BOTTLEGOURD KOFTA CURRY


Bottle gourd(English)/Lauki(Hindi)/Sorakkai(Tamil) is a good vegetable to keep you hydrated and helps to burn

bad cholesterol.

Bottlegourd juice mixed with fruit juices or taken as a single juice after a workout or in the morning helps you to

maintain the weight of your body.You can make raw salads with this amazing vegetable.

This vegetable can be used to make halwas,burfis and many sweets and savouries.

BOTTLE GOURD BADAM HALWA..STUFFED BOTTLEGOURD PEANUT CURRY-click on these link for old posts related

to bottlegourd and few more.

Today’s recipe is made with grated bottle gourd mixed with flour,shaped into koftas,fried in oil and added to the

tomato based curry .

INGREDIENTS (For the kofta)

1 medium sized bottle gourd peeled and grated

1 cup gram flour (besan flour)/wheat flour

1 tsp ginger-garlic paste

1 tsp chilli paste

few mint leaves

1 tsp coriander powder

1 tsp amchur powder

2 tsp sesame seeds

salt to taste

Oil for frying

METHOD

Squeeze out the water from the grated vegetable,(do not discard the water) and bind with the rest of the ingredients.

Divide into portions and shape into balls.

Fry in hot oil till golden brown and set aside.

For the gravy

2 onions chopped fine

4-5 tomatoes pureed

1 tsp ginger-garlic paste

2 green chillies+7-8 cashews ground to a paste

1 tbsp kasuri methi leaves

1 heaped tsp.cummin seed powder

2 tsp kashmiri chilli powder

1 tsp jaggery powder

1/2 tsp pepper powder

1 tsp garam masla powder

salt to taste

2 tbsp ghee

few mint and coriander leaves

Method

Heat ghee and add the mint leaves,kashmiri chilli powder, garam masala with salt and saute for 1 second and add the

chopped onions.

Next add the tomato paste and the rest of the ingredients and cook till it is pulpy.Add the gourd juice and water if

needed.

When the required consistency of gravy is acquired, add the fried koftas and cook on a low flame for 3-4 minutes.

Garnish with coriander leaves.

HORSE GRAM CURRY LEAF CHUTNEY (South Indian breakfast)


Horse gram is not only the feed for horses but beneficial to man too.A storehouse of energy helps to burn fat,removes

phlegm,relief for heavy coughs and many more if you tap the search button for its benefits.This gram can be used to

make soups,rasam,iddli/dosa ,iddli podi,sprouted and added to salads and many more recipes. Check my previous

posts on horse gram.

Curry leaf is equally considered good to reduce cholesterol, sugar and pressure .

Present prevalence ‘work from home’ scenario and the non availability of the time to exercise,may cause an increase

in weight which has to be taken care of seriously.Foods like this help to maintain your health and should be included at

least once or twice a week.

This chutney for iddli/dosai …is a blend of roasted horse gram, curry leaves, and raw mango .You can use amla,

tamarind or lime juice opting out raw mango.

Do try this healthy and tasty chutney and post in your comments and suggestions!

INGREDIENTS

3-4 tbsp horse gram dal

a handful of curry leaves

1/2 cup raw mango pieces

2 tsp oil

3 cloves garlic

1 tsp cummin seeds

3-5 dry red chilles

a pinch of asafoetida

a tsp of jaggery

salt to taste

METHOD

Heat oil and roast the dal till you hear a cracking sound (3-4 minutes).

Next add the spices, garlic,and curry leaves and saute for 1 minute.

Add the raw mango slices, jaggery,salt and grind to a paste .

Serve with iddli/dosa.

VALLARAI /BRAHMI/GOTUKOLA CHUTNEY(for iddli/dosa)


A herb with a title of ‘brain booster’,because it is a powerhouse of valuable alkaloids which are stimulants to good memory.

It is also called the ‘ water hyssop’ ( English).This herb is widely used in Ayurvedic medicines.Capsules and powder of

this herb is available in any stores nowadays.

I have posted many recipes with this wonderherb and today’s recipe is a chutney for South Indian breakfast.

