Rava (Semolina) Idli

My go-to hot breakfast when no prior preparation has been made is Rava Idli. I love the MTR ready mix but I also love a fresh home made idli. This idli is ready in a jiffy and tastes so good. No soaking, grinding required. Just assemble together ingredients that are usually available in the kitchen.

Ingredients:

(makes 6 medium sized idlies)

2 cups rava (semolina)
1/4 teaspoon mustard seeds
1/2 teaspoon chana dal
1 tablespoon coriander leaves washed and chopped
5-6 cashew nuts
1/2 teaspoon oil
4 tablespoon yoghurt
1 teaspoon salt
1/2 teaspoon Eno Fruit Salt
 hing

Method:

1) Roast the rava in a pan on low fire for about 3-4 minutes. The rava should remain white but lose its raw smell. Pour this in a mixing bowl.

Add the Eno Fruit Salt and salt to the rava.

2) In the same pan, pour the oil. When the oil is hot add the mustard. Let it sputter. Now add the chana dal, and hing. Pour onto the rava in the mixing bowl

3) Add 1/4 cup water to the yoghurt. Mix well to form a thick liquid. Add to the rava

4) Add the coriander leaves and cashew to the rava. Now mix all the ingredients well. NOTE : The mixture should not be runny neither should it be thick. It should be slightly thicker than the normal idli batter consistency

5) Let this mixture stand for 5 minutes. In the meanwhile, prepare the idli plates.

6) Pour water in the pressure cooker and place on the fire. Now run a drop of oil in the idli plates.

7) Now pour a ladle of idli batter in each of the idli moulds.

8) Steam in a pressure cooker without the weight for 12 - 15 minutes. Serve hot with coconut chutney and sambhar.

Optional Additions:

The more sour the yoghurt the better they rise as well as taste.

Add grated carrots, grated coconut or finely chopped green chillies for extra flavour.

Eno Fruit Salt is optional. If you have really sour yoghurt, the idlies will rise on their own. However, if its not sour enough then a little Eno will help it rise and make them soft. 

Dietary Considerations:

Lactose Free

Nut Free (leave out the cashew nuts)

Almost Oil Free

Idli Chutney Powder (With A Twist)

What is idli without the chutney podi or molaghai podi or gun powder as most of India knows it! What do you do to make it appropriate for children or for those who don't want that powerful spice? Well, here is a healthy alternative that I love and so do others.

This podi has almonds to give it a refreshing flavour. You can replace it with peanuts if you like. Almonds, contain a large number of nutrients and are easier to digest than most other nuts. I use a lot of curry leaves to give the podi some character, while being a rich source of calcium.

Ground Almonds

Ingredients:

1/2 cup chana dal (kadalai paruppu, split Bengal gram)
3/4 cup urad dal (split black gram)
10-15 almonds
2-3 sprigs of curry leaves
5-6 black peppercorns
1/8 teaspoon hing
1 teaspoon salt

Ingredients

Method:
1) Roast the chana dal on low flame till golden brown.

2) Roast the Urid dal on low flame till golden brown.

3) Roast the almonds on low flame till golden brown.

4) Wash the curry leaves well. Pat dry in a cloth or paper towel. Now roast on low flame – till it loses all it moisture. NOTE: The powder will get spoilt quickly if there is too much moisture.

5) Grind all the ingredients, add hing and salt. NOTE: The salt needs to be slightly more as this podi is eaten along with idlis or dosas.

6) Now make some steaming hot idlies and serve with this podi mixed with ghee or oil.


Optional Additions:
You can add chillies instead of pepper. Roast the chillies then roast add to the other ingredients

Dietary Considerations of the Basic Recipe:
Oil free

Bottle Gourd (Lauki/ Sorrakai) Kofta

I love koftas but always linked it to deep frying the koftas. I always believe that a healthy alternative is possible. Obviously, the taste is slightly different but I would say it is refreshingly fresh and light.

This kofta is made out of bottle gourd. Bottle gourd is a vegetable that is low in calories, high in fibre, high in iron, Vitamin C, Vitamin B and minerals. 

