the salad.

The base of a salad is the greens that line the bottom of the salad, iceberg lettuce, romaine lettuce, cabbage, spinach, arugula, kale and many more which can be used as a base element for a salad.

The body of the salad sits on top of the base of the salad. The body of a salad are the main contents of the salad including meat, vegetables, and fruit, bacon, chicken, shrimp, eggs, carrots, celery, grapes, strawberries, tomatoes, avocado etc even a combination of tinned and fresh ingredients can be used.

The dressing of a salad is the liquid that will be dispersed throughout to coat the body of the salad, Vinaigrette, Ranch dressing, Caesar dressing, oil and vinegar, hung curd based dressing, low calorie dressing, fruit press dressing. These not only add moisture but also taste and nutrition to the salad. The difference between a sauce and a dressing is that a sauce is a liquid that has been cooked, and a dressing is uncooked. Both a sauce and a dressing are used to coat foods to give them more flavor, or enhance the flavor

The garnish of a salad is a food or herb that will go on the top of the salad for added decoration and color, and enhance the flavor of the salad. A garnish for a salad includes cheese, nuts, dried fruits, spices, or herbs, they not only adorn the look of a salad but also add value in terms of color, flavor, nutrition etc. today we also have concepts like micro-greens which are being used. Some of the most popular all-time favourite salads include our Russian salad, Caesar salad, hawaiin salad, waldorf salad, three bean salad, tex-mex corn salad, chicken salad to name a few.

A Few Tips on Making Salads:

1. Look for freshness in all the ingredients before making a salad.

2. Choose colors and textures to make it look appealing.

3. The balance factor in a salad is really interesting to relish

4. Mix- n- match the components of a salad close to eating time.

5. Variate, change and experiment with options while making salads.

Here are a few Simple- Easy-Healthy to Toss Salad Recipes:

Recipe-1] FEAST TO FIT SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the body of the salad:

Sliced eggplant/ brinjal slices- 10-12 no, grilled

Red capsicum-1/2 no med cubes

Yellow capsicum-1/2 no, med cubes

Green capsicum-1/2 no, med cubes

Onion-1 med sized, cut into cubes

Green/ yellow zucchini- 6- 8 slices

For the marination of the sliced veggies:

Oil/ olive oil- 2-3 tbsp.

Lime juice- 2-3 tsp

Salt and pepper to taste

Mixed herbs-1 tsp

Chili flakes-1/2 tsp

Mustard paste-1/2 tsp

For the dressing of the salad:

Oil / olive oil- 2-3 tbsp.

Honey- 2 tsp

Salt and pepper to taste

Capsico/ tabasco sauce- ½ tsp

Soy sauce- 1 tsp

Tomato ketchup-2- 3 tsp

White vinegar-1 tsp

Pinch of sugar

Chopped parsley-2 tsp

For the garnish of the salad:

Feta Cheese- ½ cup crumbled.

Pumpkin seeds/ melon seed- 2- 3 tsp

Fresh herbs/ micro- greens- 2 tbsp.

Method:

1. Prepare all the ingredients as per the salad recipe and keep ready.

2. Place the lettuce leaves in ice-cold water for around 20 mins.

3. In a mixing bowl, combine together the ingredients for the dressing.

4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.

5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.

6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs and some feta cheese as well in this recipe.

Recipe-2] POWER TO GOOD HEALTH SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the body of the salad:

Boiled potatoes- ½ cup

Boiled sweet corn-1/4 cup

Carrots-1/2 cup, cubes, boiled

Chicken breast-1 cup, boiled- shredded

Green peas-1/4 cup boiled

Celery-1 stalk cut into pieces

For the dressing of the salad:

Mayonnaise/ hung curd- 1 cup

Salt and pepper to taste

Lime juice- 1-2 tsp

For the garnish of the salad:

Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method:

1. Prepare all the ingredients as per the salad recipe and keep ready.

2. Place the lettuce leaves in ice-cold water for around 20 mins.

3. In a mixing bowl, combine together the ingredients for the dressing.

4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.

5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.

6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Recipe-3] FLAVOUR BASKET SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the body of the salad:

Boiled potatoes- ½ cup

Boiled beetroot-1/2 cup diced

Cherry tomatoes- 6- 8 o,1x2

Mozzarella cheese -1 cup, portioned

Celery-1 stalk cut into pieces

For non-veg options:

Grilled chicken breasts- 2 no, sliced

Saute prawns- 6- 8 no cut 1 x 2

Grilled fillet of fish- 2-3 no

Boiled halved eggs-2-3 no

For the dressing of the salad:

Salad oil/ olive oil- 2-3 tbsp.

Salt and pepper to taste

Lime juice- 1-2 tsp

White vinegar-1 tsp

Honey- 2- 3 tsp

Mustard paste-1 tsp

Red wine/ brandy/ balsamic vinegar-1-2 tsp

For the garnish of the salad:

Slivered peeled almonds/ pine nuts/ Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method:

1. Prepare all the ingredients as per the salad recipe and keep ready.

2. Place the lettuce leaves in ice-cold water for around 20 mins.

3. In a mixing bowl, combine together the ingredients for the dressing.

4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.

5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.

6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Recipe-4] INTIMATE VEGGIE SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the body of the salad:

Sweet potatoes- 150gms, cubed

Potatoes- 2 med sized, cubed

Carrots- 1-2 small, med cubed

Cauliflower florets-2 cups

Yellow pumpkin- 1 cup cubed

Celery-1 stalk cut into pieces

French beans-1 cup cut and blanched

For the dressing of the salad:

Date puree-2-3 tsp

Orange segments- 1 cup crushed

Jaggery-2-3 tsp grated

Salt and pepper to taste

Lime juice- 1-2 tsp

Flax seeds-2-3 tsp

Raisins- 2-3 tsp

For the garnish of the salad:

Caramelized pineapple cubes/ glazed apricots/ Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method:

1. Prepare all the ingredients as per the salad recipe and keep ready.

2. Place the lettuce leaves in ice-cold water for around 20 mins.

3. In a mixing bowl, combine together the ingredients for the dressing.

4. In a bowl, toss together the body of the salad and the dressing and check for seasonings. [pre-cook – roast all veggies after applying little salt, pepper and oil on the veggies in the oven for 20-25 mins @ 170-180 degrees celsius]

5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.

6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Recipe-5] TREAT FOR TASTE BUDS SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the body of the salad:

Broccoli florets-150 gms, blanched

Carrots-1/2 cup, cubes, boiled

Cauliflower -1 cup florets, blanched

Blue berries/ assorted berries- 5-6 no

Green apple- 1 no cubed

Yellow capsicum- ½ no cut into strips

Red capsicum-1/2 no cut into strips

Celery-1 stalk cut into pieces

Grapes- ½ cup

For the dressing of the salad:

Salad oil/ olive oil-2- 3 tbsp.

Mustard paste-1 tsp

White vinegar-1 tsp

Chopped dates-2-3 tsp

Chopped assorted nuts-2-3 tsp

Salt and pepper to taste

Lime juice- 1-2 tsp

Chia seeds- 2-3 tsp, soaked in ¼ cup water for 20 mins

For the garnish of the salad:

Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method:

1. Prepare all the ingredients as per the salad recipe and keep ready.

2. Place the lettuce leaves in ice-cold water for around 20 mins.

3. In a mixing bowl, combine together the ingredients for the dressing.

4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.

5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.

6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Recipe-6] CHICKEN IN THE BASKET SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup

For the body of the salad:

Boiled potatoes- ½ cup

Boiled macaroni pasta-1 cup

Boiled sweet corn-1/4 cup

Carrots-1/2 cup, cubes, boiled

Chicken breast-1 cup, cubed, boiled

Chicken sausages- ½ cup sliced

Chicken salami-1/2 cup cubed

Green peas-1/4 cup boiled

Celery-1 stalk cut into pieces

For the dressing of the salad:

Mayonnaise/ hung curd- 1 cup

Salt and pepper to taste

Lime juice- 1-2 tsp

Cream cheese-2- 3 tsp

Mustard paste-1/2 tsp

For the garnish of the salad:

Parsley/ micro-greens/ fresh assorted herbs/ olives/ cherry tomatoes.

Method:

1. Prepare all the ingredients as per the salad recipe and keep ready.

2. Place the lettuce leaves in ice-cold water for around 20 mins, boil pasta.

 3. In a mixing bowl, combine together the ingredients for the dressing.

4. In a bowl, toss together the body of the salad and the dressing and check for seasonings.

5. Drain and pat dry the lettuce leaves, place them as a base on a salad plate.

6. Dish out the prepared chilled salad on the base of the lettuce and garnish with seeds, herbs / cherry tomatoes etc in the salad recipe.

Ingredient Ideology | Taste Of Mexican Delights By: Dr. Kaviraj Khialani- Celebrity Master Chef

Colorful & Vibrant Mexican delicacies to Indulge into.

The flavours of Mexican foods are not only inviting and appealing to us but also easy to adapt into our daily recipes as well. From the chili and peppers to the salsa, nachos and tacos! this cuisine has so much to offer that it gets difficult to pick and choose between the options. Mexican ingredients are easily available from assorted fresh vegetables to the corn meal, the tortillas, jalapenos, peppers and tomatoes for the salsa. The kitchens of Mexico also have a wide array of non-veg ingredients too including chicken, eggs, fish and seafood, red meat as well in some recipes. 

The methods of cooking in this cuisine are easy to follow and also doesn’t really call for any unusual equipment’s as well. Pots and pans, griddles and hot plates, fryers and ovens are some of the most commonly used mediums. The steps involved in the recipes are short and easy to follow keeping in mind the nutritive aspects as well in most recipes. While they do love to have their foods well presented with accompaniments and garnishes there is a lot more which we can think of as well when it comes to fusion with mexican recipes.

Here are a few simple recipes from Mexico with my little twist of taste attached to make them more palatable and delicious!

Recipe-1] MEXI- BEAN VEGGIE SOUP

Ingredients:

Oil/ olive oil-1 tbsp.

Garlic- 1 tsp chopped

Onion-1 small chopped

Red chilies-1-2 slit

Carrot-1 small peeled and cubed

Potato- 1 small peeled and cubed

Kidney beans/ rajma-1/2 cup boiled.

Green capsicum-1/2 no cubed.

Sweet corn-1/4 cup boiled.

Tomato puree-1/2 cup

Salt and crushed black pepper to taste

Mixed herbs-1/2 tsp

Chili flakes-1/2 tsp

White vinegar-1 tsp

Sugar-1 pinch

Veg stock/ water- 3-4 cups

Black/green olives/ jalapeno peppers- 2-3 tsp sliced

Avocado-1 ripe, peeled and cubed for garnish.

Parsley/coriander leaves- 2 tsp chopped.

Method:

1. Assemble all the ingredients for the mexican style bean veggie soup.

2. Heat oil in a pan add in the garlic and onions saute for 1 min add in the vegetables, boiled beans, corn, capsicum and tomato puree saute for 2 mins.

3. Add in the salt, pepper, herbs, chili flakes and mix well. Add in the water/veg stock and bring to a boil, simmer for 15-20 mins.

4. Check for seasonings and texture and adjust accordingly, add in the white vinegar, pinch of sugar and parsley or coriander and mix.  Portion the soup in a soup bowl and top with avocado and fresh herbs, olives, jalapenos etc and serve hot.

Recipe-2] MEXICAN CORN AND AVOCADO SALAD

Ingredients

For the base of the salad:

Assorted iceberg lettuce/ purple- white cabbage-1 cup

For the body of the salad:

Sweet corn-1 cup boiled

Avocado-1 ripe, peeled and cubed

Onion-1 med sized sliced

Tomato-1 med sized cubed

Assorted capsicums-1/2 cup cubed

Sprouts-1/2 cup.

Cucumber- 1 no cubed.

For the dressing:

Olive oil-2-3 tbsp.

Mustard paste-1 tsp

Salt and pepper to taste

Lime juice-2 -3 tbsp.

Chopped parsley-2 tsp

Chopped mint-2 tsp

Chopped green chilies-1 tsp

Flax seeds/ sunflower seeds- 2 tsp

Honey-1 tbsp.

Dates-2-3 chopped.

