Whole grain Apple Appams and a query

A South Indian delicacy, Appams are these crisp round dumplings ,traditionally prepared with fermented rice flour batter.The sweet variation of these are usually made with combination of wheat and rice flour or simply rice flour.Enriching the appams with fiber rich fruits like apples or bananas makes the appams all the more nutritionally appealing.And I recommend brown rice instead of plain white rice,for all its benefits.



The appams can either be deep fried in oodles of oil or cooked in this special appam pan with just enough oil.This extraordinary pan is sold in most well-stocked Asian Stores and also be bought online. I bought mine during our last visit back home,a keeper for those of us who refrain from deep frying.If you are not lucky enough to find the pan,the recipe can still be used to make good old pancakes.

Recipe : Apple Appams adapted from Sia's Monsoon Spice
makes about a dozen appams

Ingredients
2 medium organic apples*,finely grated.
1 cup whole wheat flour (fine ground)
1/2 cup brown rice or Ragi flour
1/8 teaspoon of ground cardamoms
1/4 cup Jaggery or pure cane sugar
2 tablespoon unsweetened grated coconut
1/8 teaspoon salt
1/4 cup water or skimmed milk or lite coconut milk

1 tablespoon canola oil for greasing the pan

*Can also use very ripe bananas instead of apples.Or combination of both apples and bananas

Method
In a large mixing bowl mix the flours,ground cardamom and salt.Add the sweetener(sugar or jaggery),coconut,apples in to the flour mixture,pour milk and make a thick batter if using the special appam pan.If you do not have the special appam pan,use the same batter to make pancakes,just add little more water to thin the batter and also mix in 1/2 teaspoon of baking powder in to the batter.

Heat the pan on medium heat,smear little oil in each of the cups in the pan.Use a ladle and pour the batter in to each until 3/4th full.Let cook for 4-5 minutes on each side,until the center is firm, cooked through and the top is crisp and brown.Serve warm for breakfast or evening snack.


The recipe is my entry for this weeks' Weekend Herb Blogging #265,hosted by Haalo from Cook (almost) Anything


A question for my South Indian Audience?

A clear cut difference between the similar sounding, Appams and Aapams?

Thank you for the Response :

TamilSensation. said...

Appams are more like dumplings were are Aapams are like mini dosa,very crisp made with fermented rice flour and coconut milk.

Blogger Swathi said...

Regarding appams they are sweet and usually made with rice and jaggery, banana fried in oil. where as apams are made with rice and coconut milk fermented with yeast or toddy. first one is a snack, second one is a breakfast dish.

Kale Dosa and Asparagus Chutney\Spread

You catch a glimpse of this green almost every time you are at the market,but still haven't made the move to embraced it ,despite learning its health benefits.Why? Remember, when its comes to cooking with Kale ,it is as versatile as spinach.Its not bitter,mild tasting and if you can cook with spinach, then why not with kale,unless its unavailable.The recipes posted should give you the confidence to make the move for the good.

Kale's fixed in this recipe with good old pancakes from the land of spices,other wise known as Dosa.Not everyday,but at least once every weekend we feast on dosa.And trying a new medley each week,by mixing and matching the proportion of lentils,greens,herbs and grains,is exciting for me and nourishing for a family meal.

Recipe :Kale Dosa
Makes a dozen large dosas
Ingredients
4-5 medium Kale leaves with stalks,roughly chopped
2 cups lentils and grains(any combination of Green or Yellow Mung,White Urad or Barley)
1 inch ginger root ,peeled and chopped
1 teaspoon sea salt
2 tablespoon Canola Oil for smearing on the dosa

Method
Soak the chosen lentils and grains in ample water overnight.
Drain all the water.Grind the lentils ,grains,ginger and kale leaves with 1 cup(more or less) of water to a smooth consistency.Add another cup 1/2 cup of water through the grinding process just until the batter is a as thick as the pan cake batter.Season with salt,stir well to combine.
Heat the non stick pan on medium high. Pour one ladle of batter right in the middle. Promptly make swirls using the back of the ladle. let cook for 2-3 minutes. Flip and let cook for another minute.Sprinkle some finely chopped onions and serve warm with any chutney or lentil soups.


Kale is a member of Cabbage family,with botanical name Cruciferous.Health Nut Challenge 5 is focusing on these crucial vegetables.Please find the details of the challenge and link up your creations on the announcement page before April 30th.

Asparagus Chutney\Spread

Who would have though of chutney with asparagus,other than a spice nut.I whipped up this chutney when asparagus was in full bloom in the markets, couple of weeks back.If you had enough of the sautes then give this chutney a chance.

