Beans Upkari (String Beans Stir-fry)

For some period of my life, I lived with my uncle Nammi mam and Lata aunty. They have a cook whom we fondly call "Namma",who cooks excellent Konkani meals. Anything she makes tastes delicious. She can infuse deliciousness into the simplest of dishes. One of the dishes she made is green beans upkari. The beans are chopped fine and cooked to a crisp finish. They look like bright green emeralds and taste great. Her dish calls for more oil. Being health conscious, mine has little oil and at times I also garnish it with freshly grated coconut. I absolutely love the taste of freshly grated coconut and find reasons to put it in my dishes :).This is a great side-dish for weeknight dinner.Here's the recipe:

Servings: 4

Ingredients:

Fresh green beans( string beans) : 1 lb (450 grams). Chopped into 0.5 cms length pieces.
Coconut oil: 1 tbsp( can use 1/2 tbsp for even more healthier version.) ( Any cooking oil can be used, I prefer to cook in coconut/ olive oil).
Mustard seeds: 1/4tsp
Dried Red chillies: 2 nos
Freshly grated coconut: 1 tbsp ( optional)
Salt to taste

Method:

Heat a saut� pan/ wok on medium heat. Add oil and mustard seeds. 

Once they splutter, add the red chillies and the chopped green beans. Add salt. 

Reduce the flame, cover and cook until done, approximately 15 minutes, saut�ing in between.

Note: If cooking in India, you can add 1/2 cup water while cooking. Vegetables in the US tend to have higher water content, hence additional water is not required while cooking. If in India( or you are in a rush),the above dish can be made in a pressure pan. After adding the water, let it come to a boil, now cover the cooker lid, let it cook until you get 2 whistles. Open the cooker lid only after the hissing stops completely.

Garnish with grated coconut( optional)

Serve hot with rice.

Cooking made easy:

The above dish can be made with several other vegetables like potatoes, Chinese potatoes, okra, long beans (alsande) to name a few.It is quick, easy to make and healthy.

Tip for healthy living:

In recent years, there was a huge uproar that coconut, coconut oil should be limited in your diet as it is a saturated fat and would increase the cholesterol in the body and clog your arteries. Many people either switched to "healthy" oils like canola or corn. I have always believed that the way our ancestors lived was a healthier way. They lived closer o nature, and had healthier eating habits. So I wondered could all our previous generations who cooked exclusively in coconut oil be all wrong? In fact, my mother exclusively eats food that has been cooked only in coconut oil . Any other oil upsets her stomach and makes her sick. We now understand that the whole"coconut oil is bad for you" was a myth propagated by the big companies who wanted to promote canola and corn oil industries. In fact canola and corn production is a big industry! Today, health proponents are strongly promoting the use of coconut oil and sing praises of the health benefits of coconut . People are even encouraged to eat dry coconut pulp as a snack! 

Coconut oil apparently has medium chain fatty acids that are healthy and whose breakdown helps the liver burn energy in an efficient manner.It also acts as an anti-oxidant in the body.

References: 
http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil
http://www.webmd.com/diet/features/coconut-oil-and-health
http://www.coconutresearchcenter.org/

Food for thought:

What goes around, comes around.(unknown)

Ambuli ( Green Mango) Chutney

Our yard had several mango trees and hence when they were full of raw mangoes, this chutney was often made at home. The taste of this chutney takes me back to my childhood days. Now whenever I visit the Indian store and find green mangoes, I surely bring them and make this chutney.

Ingredients:

Green mango: 1 medium sized
Freshly grated coconut: 1 cup
Green chillies : 3-4medium sized ( depending on the hotness of the chilli).
Fresh garlic:2 small cloves
Salt : 3/4 tsp
Water: 1/4 cup

Method:

Peel the green mango, separate and chop the pulp and keep aside.

In a blender add coconut, green chillies, garlic cloves,little waster and salt and blend to a fine paste. Now add the chopped raw mangoes and blend well.