Sliced almonds/cashews-4-5 no

Red chili sauce-2 tsp

Tomato ketchup-2 tsp

For the garnish of the salad:

Assorted fresh herbs/ seeds/ nuts/ pomegranate seeds/ olives etc

Method:

1. Assemble all the ingredients for the salad recipe as listed.

2. Arrange the base of the salad or assorted greens in the serving bowl or on the salad plates.

3. In a mixing bowl, combine together the ingredients for the dressing and mix well.

4. Just before serving the salad combine the ingredients of the body and dressing together and give it a nice toss.

5. Portion out the salad on the base and garnish appropriately and serve.

Recipe-3] SPICY CHICKEN SALSA TACOS

Ingredients

Taco shells- 10-12 no

For the base in the taco shells:

White/purple cabbage-1 cup shredded

Lime juice-2 tsp

Salt and pepper to taste

Chopped mint/coriander leaves-2 tsp

Chili flakes-1/2 tsp

Tomato ketchup-2 tsp

Mix and chill for 20 mins.

For the chicken mixture:

Oil-2 tsp

Garlic-1 tsp chopped

Green chilies-1 tsp chopped

Onion-1 small chopped

Chicken shredded-1 cup boneless boiled.

Salt, pepper, chili flakes to taste

Tomato ketchup-2-3 tsp

Red chili sauce-2 tsp

White vinegar-1 tsp

Chopped coriander leaves-2 tsp.

For the salsa mixture:

Tomatoes-1 cup chopped

Green chilies-1 tsp chopped

Jalapenos/olives/gherkins-2-3 tsp sliced

Salt and pepper to taste

Capsicum-1/2 no chopped

Tabasco/Capsico sauce-1 tsp

Pinch of sugar

Coriander leaves-2 tsp chopped

Mix and chill for 20 mins.

Method:

1. Assemble ingredients for the various components of the recipe.

2. Prepare the salsa and base mixture for the tacos and chill.

3. Heat oil saute the garlic, chilies, onions and add in the boiled chicken pieces/shreds and saute on a high flame for 1 min, add tomato sauce, chili sauce, vinegar and cook for few mins, remove and keep aside.

4. Finally just before serving place the base of cabbage in the taco shells top with the prepared cooled chicken filling and top with the tangy tasty salsa and garnish as desired and serve immediately.

Recipe-4] MUSHROOM & COTTAGE CHEESE CHIMICHANGAS

Ingredients:

For the wrapper:

Readymade tortilla rotis- 4-6 no

Or else whole wheat/ flour/corn meal based rotis- 4-6 no.

For the filling of chimichangas:

Oil-2 tsp + as needed for cooking/ frying.

Butter-1 tsp

Garlic-1 tsp chopped

Green chilies-1 tsp chopped

Spring Onion-1 small chopped

Sliced mushrooms- 8-10 no

Paneer-1 cup grated

Capsicum-1 no chopped

Salt, pepper, herbs and chili flakes to taste

Red chili sauce + green chili sauce + soy sauce- 2 tsp each

Spring onion greens-2-3 tbsp. chopped

Grated cheese-1/4 cup

To serve with: salsa sauce as listed in the above recipe for tacos.

Method:

1. Prepare the wrappers for the chimichangas by either using readymade tortilla wraps or prepare chapattis using variety of flours as desired.

2. To prepare the filling, heat oil and butter in a pan add in the garlic and onions and saute until light pink add in the sliced mushrooms, capsicums, salt, pepper, herbs and chili flakes to taste.

3. Cook for 2-3 mins and add in the grated cottage cheese or paneer and mix, cook for another 2-3 mins, turn off the flame add in the spring onion greens and cheese and mix well.

4. Place the wrapper on a work station and place the prepared filling in the center of the wrapper carefully close up the sides by folding them in and securing it up.

5. If we are using a fresh dough to make chimichangas we use a maida water thick paste to seal the edges if using readymade wrappers, we can just roll them up.

6. Using a non-stick tava or a griddle pan we can cook the chimichangas using little oil to a nice golden brown color but in case of using a freshly made dough concept we can deep fry the sealed chimichangas as well to a nice crusty color and remove, drain excess oil, cut and serve or top with salsa sauce, cheese sauce or sour cream and enjoy.

Recipe-5] TEX- MEX RICE WITH CHICKEN

Ingredients

For the rice mixture:

Oil-1 tsp

Butter-1 tsp

Bay leaf- 2 no

Pepper corns- 4-5 no

Sliced onions-1 no

Garlic- ginger-1 tsp chopped

Slit green and red chilies- 2-3 each

Boiled white/brown rice- 1 and a half cup cooked.

Salt and pepper to taste

Chili flakes-1/2 tsp 

Mixed herbs-1/2 tsp

Saffron- 8-10 strands soaked in ½ cup milk

Parsley/mint/coriander-2 tbsp. chopped

For the chicken mixture at the base of the pot:

Oil-2 tsp

Butter-2 tsp

Chicken drumsticks/ thighs- 500 gms or 4-5 pieces.

Salt and pepper to taste

Garlic- ginger-chili paste-1 tsp mix

Onion-1 small chopped

Tomato puree-1 cup

White wine- 2-3 tbsp.

Cooked beans- rajma/chickpeas etc-1/2 cup,

Cumin powder-1/2 tsp

Coriander powder-1/2 tsp

Chili flakes, herbs to taste or use mexican peri peri spice powder-1 tsp

Water/stock-1 cup just to cook up the chicken

To assemble:

Sliced jalapenos/ black olives/ green olives- 2-3 tsp sliced

Cheese- 3-4 tbsp.

To serve alongside-a bowl of crispy nacho chips.

Method:

1. Assemble all ingredients as listed to fix the one pot meal.

2. Heat oil and butter and add in the ingredients one by one and saute onions, add tomato puree, salt, spices and chicken pieces, wine, cooked or boiled beans and saute for 2 mins, add water or stock and allow to cook 12-15 mins.

3. Heat oil and butter in another pan and saute the spices, garlic, ginger, onions, chilies and add in the rice and saffron solution, salt and pepper to taste and simmer or cook in steam for 4-6 mins.

4. Layer the rice over the chicken but in between add cheese, olives, jalapenos, herbs, coriander and then the rice. Close the pot with a tight fitting lid and cook on a low flame for 10-12 mins in steam. Open and serve hot.

Recipe-6] DESI CHOCOLATE EMPANADAS

Ingredients:

For the wrappers:

Maida-1/2 cup

Salt-1 pinch

Powdered sugar-1 tsp

Oil- 1 tsp

Baking powder-1/4 tsp

Vanilla essence-1/2 tsp

Warm water- as needed.

For the stuffing:

Brownies- ½ cup crumbled

Desi pedha-2-3 no crumbled.

Assorted chopped nuts-2 tsp

Chocolate chips-2-3 tsp

Chocolate sauce-2 tsp

Oil to fry

To top and serve with:

Powdered sugar/ chocolate sauce and serve with scoop of vanilla ice-cream/ also try serving them with some chilled rabdi.

Method:

1. Prepare the dough for the empanada wrappers and cover with a damp kitchen cloth and keep aside to rest for 12- 15 mins.

2 In a mixing bowl combine together the ingredients for the stuffing and mix them all well, add a little rum or brandy for flavor.

3. Roll out the dough into a thin chapati, using a glass cutter or a cookie cutter cut out the round discs and apply little maida water thick paste on the edges.

4. Place the prepared chocolate stuffing on one side and carefully close it like a half moon shape, seal the edges with a fork and deep fry in medium hot oil for 3-5 mins until nicely golden browned, remove and drain excess oil and serve hot garnished appropriately.

Ingredient Ideology | The Almond Flour Trail By: Dr. Kaviraj Khialani- Celebrity Master Chef

Introduction of Almond Flour:

Almond flour, also known as almond meal, is made from finely ground almonds. It's a popular gluten-free alternative to wheat flour and is rich in nutrients like protein, fiber, vitamin E, and healthy fats. Almond flour adds a nutty flavor and moist texture to baked goods and is a versatile ingredient in both sweet and savory dishes. It's commonly used in low-carb and paleo diets and is a great option for those with gluten sensitivities.

Origin Of Almond Flour:

Almond flour, made from finely ground almonds, is a gluten-free alternative rich in nutrients like protein, fiber, and healthy fats. Its exact origin is unclear, but almonds are believed to have originated in the Middle East and Central Asia. Almond flour has been used for centuries in various cultures, particularly in Mediterranean and Middle Eastern cuisines, and is popular today in gluten-free and low-carb diets for its versatility and nutritional benefits.

Health Benefits Of Almond Flour 

Almond flour offers several health benefits. It's rich in nutrients like protein, fiber, vitamin E, and healthy fats, which can help support heart health, aid in weight management, and improve digestion. Almond flour is also low in carbohydrates and has a low glycemic index, making it suitable for people with diabetes or those following a low-carb diet. Additionally, almond flour is gluten-free, making it a great alternative for those with gluten sensitivities or celiac disease.

Uses of Almond Flour In Indian Kitchen

Almond flour is not traditionally used in Indian cuisine, but it can be incorporated into Indian dishes in various ways, especially in modern, health-conscious cooking. Here are some common uses:

1. Gluten-free Rotis and Parathas: Almond flour can be combined with other gluten-free flours like sorghum or buckwheat to make rotis or parathas.

2. Baked Goods: Almond flour can replace part or all of the wheat flour in recipes for cakes, cookies, and muffins, adding a nutty flavor and moist texture.

3. Coatings and Binders: Almond flour can be used as a gluten-free coating for fried foods or as a binder in dishes like cutlets or meatballs.

4. Thickener: It can be used as a thickening agent in curries and sauces, providing a nutty flavor and thick consistency.

5. Desserts: Almond flour can be used to make traditional Indian sweets like ladoos or barfis, offering a healthier alternative to refined flours.

Overall, while almond flour may not be a traditional ingredient in Indian cooking, its versatility and health benefits make it a valuable addition to the modern Indian kitchen.

Recipes Using Almond Flour 

1. Almond Flour Pancakes:

 Ingredients: 

• 1 cup almond flour 

• 2 eggs 

• 1/4 cup almond milk 

• 1 tablespoon honey 

• 1/2 teaspoon baking powder 

• 1/2 teaspoon vanilla extract 

• pinch of salt

Method: 

1. Whisk eggs, almond milk, honey, and vanilla extract. 

2. Add almond flour, baking powder, and salt. 

3. Mix until smooth. 

4. Cook on a greased pan over medium heat, flipping when bubbles form.

2. Almond Flour Banana Bread:

 Ingredients: 

• 2 cups almond flour 

• 3 ripe bananas

• 3 eggs 

• 1/4 cup honey 

• 1/4 cup coconut oil 

• 1 teaspoon baking soda 

• 1 teaspoon vanilla extract 

• 1/2 teaspoon cinnamon

• pinch of salt.

Method: 

1. Mash bananas, then mix in eggs, honey, coconut oil, and vanilla. 

2. Add almond flour, baking soda, cinnamon, and salt. 

3. Pour into a greased loaf pan and bake at 350°F (175°C) for 45-50 minutes.

3. Almond Flour Chocolate Chip Cookies:

Ingredients: 

• 2 1/2 cups almond flour 

• 1/2 teaspoon baking soda 

• 1/4 teaspoon salt 

• 1/4 cup coconut oil 

• 1/4 cup maple syrup 

• 1 teaspoon vanilla extract 

• 1/2 cup dark chocolate chips.

Method: 

1. Mix almond flour, baking soda, and salt. 

2. Add coconut oil, maple syrup, and vanilla.

3. Fold in chocolate chips. 

4. Form into cookies and bake at 350°F (175°C) for 10-12 minutes.

4.Almond Flour Crusted Chicken:

Ingredients: 

• 4 chicken breasts 

• 1 cup almond flour 

• 1/2 teaspoon garlic powder 

• 1/2 teaspoon paprika 

• salt and pepper to taste 

• 2 eggs.

 Method: 

1. Season chicken with garlic powder, paprika, salt, and pepper. 

2. Dredge in almond flour. 

3. Dip in beaten eggs, then coat again in almond flour. 

4. Bake at 400°F (200°C) for 20-25 minutes.

5. Almond Flour Blueberry Muffins:

Ingredients: 

• 2 cups almond flour 

• 1/4 cup honey 

• 3 eggs

• 1/4 cup coconut oil 

• 1 teaspoon baking soda

• 1 teaspoon vanilla extract 

• 1/2 cup blueberries.

Method: 

1. Mix almond flour, honey, eggs, coconut oil, baking soda, and vanilla. 

2. Fold in blueberries. 

3. Spoon into muffin cups and bake at 350°F (175°C) for 20-25 minutes.

6. Almond Flour Pizza Crust:

Ingredients: 

• 2 cups almond flour 

• 2 eggs 

• 2 tablespoons olive oil 

• 1/2 teaspoon garlic powder 

• 1/2 teaspoon onion powder 

• 1/2 teaspoon salt.