Recipe : Asparagus Chutney\Spread
Makes 1 cup
Ingredients
8-10 Asparagus,rinsed and ends snapped
1 big clove garlic,peeled and crushed
1/2 cup fresh Parsley(or used cilantro or mint)
Freshly squeezed juice of 1/2 a lemon
2-4 dried red chillies(or use any kind of hot chili peppers dry or fresh)
1/2 teaspoon salt
2 teaspoon extra virgin olive oil


Method
Heat oil in large pan on medium heat,saute the garlic,red chillies and asparagus for 4-5 minutes until asparagus is tender.
Transfer in a blender or food processor along with lemon juice,fresh parsley and salt,cover and run the machine until mixture is finely ground.Store in clean air tight container in refrigerator for up to 2 weeks.Perfect on sandwiches,burgers , dosa or with Brown rice.

Herbs Barley Lentil Dosa with Almond Sesame Chutney

There are infinite variations to a Dosa.Too bad only one was posted.A poor performing blender kept me from making dosas for long.That changed after buying the Vitamix.Now I can make Dosa at ease in unlimited varieties.

This combination Dosa with Barley,lentils and Herbs like Methi and Spinach, no fermentation required ,is the one I'm making more often for weekend brunches.

Recipe : Herbs Barley Lentil Dosa
Makes a dozen large dosas
Ingredients
1 cup Barley ,hulled
1/2 cup Yellow Mung dal(lentil)
1/2 cup white Urad dal(lentil)
1 inch ginger root ,peeled and chopped
1/2 cup fresh Methi(fenugreek) leaves
1 cup Spinach
1 teaspoon sea salt
2 tablespoon Canola Oil

Method
Soak barley and the lentils in water over night.
Drain all the water.Transfer in a wet grinder ,add the greens,salt and ginger.Add 1/2 cup of water and grind it smooth.Add another cup of water through the grinding process until the batter is little runny,as the pancake batter.
Heat the non stick pan on medium high. Pour one ladle of batter right in the middle. Spread by making circles. let cook for 2-3 minutes. Flip and let cook for another minute.Sprinkle some finely chopped onions and serve warm with chutney.

Brown Sesame Almond Parsley Chutney\Spread

Same with the chutneys,since Vitamix has made the job simpler,I'm on chutney spree.
Brown sesame seeds need to rinsed and toasted before grinding for best results of smoother spread\chutney .

Recipe : Almond Sesame Chutney
Makes 1 cup
Ingredients
3/4 cup Brown sesame seeds
1/4 cup almonds
1/2 cup fresh Parsley(or used cilantro or mint)
Freshly squeezed juice of 1/2 a lemon
2-4 dried red chillies(or use any kind of hot chili peppers dry or fresh)
1/2 teaspoon salt
1/4 cup cold water
Method
Using a fine mesh strainer,rinse the sesame seeds under cold running water.Drain all water.Let sit for about 30 minutes.
Heat a pan on medium.Toast the seeds until all dry and toasted,add the almonds and chillies in to the pan during last 2 minutes.
Transfer in a grinder,cover and run the machine until coarsely ground.Then add the water,greens,lemon juice and salt,and grind until smooth.Store in clean air tight container in refrigerator for up to 2 weeks.Perfect on sandwiches,burgers , dosa or with Brown rice.
The chutney is my entry for Priya's Cooking with Seeds: Sesame

South Indian Style Spicy Pumpkin Chutney. Hosting WHB # 206

The hot chutney is reminiscent of the Spicy South Indian cuisine.The intense flavors from the chili peppers and the fresh spices gives the bland pumpkins a whole new makeover.Adjust the quantity of spices and make it milder or hotter.With the abundance of fresh autumn pumpkins the chutney turned out to be one of the absolute tasty eats of the season.
Recipeadapted from Anudivya's Roasted Pie-Pumpkin chutney
Ingredients
2 cups fresh Pumpkin Puree
1 small plum tomato,finely hopped (optional)
1/2 teaspoon mustard seeds
1/4 teaspoon cumin seeds
2 green chillies or any other hot pepper
1 clove garlic,minced
1/2 inch ginger root,minced
1/4 teaspoon turmeric
1/2 teaspoon Garam Masala (blend of cumin,coriander,cloves,cinnamon,bay leaf and cardamom)
1/2 teaspoon salt
2 teaspoon Extra virgin olive oil or Canola oil

Method
Heat the oil in deep pan or kadai on medium heat.Add the mustard seeds and cumin seeds,after a minute when seeds starts to splutter,add the chillies,minced ginger and garlic,saute for a minute or two then add the tomatoes and rest of the spices.Cover and Cook until tomatoes are soft and mushy 4-5 minutes.Now mix in the pumpkin puree ,let cook for another 5-6 minutes.Blend in processor for smoother texture,this is optional I did not blend mine.Serve with plain brown rice ,flat bread ,mix in pasta,Dosa,Idli or spread on sandwiches.The chutney can be stored in clean air tight container in refrigerator for 2-3 weeks.