Previous posts related to this herbVALLARAI/GOTUKOLA /BRAHMI HALWA….GREEN KANJI (KOLA KENDA).

I have just given 2 recipes from my previous posts.

Look for more recipes if you are interested Vallarai/brahmi/gotukola an amazing and healthy herb which we should

compulsorily include in our family diets.

To the recipe…

INGREDIENTS

A bunch of the vallarai/brahmi/gotukola leaves

2 tbsp gram dal/urad dal

1 tbsp coriander seeds

1 tsp.cummin seeds

2-3 cloves garlic

5-6 peppercorns

3-4 red chillies (you can add more according to your spice levels)

2 -3 fresh amla/gooseberry/nelli (seeds removed)or raw mango or tamarind a small piece

salt to taste

1 tsp jaggery

1 tsp.gingelly oil/sesame oil

METHOD

Heat oil, and saute all ingredients except the leaves and amla.

Saute till the dal changes colour,and add the leaves at this stage and saute for just 1 minute.

Now add all the ingredients into a mixer jar and grind to a paste.

This can be served without tempering as we have tossed all the ingredients in oil already, but if you prefer to temper

you could do so.

As another variant of this chutney you could add a little coconut while grinding the chutney.

BLUEBERRY ‘N’ VANILLA PUDDING


Blueberries in season now,and in India this berry resembles the size of an olive .Fleshy,sweet,moist,and

a deep purple fruit.A berry containing many health benefits,whether eaten only with a sprinkle of sugar or

without sugar is very sweet and tasty.This wonder berry can be made into lovely desserts, cakes,

milkshakes,pancakes,waffles,smoothies,salads…….

Today’s recipe is an easy dessert with a biscuit base,vanilla custard in the centre, and a pannacotta with

blueberry compote to the top.

Now to the recipe.

INGREDIENTS

For the base

1 cup digestive biscuits

1 tbsp melted butter

2-3 tbsp sugar

Crush the biscuits sugar and melted butter .Press the mixture on a springform pan or dish at the bottom

and sides evenly and refridgerate till filling is prepared.

Vanilla filling

2 .5 cups milk

2 tbsp cornflour mixed in a little milk

2-3 tbsp sugar

1 tsp vanilla essence

Heat the milk and sugar, and when it reaches a boiling point add the cornflour mix and essence.

Keep stirring as the mixture will thicken quickly.

Once thick remove from fire and allow to cool .

Once cool pour over the biscuit base ,and return to refridgerate,till the blueberry layer is made.

For the blueberry pannacotta filling

2 cups blueberries lightly boiled with 2 tbsp sugar,seeds removed mashed and strained(1 cup )

1 cup cream

1 cup milk

2-4 tbsp sugar or to taste

3 tsp gelatine soaked in a little water

Heat cream and milk till warm.

Add gelatine and heat on a low flame .

Remove from fire and add the blueberry mix and stir lightly .

Pour over the vanilla custard and allow to set in the fridge(minimum 2 hours)

Your preferred choice to serve with blueberry sauce.

PALAK -SAGO KHICHIDI (TAPIOCA PEARLS)


This dish is another addition to preparations with sago/sabudana/javarisi/tapioca pearls.Another innovation from

my kitchen.

Like any other day was getting ready to make my family’s favourite dish ‘sago with potatoes and peanuts’

SAGO,POTATO,PEANUT KHICHIDI but revised my menu when I saw the palak leaves lying in the kitchen countertop

to be included for lunch.Palak /spinach leaves are highly nutritious,and in this awakened awareness for healthy food

we have to include lots of greens in our diet.

Now to the recipe…

INGREDIENTS

1 cup sago (washed and soaked overnight )

1 onion chopped fine

1/2 tsp chilli flakes

1 small tomato

2-3 tbsp ghee or oil

salt to taste

2-3 tbsp cheese or paneer grated(optional)

1/2 tsp sugar

Ground to a coarse paste

A handful of spinach leaves

1 tsp cummin seeds

1 green chilli

1-2 cloves garlic

For tempering

1 tsp mustard seeds

1-2 dry red chillies

a pinch of asafoetida

METHOD

Heat oil and temper with listed ingredients .