Method: 

1. Mix almond flour, eggs, olive oil, garlic powder, onion powder, and salt. 

2. Spread onto a baking sheet and bake at 350°F (175°C) for 15-20 minutes. 

3. Add toppings and bake for an additional 10-15 minutes.

Conclusion 

Almond flour is a versatile and nutritious ingredient that can be used in various recipes, from pancakes to pizza crusts. Its rich flavor and health benefits make it a popular choice for gluten-free and low-carb cooking. Whether you're looking to bake delicious treats or add a nutty twist to your savory dishes, almond flour is a great option to explore in the kitchen

Ingredient Ideology | Chicken Keema Fiesta By: Dr. Kaviraj Khialani- Celebrity Master Chef.

INTRODUCTION TO CHICKEN KEEMA:

Chicken keema is a flavorful and popular South Asian dish made from minced chicken cooked with aromatic spices, herbs, and sometimes vegetables. "Keema" refers to minced meat, and chicken keema is a variation that uses finely minced chicken instead of beef, lamb, or other meats commonly used in traditional keema recipes. This dish is versatile and can be prepared in various ways, depending on regional preferences and personal tastes. It can be served as a standalone dish, accompanied by rice or bread, such as naan or roti, or used as a filling for wraps, sandwiches, or stuffed vegetables. Chicken keema is loved for its rich flavor profile, combining the natural taste of chicken with the complex blend of spices like cumin, coriander, turmeric, and garam masala. It is often cooked with onions, garlic, ginger, tomatoes, and sometimes green peas or potatoes, adding layers of texture and depth to the dish. Whether cooked dry or in a gravy, chicken keema is a satisfying and comforting meal enjoyed by many around the world. It is a perfect option for those looking for a delicious way to enjoy chicken in a new and exciting form.

ORIGIN 

The origins of chicken keema can be traced back to the Indian subcontinent, where it is a popular dish in various regional cuisines. Keema itself has a long history in the Indian culinary tradition, with references dating back centuries. The word "keema" is derived from the Persian word for minced meat, indicating influences from Persian and Central Asian cuisines. The exact origin story of chicken keema is not well-documented, but it likely emerged as a variation of traditional keema recipes to accommodate preferences for poultry over red meat, especially in regions where chicken is more widely consumed. Over time, chicken keema has become a beloved dish enjoyed not only in India but also in other parts of South Asia and around the world, thanks to the global popularity of Indian cuisine.

Today, chicken keema is a staple in households, restaurants, and street food stalls across the Indian subcontinent and beyond, reflecting the diverse culinary heritage and evolving tastes of the region. Its versatility and delicious flavor have made it a favorite among both home cooks and professional chefs, contributing to its enduring popularity in the culinary landscape.

HEALTH BENEFITS OF CHICKEN KEEMA:

1. High-Quality Protein: Chicken is a rich source of high-quality protein, essential for muscle repair, growth, and overall body function. Including chicken keema in your diet can help meet your daily protein requirements.

2. Nutrient-Dense: Chicken keema can be packed with essential vitamins and minerals, depending on the ingredients used in its preparation. Onions, tomatoes, and spices like garlic, ginger, and turmeric add vitamins, antioxidants, and other beneficial compounds to the dish.

3. Low in Calories: When prepared with lean chicken and minimal added fats, chicken keema can be a relatively low-calorie option compared to red meat-based keema dishes. This makes it suitable for individuals looking to manage their calorie intake or maintain a healthy weight.

4. Heart Health: Choosing lean cuts of chicken and limiting added fats can contribute to heart health by reducing saturated fat intake. Additionally, incorporating heart-healthy spices like turmeric, which contains curcumin, may have anti-inflammatory and cholesterol-lowering effects.

5. Versatile Ingredients: Chicken keema recipes often include vegetables like onions, tomatoes, and peas, providing dietary fiber, vitamins, and minerals essential for overall health and digestion.

6. Customizable: Chicken keema can be customized to suit individual dietary preferences and restrictions. It can be prepared with reduced sodium, limited added sugars, and tailored spice levels to accommodate various dietary needs.

7. Satiety: The combination of protein, healthy fats, and fiber in chicken keema can help promote feelings of fullness and satiety, potentially reducing overall calorie intake and aiding in weight management.

RECIPES USING CHICKEN KEEMA

Chicken Keema Curry:

Ingredients:

• 500g chicken keema

• 2 onions, finely chopped

• 2 tomatoes, pureed

• 2 cloves garlic, minced

• 1-inch ginger, grated

• 1 tsp cumin seeds

• 1 tsp coriander powder

• 1/2 tsp turmeric powder

• 1/2 tsp red chili powder

• Salt to taste

• 2 tbsp oil

• Fresh coriander leaves for garnish

Method:

1. Heat oil in a pan, add cumin seeds, and let them splutter.

2. Add onions and sauté until golden brown. Add garlic and ginger, sauté for another minute.

3. Add chicken keema and cook until it changes color.

4. Stir in tomato puree, spices, and salt. Cook until the oil separates.

5. Add water if needed for desired consistency. Simmer for 10-15 minutes.

6. Garnish with fresh coriander leaves and serve hot.

Chicken Keema Paratha (Stuffed Flatbread):

Ingredients:

• For the dough:

• 300g whole wheat flour

• Water (as needed)

• Salt to taste

• For the filling:

• 300g chicken keema

• 1 onion, finely chopped

• 2 green chilies, finely chopped

• 1/2 tsp garam masala

• 1/2 tsp cumin powder

• Salt to taste

• Fresh coriander leaves, chopped

Method:

1. Prepare dough by mixing flour, salt, and water. Knead until smooth, then let it rest.

2. For the filling, sauté onions, add chicken keema, spices, and cook until done.

3. Divide dough and filling into equal portions. Roll out dough, add filling, seal, and roll into parathas.

4. Cook on a hot griddle with oil until golden brown on both sides.

Chicken Keema Biryani:

Ingredients:

• 500g chicken keema

• 300g basmati rice

• 2 onions, thinly sliced

• 2 tomatoes, chopped

• 2 tbsp biryani masala

• 1/2 cup yogurt

• 1/4 cup mint leaves

• 1/4 cup coriander leaves

• 4 cups water

• Ghee or oil for cooking

Method:

1. Cook rice with water until 70% done, then drain and set aside.

2. In a separate pan, sauté onions until golden brown, then add tomatoes and cook until soft.

3. Add chicken keema and cook until it's almost done.

4. Layer cooked rice over the keema mixture. Sprinkle biryani masala, yogurt, mint, and coriander leaves.

5. Cover and cook on low heat until the rice and chicken are fully cooked. Serve hot.

Chicken Keema Samosa:

Ingredients:

• For the dough:

• 250g all-purpose flour

• 1/4 cup oil

• Salt to taste

• Water (as needed)

• For the filling:

• 300gm chicken keema

• 2 potatoes, boiled and mashed

• 2 onions, finely chopped

• 2 green chilies, finely chopped

• 1 tsp cumin seeds

• 1 tsp coriander powder

• 1/2 tsp garam masala

• Salt to taste

• Oil for frying

Method:

1. Prepare dough by mixing flour, oil, and salt. Knead until smooth, then let it rest.

2. For the filling, sauté onions, add chicken keema, mashed potatoes, spices, and cook until well combined.

3. Divide dough into small balls, roll out into circles, and cut each circle in half.

4. Fill each half-circle with the keema mixture, fold into a triangular shape, and seal the edges.

5. Heat oil in a pan, fry samosas until golden brown and crispy. Drain excess oil on paper towels before serving.

Chicken Keema Tikka:

Ingredients:

• 500g chicken keema

• 1/2 cup yogurt

• 2 tbsp ginger-garlic paste

• 1 tsp garam masala

• 1 tsp red chili powder

• 1/2 tsp turmeric powder

• Salt to taste

• 2 tbsp oil

• Lemon wedges for garnish

 Method:

1. In a bowl, mix yogurt, ginger-garlic paste, spices, and salt to form a marinade.

2. Add chicken keema to the marinade and mix well. Let it marinate for at least 1 hour.

3. Thread marinated keema onto skewers and grill or bake until cooked through and slightly charred.

4. Serve hot with lemon wedges and your favourite chutney or dip.

   Chicken Keema Soup:

   Ingredients:

• 300g chicken keema

• 1 onion, finely chopped

• 2 carrots, diced

• 2 celery stalks, diced

• 1/2 cup corn kernels

• 1/2 cup green peas

• 1/2 tsp cumin powder

• 1/2 tsp coriander powder

• 1/4 tsp black pepper powder

• Salt to taste

• 1 liter chicken broth

• Fresh parsley for garnish

Method:

1. In a pot, heat oil and sauté onions until translucent. Add chicken keema and cook until browned.

2. Add carrots, celery, corn, peas, and spices. Cook for a few minutes.

3. Pour in chicken broth, bring to a boil, then reduce heat and simmer for 20-25 minutes.

4. Adjust seasoning if needed and serve hot, garnished with fresh parsley.

CONCLUSION:

In conclusion, chicken keema is a versatile and delicious dish that can be enjoyed in various forms, from curries and biryanis to stuffed parathas and samosas. With its rich flavor profile and nutritious ingredients, chicken keema offers both taste and health benefits. Whether you are craving a comforting meal or looking to impress your family and friends with a flavorful dish, chicken keema recipes provide plenty of options to explore and enjoy. By following these recipes and using proper measurements, you can create mouthwatering chicken keema dishes that will satisfy your cravings and delight your taste buds. So, roll up your sleeves, gather your ingredients, and embark on a culinary journey filled with aromatic spices, tender chicken, and hearty satisfaction. Whether you are cooking for a special occasion or simply enjoying a cozy meal at home, chicken keema is sure to be a hit. So, dive into the world of chicken keema and discover the joy of cooking and savoring this beloved dish.

Prebiotic Soda is the newest in thing!

Prebiotic Soda

Introducing Prebiotic Soda, a unique beverage that brings together the refreshing fizz of soda with the health benefits of prebiotics.

What sets Prebiotic Soda apart?

Unlike traditional sodas that are laden with artificial ingredients and excessive sugars, Prebiotic Soda is crafted with natural flavors and sweetened with prebiotic fibers. These fibers act as a food source for the beneficial bacteria in your gut, promoting a healthy digestive system and overall well-being.

Delicious and Nourishing

Each sip of Prebiotic Soda tantalizes your taste buds with a burst of flavor while actively supporting your gut health. Whether you choose classic cola, zesty citrus, or fruity berry, our range of flavors caters to every palate.

The Perfect Pick-Me-Up

Whether you need a refreshing drink on a hot day or a tasty accompaniment to your meal, Prebiotic Soda is the ideal choice. Feel good about treating yourself to a beverage that not only tastes great but also contributes to your digestive health.

Join the Prebiotic Soda Revolution

Make the switch to a soda that cares for your well-being. Embrace the crisp, bubbly goodness of Prebiotic Soda and experience a new way of enjoying a classic drink.

Prebiotic Soda - Where Taste Meets Wellness.

Prebiotic Soda Recipes

Here are some recipes for prebiotic sodas that are not only delicious but also beneficial for gut health:

Homemade Ginger Ale

Ingredients:

• 2 cups grated ginger

• 1 cup sugar

• 1/2 cup lemon juice

• 1/4 tsp salt

• Sparkling water

Instructions:

1. In a saucepan, combine grated ginger, sugar, and 2 cups of water. Bring to a simmer and cook for 5 minutes.

2. Remove from heat and let it cool. Strain the liquid to remove ginger fibers.

3. Mix in lemon juice and salt.

4. To serve, mix ginger syrup with sparkling water in a 1:3 ratio. Adjust to taste.

Blueberry Mint Soda

Ingredients:

• 1 cup fresh blueberries

• 1/4 cup fresh mint leaves

• 1/2 cup honey

• 1/4 cup water

• Sparkling water

Instructions:

1. In a blender, puree blueberries, mint leaves, honey, and water until smooth.

2. Strain the mixture to remove solids.

3. Mix the blueberry mint syrup with sparkling water in a 1:4 ratio.

4. Serve chilled over ice.

Pineapple Coconut Refresher

Ingredients:

• 1 cup pineapple chunks

• 1/2 cup coconut milk

• 1/4 cup maple syrup

• 1/2 tsp vanilla extract

• Sparkling water

Instructions:

1. Blend pineapple chunks, coconut milk, maple syrup, and vanilla extract until smooth.

2. Strain the mixture for a smoother texture.

3. Mix the pineapple coconut syrup with sparkling water in a 1:3 ratio.

4. Enjoy the tropical flavors over ice.

These prebiotic soda recipes are not only refreshing but also support gut health by providing nourishment for beneficial gut bacteria. Feel free to customize the ingredients to suit your taste preferences.