I'll be hosting the Weekend Herb Blogging for the week.Share your unusual delicious foods.Talk about the one unique ingredient used and please keep the entries exclusive(cannot be sent to other food events).For more rules check here and send your entries to YasmeenHealthnut AT gmail DOT com.

Kosambari,a raw vegetable salad(With Carrots,Cucumber and Lentils)

A summery salad with fresh veggies including cool cucumber,carrots and tender soaked moong lentils,Kosambari is a favorite side served along with rice,sambar among other tasty dishes in a full course Udupi meal. With minimum or no cooking required the salad\side is definitely a favorable dish for hot summers.

Recipe adapted from Ramya's Mane Adige
Ingredients
1 cup carrots,grated
1/2 cup Moong lentil,soaked (for 4-6 hrs or over night) or use full grown moong sprouts or any other tender sprouts(I used broccoli sprouts).
1 small cucumber,diced
1/2 cup coconut,fresh or dried
1 tablespoon cilantro,finely chopped
1-2 small green chillies,finely chopped(optional)

for dressing
2 teaspoon extra virgin olive oil or coconut oil [exclude the oil here if tempering the salad]
1/2 teaspoon black pepper,freshly ground
1 tablespoon lemon juice,freshly squeezed
1/2 teaspoon salt

optional for Tadka (tempering)
2 teaspoon vegetable oil or coconut oil
1/2 teaspoon mustard seeds
few curry leaves

3 leaves Romaine lettuce(optional)

Method
Mix all the ingredients in a large salad bowl.Whisk all the dressing ingredients in a small bowl and pour in the salad,toss to mix.The salad in the picture is not tempered to keep it as raw as possible, for more flavor temper the salad.Heat the oil and add the seeds and leaves,when seeds start to splutter.turn off the heat.let cool for a minute or 2 before mixing in the salad.Served on fresh lettuce leaves with rice and curry or sambar or rasam.

Kosambari is my entry for Lakshmi's RCI event,hosting Udupi and Mangalorean Cuisine this month is Sia of Monsoon Spice.

Eggcellent Eggplant recipes:Ratatouille pasta,Kashmiri Baigan, Stuffed Baby Eggplants ,Bagara Baigan and more

Nick named "Baigan Raja"(the king of vegetables),the plump,crowned head Eggplant\Aubergine\Brinjal\Baigan with shiny attractive suit ,never appealed to me as a kid,I didn't care to finish the plate whenever it was served.I still find it challenging to eat unless cooked with lots of spices.It so happened ,hubby dear bought a generous batch of them last week.Since these don't store for more than a week,we had to chow down before they spoil in the fridge.Of all the different shapes and sizes,I personally like the smaller round Asian variety eggplants.Here are the 3 interesting dishes I made all in the same week;and believe me, we were not bored and mostly importantly I finished my plate.

Ratatouille Pasta

Ratatouille is a classic French side dish made with fresh vegetables and herbs,including egg plants,zucchini,squash and tomatoes.Tossed with pasta,the dish makes a wholesome entrée.
Ingredients
1 pound Whole grain pasta,cooked al dente as per the package directions
Half a big or 2 medium or 4 small eggplants,diced
2 medium plum red tomatoes,chopped
2 small zucchini or yellow squash(or use 1 of both),diced
1 big carrot,sliced
1/2 a medium onion,chopped
2 cloves garlic
1/2 teaspoon chili powder or freshly crushed black pepper
1 tablespoon extra virgin olive oil
2 tablespoon fresh herbs(basil,thyme or rosemary),chopped

Method
Heat the oil over medium heat in a large pan,add the onions and garlic;saute for 3-4 minutes.Add the eggplants and saute for 2-3 minutes.Now add the chili powder\pepper ,herbs,tomatoes and zucchini\squash and cook until vegetables are tender,5-6 minutes.
Mix in the cooked pasta ,garnish with some more fresh herbs and serve warm.