Next add the onions ,salt and sauce till light brown.

Add chopped tomato and the green paste and sugar (to retain the colour)and saute for about 5 minutes.

Next add the chilli flakes and the soaked sago.

Mix well till well corporated.Cover and cook on a low flame till the pearls look glossy and cooked.Stir once after

covering.

Once it is cooked, add cheese and serve with raita, or chutney.

Note: Another variant of this recipe can be mixed with potatoes,peanuts,and palak. (like the recipe in the link above )

THIPPILI RASAM(INDIAN LONG PEPPER)


Thippili (long pepper)is a flowering vine, in the family Piperaceae.The fruit with numerous health benefits is dried

and used as a spice .

This wonderful spice is said to have essential nutrients and compounds contributing to the entire system of your

body.

To a few health points

Fights against bacterial infections.

Releases toxins in the liver.

Good treatment for cold, cough,and all respiratory problems.

Toothache also can be treated with this spice…

Now coming to today’s recipe…it’s a need of the season .With the pandemic on rampage ,we need to take care of

our family in whatever way we could to prevent infections.

In my experience ,there is an instant and quick relief after consuming these type of herbal decoctions, which is like

elixir at these times.I always love to share health related recipes like this, as some of our generation will be unaware of

spices like this.

I remember my grandmother had a box (made with palm leaves, with little shelves in it ,with many herbs and spices.

When I think of her giving us all types of concoction and decoction, which we swallowed with frowns was really

amazing.Even though she was not professionally qualified the way she chooses the herbs and spices was something

great to watch.She was like an angel in disguise to almost everyone in the family .

Infected by her flair for herbs,spices and home remedies ,I too explore all herbal remedies first .

Now to today’s healthy rasam…….

Note: The ingredient for the tanginess in rasam can be your choice.Tamarind extract, lime juice, gooseberry,kokum.I used Kokum extract.

INGREDIENTS

2-3 tsp thippili (Indian long pepper)

2 tsp black pepper

2 tsp cummin seeds

1 tsp coriander seeds

7-8 cloves garlic

1 dry chilli

1 smal tomato

1/4 tsp turmeric

2 cups kokum extract (made with 3 pieces of kokum) or tamarind extract

For tempering

curry leaves

1/2 tsp mustard seeds

salt to taste

1 dry chilli

1/4 tsp asafoetida

2 tsp sesame oil

METHOD

First grind /pound coarsely the ‘bold listed ingredients‘ and set aside.

Heat oil ,add the asafoetida,curry leaves and mustard seeds.

When the mustard seeds splutter, add the ground ingredients with turmeric and saute for 1 minute.

Add the kokum/tamarind extract and allow to reach boiling point and remove from fire.

Cover and keep aside for 5-10 minutes and serve with hot steaming rice ..

Note: if you are using rasam podi,just pound the thippili,pepper,and garlic, tomato and use.

JAGGERY PANNA COTTA


This is a dessert with jaggery, milk,cream and gelatine.Taste in relation to an eggless wattalapan.

Adorned with praline it was amazing .You could try this with thick coconut milk for a variant .

This is another innovation from my kitchen, and as my passion is to share recipes I am greatly excited and would love

to hear your suggestions and comments.

To the recipe

INGREDIENTS

2 cups milk

1 cup fresh cream

3 tsp gelatine

100-150 jaggery or jaggery to your taste

1 tbsp brown sugar

a pinch of salt

1/4 tsp cardamon

a pinch of mace powder

1/2 tsp vanilla essence/rose essence

METHOD

First sprinkle gelatine in a little water and set aside.

Heat jaggery in 1/2 cup water till the jaggery melts.Add cardamon powder and the rest of the spices after removing

from fire.

In the same heat add the bloomed gelatine and the milk and mix well.

Next add in the lightly beaten cream and mix well.

Strain the mixture to avoid any little lumps.

Pour into moulds of your choice and allow to set in the refrigerator.

Serve with praline .

MINI IDDLI SAMBHAR


Mini iddli /coin iddli/14 iddlis….and many more names to this interesting dish.The size of the iddli will be the size

of a coin, and there are special iddli plates for steaming them.