Ingredient Ideology | Organic Lentils in Daily Cooking By: Dr. Kaviraj Khialani- Celebrity Master Chef.

Introduction to Organic Food 

Organic food refers to food products that are produced using organic farming methods. Organic farming is a system of agriculture that relies on ecological processes, biodiversity, and natural inputs to produce crops and livestock. Organic farming typically avoids the use of synthetic pesticides, herbicides, fertilizers, and genetically modified organisms (GMOs).

Origin of Organic Food 

The organic food movement began in the early 20th century in response to concerns about industrial agriculture. It gained momentum in the 1960s and 1970s, leading to the development of organic farming standards and certification programs. Today, organic food is popular due to its focus on sustainability and health.

Health benefits of Organic lentils 

Organic lentils offer several health benefits, similar to conventional lentils. Here are some key benefits:

• Rich in Protein: Lentils are a great source of plant-based protein, making them an excellent choice for vegetarians and vegans.

• High in Fiber: Lentils are high in dietary fiber, which can help improve digestion and promote a feeling of fullness, potentially aiding in weight management.

• Rich in Iron: Lentils are a good source of iron, which is important for the production of red blood cells and oxygen transport in the body.

• Low in Fat: Lentils are low in fat and contain no cholesterol, making them a healthy choice for heart health.

• Rich in Minerals: Lentils are a good source of minerals like magnesium, potassium, and zinc, which are important for various bodily functions.

• Source of B Vitamins: Lentils contain B vitamins, including folate, which is important for cell division and DNA synthesis.

• Antioxidant Properties: Lentils contain antioxidants like polyphenols, which can help protect against oxidative stress and inflammation.

• Blood Sugar Control: The high fiber content of lentils can help regulate blood sugar levels, making them a good choice for people with diabetes.

Overall, organic lentils are a nutritious and versatile food that can be a valuable addition to a healthy diet.

Uses of Organic Lentils in Daily Cooking 

Organic lentils can be used in various ways in daily cooking to add nutrition and flavor to your meals. Here are some common uses:

• Soups and Stews: Lentils are often used in soups and stews as they cook relatively quickly and add a hearty texture.

• Salads: Cooked lentils can be added to salads for extra protein and fiber. They pair well with vegetables, herbs, and a variety of dressings.

• Curries: Lentils are a staple in many curry dishes, adding substance and nutrition. They can be used in Indian dal or other lentil-based curries.

• Side Dishes: Lentils can be cooked and served as a side dish, similar to rice or quinoa. They can be seasoned with herbs and spices for added flavor.

• Burgers and Patties: Mashed lentils can be used as a base for vegetarian burgers or patties, mixed with vegetables and seasonings.

• Dips and Spreads: Lentils can be blended into dips and spreads, such as hummus, for a nutritious and flavorful snack.

• Pasta Sauce: Lentils can be used to make a hearty pasta sauce, either blended or whole, adding texture and protein to the dish.

• Casseroles and Bakes: Lentils can be used in casseroles and bakes, adding nutrition and texture to the dish.

• Stuffed Vegetables: Lentils can be used as a stuffing for vegetables like peppers or squash, adding protein and flavor.

• Breakfast Dishes: Lentils can be used in breakfast dishes like lentil porridge or added to scrambled eggs for extra nutrition.

These are just a few examples of how you can incorporate organic lentils into your daily cooking. They are versatile, nutritious, and can be used in a variety of dishes to add flavor and texture.

Recipes using Organic Lentils 

1. Masoor Dal Pakoda (Red Lentil Fritters)

Ingredients:

• 1 cup organic red lentils (masoor dal), soaked for 2-3 hours

• 1 onion, finely chopped

• 2 green chilies, finely chopped

• 2 tablespoons rice flour

• 1 teaspoon cumin seeds

• 1/2 teaspoon turmeric powder

• Salt to taste

• Oil for frying

  Method:

1. Drain the soaked lentils and blend them to a coarse paste without adding water.

2. Transfer the paste to a bowl and add chopped onion, green chilies, rice flour, cumin seeds, turmeric powder, and salt. Mix well.

3. Heat oil in a deep pan. Drop spoonful of the lentil mixture into the hot oil and fry until golden brown and crispy.

4. Remove the pakodas from the oil and drain on paper towels. Serve hot with chutney or sauce.

2. Dal Makhani (Creamy Lentil Curry)

Ingredients:

• 1 cup organic black lentils (whole urad dal), soaked overnight

• 1/4 cup organic red kidney beans (rajma), soaked overnight

• 1 onion, finely chopped

• 2 tomatoes, pureed

• 2 tablespoons ginger-garlic paste

• 1/2 cup cream

• 1 teaspoon cumin seeds

• 1 teaspoon garam masala

• Salt to taste

• 2 tablespoons ghee

 Method:

1. Pressure cook the soaked lentils and kidney beans until soft.

2. Heat ghee in a pan and add cumin seeds. When they splutter, add chopped onion and sauté until golden brown.

3. Add ginger-garlic paste and sauté for another minute. Add tomato puree, garam masala, and salt. Cook until the oil separates.

4. Add the cooked lentils and kidney beans along with some water. Simmer for 15-20 minutes.

5. Add cream and simmer for another 5 minutes. Serve hot with rice or naan.

3. Chana Dal Fry (Split Chickpea Curry)

Ingredients:

• 1 cup organic split chickpeas (chana dal), soaked for 2-3 hours

• 1 onion, finely chopped

• 2 tomatoes, chopped

• 1 teaspoon ginger-garlic paste

• 1 teaspoon turmeric powder

• 1 teaspoon cumin powder

• 1 teaspoon coriander powder

• 1/2 teaspoon red chili powder

• Salt to taste

• Fresh coriander leaves for garnish

• 2 tablespoons ghee

 Method:

1. Pressure cook the soaked split chickpeas until soft.

2. Heat ghee in a pan and add chopped onion. Sauté until golden brown.

3. Add ginger-garlic paste and sauté for another minute. Add chopped tomatoes and cook until soft.

4. Add turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Cook for a few minutes.

5. Add the cooked split chickpeas along with some water. Simmer for 10-15 minutes. Garnish with fresh coriander leaves and serve hot with rice or roti.

4. Lentil and Vegetable Salad

Ingredients:

• 1/2 cup organic green lentils (moong dal), cooked

• 1 cucumber, chopped

• 1 carrot, grated

• 1 bell pepper, chopped

• 1 tomato, chopped

• 1/2 onion, finely chopped

• Juice of 1 lemon

• 2 tablespoons olive oil

• Salt and pepper to taste

• Fresh coriander leaves for garnish

Method:

1. In a large bowl, combine cooked lentils, chopped cucumber, grated carrot, chopped bell pepper, chopped tomato, and finely chopped onion.

2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.

3. Pour the dressing over the lentil and vegetable mixture. Toss well to coat.

4. Garnish with fresh coriander leaves and serve chilled.

5. Moong Dal Halwa (Yellow Lentil Pudding)

Ingredients:

• 1 cup organic yellow lentils (moong dal), soaked for 2-3 hours

• 1 cup ghee

• 1 cup sugar

• 1/2 cup milk

• 1/2 teaspoon cardamom powder

• Sliced almonds and pistachios for garnish

 Method:

1. Drain the soaked lentils and grind them to a coarse paste without adding water.

2. Heat ghee in a pan and add the ground lentil paste. Cook on low heat, stirring constantly, until the lentils turn golden brown and aromatic.

3. Add sugar and milk, and continue to cook, stirring constantly, until the mixture thickens and starts to leave the sides of the pan.

4. Add cardamom powder and mix well. Remove from heat.

5. Garnish with sliced almonds and pistachios. Serve warm.

6. Besan Ladoo (Chickpea Flour Balls)

  Ingredients:

• 2 cups organic chickpea flour (besan)

• 1 cup ghee

• 1 cup powdered sugar

• 1/2 teaspoon cardamom powder

• Chopped nuts for garnish

  Method:

1. Heat ghee in a pan. Add chickpea flour and roast on low heat, stirring constantly, until it turns golden brown and aromatic.

2. Remove from heat and let it cool slightly. Add powdered sugar and cardamom powder. Mix well.

3. Shape the mixture into small balls (ladoos) while it is still warm. Garnish with chopped nuts. Allow to cool completely before serving.

These recipes showcase the versatility of organic lentils in Indian cuisine, offering a range of flavors and textures to suit different tastes and preferences. Enjoy experimenting with these recipes in your kitchen!

Conclusion

In conclusion, organic lentils offer a range of health benefits and are a versatile ingredient that can be used in a variety of Indian dishes. From hearty soups and stews to flavorful curries and salads, organic lentils can add nutrition and flavor to your meals. Additionally, organic lentils are easy to cook and are a great source of plant-based protein, fiber, and essential nutrients. Incorporating organic lentils into your daily cooking can be a delicious and nutritious way to enhance your diet.

Ingredient Ideology | Vegan Sweets & Desserts By Dr.Kaviraj Khialani Celebrity Master Chef

INTRODUCTION

Vegan sweets and desserts have emerged as a delectable and compassionate alternative to traditional treats, capturing the hearts and taste buds of both vegans and non-vegans alike. In a culinary landscape that celebrates plant-based living, these desserts showcase the artistry of crafting indulgent delights without the use of animal products.

Drawing inspiration from a diverse array of plant-based ingredients, vegan sweets have redefined the boundaries of dessert-making, proving that one can enjoy decadence without compromising ethical and environmental values. From creamy and luscious to crunchy and sweet, the world of vegan desserts is a playground of creativity and innovation.

With ingredients like coconut milk, almond flour, dates, aquafaba, and a variety of plant-based sweeteners, vegan desserts not only cater to those with dietary restrictions but also cater to the growing demand for sustainable and cruelty-free options. The ethos behind vegan sweets goes beyond taste, encompassing a commitment to environmental sustainability, animal welfare, and personal well-being.

ORIGIN

The origin of vegan sweets and desserts can be traced to the growing awareness and adoption of veganism as a lifestyle choice. Veganism, as a dietary philosophy, advocates for the exclusion of all animal products, including meat, dairy, eggs, and honey. The concept of vegan sweets emerged as a natural extension of this lifestyle, driven by ethical, environmental, and health considerations.

The roots of veganism as a lifestyle and dietary choice can be found in the early-to-mid 20th century. 

The term "vegan" was coined in 1944 by Donald Watson, the founder of the Vegan Society in the United Kingdom. He and a group of like-minded individuals sought to establish a way of living that abstained from the use of animal products and cruelty to animals.

Today, vegan sweets and desserts are enjoyed by a broad audience, reflecting a shift towards plant-based eating for ethical, environmental, and health reasons. From vegan ice creams and cakes to innovative raw desserts, the origin and evolution of vegan sweets underscore a dynamic intersection of culinary creativity, ethics, and dietary choices.

HEALTH BENEFITS OF VEGAN SWEETS & DESSERTS

Vegan sweets and desserts, when crafted with mindful ingredient choices, can offer several health benefits. Here are some potential advantages:

Reduced Saturated Fat:

Vegan sweets often eliminate or reduce saturated fats found in traditional desserts that come from animal products. This can contribute to better heart health and cholesterol levels.

Higher Fiber Content:

Plant-based ingredients commonly used in vegan desserts, such as fruits, nuts, and whole grains, are rich in fiber. Increased fiber intake supports digestive health and helps regulate blood sugar levels.

Lower Cholesterol:

By excluding animal fats and cholesterol, vegan sweets may contribute to lower overall cholesterol levels, reducing the risk of cardiovascular diseases.

Nutrient-Dense Ingredients:

Vegan desserts often incorporate nutrient-dense ingredients like fruits, nuts, seeds, and whole grains, providing essential vitamins, minerals, and antioxidants beneficial for overall health.

Reduced Refined Sugars:

Many vegan dessert recipes use natural sweeteners like agave syrup, maple syrup, or dates instead of refined sugars. This can help manage blood sugar levels and reduce the risk of insulin resistance.

Potential Weight Management:

Plant-based desserts are generally lower in calorie density and may support weight management when consumed as part of a balanced diet.

Inclusion of Healthy Fats:

Vegan desserts often use sources of healthy fats like avocados, nuts, and coconut, providing essential fatty acids beneficial for brain health and overall well-being.

Allergy-Friendly Options:

Vegan sweets, being free from common allergens like dairy and eggs, offer a safe alternative for individuals with allergies or intolerances to these ingredients.