Food Event Submission
The pasta dish is off to Ruth's Pesto Pasta Nights Event . This week PPN is hosted Amy of Very Culinary

Kashmiri Baigan in yogurt gravy
adapted from recipe at Indianrelish

Originating from the picturesque land of Kashmir(North India),the dish is perfect for hot summers with yogurt and fennel seeds.
4 baby eggplants\brinjals(baigan)
2 cup reduced fat yougurt\curd
1 teaspoon fennel seeds (saunf)
1/4 tsp turmeric powder
1/2 teaspoon chili powder
1 teaspoon dry ginger powder (sonth)
2 green cardamoms
2 teaspoon vegetable oil
1/2 teaspoon salt
finely chopped fresh coriander to garnish

Method
Rinse the eggplants and cut the stem off ,slit across on both sides.
Heat oil in a deep pan or kadai over medium heat kadai,shallow fry the eggplants until evenly browned and soft.Get the eggplants out and set aside.Add the cumin seeds,cardamoms,fennel seeds and roast for few seconds,then add the turmeric,salt and chili powder.Turn the heat to low,add the yogurt and stir.Let cook on gentle heat ,this is important or the yogurt will curdle and look more like cheese.Add the cooked egg plants and let warm for 5-6 minutes until flavors soak in.Serve with rice or bread.


Stuffed baby Eggplant(Bharwan baigan) with onions and coconut
With coconut and onions,and seasoned with spices,these stuffed eggplant are hard to resist.

Ingredients
4 baby eggplants\brinjals(baigan) .
for stuffing
1 big or 2 small onions,chopped
1/2 cup dried shred coconut
1 big clove garlic,chopped
1/2 teaspoon chili powder
1/2 teaspoon turmeric
1/2 teaspoon cumin powder or seeds
2-3 green chillies
4-5 curry leaves or 3-4 sprigs cilantro
1 teaspoon Dry Mango Powder(optional)
1/2 teaspoon salt
1 tablespoon Vegetable oil

Method
Rinse the eggplants and cut the stem off ,slit across on both sides.
Prepare the filling by blending together stuffing ingredients. Stuff the eggplant with this mixture and keep aside.Reserve any remaining stuffing.
Heat oil in a deep pan or kadai on medium heat,place the stuffed eggplant ,let cook for 5 minute before turning.Cooking another 5 minutes,pour the remaining stuffing if any,cover and let cook another 8-10 minutes until soft and cooked through.Serve with rice and Sambar.


Bagara Baigan(Eggplants in spicy peanut tamarind gravy)


Ingredients
6-8 small round eggplants,cut the top and slit across
3/4 cup skinned and roasted peanuts (add other nuts if desired like almonds and cashews)
1/2 a medium onion,finely chopped
1 teaspoon minced ginger and garlic,use fresh not canned if possible
1 teaspoon mustard seeds
1/2 teaspoon cumin seeds
1/4 teaspoon turmeric
1/2 teaspoon hot chili powder
1 tablespoon tamarind ,soaked in cup of water
1 teaspoon salt
1 tablespoon extra virgin olive oil
Method
Heat oil in large deep pan on medium heat,fry the eggplants ,cover and turn occasionally,take about 10-12 minutes until eggplants are softened.
In the same oil add the seeds and onions,saute until lightly brown,add the ginger and garlic and other spices and salt.Let saute another minute,then grind them all together to a paste along with the peanuts,add little water if needed.Transfer the paste back to the pan,turn the heat on and roast for 2-3 minutes until oil starts to leave.Now squeeze the tamarind and get the juices out.Filter the tamarind water without any pulp in to the cooking mixture ,add another 1/2 a cup of water.Simmer then add the fried eggplants,cover and cook another 10-12 minutes until the eggplants soak in the flavors.Serve with vegetable pulov or biryani
Other Egg plant recipes posted :

Gosthu(Spicy medley of eggplant and other vegetables)


BabaGanoush(A lip-smacking dip)


Eggplant Chutney(South Indian Style spicy chutney)


Gingered Eggplant chutney pasta with spring peas.


And these are off to the food event ,Fall in Love :Brinjals at Sanghi's Food Delights.

Eggplant Nutrition:
Eggplant are high in Dietary Fiber & Potassium.And a good source of Folate, Manganese, Vitamin C, Vitamin K, Thiamin(B1), Niacin, Vitamin B6, Pantothenic Acid, Magnesium, Phosphorus and Copper.And always keep the skin on,it has the potent antioxidants and free radical scavenger called Nasunin.

Bise Bele Bhath(Hot Lentil Rice)

My Special platter with concoction of pleasing elements was the lone thing comforting past week ,which has been a roller coaster of emotions.Was anxious and excited to begin with, about our move to Columbus OH ,busy with packing and cleaning up ,then the frightening halt to our motives with Nabeel's wrist bone fracture, from a terrible fall off the monkey bars.Now we patiently wait until my buddy boy recovers from the injury,ain't going to be much fun for him,with an end to all summers adventures.