As these koftas are not deep fried but just toasted on a pan, they will crumble if soaked in the gravy for too long. I add the koftas to the gravy just before serving.

Basic Recipe:

Ingredients:

(Serves 2 as mains)

For the Kofta:

1 small bottle guard : Skinned, deseeded and grated.

Besan Flour: ½ cup

Salt: 1tsp

Ginger: ¼ tsp grated

Cumin Powder : 1 tsp

Green Chillies : 1 chopped finely

For the Gravy:

Tomatoes: 3 large

Onion : 1 small chopped

Cumin : ¼ tsp

Cumin Powder : 1 tsp

Coriander powder: 1 tsp

Salt: 1 tsp

Butter/Ghee/Oil : ½ to 1 tsp

Cloves: 2

Cinnamon stick : ½”

Coriander leaves : 1 tbs chopped

Chilly Powder : ¼ tsp

Method:

For the Kofta:

Grated Gourd with Besan and spices

Step 1:  Remove water from the grated gourd by squeezing it. This was contains nutrients and can be preserved to use in the gravy.

Step 2: Mix all the ingredients for the Kofta. Wait for 5 minutes before proceeding as the guard will let out water.

Step3:  You should have a batter that can be moulded into a cutlet.  If you don’t then add a little water or the gourd water.

Step 4: In a flat pan, add ½ tsp oil. Coat the pan with the oil.

Step 5: Now take a little of the batter and flatten it in the pan. Make as many koftas as can fit in the pan. Cook over low heat. Add a little oil around the koftas if required.

Step 6: Turn the koftas over after 3 minutes.

Step 7: It should be cooked in about 5 - 6 minutes. Remember, the besan four has to cook – so cook on low heat.

Step 8: Once cooked – transfer the koftas to a bowl.

For the Gravy:

Step 9:  In a vessel – boil about 1 cup of water. Make two slits ( should form a plus sign)  at the bottom of each tomato (The non stem side). Boil the tomatoes for 2 minutes till the skin starts peeling. Remove the skin from the tomatoes. Remove seeds if required.

Step 10: In a sauce pan, add half the butter. Butter gives the dish a rich flavor.

Step 12: Once the butter is hot and melted, add the oinions and sauté till golden brown.

Step 13: Grind the onions and tomatoes to a puree.

Step 14: In the sauce pan add the remaining butter followed by cloves and  cinnamon.

Step 15:  To this add the puree, chilly powder, coriander powder, cumin powder. Add any remaining Gourd water. If required add additional water. Bring to a boil. Add salt only after adding the water so that you know the correct quantity of gravy.

Step 16: Now add the coriander leaves.

Bringing It Together:

Step 17:  In a cup, place a couple of koftas and pour the gravy on top and serve with Chappatis or Pulao.

  

Optional Additions:

Step 2: For the Koftas, you can add  any of the following for additional flavour - chopped onions, garlic, chopped mint leaves

Step 12: This gravy tastes really nice even without the onions. This works just as well for a day when onions are to be avoided.

Nutrition:

Bottle Gourd is rich in minerals and vitamins. Being high in water content, it is a perfect vegetable for those wanting to healthy without the additional calories.

Dietary Considerations of the Basic Recipe:

-       Lactose Free

-       Nut Free

-       Almost Oil free

Snake Gourd (podalangai) Chutney

This is a tasty chutney and a good way to get people to eat snake gourd. Snake gourd is a highly nutritious, easily digestable and cooling vegetable. It is also a vegetable that is an integral part of Ayurvedic food.

 Basic Recipe:

Ingredients:

1 snake gourd/podalangai : deseeded and diced into small cubes

10 mint leaves : washed and dried

A sprig of coriander leaves : washed and chopped

Ginger  ½ “ piece : washed, remove skin and chop

Pepper  4  ( based on taste)

Method :

Step 1:  Boil the snake gourd in ½ cup of water. 

            Cover the pan to prevent loss of vitamins.