Kid’s favourite dish,and a restaurant style dish.In the restaurants its called ’14 iddlis’ as only 14 mini iddlis are added

to the dish.

These little iddlis are sunk in sambhar and have to be eaten with a spoon only.Can be served with a little chutney.

Some make the same with only ‘iddli podi and ghee.

The sambhar for this dish are mostly preferred with onions and no vegetables .This is a good dish for breakfast or

dinner.Good for lunch boxes too.

Now to the recipe…

INGREDIENTS

For the iddli

2 cups of iddli batter IDDLIS (SOUTH INDIAN FOOD)-link to iddli batter

Steam for few minutes .This cooks faster than the normal iddli steaming time.

Add 14 iddlis in each serving bowl ,pour hot sambhar to the brim and serve with chutney (chutney is optional)

For the sambhar

a handful of red onions chopped or whole/1 chopped onion

2 cloves garlic

2 tomatoes chopped

1 green chilli

1/2-1 tsp chilli powder

1.5 tsp coriander powder

1/2 tsp turmeric powder

1/2 tsp cummin seed powder

1/4 tsp pepper powder

1 cup tuvar dal /moong dal/masoor dal washed

salt to taste

1-2 tsp ghee

1 tsp jaggery powder

For tempering

1-2 tbsp oil

1/2 tsp mustard seeds

1 tsp fenugreek seeds

2 dry chillies

1/4 tsp asafoetida

curry leaves

METHOD

Heat oil in a pressure pan,add the curry leaves and asafoetida first and the rest of the ingredients listed for tempering.

Next add onions and sauce till it turns pink.

Add tomatoes and the spices with salt and sauce for 2 minutes .

Add washed dhal and stir for 2-3 minutes.

Add 1-2 cups water and pressure cook for 3-4 whistles.

Allow the steam to release, and mash the mixture with a hand blender or spoon.

Add water is required with jaggery and allow 1 boil.

Garnish with coriander leaves.

Pour over steamed iddlis and add ghee on the top.

The sambhar I have posted today is without tamarind.If you like add a little tamarind extract with the dhal.

For few more sambhar varieties 4 TYPES OF SAMBHAR-click on this.

For sambhar powder SAMBHAR POWDER -(if you are adding sambhar powder add 2 tbsp, and omit spices I have

given in today’s recipe

RAW BANANA ERISSERY


Erissery is a dish from the Kerala cuisine, and this is my version of the dish.The toughest part is to title a dish

when its your version of the recipe.As I had a dish like this from one of the Kerala restaurants,decided to extract

the title from the same cuisine, after all clouded confusions.

Now…moving to today’s recipe-This is made with only raw bananas, no mixture of any other vegetables as they

usually do in preparing the authentic erisserry.With roasted ground coconut and the mixture of dry mango

powder makes it special when served with seafood meals.Raw banana is widely used in Kerala cuisines.

Chips,fries,sweets and vegetable side dishes like Avial and erissery….are some of the dishes made with this vegetable,

hence this vegetable is unavoidable in Keralite cuisines.

A brief note on health benefits -People with weak digestive system should have this in limited quantities,as it may

cause bloating and indigestion!

Positive fact, is that it is a fibre rich food good for diabetics,and heart patients.Rich in VitaminC and other nutrients

which contains antioxidants,and strengthen the immune system.

To the recipe

INGREDIENTS

2-3 raw bananas peeled and cut

1 tsp dry mango powder (amchur powder)

1/2 tsp turmeric powder

1 tsp pepper

few curry leaves

salt to taste

2 tsp coconut oil/ghee

Grind to a coarse paste

3 tbsp slightly roasted coconut

1 tsp roasted raw rice/1 tsp rice flour

1 tsp cummin seed

1/2 tsp mustard

1 green chilli

METHOD

Wash the cut vegetable with salt water ,and then with normal water.

Boil the bananas with amchur powder,turmeric, salt and sufficient water.

Do not cook it dry, let there be little liquid remaining.

Add the oil, and the paste and cook for 3 minutes.

Add pepper and remove from fire.