About the dish that comforted us,comes from the Spicy South Indian Cuisine.What makes this dish so flavorful is the fresh home made spice mix,of course you do have the option of using a store bought help and buy the MTR Sambhar mix available in all Indian stores, but making the dish from the scratch imparts intense spicy flavors that's worth all the effort.
This was my first attempt in making BBB,so I had to refer some expert recipes of - Madhu,Sia and Madhuram.I used Brown rice and wild rice blend instead of plain white to add a little more protein and fiber.Though it was little too spicy for Nabeel,but me and hubby dear devoured every bite of the spicy meal.

Recipe :Roasted Spice mix
Yields about 1/2 a cup (about 4 ounces\100 grams)
Ingredients
2 tablespoon Chana Dal(split chickpeas)[see the lentil collage]
3 tablespoon Urad dal(Split black gram)
1/4 teaspoon fenugreek seeds(methi)
1 teaspoon pepper corns(Whole Kali mirchi)
1 cinnamon stick(about 3 inches)
2 cloves
4-6 Dry red chillies
1 teaspoon cumin seeds(Zeera)
1/2 teaspoon turmeric
1/2 cup Organic unsweetened desiccated Coconut
Method
Dry roast all the spices and lentils(except for turmeric and coconut) in a pan on medium-low heat .Stir occasionally.When the lentils get a light brown color and are roasted well.Cool and grind along with turmeric and coconut in a coffee grinder or a heavy duty grinder(like Sumeet).Use the mix for making the Hot lentil rice,can also be used in curries and to make Sambhar.Store in an air tight container for 2-3 months.

Recipe Bise Bele Bhath(Hot Lentil Rice)
Serves 2-3
Ingredients
1 1/2 cups Rice (I used blend of Brown rice and wild rice)
1/2 cup Toor Dal(split pigeon peas)
1 big carrot,peeled and sliced
1/2 cup green peas(I used baby soy beans)
1 cup Cauliflower or broccoli,chopped
1/2 cup french beans
1 medium Onion, chopped
1 teaspoon Tamarind paste(if using dry Tamarind soak about a walnut size ball in 1/2 cup of water for 15 minutes,strain the pulp and use the juice)
1/2 teaspoon Turmeric
1 table spoon of roasted Spice mix(as prepared in above recipe) or use store bought Sambar spice mix available in Asian\Indian stores
1 teaspoon salt
1/4 cup roasted nuts ( I used Pistachios)
1 tablespoon Vegetable oil or Extra virgin olive oil
few curry leaves


Method
Cook Rice and lentils
Soak the rice and lentils in water for 10-15 minutes.Drain the water,transfer in a saucepan with lid or pressure cooker.Add about 3 cups of water ,1/2 teaspoon and 1/2 teaspoon of turmeric.Cover and cook for about 40-45 minutes in the sauce pan and about 15-20 minutes in the pressure cooker on medium heat.

Cook the Vegetables
Heat the oil in saucepan on medium heat,add the onions and curry leaves; Saute for about 3-4 minutes then add rest of the vegetables,spice mix,and salt.Cover and cook until vegetables are tender,then add the tamarind paste with 1/2 cup of water or tamarind juice,simmer for another 3-4 minutes before mixing in the cooked rice and lentils.Cook on low heat for about 5 minutes until flavors fuse.The consistency should be little thick but not too runny.Garnish with nuts and serve in a deep soup plate or a bowl along with some home made yogurt(curd).

The plate of comfort is my entry for Lakshmi's RCI event,hosting Udupi and Mangalorean Cuisine ,this month is Sia of Monsoon Spice.
And also to Sunshinemom's Food in Colors,hosting this month's "Express your mood" theme is Nithya of Culinary Odyssey

Nutrition :
Calories per serving 200
Carbohydrates 35grams Fat 12.5grams Cholesterol 0mg sodium 900mg
sugar 9grams Protein 19grams Dietary Fiber 16grams.

Health Nut note :
The sugar in the recipe is mainly from Tamarind,if you are on low-sugar diet,use 2 tablespoon of fresh squeezed lime juice instead.

Beet Greens Sambar

It was ridiculously naive of me to have discarded the beautiful Beet greens in the past.Well ,not any more,I've become very fond of this antioxidant rich wonder green.Isn't it strange earlier people ate exclusively the beet greens and not the roots.It's quite the opposite today,many know only the roots as the edible part.

While talking to mom the other day ,She asked me "what's cooking?".I said "Beet greens in dal" and asked her "Ammi does the subzi-wala(Vegetable Vendor) at your place sell beets with or without leaves on?" I was surprised to hear the answer as NO.Listen up subzi walas and others who carelessly throw away the beet greens in trash,you need some enlightenment about these Beet greens.Its next only to spinach,kale and chard in its nutritional value.No fair beet greens don't get just as much promotion as spinach.Beet greens can be used in cooking just as any of your favorite green.It can be sauteed or pureed ,to make a healthy addition to a meal.