            Ensure that the vegetable is cooked

Step 2:  Once the water has almost evaporated, add the ginger, mint leaves and coriander leaves. 

            Stir for a minute

Step 3:  Grind the above ingredients.

Step 4: Add salt to taste

Step 5 : Serve with Rice, Chappatis, Dosas and Iddlies

Optional Additions :

Step 2:

a.     Add green chillies to taste

b.     Add marble sized tamarind

Step 4: 

Take ½ tsp oil in a small pan, when it is hot, add 1/4tsp of mustard and let it sputter. Now add ¼ tsp of urid dal and curry leaves. When the dal turns golden color, pour the contents onto the top of the chutney. This gives the chutney a different flavour.

Dietary Considerations of the Basic Recipe :

• Gluten Free
• Oil Free
• Nut Free
• Tamarind Free

Additional Nutrition information :  http://www.medindia.net/patients/lifestyleandwellness/snake-gourd-glory.htm

Pumpkin Ravioli with Walnut Sauce

Pasta is everyone’s favourite dish. I always felt Ravioli in particular was too rich and heavy. Here is a home-made version which is simple, healthy and delicious. After a few attempts it is also easy to make. So, do try it at least 3 times and I assure you that it will be easy by the third attempt.

Instead of the normal white sauce or cream sauce, this pumpkin ravioli is paired with a healthy walnut sauce.

Basic Recipe:

Ingredients:

(Serves 2 as mains)

For the Stuffing :

Orange pumpkin / Squash :  2 cups, skinned and chopped pumpkin

Butter / olive oil: 1tsp

Salt: ½ tsp

For the Ravioli :

Whole  wheat flour / atta : 2 cups

Egg (optional) : 1  beaten

Salt : pinch

Water : ½ cup

Olive Oil : 1 tbs

For The Walnut Sauce :

Shelled Walnuts : 1 cup

Garlic : 1 clove

Salt : ½ tsp

Black Pepper powder : 1/4/ tsp

Milk / Soya Milk : 1 cup

Method:

For the Stuffing :

Step 1: Add the butter to a pan. Follow with the chopped pumpkin. Cover the container and cook on low flame for  8 – 10 minutes. The pumpkin will cook very fast and you should be able to mash it into a coarse paste. If the pumpkin is uncooked and starts sticking to the pan, add 2 tbs of water.

Step 2: When almost done add the salt and mix thoroughly.

Step 3: Set aside for cooling

For the Pasta Sheet:

Step 4: Pour the flour on a plate or a wide bowl. Make a hollow at the center.

Step 5: ( Skip this step if no egg is being added). Add the beaten egg and slowly mix the flour and egg.

Step 5: Add water slowly as required while kneading the dough. Knead the dough for about 8 – 10 minutes till it is has a smooth but thick texture. Similar to Chappati dough / tortilla dough.

Step 6: Cover the dough and let it rest for 30 minutes.

For The Ravioli :

Step 9

Step 12

Step 7:  Knead the dough again. Now split it into 4 chunks. Knead each chunk into an oblong ball.

Step 8: Now sprinkle some flour on the table top / work spot  and roll out the dough into a long strip of 4” width and  2mm thickness. As thin as possible without it going out of shape.

Step 9: Mentally, divide the sheet lengthwise in half.  Now spoon 1 tbs of the pumpkin mixture to the centre of one half of the sheet as shown. Each  spoon should be  about 2” apart.  This leaves enough room for folding and cutting out the pieces

Step 10: Now gently fold one half of the sheet over the other half that contains the pumpkin mixture.

Step 11: Gently press down the sheet beside each spoon of pumpkin mixture.

Step 12: Cut out the individual ravioli.

Step 13: Using a fork, gently create striations along the edge of the ravioli.

Step 14 : Repeat with the rest of the flour and mixture.

Step 15 : If required, the ravioli can be stored at this point in the fridge and cooked later

For the Walnut Sauce:

Step 16:  In a flat pan, dry roast the walnuts till it gives off a nutty aroma. ( about 3 -4 mins).

