Aam Ka Panna.

It's the season of mangoes and this is one fruit that can be consumed in as many forms as possible. This recipe is quite a common one in most households especially in the summers and is made of raw mangoes. Aam ka panna is also a coolant for the body and having a glass of it after a day in the sun can be very refreshing.

raw mango

sugar

salt

elachi 

jeera

Ingredients-


1. Raw mango- 2
2. sugar          - 250 gms
3. salt             - 2 tsp
4. jeera pwd   -1 tsp (cumin)
5. elaichi pwd - 1tsp (cardamom)
6.water

Method-

1. Wash the mangoes well and put the whole mango into a pan with just enough water to cover them.
2. let the mango cook for about 10 minutes. the green colour of the skin should have changed to a yellowish green colour.
3. turn off the flame , drain the water and let the mangoes cool.
4. peel the skin off and squeeze the pulp into a container. You may grind it in the mixer to ensure smooth consistency.
5. in a separate pan, pour about a cup of the drained water, 250 gms of sugar, 2 tsp of salt, jeera and elaichi powder. once the sugar is dissoved add the mango pulp and heat till it bubbles. 
6. let it cool and store the concentrate in a clean bottle and refrigerate. 

The juice can be made by adding one part of concentrate to 4 parts of cold water.

Nutritional Benefits:

1. Raw mango: is very low in Saturated fat, Cholesterol and Sodium. 

    It is also a good source of Dietary fiber and Vit B6, Vit A and Vit C.

    The Panna keeps your body cool and protects you from heat strokes.

2. Jeera : helps in strengthening our disgestive system, circulatory system and balance our tri-       doshas- vata, pitta and kapha.

    It contains good antiseptic properties that fights common cold and infection. Jeera is also rich in Vit E and iron. 

(image and nutritional data courtesy: google)

Cold salad with macaroni, capsicum, potato and corn

 Salads add zing to a meal and are a healthy source of nutrition. This refreshing salad will be loved by the kids as well due to the added macaroni and corn. Ensure that the macaroni is cooked just right.

Macaroni Boiled(Al-dente)

coloured capsicum cubed(raw)

boiled corn

cubed cucumber and tomato

boiled and cubed potato

Method-

1. Boil the potato, corn and macaroni separately with a little salt. Macaroni should be just cooked and not squishy. You can also add boiled green peas, cabbage, lettuce, sprouts, for variety. I have just used these 5-6 ingredients.

2.Mix all the ingredients in a mixing bowl.

3. Add salad dressing available in the market (Its base commonly contains mayonnaise and can include olive oil, lemon juice, orange juice, paprika, Worcestershire sauce, mustard, vinegar, cream, chili sauce, tomato puree, ketchup, or Tabasco sauce.) Easier to buy it than make it at home!

4. Add salt and a dash of pepper. 

5. Mix well and refrigerate until serving time. It does not have to be chilled, just right to be eaten.

Nurtition Facts-

1. Capsicum contains Vitamins A and C and beta carotene. It's low in fat , calories and cholestrol.

2. Corn contains approx 16% of RDA of Vit C and also minerals like zinc and manganese (equired for your nervous system and brain) and phosphorous (for kidney function)

3. Macaroni made of Durram Wheat is healthy and contains fiber.

Red Rice Idly

Red rice might not look as appetizing as its delicate, polished counterpart, basmati, but it can do wonders. Red rice has a nutty flavor, and a high nutritional value, thanks to the fact that the germ of the rice is left intact.

Here's a recipe with red  rice. It is a double cook method, but quite simple and tasty !

Ingredients-
 

red rice 1 cup washed and ground to a fine powder

grated coconut- a small cup

onions chopped fine

 

                                                            

 other ingredients-
green chillies
curry leaves
groundnut
1 tsp each gram dal, urad dal
1 tsp mustard seeds
3 tsp oil
salt to taste

Method-

In a kadai heat 3 tsp of oil. splutter mustard seeds, add 1 tsp each of urad dal and gram dal and a handful of groundnuts and fry till starts to turn crisp.

Add in the green chillies, curry leaves and onion and fry till the onion is cooked or turns light pink. Add the grated coconut and salt as per taste and mix well.

Add 1 1/2 cup of water for every cup of rice powder. Bring water to a boil, and as the water bubbles, add the powdered red rice and stir well so that no lumps are formed.

The method is similar to making upma. Keep on flame till the mixture looks dry enough to be patted into a tikki.

Place small tikkis on the idly stand and steam cook it for 15 minutes without whistle.

Serve hot with chutney.

the tadka

Nutritional benefits-  (courtesy: http://www.livestrong.com)

Red rice contains proanthocyanidins, which is an antioxidant,may reduce high cholesterol and hyperglycemia in type-1 and type-2 diabetes.

Consuming red rice may help lower cholesterol levels.

A one-quarter cup serving of red rice supplements iron intake by providing 2 percent of the daily recommended intake. The iron in red rice contributes to the production of myoglobin and hemoglobin.