Thanks to sweta of Bonne Nutrition,I borrowed her brilliant idea of using the beet greens in my everyday sambar.Sambar is the South Indian spicy lentil soup that goes great with rice.The beet greens should be just as good in any kind of lentil\vegetable stew\soup.Beet Greens Sambar is part of my Beet full meal ideas series.Pleased to be sending this over to Weekend Herb Blogging,hosted this week by Ivy of Kopiaste ...to greek hospitality.

Recipe :Beet Greens Sambar.
Ingredients
1/2 cup Yellow Split Lentil(Toor Dal)
1 cup beet greens with stems,washed and chopped
1 Medium sized Carrot sliced
1 medium Plum Tomato chopped
1 cup green pumpkin or squash or zucchini cut in cubes
1/2 onion or 2 shallots
1 big Clove of Garlic
1/2 inch Ginger root or use 1/2 teaspoon Ginger garlic paste.
1/2 teaspoon Turmeric
1/2 teaspoon Red chilly powder
1/2 teaspoon each of Cumin and coriander powder or use 1 teaspoon sambar powder
1 tablespoon of tamarind paste in 11/2 cups of water
1 sprig of Curry leaves
1 Tablespoon of extra virgin olive oil
1/2 teaspoon Cumin seeds
1/2 teaspoon mustard seeds
1/8 teaspoon fenugreek seeds(Methi)
1 teaspoon Salt

Method
Cook the Lentils
Wash and Soak lentil for 10minutes.
Wash and soak the lentil for 5-10 minutes. Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 1 cups of water ,season with salt,1/4 tsp each of turmeric and chilli powder.Add the greens, cover and let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the saucepan until soft.When cooked mash or blend it to smooth paste.
Cook the veggies and mix in the mashed Lentils
Heat oil in a saucepan on medium high .Slice the onion and saute for a minute along with cumin seeds, mustard seeds and curry leaves. Add minced ginger and garlic saute for another minute before adding rest of the spices ,vegetables and tamarind juice. Simmer till vegetables are tender,about 15 minutes, then mix in the cooked mashed lentils. Simmer for another 5 minutes.Serve warm with rice.

Beet Health Fact
Unfortunately beets are not for people with kidney or gall bladder problems because of the concentration of oxalates in beets.

Ven Pongal and Gosthu :South Indian comfort food

Warm and Velvety rice-lentils(Ven Pongal) served with hot spiced-up lentils veggie gravy(Gosthu)is Classic taste of South Indian comfort food.Folks down south ,love their food spicy and hot;rice and lentils are consumed almost 3 meals a days.The piquant sambar powder is well-stocked spice in every household,used to flavor the tangy tamarind and lentil based soups like Sambar and Rasam.With heavy duty grinder missing in my kitchen I use the store-bought sambhar powder,but nothing beats the taste amd aroma of fresh home made sambar powder.
Suganya's Ven Pongal with Gosthu is typically served for breakfast or brunch.This is my third delectable recipe tried and tasted from Tasty Palettes.Glad to be sending this over to the host of T&T this month,sweatha of Tasty curry leaf.

Ven Pongal

(serves 2)
Ingredients
1/2 cup White Rice
1/2 cup Yellow Mung dal
1 teaspoon fresh ginger,finely chopped
1 teaspoon Peppercorns
1/2 a teaspoon each of cumin and mustard seeds
2-3 dry red chillies
6-8 curry leaves
1 tablespoon vegetable oil or extra virgin olive oil
1/2 teaspoon salt.

Method
Wash and soak the rice & lentil for 5-10 minutes. Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 3 cups of water ,season with salt and Cover,let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the saucepan until soft and mushy.
Prepare the tempering by heating the oil in a small pan,add the chillies,seeds,curry leaves ,ginger and pepper corns.saute for a minute,then mix in the cooked rice-lentil mixture.add a little hot water if needed.Serve hot with gosthu or any chutney