USING OF VEGAN SWEETS & DESSERTS 

Using vegan sweets and desserts in the kitchen opens up a world of creative and delicious possibilities. Whether you're a seasoned vegan chef or just exploring plant-based options, here are some ways to incorporate vegan sweets and desserts into your culinary endeavors:

Toppings for Breakfast:

Use vegan granola, fruit compotes, or nut butters as toppings for oatmeal, yogurt, or smoothie bowls.

Smoothie Enhancements:

Blend frozen vegan desserts like banana ice cream into smoothies for a creamy and naturally sweet kick.

Baking and Cooking:

Incorporate vegan sweets like chocolate chips, vegan marshmallows, or fruit purees into your baking recipes for cookies, cakes, and brownies.

Parfaits and Trifles:

Layer vegan cake or cookies with dairy-free yogurt, fresh fruits, and nuts for delightful parfaits or trifles.

Ice Cream Sandwiches:

Create vegan ice cream sandwiches using dairy-free cookies or brownies as the outer layers.

Pancake and Waffle Toppings:

Top your pancakes or waffles with vegan whipped cream, fruit compotes, or even a drizzle of melted vegan chocolate.

Stuffed Desserts:

Fill vegan crepes, pastries, or puff pastry with vegan pastry cream, fruit jams, or nut spreads for indulgent stuffed treats.

Dessert Dips:

Serve vegan dessert dips, such as chocolate hummus or fruit-based dips, alongside sliced fruits or pretzels for a sweet snack.

Dessert Pizza:

Create a vegan dessert pizza by spreading vegan cream cheese or nut butter on a pizza crust and topping it with fresh fruits and a drizzle of agave or maple syrup.

No-Bake Treats:

Experiment with no-bake vegan desserts like energy balls, raw cheesecakes, or date bars for a quick and healthy sweet fix.

Cocktail Infusions:

Infuse cocktails or mocktails with fruit sorbets or vegan sherbet for a refreshing and flavorful twist.

Dessert Bowls:

Make decadent dessert bowls by combining vegan cake or brownie chunks with plant-based ice cream, sliced fruits, and a variety of toppings

RECIPE USING VEGAN SWEETS & DESSERTS

1)Vegan Chocolate Chip Cookies:

Ingredients:

• 1/2 cup coconut oil, melted

• 1/2 cup brown sugar

• 1/4 cup maple syrup

• 1 teaspoon vanilla extract

• 1 3/4 cups all-purpose flour

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

• 1/2 cup dairy-free chocolate chips

Instructions:

1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.

2. In a bowl, mix melted coconut oil, brown sugar, maple syrup, and vanilla.

3. In a separate bowl, combine flour, baking soda, and salt. Add to the wet ingredients.

4. Fold in chocolate chips.

5. Drop spoonful of dough onto the baking sheet and bake for 10-12 minutes.

2) Vegan Chocolate Avocado Brownies:

Ingredients:

• 2 ripe avocados

• 1/2 cup maple syrup

• 1 teaspoon vanilla extract

• 1/4 cup cocoa powder

• 1/2 cup almond flour

• 1/2 teaspoon baking powder

• Vegan chocolate chips

Instructions:

1. Preheat oven to 350°F (175°C).

2. In a blender, combine avocados, maple syrup, and vanilla until smooth.

3. Add cocoa powder, almond flour, and baking powder. Blend until well combined.

4. Fold in chocolate chips.

5. Pour into a greased baking pan and bake for 25-30 minutes.

3) Vegan Coconut Ladoo:

Ingredients:

• 2 cups desiccated coconut

• 1 cup coconut milk

• 1 cup powdered sugar

• 1/2 teaspoon cardamom powder

• Chopped nuts for garnish

Instructions:

1. In a pan, combine desiccated coconut and coconut milk. Cook on low heat until the mixture thickens.

2. Add powdered sugar and cardamom powder. Mix well.

3. Allow the mixture to cool slightly. Shape into small balls (ladoos) and garnish with chopped nuts.

4) Vegan Gulab Jamun:

Ingredients:

• 1 cup powdered soy milk

• 1/2 cup all-purpose flour

• 1/4 cup vegan ghee or coconut oil

• 1/4 teaspoon baking soda

• 1/4 cup water

• Sugar syrup (sugar, water, cardamom) for soaking

Instructions:

1. Mix powdered soy milk, all-purpose flour, vegan ghee, and baking soda.

2. Add water gradually to form a smooth dough. Shape into small balls.

3. Deep fry until golden brown. Soak in warm sugar syrup for a few hours before serving.

5) Vegan Kheer (Rice Pudding):
Ingredients:

• 1/2 cup basmati rice

• 4 cups coconut milk

• 1/2 cup sugar

• 1/4 cup chopped nuts (almonds, cashews, pistachios)

• 1/2 teaspoon cardamom powder

Instructions:

1. Cook basmati rice in coconut milk until it becomes soft and the mixture thickens.

2. Add sugar, cardamom powder, and chopped nuts. Simmer until the kheer reaches the desired consistency.

3. Serve warm or chilled.

6) Vegan Jalebi

Ingredients:

• 1 cup all-purpose flour

• 1 tablespoon gram flour (besan)

• 1/2 cup water

• A pinch of saffron strands

• 1 cup sugar

• 1/2 cup water for syrup

• Oil for frying

Instructions:

1. Mix all-purpose flour, gram flour, and water to form a smooth batter. Let it ferment for a few hours.

2. In a pan, make a sugar syrup by dissolving sugar in water. Add saffron strands.

3. Heat oil for frying. Pour the batter into a squeeze bottle and make spiral shapes in hot oil.

4. Fry until golden brown and soak in sugar syrup for a few minutes.

INSTRUCTIONS

1. Use plant-based sweeteners such as maple syrup, agave nectar, coconut sugar, or date syrup as alternatives to honey or traditional sugar.

2. Replace dairy milk with plant-based alternatives like almond milk, soy milk, coconut milk, or oat milk.

3. Substitute eggs with flaxseed or chia seed eggs (1 tablespoon ground flaxseed or chia seeds mixed with 3 tablespoons water for each egg), applesauce, mashed bananas, or commercial egg replacers.

4. Opt for vegan butter or coconut oil in place of dairy butter or ghee.

5. Choose plant-based flours like all-purpose flour, almond flour, coconut flour, or whole wheat flour.

6. Incorporate nuts and seeds such as almonds, cashews, walnuts, or sunflower seeds for added texture and flavor.

7. Use mashed fruits like bananas, apples, or avocados for moisture and natural sweetness in baked goods.

8. Enhance flavors with spices like cinnamon, nutmeg, cardamom, or vanilla extract. Ensure that flavorings are plant-based.

CONCLUSION

the world of vegan sweets and desserts is a delectable realm where creativity meets compassion. As plant-based living continues to gain popularity, the array of delicious treats crafted without animal products showcases the versatility and innovation within the culinary landscape.

Vegan sweets and desserts not only cater to those following a vegan lifestyle but also offer a flavorful and conscious alternative for all dessert enthusiasts. By substituting traditional ingredients with plant-based counterparts, these desserts uphold ethical values, environmental sustainability, and health-conscious choices.

Whether you're a seasoned vegan or simply exploring plant-based options, the diverse and delightful world of vegan sweets and desserts invites everyone to savor the flavors, embrace culinary creativity, and contribute to a more conscious and compassionate way of enjoying life's sweet moments.

Ingredient Ideology By: The Very Blue Berry Fare! Dr. Kaviraj Khialani- Celebrity Master Chef.

Introduction Blueberries

Blueberries are small, flavorful fruits that belong to the genus Vaccinium, which includes several other berry varieties. They are well-known for their vibrant blue color, sweet-tart taste, and numerous health benefits. Blueberries are native to North America, where they have been consumed and enjoyed for centuries by Native American tribes. Today, they are cultivated in various parts of the world and have become a popular addition to a wide range of culinary dishes, including pies, muffins, pancakes, and salads.

These tiny, round berries are not only delicious but also packed with nutrients. They are considered a superfood due to their rich content of antioxidants, vitamins, and minerals. Blueberries are particularly known for their high levels of anthocyanins, which give them their distinctive blue color and offer significant health benefits.

In this article, we will explore the history, cultivation, nutritional value, and culinary uses of blueberries. We'll also delve into their potential health benefits and the various ways you can incorporate these nutritious berries into your diet. Whether you're a blueberry enthusiast or simply looking to learn more about this delightful fruit, you'll find valuable information here.

Where Blueberries Are Found Country-Like

Blueberries are grown and found in several countries around the world, with varying levels of cultivation and popularity. The following is a list of countries where blueberries are commonly found:

United States: Blueberries are native to North America and are widely grown in the United States. The states of Michigan, New Jersey, Oregon, and Washington are particularly known for their blueberry production.

Canada: Blueberries are also native to Canada, and the country is a significant producer of both wild and cultivated blueberries. The provinces of British Columbia, Quebec, and Nova Scotia are known for their blueberry cultivation.

Chile: Chile is one of the leading blueberry producers in the Southern Hemisphere. The country's climate allows for the cultivation of blueberries during the Northern Hemisphere's off-season.

Mexico: Mexico has been increasing its blueberry production in recent years, especially in states with suitable climates like Jalisco and Michoacán.

Argentina: Blueberries are grown in the Patagonia region of Argentina, where the climate is conducive to their cultivation.

Peru: Peru has become a notable producer of blueberries, with regions like La Libertad and Huaral being important cultivation areas.

Spain: In Europe, Spain is a significant blueberry producer, especially in the Huelva region.

Poland: Blueberries are grown in several European countries, and Poland is one of the largest European producers.

Australia: Blueberry cultivation is on the rise in Australia, with regions like Tasmania, New South Wales, and Victoria being major producers.

South Africa: Blueberries are grown in South Africa, particularly in the Western Cape region.

New Zealand: New Zealand also cultivates blueberries, primarily in the North Island and some parts of the South Island.

Blueberries thrive in regions with specific climate and soil conditions, and their popularity as a crop has been steadily growing in various parts of the world due to their health benefits and culinary versatility. They are often grown on both large commercial farms and in smaller, local settings, making them readily available to consumers in many countries.

Health Benefits Of Blueberries

Blueberries are often referred to as a "superfood" due to their numerous health benefits. They are not only delicious but also packed with essential nutrients and antioxidants. Here are some of the key health benefits of blueberries:

Rich in Antioxidants: Blueberries are loaded with antioxidants, particularly anthocyanins, which give them their vibrant color. Antioxidants help protect the body from oxidative stress, which is linked to various chronic diseases and aging.

Heart Health: Consuming blueberries has been associated with a reduced risk of heart disease. The antioxidants in blueberries may help lower blood pressure, reduce bad cholesterol levels, and improve overall heart health.

Brain Health: Blueberries are often called "brain berries" because they are thought to support cognitive function. Some studies suggest that regular consumption of blueberries may help improve memory and slow down age-related cognitive decline.

Anti-Inflammatory Properties: The antioxidants in blueberries have anti-inflammatory effects, which may help reduce the risk of chronic inflammatory conditions like arthritis and inflammatory bowel diseases.

Improved Blood Sugar Control: Blueberries have a low glycemic index, which means they have a relatively low impact on blood sugar levels. They may help improve insulin sensitivity and support better blood sugar control, making them a good option for those with diabetes.

Eye Health: The antioxidants in blueberries, particularly lutein and zeaxanthin, are beneficial for eye health. They may help reduce the risk of age-related macular degeneration and cataracts.

Digestive Health: Blueberries are a good source of dietary fiber, which can aid in digestion and promote a healthy gut. Fiber also helps prevent constipation and supports a diverse gut microbiome.

Cancer Prevention: Some studies suggest that the antioxidants in blueberries may help protect against certain types of cancer by reducing oxidative stress and inflammation.

Skin Health: The vitamins and antioxidants in blueberries can promote healthy and radiant skin. They may help combat skin aging and improve overall skin texture.

Weight Management: Blueberries are relatively low in calories and high in Fiber, making them a satisfying and nutritious addition to a weight management plan.

Urinary Tract Health: Blueberries contain compounds that may help prevent urinary tract infections by inhibiting the adherence of bacteria to the bladder wall.

Bone Health: Blueberries are a source of vitamins and minerals like vitamin K and manganese, which are essential for bone health and may help reduce the risk of osteoporosis.

It's important to note that while blueberries can be a valuable part of a healthy diet, they should be consumed as part of a balanced and diverse intake of fruits and vegetables. Their health benefits are best realized when included in an overall nutritious diet and lifestyle.