OKRA-PANEER TANDOORI FRY


This is a stir fry recipe with tandoori masala.It’s a dish to be served when simple vegetarian meals needs adornment.

You could try the same recipe with potatoes opting out the paneer for another variant.

Okra/ladies finger/bhindi/vendakka …many translations to this wonderful brain vegetable.Some have an aversion to

this vegetable because it produces a slimy effect when cooked without any acid.

The positivity of this slime is,that it binds the cholesterol in the body during digestion preventing absorption into the

body and excretes out of the body.

To deslime okra you have to add acids like lime, tomatoes, tamarind.You could cut roundels of this vegetable,fry it till

brown and add to salads.

Apart from the title of ‘brain vegetable’ this vegetable has excellent source of vitamins and nutrients which supports

the immune system.Rich in protein,fibre and low on calories, good for lowering blood sugar and overall health.

Check my previous posts on ladies finger recipes.

Now to today’s recipe

INGREDIENTS

200 gm ladies finger(top and tip only cut )

200 gm paneer (cottage cheese)

1 tbsp oil/ghee/butter

For the masala

1 tsp kashmiri chilli powder /chilli powder

1 tsp cumin seed powder

1/2 tsp pepper powder

1/2 tsp garam masala powder

1/2 tsp amchur powder(dry mango powder )

2 tbsp curd

juice of 1 lemon

salt to taste

1 tbsp mustard oil /any oil

METHOD

Slit the vegetable in the centre vertically on two sides, taking care not to cut through completely.

Make a paste with the masala ingredients, and apply on the vegetable.Set aside for a few minutes

Heat a non stick pan or a thick bottomed pan, add oil and the marinated vegetable and allow to fry on medium heat .

Add the cut paneer and toss for a few minutes till the masalas are well blended.

Garnish with coriander/methi (dried/fresh fenugreek )leaves and serve.

GOBI-CHEESE PESTO PARATHA


This is a stuffed paratha with grated cauliflower, cheese and basil pesto.Good for a snack or breakfast .

You could make this with finely chopped cabbage too.The blend of the pesto and the cheese makes the

recipe special.You can make any shape you prefer.(Photo shows roll shaped paratha).

Do try this recipe and post in your comments and suggestions!

To the recipe …

INGREDIENTS

For the paratha

2-3 cups wheat flour

1/2 cup all purpose flour

1/4 cup curd

1 tsp sugar mixed in 1/2 cup milk

1 tsp salt

oil to soak the dough

METHOD

Mix all to a soft dough with water if needed.Apply a little oil and allow to rest for 10 minutes.

Divide into portions and dip each portion in a bowl of oil and allow to rest for minimum 1 hour.

Apply oil on the rolling board and spread the dough.

Keep filling in the centre, and roll into any shape you like.The thickness of the rolled dough should be a little more than

a chappathi.

Cook with butter/ghee on both sides.

You can make this dough 1 day ahead and keep in the fridge (after the resting time).

Wrap in cling film tight to retain moisture.

A note about the resting time-The more the resting time the texture will be good.

You could prepare the dough at noon, and keep in the fridge at night if you have planned for breakfast.

Ingredients for the filling

2 cups cauliflower gratings

1/2-1 cup grated cheese (any cheese of your choice)

1 tbsp butter/ghee

1/2 -1 tsp.pepper powder/chilli flakes

1/4 tsp nutmeg powder

salt to taste

1/2 cup basil leaves ground coarse

Method

Heat butter in a pan,and saute the cauliflower for 5 minutes.

Add the grated cheese, and switch off the flame.

Next add the rest of the ingredients .

Check salt and use as filling.

RAW MANGO RASAM


If pineapple,lemon…..can be used for rasam,why not raw mango.As stated in my previous post related to raw mango

properties to be a body coolant,this recipe is to be included for summer compulsorily to combat heat.

Similar to the Aam Panna recipe( a drink made with boiled mango)the mango has to be boiled and mashed before

adding to the rasam.

The tanginess in the mango is more than enough for this rasam,so adding tamarind or lime is not needed.

This rasam can be served with hot steaming rice with your favourite accompaniments.

Do try this recipe and post in your comments.

Now to the recipe….