Gosthu

Ingredients
(serves 2)
1/4 cup Yellow Mung Dal
2 cups Mixed vegetables Eggplants,carrot,cauliflower,squash or any other you like,cut in chunks
1/2 a medium Onion, sliced
1 medium plum Tomato ,chopped
1 cup tamarind water,soak about a tablespoon of tamarind in warm water for few minutes,strain out the pulp. or use 1 teaspoon of tamarind paste and mix in a cup of water.
1 teaspoon turmeric
1/2 a teaspoon each of cumin and mustard seeds
2 tablespoon Cilantro,chopped
1 tablespoon Vegetable Oil or Extra virgin Olive oil
1/2 a teaspoon Salt
1 tablespoon Sambar powder(roasted and ground coriander seeds,red chillies and Chana lentil)
Method
Wash and soak the lentil for 5-10 minutes. Drain the water,transfer in a pressure cooker or small saucepan with lid.Add 1 cups of water ,season with salt and Cover,let cook on medium-high heat for about 10-12 minutes in pressure cooker and 45-50 minutes in the saucepan until soft.When cooked mash or blend it to smooth paste.
To prepare the gravy heat oil on medium heat in a medium saucepan ,add the mustard seeds,onions and curry leaves. saute for 2-3 minutes,then add the tomatoes and turmeric.Cook another 2 minutes before stirring in the tamarind water and sambar powder and vegetables.cover and simmer for 20-25 minutes until veggies are tender.Finally add the cooked lentil paste and simmer 5 more minutes before turning off the heat. Serve hot with rice ,idli,dosa or gosthu.

Andhra Chepala Pusulu(Fish in Tamarind Tomato sauce) and Guntur Mirchi(Chilly)

(image source Wikipedia)
Guntur Mirchi(Hot pepper)
Andhra Pradesh(in South India) is home to one of the hottest chillies called Guntur Mirchi.Its hard to miss the red luscious bed of chillies drying in summer sun in while traveling to Guntur. Guntur is one the largest exporters of red chilly next only to Mexico! Andhra cuisine blossoms red with the flavor of these Chillies.Married to a Guntur Abbae(boy),I've acquainted myself with many andhra recipes.Chepala pesulu in Telugu translates to the Fish in Tamarind Tomato sauce is one such authentic Andhra favorites.This recipe brings out the best flavors of fish while preserving its nutritive value and tastes best when cooked in red hot peppers!


A secret of good memory ,eye sight and cardiovascular health is to include fish as part of your diet at least twice a week.Choosing the right kind of fish and cooking method is the key to get the most of its nutritive value.
Healthiest Fish are the oily fish(rich in Omega 3s) like wild Salmon,rainbow trout,pacific halibut and pacific cod.check out this page for an eco-friendly guide of selecting the right kind of fish.Important read ,Wild Vs Farm-raised fish.

Best Cooking Methods for Fish
Steaming,Cooking fish over simmering water until tender,good for salads or cutlets.
Poaching,gently cooking in simmering water or broth ,with vegetables for more flavor.
Stove Top Searing ,Cooking in a non-stick pan with some healthy oil (Olive oil)until crust is lightly crisp but not burnt.
Broil or Bake between temperature 350-375F ,requires less oil and cooks faster.
Recipe Chepala Pulusu(Fish in Tamarind Tomato sauce)
Ingredient
1 pound Fish Rainbow trout or Tilapia or any eco-friendly fish,fillets or slices with bones.
2 big Red Plum tomatoes,finely chopped
1 small onion,finely chopped
1 teaspoon ginger and garlic paste or use freshly grated
1/2 cup tamarind\imli juice, soak tamarind in water and strain the pulp or use a teaspoon of tamarind paste
1 teaspoon Rasam or sambhar powder(available in Asian grocers) or use 1/2 teaspoon each of cumin(zeera) and coriander(dhania) powder.
1 teaspoon chilly powder
1 teaspoon turmeric\haldi
1 teaspoon salt
1 sprig curry leaves
3 tablespoon Olive oil
2 tablespoon chopped cilantro\Coriander\Kothmir

Method
Marinate Fish:
Marinate the cleaned fish with 1/2 teaspoon each of turmeric,chilly powder and ginger garlic paste.
Prepare the sauce
In a sauce pan, add the chopped onions and curry leaves,saute until lightly brown. Add the ginger and garlic paste, sauce until aromatic and lightly brown. Add the chopped tomatoes and the spices. Cover and cook until tomatoes are tender. Add the tamarind juice and another 1/2 a cup of water and simmer.

Bake or Sear the fish.
To bake: Preheat oven to 350F and drizzle 2 tablespoon of olive oil evenly over the marinated fish and bake about 15-20 minutes until cooled through
To Sear: Heat Olive oil in a non stick pan and add the marinated fish. Let cook about 10 minutes each side. Remove and set aside. Add any pan juices in to the prepared sauce.

Simmer in the sauce.
Add the baked or seared fish in to the simmering sauce. Do not stir the tender fish,Cook for another 10 minutes until flavors infuse, garnish with chopped cilantro and serve on a bed of warm Rice.

Health Benefits of Chilly listed in this post.

Chepala Pulusu is off to SWC Andhra Pradesh event,hosted by Hari Priya Reddy.