Step 17: Half way through step 16, add the peeled garlic and continue roasting.

Step 18: Add the walnuts, garlic in a mixer jar and grind. Slowly add the milk/soya milk till you get a thick, fine paste.

Step 19: Remove the contents from the jar and place in a sauce pan. Add the remaining milk/soya milk, salt to taste and the pepper.

Step 20: Heat on low flame till you get a slightly thick sauce.

Bringing It together :

Step 21: Take a large vessel  of water. Add 1 tsp salt and 1 tbs olive oil. Bring the water to a boil.

Step 22: Now add a few pieces of ravioli at a time, while keeping the flame on low.

Step 23: The Ravioli pieces will rise to the top of the water. Once this happens, cook for another 2- 3 minutes till the color changes to a dark beige. Now remove from water, drain excess water and place in a dish / plate.

Step 24: Serve with  Walnut sauce.

Optional Additions:

Step 18: Soya milk enhances the nutty flavour of the walnut. Using milk will tone down this flavour.

Step 20: Based on the thickness of the sauce required, you can add additional water or milk/soya milk. I personally like to dilute with a little water.

Nutrition:

Walnuts are a rich source of heart-healthy monounsaturated fats and an excellent source of omega-3 fatty acids.

Dietary Considerations of the Basic Recipe:

• Lactose Free ( Use Soya Milk instead of Milk)

Interesting Information:

Walnuts : http://www.livestrong.com/article/343319-nutritional-values-of-walnuts/

Pumpkins: http://www.livestrong.com/article/491040-the-health-nutrition-of-pumpkins/

Potato Rosti

Home made potato Rosti is just as good as at any Restaurant like Marche in Singapore. However, we can regulate the amount of oil/butter used and flavour it as per our taste buds. Now you can eat your potato and enjoy it too!

Basic Recipe:

Ingredients:

Potatoes- 2 large ( washed, peeled and grated)
Salt and pepper to taste
Butter- 2 tsp

Rosti Ready To Be Eaten!

Method :

Step 1:  Grate the potatoes.

Step 2 : Add salt and pepper to the potatoes. Mix well.

Grated Potato and Sweet Potato

       

Into the Pan 

Step 3:  In a small shallow pan, add 1 tsp butter. Coat the pan with the butter. Now add the grated potatoes. Pack the potatoes to form a cake. Cook on low flame.

Step 4: When the bottom is golden brown or slightly darker, add some butter to the top and flip the Rosti over. To do this use a flat spoon and lift the entire Rosti. Quickly toss it over. It doesn't matter if it breaks- just bring all the potato together and pack it tightly again.

Step 5: Once both sides are cooked and so is the potatoes I between,  slide the Rosti onto a plate.

Step 6: Serve hot with tomato sauce or mustard. You can also serve this with a fried egg on top.

Optional Additions :

Step 1: Instead of only normal potatoes, take 1 normal potato and 1 sweet potato. This flavour is slightly different but just as good.

Step 2: Add chopped spring onions for additional flavour

Step 3: The more butter/ oil you add, the more crispy and tasty the Rosti wil be. However, I like it with just 2 tsp butter.

Nutrition:

High in Calcium and iron.

Dietary Considerations of the Basic Recipe:

• Gluten Free
• Nut Free
• Tamarind Free

About this blog

"Tasty Food can be Healthy Too!". This has been the basis of my cooking. Traditionally rich and tasty dishes can be made healthy with just a few twists and turns in the ingredients, slight adaptations and interesting additions. My friends and family have long been at the receiving end of these experiments. They have often commented on how different and tasty the dishes have been.
Recently, I was also exposed to the principles behind the Ayurvedic diet. My daughter was on a highly restricted diet that encompassed mainly traditional Indian vegetables and limited spices. The challenge here was to make interesting and tasty dishes within these limitations. Once again, I had a number of people asking for these healthy recipes.
It was indeed amazing, how the natural taste of vegetables and the use of minimal spices can create extremely tasty dishes.
This blog is my contribution to all those people looking for both Indian and international dishes that are tasty at the same time healthy with the use of limited oil, use of whole grains and flours rather than refined flours and using spices and herbs to enrich the dishes.
I do hope, you find these recipes useful and helps you further your gastronomic journey using healthy cooking options.
For every recipe, I have given a basic recipe - the recipe which results in a complete and tasty dish. I have, however, also added a list of optional enhancements which you can adopt depending on your dietary or other limitations.
Being a Vegetarian, this blog provides only vegetarian recipes. I have often been asked how I can survive without eating non-vegetarian dishes. My reply has always been "I am still to discover and eat all the vegetarian dishes that are available. When I exhaust this, I will think of moving to other sources of food!".
I am definitely having a lot of fun putting this repository together, hope you have fun trying them out!

Ragi (Finger Millet) Cookies

These are both healthy and tasty cookies. Finger Millet has a very high calcium content. It is also high in iron and other nutrients. I first tasted this at the J.B. Bakery in R.T. Nagar, Bangalore. This is one of the best Iyengar bakeries that still exists in Bangalore. Their Ragi biscuits are to die for. I decided,  I had to try them as they are nutritious and turns out.. really simple as well.

In the following recipe, you can reduce the sugar if you prefer mild sweetness (I find 1/4 cup sufficient for me). You can also reduce the fat  - however this makes the biscuit a little hard. So, try and find your comfort level after first trying the recipe as is.

Ragi Cookies

Ingredients:

1 cup or 100g ragi (finger millet) flour
1/2 cup or 40g unsalted butter
1/2 cup or 50g powdered sugar (demerara, brown or white)
3 tablespoons milk
1/2 heaped teaspoon baking powder

Cookie Dough

Ingredients

Method:

1) Roast the ragi flour over a low flame for about 2-3 minutes until a strong aroma emanates. Let this cool before proceeding.

2) Add the sugar and baking powder to the ragi flour and mix thoroughly. Now add the butter and milk and mix till you get a soft dough.

3) Preheat the oven to 150°C. Oil/butter the baking tray.

4) Shape the dough into small round and flat cookies and arrange on the baking tray. Leave some space between the cookies for expansion

5) Bake at 150°C for 18–20 minutes till the warm cookie smell pervades the room.

6) Remove from the oven and cool the cookies on a wire rack (for the carbon dioxide released during baking to completely escape)

7) Store in an airtight container and enjoy them over the next 2 weeks.

Cookies On Rack

Optional Additions:
Use a mix of ragi flour and wheat flour (half of each)

Instead of adding only sugar for the sweetness, add half the quantity of sugar and 2 tablespoons of honey. They flavour is different and refreshing.

Add nuts or chocolate chips when preparing the dough.

Nutrition:
High in Calcium and iron.

Dietary Considerations of the Basic Recipe:
Gluten Free
Nut Free

Potato Chips - Oil Free

Basic Recipe:

Ingredients: 
2 potatoes: Washed, skinned and sliced thin

Asafoetida 1 pinch

Salt 1 tsp

Method : 

Step 1:  Mix about 1 cup water, asafetida, salt and turmeric in a bowl  

Step 2:  Now slice the potatoes really thin. You can use a chips cutter for this.

Step 3:  Soak the slices in the water for about 5 minutes.

Step 4 :

Tava Method:  Apply a little oil on the tava. Now spread the slices on the tava making sure that each slice is separated and has its space. Cook on low flame. The pieces will start becoming crisp and turn upwards at the sides. Now turn the pieces so that it cooks evenly. Remove when crisp. This should take about 2 minutes maximum.

Microwave Method: Place a baking sheet on a microwaveable tray. Now place the slices on this sheet. Cook for 3-5 (varies according to microwave) minutes. Now remove the tray and turn each piece over. Microwave once again for 2-4 minutes. Wait for a few minutes for the pieces to become crisp. Adjust timing according to your specific microwave.

Step 5: Store the chips in an air tight container.