INGREDIENTS (serves 4-5 )

1 raw mango peeled and sliced

3 cups water

1/4 tsp jaggery

salt to taste

Powder coarsely

2 dry chillies

1 tbsp.tuvar dal or gram dal (dry roasted)

1 tsp cumin seeds

7-8 cloves garlic (unpeeled)

10-12 black peppercorns

few curry leaves

1/2 tomato

For tempering

1 tbsp oil

1/2 tsp mustard seeds

1 dry chilli

a pinch of asafoetida

curry leaves

METHOD

Cook the raw mango slices till soft .Blend it fine, and set aside.

Powder the ingredients listed for coarse grinding, and set aside.

Heat oil, and add the ingredients for tempering. Add the coarsely ground mixture and sauce for 2 minutes.

Add the mango paste and the required amount of water, and the rest of the ingredients.

Allow to reach a boil, and remove from fire.

MINT & RAW MANGO CHUTNEY


Today’s recipe will be a chutney recipe for idlis /dosa and South Indian breakfast.Raw mango recipes should be made

frequently during summer times,as it prevents dehydration.Raw mango is rich in vitamin A&C,calcium,magnesium

which aids in the releasing of toxins. It also detoxifies the liver, and promotes the secretion of bile acid, regulates

cholesterol levels……….Just an outline of the main health benefits.

The ingredients listed to be roasted can remain the same with other combination of your choice of vegetables or

herbs ,when you make chutneys like this .

I will be posting another combination of the same to give you a better clarity after the recipe.

Now to the recipe…

INGREDIENTS

1 cup mango peeled and cubed

a handful of mint

a small piece ginger

salt to taste

Ingredients to be roasted

3-5 dry chillies

1 tbsp urad dal or gram dal(you can use raw peanuts as a variation )

1 tbsp coriander seeds

1 tsp cummin seeds

1/4 tsp peppercorns (optional)

1 tbsp oil

METHOD

First roast the ingredients listed for roasting in oil till the urad dhal turns golden brown.Remove from fire.

In the same pot sauté the mint and mango for 2 minutes.

Grind all to a smooth paste and serve.As I have used oil to roast I have opted out the process of tempering .

If you like to temper you could do after grinding.

The next combination will be

RIDGEGOURD & IVY GOURD CHUTNEY

The same ingredients for roasting .Only the addition of the gourds and a little tamarind or lime juice excluding mango.

BANANA BLOSSOM MORKOLUMBU


Morkolumbu or buttermilk gravy is compulsorily included in the South Indian platter.The same dish is made in a

different way in North India known as the “Kadhi’.

Summer calls for dishes like this as curd is the main ingredient in this dish.This dish is made with single vegetables,

lotus seeds,fried pakoras…..the list has no full stop .This type of gravy served with a few crisps is like comfort food,

low on spice and a good for your stomach.

Today my recipe variation to this dish is with the inclusion of banana flower fritters.In fact it’s going to be a two in

one recipe… fritter recipe and a buttermilk gravy recipe.

The process of removing the matchstick shaped ‘pistil'(have to be removed or it will infest with its bitterness)and the

outer petal(calyx)is very tedious, as you have to remove these from each floret.

Once cleaned you have to immerse them in buttermilk for a minimum of 20 minutes and then wash well.

You could clean them in your free time, to save on the cooking time.

Firstly to a few health points…1.As banana flowers are light on the digestive system,they are good to relieve abdominal

pain and bloating .

2.They prevent infections.

3.Due to its rich iron content it helps to increase the haemoglobin levels.

4.Good for lactating mothers.

5.They play a vital role in women health.(related to ovarian disorders)

Now to the recipe..

For the fritters

Ingredients

Banana blossoms 100-150 gm (cleaned -check above for description of cleaning )

1/2 cup gram flour

2 tbsp rice flour

1 tsp all purpose flour

1 tsp chilli powder

1/2 tsp cumin seed powder

a pinch of asafoetida

salt to taste

oil to fry

Method

Mix all the ingredients together (no need to add water)except oil .

Heat oil, and drop in the coated blossoms and fry till crisp.

Allow to drain .