Other Andhra favorites posted
Tomato Rasam
Sambhar
Lemon Rice with Egg Plant Chutney
Mirchi Ka Salan
Hyderabadi Biryani
Hyderabadi Haleem

Tried and Tasted : Hot and Spicy Mirchi Ka Salan(Green Chilly Curry)

Mirchi ka salan from the authentic Hyderabadi cuisine was easily spotted by hyderabadi ME on Jungalbandi , to try for the Zlamuska's Tried and tasted event. I remember eating this salan in countless daawats in Hyderabad. Never dared to eat the peppers ,always tasted just the gravy. But when i saw Jugalbandits using the mild peppers i felt i can actually try and taste there recipe with milder hotness.I used medium hot jalapenos and totally deseeded it as a precaution for any upset stomachs or fire emergencies.Since it has been sooo long i last tasted this salan, it was relishing to devour its taste again. The salan tastes even better the next day after the tamarind flavor infuse in to the chilly pepper. Must try recipe for the Chilly fans.

Ingredients you'll need

2 cups mild to medium hot green chillies
4-6 cherry tomatoes
3/4 teaspoon ginger garlic paste
1/2 teaspoons cumin seeds
1/2 teaspoon mustard seeds
4-6 curry leaves
1/2 teaspoon turmeric powder
1/2 teaspoon chilly powder
1 tablespoon tamarind pulp dissolved in 2 cups of water and strain for any pulp.
2 tablespoons Olive oil
1/2 teaspoon salt
1/2 cup roasted peanuts nicely ground to powder

To make the Salan
Get some heat out of Chillies
Deseed and get the pith out. USE GLOVES while deseeding that prevents any burning sensation later to your sensitive hands. And also any stomach indigestion.

Shallow fry in Olive oil for about 5-6 minutes until all sides are nicely crisp and fried.

Prepare the Gravy
In the same oil, add the cumin seeds, mustard seeds and curry leaves. When the seeds start to splutter add the ginger garlic paste and roast for a minute. Then add the chilly powder and turmeric along with powdered nuts. Stir frequently until oil separates .Now add the tamarind water and simmer for 2 minutes. Drop in the fried chillies and cherry tomatoes. Let simmer for another 8-10 minutes. Serve with any flavorful rice like Hyderabadi Biryani , Vegetable Biryani ,Fish biryani or Soy Biryani or Breads.

Chillies Health facts

* High in vitamin C, about twice that found in citrus fruits. when dried the vitamin strength can be as much as 100 times stronger.
* Chilly is midly antibacterial and can be gargled for sore throats.
* Is good for sinus relief it breaks down the mucous membranes in your nose)
* Its an anti-oxidant. It neutralizes nitrosamine, a carcinogen.
* They act as an anti inflammatory
* They cause a release of endorphines, giving you a general feeling of well being.

Shallowfried Indian Doughnuts(VADA) with Nutty Chutney

A south indian breakfast vada are made from white Ural lentil are good source of calcium and protein.I prepare them mostly on weekend brunch because making vada requires soaking, grinding and shaping not possible to make on weekday rush in the morning. i'm adding some vegetables to add fiber and color to my vadas.

What you'll need is
2 cups Urad lentil soaked overnight(about 4-6 hrs)
2 spring onions chopped
2 green chillies chopped
3-4 baby carrots chopped
1/2 teaspoon cumin seeds
1/4 cup chopped onion
1 teaspoon salt
1/2 cup Vegetable oil

To make the Vada
Soak and Blend the Lentils
Soak the lentils overnight in cold water. Next morning drain all the water

The secret to soft vadas is to grind them in least amount of water in a food processor. Start with grinding the lentil in processor without any water. As the lentil minces completely add very little water(3-4 tablespoon) and process until smooth.
Mix all the chopped vegetables ,salt and cumin seeds. fold it until well combined.
Meanwhile shape the vadas. Spread a cling wrap or large ziploc bag on your work surface or cutting board. spread some oil on you palms and fingers then wet them with cold water. take some mixture and make a ball and press with palm and make a hole in the center. lay them on the wrap.

Shallow fry
Heat oil in a deep pan on medium high flame.
Fry the vada 3 at a time. Flip once when light brown on both sides get them out on a paper towel to strain any excess oil.

Serve warm with Nutty Chutney.


To make the Nutty Chutney
Blend 11/2 cups of roasted nuts such as peanuts, cashews ,almonds and\or roasted chickpea lentil with 2 green chillies or red chillies until smoothly ground. Season with salt and 2 tablespoon of lime(or 1/2 teaspoon tamarind paste).Temper(just as in this recipe) and serve


This calcium rich recipe is my entry for Sangeeta's Eat Healthy:Calcium rich Contest