Including red rice in your diet helps increase fiber intake. You need 25 to 38 grams of fiber each day, and a serving of red rice provides 2 grams.

I have already discussed the benefits of other ingredients used here in my previous posts. click here for benefits of coconut, groundnut, onions. 

Spinach, corn, mushroom tikki...

This is one yummy treat for the whole family, especially on cold winter evenings, with a cup of steaming hot beverage!

Ingredients-

cheese- 1 cup grated

spinach-1 bunch(boiled and chopped)

corn- 1 cup(boiled and chopped)

vegetable oil for shallow frying

mushroom-4-5(boiled and chopped)

besan(bengal gram flour)- 1 cup

onion- 2 small(finely chopped)
garlic-optional(finely grated)
green chillies-(finely chopped)
oil- for shallow frying- 3 tsp
garam masala- 1/2 tsp
salt for taste

Method-

1.In a bowl add onions,chillies,garam masala,salt,spinach(par boiled and chopped) ,corn(boiled)
(squeeze excess water from spinach and corn) and little besan to make a soft dough.

2.Take a lemon size dough and flatten.

3.In another bowl mix mushroom (squeeze out excess water)and cheese.

4. Fill a little of this mix into the tikki and roll again into a ball

5. Flatten into a tikki.

6.Lightly dust besan on tikki to coat it . (do not add water to besan,).

7.Shallow fry on low flame till golden brown on both sides..

8.Yummy Spinach,corn,mushroom,and cheese tikki is ready.

9.Spread grated cheese on tikki when hot. The cheese will melt and form a nice layer.

Enjoy the tikki and let me know your feedback.









Nutrition facts: (courtesy: http://www.livestrong.com)

1. Spinach: Popeye's favorite power food is a power house of vitamins A & C, to the tune of 60% and 15% of the recommended dietary allowance(RDA) of these vitamins respectively for 1 cup of cooked spinach. It is also a very rich source of iron and calcium about 10% of RDA each in 1 cup ..  Contarary to popular belief cooked spinach has more percentage of vitamins and minerals as compared to raw spinach.

2.Mushrooms: Again a rich source of Vitamin B2(riboflavin) and vit D. Also contains potassium (for bone health) and selenium (for thyroid function)

3. Corn : contains approx 16% of RDA of Vit C, and also minerals like  zinc and  manganese (required for your nervous system and brain) and phosphorous (for kidney function)

4. Cheese: This diary product gives you Vit D, Vit A calcium and zinc.The nutrients from this dairy food are particularly helpful in maintaining strong bones and teeth.

Tangy Karela(bitter gourd) sabji

Karela is one of the most hated vegetable in any household! but a little bit of imagination and spices can mask the bitterness and turn this vegetable into a great accompaniment.

Ingredients:

karela- 1 large( de-seeded and chopped into long pieces.)

groundnut- 1 cup ( dry roasted,skinned and powdered)

fresh coconut- 1 cup ( grated)

juice of 3 limes

coconut milk - 1 cup (optional) or 1/2 cup water

salt, chilli powder, jeera powder

sugar 1tsp

onions- 2 (chopped into thin slices)

vegetable oil -5 tsp

corriander leaves-chopped for garnish

Method of preparation:

1.Soak the chopped karela pieces in the juice of 1 lime and little salt for about 15 mins.

2.In a kadai take 2 tsp of oil and fry the karela (after draining the juices) till slightly brown.

3.Remove the karela in a bowl and put 3 tsp of oil in the kadai and add onions.

4.Saute till they are baby pink in colour and then add grated coconut, groundnut powder, chilli powder, jeera powder, salt , juice of 2 limes,sugar and saute for 2min.

5. Add the fried karela and mix well.

6.Add 1 cup of coconut milk or water and simmer till all water dries up and the vegetable leaves oil.

7.garnish with fresh coriander leaves and serve hot with roti or chappatis.

Dietary benefits :

1.Bitter gourd is a rich source of phosphorus.  It contains vitamins A, B1, B2 and C. It also contains minerals like calcium, , phosphorus, iron, copper and potassium. Bitter gourd is a blood purifier, activities spleen and liver and is highly beneficial in diabetes. It is a purgative, appetizer, digestive, anti inflammatory and has healing capacity

2.Coconut is a tropical fruit that is rich in protein. The meat of the coconut is very good in destroying intestinal parasites, that we get from eating infected food.

3.Peanuts (groundnuts) stand out as unique healthful foods for more than just their healthy fat, protein, and fiber. They are a rich source of vitamin B1 B2 B6, E, magnesium, phosphorous, potassium, iron , zinc and more..

4.Onions contain more than one hundred sulfur-containing compounds.The onion plays a role of a tonic in boosting immunity as it is rich in assimilable iron,calcium and vitamins ,particularly B1 (thiamine), B2(riboflavin), and C.

5. Lime are a very rich source of vitamin C and also contain a host of other vitamins and minerals.