Serve with rice/chapati/dosa/idli.

Can be stored in an airtight container for up to 1 week.

Note:

Please make sure that the mango is raw and sour.The pulp should look white in color.The pulp of the mango should not be sweet or yellow in color as this will change the taste of the chutney entirely!

Cooking made easy:

Chutneys like this can be made during weekends and serve as a great ready accompaniment to weeknight dinners.

Tip for healthy living:

Try to use glass/ceramic/porcelain containers instead of plastic containers for storing sour chutneys as they may react with the chemicals in the plastic .

Food for thought:

Speak clearly if you speak at all; carve every word before you let it fall. ( Oliver Wendell Holmes)

SWEET 'n' SOUR FISH

I am an avid connoisseur of Asian cuisine . I not only like to eat it but also like to try and make it at home. One of my colleagues and close friend is a Filipino. Her sister is also a foodie and is into cooking healthy too. This recipe I learnt from my dear friend Jean & her sister Betty. It was an instant hit in my household. It's quick and easy to make.

Servings: 4

Ingredients :

Fish  fillets:  4 palm sized. ( I used Salmon. Tilapia or any bland dish can be used)

For marination:

Lemon juice: 1/2 lemon
Pepper: 1/2 tsp
Salt: 1/2 tsp

For the sauce:

Garlic: 1 tbsp chopped fine
Onion:1 medium sized ,  diced
Ginger:  2 inches, chopped julienne.
Bell pepper ( red and green): 1 cup diced into 1 inch squares.
Carrot: 1 medium , cut into strips
Cooking oil: 1tbsp for the sauce + 2 tbsp to fry fish
Water: 2 cups +1/2 cup
Tomato paste:3 tbsp
Brown sugar: � cup
Vinegar: � cup
1 tablespoon  cornstarch

Method:

The fish:

Clean the fish and marinate it with lemon juice salt & pepper.Keep it in the fridge for atleast 20mins.

Heat 1-2 tbps oil in a skillet/ frying pan and pan fry the fish till it flakes approximately 4-5 mins on each side. When done, keep it aside in a serving dish.

 The Sauce:

In a clean pan/ wok,  heat 1 tbsp oil. 

Then on high heat,saut� garlic, onion, carrots, ginger, and bell pepper ( red and green) a minute each. 

Add 2 cups of water and simmer for 5 mins.

Put in tomato paste, sugar, and vinegar then mix  thoroughly. 

Dilute cornstarch in � cup water and add it in. This will thicken the sauce.

Putting it together:

Pour the sauce on top of the fish

Serve hot with Jasmine rice.

Cooking made easy:

I did not have bell peppers with me, hence I have not used it in this dish. While cooking, try to make use of what is available in your fridge/pantry. Sometimes, some ingredients( if unimportant) can be substituted/ skipped if unavailable at the time you are cooking.This is not true all the time.

 This dish can be made with chicken too. Use boneless chicken breast. Cut it into bite size pieces and fry it.

Tip for healthy living:

Salmon is a very rich source of omega-3 fatty acids. It is also considered a super-food. Try and  eat wild salmon. Eating 2-3 servings per week of omega-3 fatty acid rich fish like salmon may help keep our heart healthy.

References:

http://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits
http://www.readersdigest.ca/food/healthy-food/health-benefits-salmon
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=104

Food for thought:

Always do your best. What you plant now, you will harvest later.(Og Mandino).

Loshne Chutney/Garlic Chutney

Every time my mother encounters a not-so-fresh coconut, she makes garlic chutney. I have continued the tradition. The garlic and red chillies help compensate for the coconut's lack of freshness. It's easy to make and is a great accompaniment to any meal. It can also be used as a dip.Here's the recipe:

Ingredients:

Freshly grated coconut: 1 cup
Fresh garlic : 4 small cloves
Red chillies : 2-3 medium sized
Tamarind: marble sized ( if using pulp, 1/4 tsp).
Salt to taste
Oil: 1-2 drops
Water to grind: 1/4-1/2 cup

Method:

Saut� peeled garlic cloves in 2-3 drops of oil until slightly golden brown. Add red chillies and saut� for 5 seconds.Let it cool down. Once cooled, grind it to a fine paste with coconut, tamarind & salt, adding just enough water to help grind .