For the gravy

Ingredients

2 tbsp tuvar dal (soaked for minimum 20 minutes

2 tbsp coconut

3-4 dry chillies (soaked with dal)

1 tsp cumin seeds (soaked with dal)

1 cup thick curd beaten

1/4 tsp turmeric

salt to taste

For tempering

1 tbsp oil (from the oil you fried the fritters)or you can use ghee

1/2 tsp mustard

a pinch of asafoetida

2 dry chillies

few curry leaves

1-2 cups water (adjust to the consistency you like )

Method

First grind the soaked tuvar dal, chillies ,coconut,cummin seeds to a paste and set aside.

Heat oil, and add the ingredients,listed for tempering.Add the ground paste with salt and sauce for 2 minutes.

Next add the curd and water and allow a boil.

Add the fried fritters and remove from fire.

Serve with rice!

BROCCOLI-MAYO CUTLETS


Broccoli belonging to the cruciferous family of vegetables has high amounts of fibre,protein,iron,calcium,magnesium and

vitamins like A,C,E,K,B with folic acid.

The negative side of this vegetable is that it causes, gas and bowel irritation.Those using blood thinning medications, should

take care in consuming broccoli, as the efficacy of the medication may be hindered.

I have given the pros and cons of this vegetable briefly, and will be moving to the proceeds of the recipe directly.

This recipe is made with steamed broccoli, mint mayo (homemade)breadcrumbs and a minimal amount of cheese.You could opt out

the mayonnaise and opt in any cheese of your choice if you like.

Instead of mint you could use spinach.Broccoli should be not be overcooked as you may lose the benefits in store.If you are steaming

or boiling 15-20 minutes is sufficient.

These crispy cutlets can be served as starters, or as an accompaniment with any meal.Good to slide in to a burger bun and serve as

snack and a quick lunch.

To the recipe

INGREDIENTS

Florets from a medium sized broccoli (steamed or boiled)

1 cup mayonnaise or cheese

a handful of mint leaves(ground)

1 onion chopped fine/spring onions

2-3 green chillies chopped

3-4 cloves garlic chopped fine

1-2 tsp chilli flakes

a pinch of mace powder

A cube of cheese ( any cheese )

1-2 tsp lime juice

1/2 cup breadcrumbs to bind broccoli

breadcrumbs for coating

1-2 eggs

oil for frying

METHOD

Mash the broccoli coarse and mix in the ingredients except the last 3 in the list.

MINT MAYONNAISE-CAULIFLOWER SALAD (link to homemade mayonnaise)

The consistency of the mixture should enable you to roll into cutlets.

Refrigerate for some time.

Dip in beaten eggs and coat with breadcrumbs and fry .

Deep fry till golden brown.

If you want to shallow fry you could make flattened cutlets.

Variation :Boiled or roasted minced meat could be added.

ACHARI BITTERGOURD’N’POTATO FRY


Bittergourd may not be in the favourite list to many but if you know the benefits, and the reason to include this vegetable in your diet is clear in your mind you will never leave this vegetable.

An excellent source of VitaminC,magnesium,potassium and fibre.It contains twice the amount of spinach, and potassium in a banana.

This plant based insulin in bitter gourd helps diabetics to reduce glucose levels significantly.As it is rich in potassium, it helps to absorb excessive sodium in the body, and keeps your heart healthy.

With this short description of health benefits I will be moving to the recipe.

INGREDIENTS

200 bitter gourd sliced

2-3 potatoes cut into strips

2-3 tsp.achari masala

1 big onion chopped

1/2 cup curd

juice of one lime

salt to taste.

2 tbsp jaggery powder

2-3 cloves garlic crushed

2 tbsp oil/ghee

METHOD

After removing bitterness from the vegetable (will leave link below for tips to remove bitterness),heat oil and first sauté the onion till brown.

Next add the potato and saute for 5 minutes.Add the sliced bitter gourd ,Achari masala, garlic and cook till masala is well corporated.

Next add the curd, salt ,and jaggery and cook on a slow flame, till both the vegetables are cooked.

Add lime juice and remove from fire.

BITTER GOURD SALAD (link consists tips to remove bitterness from bitter gourd)