Optional Additions :

Step 4: Sprinkle chat masala / cumin powder on the cooked chips for additional flavour.

Dietary Considerations of the Basic Recipe:

• Gluten Free
• Oil Free 
• Nut Free
• Tamarind Free
• Chilly Free

Carrot and Mung Pulao

Basic Recipe:

Ingredients:

Rice – ½ cup

Whole green Mung or mung sprouts– 3 tbs

Grated Carrots – 1 large

Peas – ¼ cup

Grated Coconut – 4 tbs

Clove – 2

Cinnamon – 1 small piece

Onion – ¼ onion chopped ( add according to taste)

Coriander leaves – 1 tbs ( can add according to taste)

Cumin seeds : 1 tsp

Butter or oil  : 1 tsp

Salt : ½ tsp ( as per taste)

Method :

Step 1: Cook ½ a cup rice. Also cook 3 tbs whole mung in a pressure cooker or open cooking. 

            If using mung sprouts do nothing as yet.

Step 2: Take  1 tsp butter ( for flavour) or any oil in a pan.

Step 3: Wait till the oil is hot and add cumin seeds. Once it is crackling, add the clove and cinnamon.

Step 4: Add the onions and sauté till golden brown. Add the peas and stir. Now add the grated carrots and cook for 2 minutes. Add the coriander leaves and coconut. Continue stirring for another 2 -3 minutes all the ingredients are mixed and a little dry.

Step 5: Now add the cooked mung without water or the mung sprouts. Sprinkle salt. Stir for 2 minutes.

Step 6: Now loosen the cooked rice and let it cool for 3 -4 minutes.

Step 7: Add the rice slowly to the contents of the pan. Slice through the contents ( to avoid mashing).

Step 8: Serve hot with plain yoghurt or a Raitha

Optional Additions :

Step 4: Can add chopped garlic and ginger. Can also add mint leaves for a refreshing flavour

Step 4: Can add sliced green chillies for a spicy flavour. Alternately add ¼ tsp black pepper powder for spice.

Dietary Considerations of the Basic Recipe:

• Gluten Free
• Nut Free
• Tamarind Free

Green Pulao

Basic Recipe:

Ingredients: 

Rice – ½ cup

Whole green Mung or mung sprouts– 3 tbs

Podalangai– deseeded and chopped and cooked in a little water

Peas – ¼ cup

Grated Coconut – 4 tbs

Onion – ¼ onion chopped ( add according to taste)

Coriander leaves – 1 tbs ( can add according to taste)

Butter: 1 tsp

Salt : ½ tsp ( as per taste)

Pistachio : 10 – 12

Raisins – 10 to 12

Method : 

Step 1 : Cook ½ a cup rice. Also cook 3 tbs whole mung in a pressure cooker or open cooking. If using mung sprouts do nothing as yet.

Step 2: In a pan take a little water and cook the chopped podalangai and peas. Ensure that all the water has evaporated.

Step 3: Take  1 tsp butter ( for flavour) or any oil in a pan.

Step 4: Wait till the oil is hot Add the onions and sauté till golden brown. Add the cooked vegetables. Add the coriander leaves. Continue stirring for another 2 -3 minutes all the ingredients are mixed and a little dry.

Step 5: Now add the cooked mung without water or the mung sprouts. Sprinkle salt. Stir for 2 minutes.

Step 6: Now loosen the cooked rice and let it cool for 3 -4 minutes.

Step 7: Add the rice slowly to the contents of the pan. Slice through the contents ( to avoid mashing).

Step 8: Add the roasted Pistachios and Raisins to the mixed rice. Stir through.

Step 9: Serve hot with plain yoghurt or a Raitha

Optional Additions :

Step 4: Can add mint leaves for a refreshing flavour

Step 4: Can add sliced green chillies for a spicy flavour. Alternately add ¼ tsp black pepper powder for spice.

Dietary Considerations of the Basic Recipe:

• Gluten Free
• Nut Free ( do not top with Pistachios)
• Oil Free (just 1/4 tsp oil which can also be omitted)
• Tamarind Free