Can be stored in the refrigerator in an airtight container for up to 1 week.

Enjoy it as a dip with dosas, apply it on your toast, or use it while making sandwiches with butter/cheese or just eat it with rice.

Note:

If using slightly rancid( not-so-fresh) coconut, saut� it on low flame until it starts changing color. Make sure not to burn the coconut.

Cooking made easy:

Garlic can be easily peeled by :

• cutting off the small hard edge at the bottom of the clove. This automatically opens up the peel.
• giving the cloves a whack with the flat side of your chef's knife.
• heating the cloves in the microwave for 5-10 seconds.
• Personally, I prefer the first method. For Indian garlic, which are smaller, the third method is easier.

Tip for healthy living:

For time immemorial garlic has been used in Indian cooking and has been known for its medicinal properties. It is purported to have antiviral, antibacterial, anti fungal and cardiovascular protective functions. All these properties are attributed to "allicin" the active ingredient which gives garlic it's distinctive odor. Did you know that garlic is considered a superfood?

References:

http://www.webmd.com/vitamins-supplements/ingredientmono-300-GARLIC.aspx?activeIngredientId=300&activeIngredientName=GARLIC
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60

Food for thought:

Patience is a virtue.(unknown).

Masala Dosa

Today is Valentine's Day! Is it any diffierent from any other day? Not for us.I believe that we should appreciate our loved ones everyday of the year and not just on Valentine's day.Is getting a special gift on Valentine's day love?Love for me is offering to do the dishes and clean up at night when I am tired. Love for me is watching my son when he wakes up at night crying. That for me is LOVE.

When I first met my husband, one of the first questions he asked was if I knew how to make masala dosa & butter chicken.He was pleasantly surprised when I made both for him during one of his visits. The rest as they say is HISTORY! He got more than what he bargained for!

Here is the recipe for My Masala Dosa.

Servings:4

Ingredients:

For the dosa batter:

Rice: 1 1/2cups
Urad dal : 1/2 cup
Chana dal : 1 tbsp
Methi ( fenugreek)seeds :1 tsp
Salt to taste

For the stuffing ( bhaji):
Potatoes : 3 medium 
Onion: 1 big, chopped small.

Green peas:2 tbsp (optional)

Green chillies: 2 slit lengthwise
Mustard seeds: 1/2 tsp
Urad dal: 1/2 tsp
Chana dal: 1/2 tsp
Jeera(cumin): 1/4 tsp
Haldi( turmeric powder):1/2 tsp
Curry leaves: 1 sprig
Oil: 1 tbsp
Cilantro ( coriander leaves) 5-6 sprigs
Salt to taste

For the red chutney:

Grated fresh coconut: 1 cup
Green chilli: 1
Red chilli ( dry): 2
Ginger: 1/4 inch
Tamarind: marble sized
Chana dal: 1 tsp
Garlic: 2 big cloves
Oil: 2 drops for saut�ing
Salt to taste

For the green chutney:

Cilantro: 1 bunch
Mint leaves : 1bunch
Garlic: 3 small cloves
Ginger: 1 inch
Green chilies: 2 medium
Lemon juice: from 1 lemon
Salt to taste.

Method:

The dosa batter:
Soak the rice, urad dal, Chana dal and methi in water for 5-6 hours ( or overnight). Then grind it to a fine paste. Let it ferment for for 8 hours( or overnight). Add salt just before taking the dosa. 

The stuffing( bhaji):
Boil potatoes till tender. When cooled, peel and dice it into 1cm cubes and keep aside.