7 Varieties Of Recipes Using Blueberries

1. Blueberry Smoothie:

Ingredients:

• 1 cup of blueberries

• 1/2 cup of Greek yogurt

• 1 ripe banana

• 1 tablespoon of honey

• 1/2 cup of milk (or milk alternative)

Method:

Place blueberries, Greek yogurt, banana, honey, and milk in a blender.

Blend until smooth.

Adjust the sweetness with more honey if desired.

Serve immediately

2. Blueberry and Almond Overnight Oats:

Ingredients:

• 1/2 cup of rolled oats

• 1 cup of milk (or milk alternative)

• 1/4 cup of blueberries

• 2 tablespoons of sliced almonds

• 1 tablespoon of honey

Method:

In a jar or container, combine the oats and milk.

Add the blueberries, almonds, and honey.

Stir well, cover, and refrigerate overnight.

In the morning, give it a good stir and enjoy.

3. Blueberry Salad with Lemon Vinaigrette:

Ingredients:

• 4 cups of mixed greens

• 1 cup of blueberries

• 1/4 cup of crumbled feta cheese

• 1/4 cup of chopped walnuts

• 2 tablespoons of lemon juice

• 1/4 cup of olive oil

• Salt and pepper to taste

Method:

In a large bowl, combine the mixed greens, blueberries, feta cheese, and walnuts.

In a separate bowl, whisk together the lemon juice and olive oil.

Drizzle the dressing over the salad and toss to coat.

Season with salt and pepper as desired.

4. Blueberry BBQ Sauce:

Ingredients:

• 1 cup of blueberries

• 1/2 cup of ketchup

• 1/4 cup of brown sugar

• 2 tablespoons of vinegar

• 1/2 teaspoon of garlic powder

• 1/2 teaspoon of onion powder

• 1/4 teaspoon of cayenne pepper (adjust to taste)

Method:

In a saucepan, combine all the ingredients.

Simmer over low heat, stirring occasionally, until the blueberries break down and the sauce thickens (about 15-20 minutes).

Allow it to cool before using as a barbecue sauce.

5. Blueberry Salsa:

• Ingredients:

• 1 cup of blueberries

• 1/4 cup of red onion, finely chopped

• 2 tablespoons of fresh cilantro, chopped

• 1 lime, juiced

• 1/2 jalapeño pepper, finely chopped (adjust to taste)

• Salt and pepper to taste

• Method:

• In a bowl, gently combine the blueberries, red onion, cilantro, lime juice, and jalapeño.

• Season with salt and pepper as desired.

• Allow the salsa to sit for at least 15 minutes to meld flavors before serving with tortilla chips or as a topping for grilled meats.

• 6. Blueberry Jam:

• Ingredients:

• 4 cups of blueberries

• 1 1/2 cups of granulated sugar

• 1 lemon, juiced and zested

Method:

In a large pot, combine the blueberries, sugar, lemon juice, and lemon zest.

Bring to a boil, stirring constantly.

Reduce the heat and simmer for about 30-40 minutes, or until the jam thickens and coats the back of a spoon.

Pour the hot jam into sterilized jars, seal, and allow them to cool. Store in the refrigerator.

7. Blueberry Pancakes:

Ingredients:

• 1 cup of all-purpose flour

• 2 tablespoons of sugar

• 1 teaspoon of baking powder

• 1/2 teaspoon of baking soda

• 1/4 teaspoon of salt

• 1 cup of buttermilk

• 1 egg

• 2 tablespoons of melted butter

• 1 cup of fresh blueberries

Method:

In a large bowl, whisk together the flour, sugar, baking powder, baking soda, and salt.

In another bowl, whisk together the buttermilk, egg, and melted butter.

Pour the wet ingredients into the dry ingredients and stir until just combined.

Gently fold in the blueberries.

Heat a griddle or frying pan over medium heat and lightly grease it.

Pour 1/4 cup portions of batter onto the griddle and cook until bubbles form on the surface.

Flip and cook until golden brown.

Serve with maple syrup.

CONCLUSION

In conclusion, blueberries are a remarkable fruit with a wide array of benefits and culinary applications. Their vibrant colour and sweet-tart flavour make them a favourite ingredient in various recipes. Blueberries are not only delicious but also packed with antioxidants, vitamins, and minerals that contribute to a range of health advantages.

From classic breakfast options like blueberry muffins and pancakes to refreshing blueberry salads and innovative blueberry salsas, these little berries can be used in a multitude of ways. Blueberries are versatile, fitting seamlessly into both sweet and savoury dishes, making them a valuable addition to your kitchen

Whether you're looking to enhance your health, satisfy your sweet tooth, or explore new culinary horizons, blueberries offer a delightful and nutritious solution. So, whether you enjoy them in a smoothie, atop a salad, or baked into a pie, make sure to savour the goodness of blueberries and the many delightful recipes they inspire.

Ingredient Ideology | The Makhana Trivia By: Dr. Kaviraj Khialani – Celebrity Master Chef.

Makhana also known as lotus seeds or fox nuts are one of the nutritionally high ingredients with versatile uses and benefits to assist us in our daily cooking with recipes in various categories and forms. With the growing awareness of this ingredient over the years it is important that we are updated with the reasons of why to include them in our diets as well. While some say they are tasteless and some seem confused on how to make it interesting on the dinner table to get compliments we do have a choice of recipes below for all to try and enjoy the flavors of makhana!

Let us have a look at a few Health Benefits of Makhana:

1. Makhana is good for weight loss and management.

2. Makhana should be consumed since it provides energy and is also good for bone health.

3. Makhana is also considered good for heart and kidney health along with able to manage blood pressure issues too.

4. Makhana also has benefits of being a good anti-oxidant, reduces fatigue and also reduced palpitations.

5. Makhana is a low glycemic index ingredient hence making it a good choice to come by into our recipes.

Culinary Uses of Makhana:

1. makhana as a lightly roasted snack from plain salted, to kali mirch and the masala spice mixes are all a perfect munch option to sit back and enjoy when in between meals and to manage hunger pangs.

2. A makhana mattar ki subzi with a base of onion-tomato masala with mild powdered spices, a little green peas and fresh coriander leaves is great to enjoy with hot phulkas and rotis.

3. For a no onion-no garlic option of preparing makhanas go for a tomato base gravy with little cashew and cream and add capsicums and paneer along with it to bring out the flavor.

4. Makhane aur anar ka raita, a welcome bowl of chilled raita concept with toasted makhanas and pomegranate seeds with a little roasted crushed jeera, kala namak and mint leaves is just too good!

5. Korma gravy with a base of onion paste, curd, poppy seeds, cashew or charmagaz, coconut and mildly spiced and laced onto makhanas with a few choice of colorful crunchy veggies is a great option too for a variety to enjoy makhanas.

6. Soya bean keema ka dum pulao with makhanas is simply a treat to the eyes and the palate! I love the pulao to be steaming hot and topped with crunchy fried makhanas tossed with spices in a little ghee added just before serving!

7. Sweets and desserts also go well with makhanas my favorites however are the classic makhane ki kheer, makhane aur khajoor ka Pannacotta, Gulkhand makhana mousse, makhane ki rabdi and makhana masti pancakes.

Here are a few recipes with Makhana for all to try out and relish

Recipe-1] KAJU MAKHANE KA MILAAP

Ingredients:

Makhanas/fox nuts- 2 cups fried/lightly roasted.

Oil/ghee- 2 tbsp.

Cumin seeds-1/2 tsp

Ginger-garlic chili paste- 1 tsp

Boiled onion paste-1/2 cup

Turmeric powder-1/2 tsp

Coriander powder-1 tsp

Garam masala powder-1/4 tsp

Red chili powder-1/4 tsp

Curd-1/2 cup mixed with 2 tsp cashew paste

Coconut milk-1/2 cup

Fresh cream-2-3 tbsp.

Water-1/2 cup

Paneer cubes-1/2 cup

Capsicum cubes-1/2 cup

Salt to taste

Kasuri methi-1 tsp

Coriander leaves-2 tbsp.

Fried cashews and raisins-2 tbsp. for garnish

Method:

1. Prepare all the ingredients for the recipe as per the list.

2. Heat oil and ghee and add in the cumin seeds, ginger garlic and chili paste and onion paste, cook for 2-3 mins, add little water as needed.

3.Add in the curd and cashew mixture all spices, methi, salt to taste and bhunao well for 1 min, add in little water for the gravy, simmer for 3-4 mins.

4. Add in the coconut milk and cream and blend it all in well, simmer for 2 mins finally add in the paneer cubes, capsicum cubes and fried makhana into the gravy and bring to a nice boil, check for seasonings.

5. Serve hot garnished with fried onions/nuts/coriander leaves/cream etc along with hot phulkas, rotis, naans.

Recipe-2] METHI SAAGWALA MAKHANA

Ingredients:

Makhana- 2 cups fried/roasted

Oil/ghee-2 tsp

Ginger-1 tsp chop

Garlic-1 tsp chop

Green chili- 2-3 chopped

Fresh methi- 1 cup 

Fresh coriander leaves- 2 cups

Tomatoes- 2-3 grated or fresh puree

Salt to taste

Hing- 1 pinch

Turmeric powder-1/2 tsp

Red chili powder-1/2 tsp

Coriander powder- 1 tsp

Cumin powder-1/4 tsp

Soya chunks-1/2 cup soaked in warm water for 15 mins.

Method:

1. Prepare all the ingredients for the recipe.

2. Heat oil/ghee and add in the hing, ginger, garlic, chilies and saute.

3. Add in the tomatoes, salt, methi and coriander and all powdered spices and mix well, add a little water.

4. Now add in the drained soya chunks and bhunao with the masala for 1 min, cover and simmer for 8-10 mins.

5. Finally add in the makhanas and mix well, simmer for 3-4 mins and serve hot with rotis, phulkas and a bowl of raita.

Recipe-3] SUBZ MAKHANA KORMA

Ingredients:

Makhanas/fox nuts-1 cup fried

Assorted veggies- carrots/beans/cauliflower/ peas/ potatoes [ all veggies to be pre-cooked or boiled/blanched]

Oil-2 tsp

Ghee-2 tsp

Shahi jeera-1 tsp

Bayleaf-2 no

Curd -1/4 cup mixed with 2 tsp fresh cream.

Kasuri methi-1 tsp

Salt to taste

Garam masala powder-1/4 tsp

Water-1/4 cup

Rose water-1 tsp.

Fried nuts and onions- for garnish.

For the Masala paste:

Boiled onion paste-1 cup

Garlic-1 tsp chop

Ginger-1 tsp chop

Desiccated coconut-2 tbsp.

Cashews-8-10

Water-1/2 cup

Green cardamom-2-3 

Cinnamon-1-inch piece

Method:

1. Prepare all the ingredients for the recipe.

2. Heat oil and ghee in a pan add in the shahi jeera and Bayleaf, add in the prepared masala paste and cook on a medium flame for 3-4 mins.

3. Add in little water, curd and cream mixture, kasuri methi, salt to taste and the assorted veggies of your choice.

4. Simmer and cook the veggies in the gravy add in the fried makhanas, garam masala powder and simmer for 2 mins, check for seasoning.

5. Serve hot garnished with fried nuts, onions, a little rose water and saffron etc.

Recipe- 4] MAKHANA TAVA PULAO

Ingredients:

Makhanas-1 cup fried/roasted

Cooked basmati rice- 1 cup

Oil-1 tsp

Butter-1 tsp

Jeera-1/2 tsp

Mustard seeds-1/2 tsp

Curry leaves—4-5

Slit green chilies- 2 no

Ginger- garlic paste- 1 tsp

Chopped onions- 1 small

Chopped tomatoes-2 small

Carrots/beans/peas/cauliflower/capsicums- as desired to be cut into small pieces, boiled or blanched except capsicums.

Pao bhaji masala-2 tsp

Red chili powder-1/2 tsp

Water-1/4 cup

Coriander leaves- 2 tbsp.

Mint leaves- 2 tsp.

Cheese-2 tbsp.

Salt to taste

Method:

1. Prepare all the ingredients for the tava pulao recipe.

2. Heat oil and butter in a pan add in the ingredients for tempering and onions and saute until light brown, add in tomatoes and salt and powdered spices mix well add little water and cook for 2-3 mins.

3.Add in the assorted veggies of your choice and bhunao with the masala and cook for 3-4 mins.

4. Now add in the cooked rice and mix well add little cheese and coriander leaves and toss. Finally add in the makhanas and mix well serve hot with a bowl of raita/curd along with pickle and papad.