Heat a kadai/ saut� pan on medium heat. Add oil,temper mustard seeds. The add curry leaves, jeera,chana dal, urad dal one after the other and saut� till urad dal turns a little golden brown. Now add the slit green chillies and the chopped onions. Saut� until onions turn transparent. Now add haldi and saut� for 1 more min.Add fresh green peas and saute until tender. Add the diced potatoes and saut� for 2-3 mins. Garnish with finely chopped cilantro leaves.

Red chutney:
Saut� garlic in one drop of oil. Then separately saut� chana dal in one drop of oil until golden brown. When cooled, grind it together with grated coconut, green chilli, red chili, ginger,tamarind, salt and water into a thick paste.

Green chutney:
Grind together all ingredients under green chutney into a fine paste.

The Masala Dosa:

Heat the skillet/tawa/griddle on medium-high flame. When the skillet is hot, sprinkle cold water. Take a ladle of dosa batter and go in concentric circles from the center to the periphery of the skillet.

When the dosa is slightly done lightly smear oil along the edges and the center of the dosa. Wait for it to turn crispy. Once this happens, smear the red chutney at the center of the dosa and place a tbsp of the potato bhaji.

Now fold the dosa into a roll as shown in the picture.

Serve hot with green chutney and if needed/ available sambar.

Cooking made easy:

Whenever I prepare dosa batters, I grind enough for two times. I store it in an airtight container in the fridge. The batter remains fresh in the fridge for upto 1 week. When ready to use just throw the water that separates at the top. Now dilute the batter to the required consistency using fresh water. This technique ensures that the batter is not sour.

Tip for healthy living:

Try not to skip breakfast. Eating breakfast has several health benefits. It kick-starts and boosts the metabolism. In fact, it is said that breakfast should be the heaviest meal of the day. It prevents you from getting hungry and binge eating later on in the day.

References:

http://www.webmd.com/food-recipes/most-important-meal
http://www.webmd.com/diet/features/many-benefits-breakfast
http://www.foodinsight.org/Content/6/CONSUMER%20BREAKFAST%20TIP%20SHEET%20FINAL.pdf

Food for thought:

Eat breakfast like a king, lunch like an ordinary man and dinner like a pauper.( unknown).

Bhendi/ Okra Pepper Fry

Okra is also known as lady's finger in India. The okra we get back home is longer (around 10cms) and lighter skinned.( http://en.wikipedia.org/wiki/Okra)  My familiarity with the small okra has been only after I left India.I love okra and I make several different types of dishes with it. But when I want bulk and the recipe has to be quick and easy, I make bhendi/okra pepper fry. The main ingredient that gives its name and flavor is the freshly ground pepper. I use a little more than usual of it in this dish. You can reduce the quantity  based on your spice level. I also use lots of onions as it gives bulk to the dish and I like the onions saut�ed with pepper.

Servings: 4

Ingredients:

Okra: 1 lbs
Onions: 3 medium
Black Pepper powder: 1 tbsp freshly ground
Coconut oil: 1tbsp
Salt for taste.

Method:

Slice onions lengthwise and keep aside. Partially Chop of the stem of the okra without reaching the flesh of the okra. Now make 2-3 vertical incomplete slits along the length of the okra without slitting it completely.

In a saut� pan/ wok heat oil. Add the sliced onions and saut� on medium flame until the onions start wilting.

Now add the cleaned and slit okra. Reduce the flame and let it cook until okra is tender. Make sure you saut� in between otherwise the onions can get burnt. 

Once the okra is tender add freshly ground pepper powder and salt and saut� for 2 mins until it gets coated well.

Serve hot with rice or chapati.

Cooking made easy:

• Do not cover okra and onion while cooking as it leaves water. This will turn the dish into mush.
• Always add salt at the end as addition of salt also makes the onions leave water, again making the dish watery.
• Add a few drops of additional oil if you feel it is too dry and fear burning the dish. Under such circumstances, you could keep the dish covered for few seconds and then again cook it uncovered. This allows you to take advantage of the moisture released by the onions to cook the okra.

Tip for healthy living:

Black pepper is harsh on the mouth but gentle on the stomach.It is supposed to have several health benefits that like aiding in digestion and preventing constipation.It also has antioxidant and anti-inflammatory properties.It supposedly also helps burn fat.A decoction of pepper and ginger is commonly used as a cure for sore throat and common cold.It definitely clears the sinuses.
Reference:
http://en.wikipedia.org/wiki/Black_pepper
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=74

Food for thought: 

The best and most beautiful things in this world cannot be seen or even touched- they must be felt with the heart.( Hellen Keller).

Butter chicken.

Did you know that butter chicken has no butter in it? The nomenclature for this dish comes from the butter like consistency of the sauce. The richness of the sauce is due to the presence of heavy cream in it. This again is one of my husband's favorites. He relishes it every time I make it!

Servings: 4

Ingredients:

Boneless chicken breasts : 2 lbs cut into small- medium pieces

For marination:

Ginger-garlic paste 1 tbsp
Kashmiri chilli pwd: 1 tsp
Turmeric: 1 tsp
Coriander pwd: 1 tsp
Garam masala: 1 tsp
Yogurt: 1/2 cup
Lemon juice from 1/2 lemon
Salt : 1 tsp
Kasoori methi: 1 tbsp

For the sauce:

Oil: 2tbsp
Onions: 2 medium chopped
Ginger-garlic paste: 1 tbsp
Tomato paste : 1 can
Green chillies: 4 medium
Cashews: 6-8 ( optional)
Haldi( turmeric powder):1tsp
Coriander powder: 1tbsp
Cumin powder: 1tsp
Garam masala powder: 1 tsp
Chilli powder: 1/2 tsp
Kasoori methi ( dried fenugreek leaves): 1 tsp
Heavy cream: 1/2 cup
Cilantro leaves: 1 tbsp chopped fine
Sugar:1/2 tsp
Salt: to taste

Method:

The chicken:

Clean the chicken pieces and marinate it with all the ingredients under 'for marination'. Mix well and keep it in the fridge for at least 2 hours. Line a baking tray with foil, place the chicken pieces on it in single layer and bake for 30mins at 350 degrees in the oven turning once in between.Alternatively, you can also cook the chicken until done,on the grill.

 The sauce:

Soak the cashew nuts in water for at least 2 hours.Then grind it to a paste with green chillies.

In a saut� pan/ wok heat 1/2 tbsp oil and saut� chopped onion until it begins to change color. Switch off the flame and let it cool. Once cooled, put it in a blender and make onion paste.

Heat the wok/ saut� pan again, add remaining oil. Keep the flame on low.Add ginger-garlic paste and saut� it for 1minute. Now add the onion paste to it and saut� until it  turns a little golden brown. Add the tomato paste and saut� until it begins to leave oil. Now add the haldi powder, coraiander and cumin powders and saut� for 30 seconds. Add red chilli powder and garam masala and saut� for another 20 seconds. Now add the cashew-green chilli mixture and mix well. Add 1/2 cup water to thin the sauce. Let it simmer. Add Kasoori methi, salt and pinch of sugar and mix well.

Putting it together:
To the above sauce, add the baked/ grilled chicken with the juices left during baking. Add the 1/2 cup heavy cream, let it simmer for 2 mins.

Garnish with cilantro leaves.

Serve hot with plain rice/ jeera/ rice/ peas-carrot pulao or just with some kind of roti/naan/bread.

Cooking made easy:

Sauce can be made ahead of time and kept in the fridge. Marinated chicken can be kept in the freezer. When needed, bake/grill the chicken and just heat the sauce and mix it in.

Tip for healthy living:

Every meal should be a balanced meal with half of the plate being fruits and vegetables, while the other half is proteins and carbohydrates. This will ensure that you get all the required daily nutrients and will have no need to take dietary supplements.
For more information check out: http://www.choosemyplate.gov/

Food for thought:

Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.(Bernard M. Baruch)