Recipe-5] MAKHANE KA DILKHUSH MEETHA

Ingredients:

Makhanas/fox nuts- 1 cup lightly roasted

Milk-3 cups

Green cardamom- 2 no

Sugar- to taste

Condensed milk- 2-3 tbsp.

Mava-2 tbsp. grated

Chopped assorted nuts- 2-3 tbsp.

Dates-2-3 chopped

Charoli-2 tsp lightly toasted or fried

Method:

1. Prepare all the ingredients for the sweet dish.

2. Using a thick bottomed pan boil the milk add cardamom, sugar, condensed milk and mava and stir constantly and reduce the mixture for 30 mins.

3. Add in few chopped dates, few nuts and Charoli and simmer for 4-5 mins, now add in the makhanas and mix well cook them in the milk mixture for 6-8 mins and serve chilled garnished with nuts-dates etc.

4. As an option also try using seasonal fruits like cubes of mangoes etc when we serve the sweet chilled it adds more taste, flavor and nutritive value as well into the dessert.

Ingredient Ideology | MONSOON SPECIAL: TEMPTING DELICACIES USING CORN By: Dr. Kaviraj Khialani- Celebrity Master Chef

Corn is one of those interesting ingredients to involve in our day-to-day cooking in a variety of ways since it not only adds a touch and look of freshness to the dish it is added but also adds a nice bite and crunch as a texture too. The versatility of corn in today’s times has really gone up a lot since not only regular dishes, classic varieties but also contemporary and creative cuisines have incorporated corn in amazing ways!

Do try few recipes using corn adapted with a twist of taste!

Recipe-1] Desi Makkai ka Videshi Chaat

Ingredients:

2 cups sweet corn, boiled.

2 tsp olive oil

1 tsp garlic, chopped

1 tsp green chili, chopped

2-3 spring onions, chopped

½ green capsicum, small dices

Salt and pepper to taste

¼ cup mayonnaise/hung curd/greek yogurt.

2 tsp peanut butter mixed with 1 tsp tomato ketchup

¼ tsp chili flakes

¼ tsp fresh herbs

½ tsp chaat masala powder

2 tsp coriander leaves/basil leaves

2 tbsp. spring onion greens, chopped.

2 tbsp. peanuts, roasted & crushed.

For non-veg options: ¼ cup boiled, diced chicken or 2 hardboiled eggs, diced or 2-3 chicken sausages, sliced.

Method: Prepare all the ingredients as per the recipe for veg/non-veg options. In a mixing bowl combine together the ingredients for the dressing and mix them well. In a pan take 2 tsp olive oil and saute the garlic, chilies, onions, capsicums along with the boiled sweet corn for 2-3 mins and remove. allow it to cool completely and then add it into the prepared dressing and give it all a nice mix-n-toss. Portion the fusion chaat recipe into a serving bowl and garnish with greens and a little dusting of chaat masala, add a slice of lime and serve chilled.

Recipe-2] Creamy Spiced Corn & Celery Soup

Ingredients:

2 cups sweet corn, boiled

1 tsp oil

1 tsp butter

1 tsp garlic, chopped

½ onion, chopped

1 tsp green chili chopped

1/2 cup milk / soy milk

2 tsp maida

Salt and pepper to taste

½ tsp chili flakes

½ tsp mixed herbs

2 tbsp. cheese, grated.

2 tsp parsley/coriander, chopped.

2 tsp cream

2 tsp cashew paste/almond paste

1 pinch of cinnamon powder.

2 stalks celery, chopped.

2-3 cups water/vegetable stock.

For non-veg: use boiled chopped/shredded chicken pieces as a garnish in the soup, saute prawns and add it as well if desired for a variation, in that case avoid the milk and use only cream.

Method: prepare all the ingredients for the creamy corn soup and heat oil in a pan add in the oil and saute the garlic, chilies and onions for a minute. Add in the boiled sweet corn and chopped celery, add in the butter and refined flour and saute it for a minute. Add in milk, water/veg stock, salt, pepper, herbs, and a dash of chili flakes and mix well. Allow the soup to come to a boil and simmer for 12-15 mins. Cool, puree the soup and strain it. Bring it back to a boil, add in the cashew paste, cream, and mix well. Check for seasonings and portion out the soup into soup bowls, garnish with cheese, a dash of cinnamon powder, chili flakes, and some fresh herbs, and serve hot.

Recipe-3] CORN SALSA TOSSED RICE

Ingredients:

1 cup sweet corn, boiled

2 cups white/brown rice, boiled and cooked.

2 tsp oil/olive oil/butter

1 tsp garlic, chopped.

1 small onion, chopped

2 tsp green chilies, sliced

2-3 jalapeno pepper, sliced optional

4-5 black/green olives, sliced

½ cup assorted capsicums, small cubes

1 cup red ripe tomatoes, chopped

Salt and pepper to taste

½ tsp mixed herbs

½ tsp chili flakes

2 tbsp. tomato ketchup

2 tsp red chili sauce

2 tbsp. parsley/coriander, chopped

1 cup crispy nacho chips

2-3 tbsp. grated cheese.

For non-veg options: cooked shredded/chopped chicken, sliced chicken salami, tuna fish, boiled/scrambled eggs.

Method: Prepare all the ingredients for the yummy rice recipe. Heat oil/butter in a pan add in the garlic, chilies, and onions and saute for 30 seconds. Add in the capsicums and boiled corn/non-veg to be added at this stage if being used, along with all seasonings and flavorings, tomatoes and mix well, cook covered on a medium flame for 3-4 mins, add in the tomato ketchup, chili sauce and a few tbsp. of water if needed to adjust the texture. Now add in the cooked rice, fresh herbs like parsley/coriander/mint/basil and mix well. Cook for another 4- 5 mins on a medium flame add in the olives, jalapenos, grated cheese as well if desired and serve hot with a bowl of crispy nachos and some extra salsa sauce.

Recipe-4] PESTO TOSSED CORN TARTS

Ingredients

10-12 readymade tart shells.

1 and a half cup sweet corn, boiled.

For the Pesto dressing sauce:

1 cup basil leaves

¼ cup coriander leaves

1 tsp garlic, chopped

2 tsp nuts- almonds/pinenuts/cashews.

2 tbsp. olive oil

2 tbsp. cold water

2 tsp lime juice

Salt and pepper to taste

Other ingredients to add into the filling for the corn tarts:

¼ cup assorted bell peppers, cut into small cubes

3-4 sliced olives, black or green

Salt and pepper to taste

2 tbsp. cheese, grated

For non-veg: use assorted cold cuts-sausages/salami/bacon.

Grilled chicken/roast chicken/ tandoori prawn’s/ chicken tikka can also be added in as variations with corn.

Method: Prepare all the ingredients for the corn tarts. Using a chutney grinder jar combine all ingredients for the pesto dressing and churn it well, remove into a bowl and keep chilled until used. In a mixing bowl combine together the other ingredients for the filling, add seasonings to taste, add in the pesto and toss it well. Arrange the tart shells on a serving platter/plate and spoon in the prepared filling, garnish with assorted ingredients like olives/cheese/chili flakes/jalapenos/ micro-greens/ cherry tomatoes etc and serve.

Recipe-5] Mini Savoury Corn Cakes

Ingredients:

1 cup sweet corn, boiled and coarsely crushed.

Oil for shallow frying

1 tsp garlic, chopped

1 tsp green chilies, chopped

½ onion, finely chopped

¼ cup red/yellow/green capsicums, small cubes.

Salt and pepper to taste

¼ tsp garam masala powder

¼ tsp chaat masala powder

1 potato medium sized, boiled, peeled and grated. 

2 tsp coriander leaves, chopped.

2 tbsp. cheese, grated.

Maida /corn flour –as needed for binding

1 egg

Method: assemble all the ingredients for the savoury corn cakes. In a mixing bowl combine together the coarsely crushed cooked corn along with grated potato also add in the capsicums and all other ingredients including seasonings, flavorings and mix well. Add in little maida or corn flour to get them all together and add in the cheese and beaten egg for the moisture in the mixture. Heat up a non-stick tava, lightly grease it with oil and spoon this mixture onto the tava and cook on a medium to low heat for 4-5 mins or until nicely set and golden browned. Remove and serve as a snack with assorted dips/sauces/chutneys/flavoured mayonnaise etc.

Recipe-6] CUSTARD CORN –N- CINNAMON PUDDING

Ingredients:

1 cup sweet corn, boiled and semi-crushed.

1 cup vanilla flavoured custard.

¼ tsp cinnamon powder.

2 tbsp. dates, chopped

2 tsp assorted nuts- almonds/pista/cashews.

1 cup bread crumbs, freshly made.

½ tsp vanilla essence

2 tsp butter

2 tsp honey

2 tbsp. sugar/brown sugar/ condenses milk/ jaggery.

Method:

Assemble all the ingredients for this easy to make tasty pudding recipe. In a saucepan combine together butter, dates, corn along with the sweetener of your choice and honey. Cook them all together on a medium flame for 2-3 mins. Add in the nuts, bread crumbs, a pinch of cinnamon powder and mix it well. Finally add in the prepared custard sauce and vanilla essence and cook for another 4-5 mins until it all gets together and leaves the sides of the pan.  Dish out the corn pudding into serving bowls, it can be served warm or chilled as well. We can further bake the pudding as well in the oven with a topping of brown sugar a little dusting of cinnamon powder and serve it with assorted cut fresh fruits

Celebrate World Martini Day with Belvedere Vodka

BELVEDERE CLASSIC MARTINI

An iconic combination of Belvedere Vodka and French Fortified Wine, with a fresh pink grapefruit twist.

60ml – Belvedere Vodka

7ml - French Fortified Wine

Garnish – Pink Grapefruit Twist

Combine ingredients in a mixing glass and stir over ice until very cold. Strain into a chilled martini glass and garnish with a pink grapefruit twist.

BELVEDERE ESPRESSO MARTINI 

45ml/1.5oz Belvedere Vodka

20ml/0.75oz Coffee Liqueur

1 Shot Fresh Espresso

5ml/1⁄6oz Sugar Syrup

Add all ingredients to cocktail shaker and shake over cubed ice. Fine strain into chilled martini glass.

BELVEDERE SUNSET ROSE MARTINI

45 ml - Belvedere Lake Bartezek

7.5 ml Lillete Rose

1 Dash Crème de Peche

Garnish – Lemon Coin

Add all ingredients to mixing glass over cubed ice and stir. Fine strain into a chilled martini glass. Garnish.

Modern French Pastry Intermediate by Chef Raghunandan Venkatappa, Academy of Pastry and Culinary Arts

Ingredient Ideology | HEARTY BOWL OF SALADS TO RELISH BY: DR. KAVIRAJ KHIALANI- CELEBRITY MASTER CHEF

Indulge in the crunch & freshness of good health!

Summer Season is here and there is a need to be slightly aware of what needs to be included in our diets and the importance of nutrients and dietary fiber along with the essential vitamins and immunity-boosting properties are to be looked at in order to have balance on the taste buds, palates & the personality of the ingredients need to inculcate a feeling of welcome onto our plates

Here are a few simple, easy to make & Nutritious Salad Recipes:

Recipe-1] TIC TAC TOE SALAD

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup- iceberg, romaine, cos lettuce.

For the body of the salad:

Boiled sweet corn- 1 cup

Sliced green cucumber- ½ cup

Sliced red onions- ¼ cup

Red radish- 2-3 no slice
Green capsicum/ red capsicum- ¼ no cubed

Tomatoes-3-4 cherry variety sliced

For the dressing of the salad:

Olive oil- 2 tbsp.

Lime juice- 2 tbsp.

Mustard paste-1 tsp

Rock salt/sea salt- 1/4 tsp

Crushed black pepper- ½ tsp

Roasted crushed cumin-1 /2 tsp

Honey-1 tbsp.

Mint leaves-10-12 no

For the garnish of the salad:

Pomegranate seeds/ flax seeds/ sunflower seeds- 1 tbsp.

Microgreens/ mint/ coriander/parsley- 1 tbsp
Method:

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the dressing.

3. Add in the body of the salad just before serving.

4. Arrange the lettuce leaves at the base of your serving bowl/ plate.

5. Place the tossed salad on top and garnish appropriately.

6. Serve immediately.

Recipe-2] BOWL OF FASCINATION

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup- iceberg, romaine, Lollorosso lettuce

For the body of the salad:

Sweet potato- 400 gms, peeled and cubed.

Boiled chickpeas- ½ cup

Shallots/madras onions- ½ cup cut 1 x 2

To saute the sweet potato for 8-10 mins in the following:

Oil- 1 tbsp. + garlic- 1 tsp chop + ginger – 1 tsp chop + salt and pepper to taste + water- ½ cup + garam masala powder- ¼ tsp + chopped coriander- 1 tbsp.

For the dressing of the salad:

Lime juice- 2 tbsp.

Tahini paste- 2 tbsp.

Hung curd-1/2 cup.

Peanut butter- 2 tbsp. blended in 1/4 cup warm water.

Crushed black pepper- ½ tsp

Mint leaves- 2 tbsp.

Chat masala-1/2 tsp

For the garnish of the salad:

Roasted crushed peanuts/roasted almonds/ melon seeds- as desired.

Fresh herbs- basil/ oregano/ thyme- as available can be added.

Method

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the lime, peanut butter mixture, pepper, salt and mint leaves, mix well.

3. Add in the body of the salad- cook the sweet potato separately add it here along with the shallots and chickpeas toss well.

4. Arrange the base of the salad in a serving bowl, arrange the salad over it.

5. In another mixing bowl combine the hung curd + tahini + chat masala mix well and add that on top of the salad like a drizzle topping and garnish, serve.

Recipe-3] TRUE TO LIFE TOSS 

Ingredients:

For the base of the salad:

White and purple cabbage- 1 cup shredded

For the body of the salad:

Sprouted moong – 2 cups

Cucumber-1/2 cup cubed

Tomatoes-1/4 cup cubed

Green chilies- 1 tsp chop

Onions-2 tbsp. chop

Pomegranate seeds- ¼ cup

Grapes- black/green-1/2 cup

Chickoo-2 no peel and cubed.

For the dressing:

Olive oil- 2 tsp

Lime juice- 2 tbsp.

Honey-1 tsp

Jeera powder-1/2 tsp

Chat masala-1/2 tsp

Ginger juice- 1 tsp

Mango pickle masala- 1 tsp from your mango pickle jar.

Mint leaves-1 tbsp. + 1 tbsp. coriander/basil leaves

For the garnish of the salad:

Chia seeds/ sunflower seeds/ sesame seeds- 1 tsp

Method:

1. Prepare the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the dressing.

3. Just before serving add in the body of the salad and toss well.

4. Arrange the base on a serving plate/bowl top it up with the tossed salad.

5. Garnish appropriately as desired and serve chilled.

Recipe-4] LA VOILA SALATA

Ingredients:

For the base of the salad:

Assorted lettuce leaves- 1 cup – Lollorosso, chicory, cos lettuce

For the body of the salad:

Fusilli pasta- 2 cups or any pasta of your choice- boiled.
Tofu/ Paneer-1/2 cup cubes grilled/pan-fried.

Cherry tomatoes- 5-6 no cut 1x 2

Red/green/yellow peppers-1/2 cup cubed

Broccoli florets- 1 cup blanched.

For the dressing of the salad:

Olive oil- 2 tsp

Garlic- 1 tsp chop/burnt garlic flakes- 1 tsp.

Tomato ketchup- 2 tsp

Lime juice- 2 tsp

Chili flakes- ½ tsp

Mixed herbs-1/2 tsp

Salt and crushed black pepper to taste

Parsley- 1 tbsp.

Chat masala-1/2 tsp

For the garnish of the salad:

Black and green olives- 3-4 no sliced.

Fresh basil/rosemary- 2 tbsp.

Shavings of parmesan/ cheese- 2 tbsp.

Method:

1. Prepare all the ingredients for the salad.

2. In a mixing bowl combine together the ingredients for the body and the dressing and toss well

3. Arrange the base of the salad on a salad plate or bowl, place the tossed salad on the base, garnish it well and serve it immediately along with a portion of crispy garlic bread.

Recipe-5] FRUITY PARADISE

Ingredients:

For the base of the salad:

• Banana leaf- 1 No cut it as per the size of the serving plate/platter.

• For the body of the salad: use your choice of fruits.

• Watermelon- 1 cup cubes

• Musk melon-1/2 cup cubes

• Green apple- ½ no cubed

• Chickoo- ½ cup cubed

• Papaya-1 cup cubed.

• For the dressing of the salad:

• Orange segments- ½ cup of fresh orange

• Ginger juice- 1 tbsp.

• Mint leaves- 10-12 no 

• Honey-1 tbsp.

• Chat masala-1/2 tsp

• Mustard paste- ½ tsp

• Lime juice- 2 tbsp.

• Sunflower seeds/ melon seeds- 2 tsp

• For the garnish of the salad:

• Pomegranate seeds- ½ cup/ olives/ grapes/ fresh herbs/ micro greens 

  Method:

1. Prepare all the ingredients for the salad.

2. Use a choice of fruits as per seasonal availability.

3. Combine the dressing ingredients in a mixing bowl.

4. Add the fruits to the dressing bowl just before serving, toss well.

5. Arrange the banana leaf on a serving plate/platter top it with the tossed salad, garnish appropriately, and serve to use assorted nuts like walnuts/ apricots/pine nuts etc on this salad.

Ingredient Ideology | MATTAR KI PESHGI: Versatile & Vibrant By: Celebrity Master Chef – Dr. Kaviraj Khialani

Calm, composed, versatile superfood great in its nutritive offering is how it has been defined by many foodies and gourmet lovers. Also called garden peas, they are small spherical seeds that come from pods. One of the most adored and used ingredients in many kitchens from our all-time favorite aloo mattar, pea pulao, Mattar aur pyaaz ki Kachories, parathas with green pea filling, mattar paneer korma, and more.

Green peas or mattar are one such ingredient which is a naturally sweet legume rich in a number of our daily dietary requirements. The composition of this small yet wonderful ingredient is the pod and the pea within. The pods are rich in fiber and some of the softer varieties are consumed as well like the snow peas etc.

They are low in calories and good for our system and ease digestion as well to an extent,100 gms of green peas have around 81 calories approx. and its varied preparations from soups, salads, dips, stir fries and curries make them all the more interesting to involve them in our diet plans.

Health benefits of Green Peas/ Mattar:

*Green peas are considered as heart-healthy food and their consumption in our diet in a number of healthy ways can add to the value of our system.

* Good for our skin, they contain fair amounts of fiber and anti-oxidants which protect us in many ways.

* Peas are also a good source of all the essential vitamins and minerals we need in our body like folate, iron, phosphorus and more.

* Green peas are considered one of the best sources of plant-based proteins for us and they increase the levels of certain proteins in our body which reduce the number of calories consumed in a day as well.

*They are relatively low in glycemic index which is a measure known to check how quickly our blood sugar rises after eating food.

Uses of Green Peas or Mattar in our Kitchen:

• One of my all-time favorites with green peas is a bhuna mattar aur makai ka shorba, peas and corn roasted and then tempered to a nice light soup, besides the Pudina mattar broth, cream of green peas soup, pea and lentil puree soup.

• Green peas are popular in Indian and both western cuisines as well from the fresh pea mash with fried fish, pea quenelles in sun-dried tomato sauce, pasta with pea pesto and basil, green pea soup with bacon and sunflower seeds, pea and potato croquettes, mashed potatoes with smoked peas, pea roesti and hash browns stuffed with minted pea mixture.

• Indian recipes like mattar filling inside the famous Kachories, cooked mashed spiced peas filling inside parathas, in doughs for puries, also try adding dehydrated pea flour/powder into your dough for making parathas etc it is tasty as well and the list gets even bigger looking at the way we add it to our subzis.

• Mattar paneer, mattar aloo, Gobi mattar ki subzi, makhana mattar korma, pea pulao, mattar ka kofta in mildly spiced Indian gravies. while most of us love the winter fresh green peas, cleaning them is fun and storing them in our freezer keeps a bit of stock in hand as well,but we do have frozen options as well with green peas.

• I also tried using green peas in a puree form converting it into gravies as well with the addition of a little spinach puree and cashew paste and coconut milk, turned out nice with chicken and cheese koftas & also with soy chunks and mushrooms.

• Green peas with rice also has a great connect from the basic ones to the layered ones, try peas with brown rice in a pulao form by flavoring with cinnamon and add a few chopped dates into it and give it a dum for few mins.

• From the stir fry concepts, to adding them to dips and spreads green peas are handy, helpful, tasty and easy to include in almost every dish we wish to add content color and value.

Here are a few Simple & Tasty Recipes using Green Peas or Mattar:

Recipe-1] HARE MATTAR KA DILKHUSH SHORBA

Ingredients

Green peas- 2 cups fresh/frozen.

Olive oil/ oil/ butter- 1 tbsp.

Bayleaf- 1 no

Garlic- 1 tsp chopped

Onion- 1 small chopped

Salt and pepper to taste

Herbs- fresh or dried as per choice

Chili flakes- 1 tsp.

Potato-1 med sized peeled and cubed.

Roasted crushed jeera-1/2 tsp

Garam masala powder-1/4 tsp.

Water/vegetable stock-4- 5 cups

Flax seeds/ melon seeds/ pumpkin seeds- 2 tsp for garnish

Low fat cream/fresh cream/almond cream- 1 tsp garnish

Method:

1. Prepare all the ingredients for the soup.

2. Heat oil in a pan, add in the Bayleaf, onions, garlic and saute for a few seconds.

3. Add in the green peas, potato, salt and all spices, flavorings, herbs etc and mix well for 30 seconds.

4. now add in the liquid and bring to a boil, simmer for 10-15 mins and cool, puree and strain the soup well.

5. bring it back to a boil, check for seasonings, adjust the texture and serve hot.

Chefs Variations: 

For Veg: to make it more nutritious try adding ginger, green chili, soy chunks/ tofu as an option.

For added green color we can also add spinach leaves, fresh basil leaves, broccoli etc as well.

For Non-Veg: can use chicken stock as well to make the soup and later add boiled chopped chicken in the soup and bring to a boil.

Recipe- 2] MATTAR GASHTI WALA PESTO PASTA

Ingredients:

For the Mattar Pesto:

Green peas- 1 cup boiled

Green chili- 1 tsp chopped

Fresh coriander leaves- ½ cup

Fresh mint leaves- ¼ cup

Fresh basil leaves- 1/2cup

Salt and pepper to taste

Lime juice- 2 tbsp.

Garlic- 1 tsp chopped

Oil/olive oil- 3-4 tbsp.

Chilled water- 2-3 tbsp.

Cashews/ almonds/ peanuts- 2-3 tbsp.

For the Pasta:

Use any choice of pasta as desired- penne/fusilli/macaroni etc to be boiled until just cooked and refreshed with cold water, a little sprinkle of olive oil and kept aside.

To Assemble the Dish:

Sliced saute mushrooms/ Babycorn/ blanched broccoli/ zucchini cubes/ roasted or grilled brinjal slices/ cooked sliced tandoori chicken/ saute masala prawns/ sliced grilled fish/scrambled eggs/ shredded double fried eggs/sun-dried tomatoes/canned tuna fish etc can all be a choice of additional ingredients which we can add to our pasta dish.

Elements of Garnish: 

Parmesan cheese shavings- ¼ cup or any cheese of your choice can be used. 

Cherry tomatoes- 4-5 cut 1 x2

Black olives/ green olives- 4-5 sliced

Fresh herbs like parsley/basil/coriander/mint etc.

Method:

1. Prepare the mattar pesto dressing and keep chilled in the fridge.

2. Work on the boiled pasta and keep it chilled as well.

3. In a mixing bowl combine together the sauce and pasta and choose from the add-on list and incorporate that as well here and toss the salad well.

4. Arrange the dressed pasta on a salad/serving plate and choose from the garnishes and serve immediately.

Recipe-3] KHUSHNUMA HARE MATTAR KA DIP

Ingredients

Green peas- 1 and a half cup boiled.

Blanched spinach leaves- 1 cup

Fresh coriander and mint-1 cup mix

Green chili-2 no cut

Garlic-1 tsp chopped

Celery- ¼ cup stem part cut

Olive oil/oil- 3-4 tbsp.

Salt and pepper to taste

Roasted crushed peanuts- 2-3 tbsp.

Chilled water-3-4 tbsp.

Method:

1.Prepare all the ingredients for the dip.

2. Using a grinder jar, we shall combine all these ingredients and blend it into a coarsely smooth texture, chilled water will help us to get the desired texture without discoloring it.

3. Add lime/rock salt/ chaat masala as per taste/add any seeds like sunflower/ roasted sesame seeds/pomegranate seeds etc for a crunch as well.

4. Chill the dip until being served, drizzle a little olive oil/sesame oil etc on top and serve with crackers/sticks of veggies/lavash/ toasted garlic bread/grilled or baked potatoes/chicken on skewers, etc. I also tried adding tofu/cream cheese/grated cheese/grated paneer into the same dip as well for variety.