Soya khaman dhokla

Posted on August 18, 2009. Filed under: Snacks | Tags: , , |

Try this healthy version of dhokla made with a combination of Bengal gram flour and soya flour for an “iron kick”.

Preparation Time : 5 mins.
Cooking Time : 10 mins.

Serves 6.

For the batter
¾ cup Bengal gram flour (besan)
¼ cup soya flour
1½ tablespoons semolina (rawa)
½ teaspoon citric acid (nimbu ke phool)
3½ teaspoons sugar
1 teaspoon green chilliginger paste
1½ teaspoons Eno’s fruit salt
salt to taste
For the tempering
½ teaspoon mustard seeds (rai)
½ teaspoon sesame seeds (til)
2 green chillies, chopped
a pinch asafoetida (hing)
2 teaspoons oil
For the garnish
1 tablespoon chopped coriander
For serving
nutritious green chutney
Method
1. Mix together all the ingredients for the batter, except the fruit salt, using enough water to make a thick batter.
2. Add in the fruit salt, sprinkle a little water over the fruit salt and mix well. The mixture will rise immediately.
3. When the mixture rises, pour it into a greased thali and steam for about 10 minutes.
4. For the tempering, heat the oil in a small pan and add the mustard seeds, sesame seeds, green chillies and asafoetida. When the mustard seeds crackle, add 1 tablespoon of water and pour this over the steamed dhoklas.
5. Cut into pieces and serve hot with nutritious green chutney.
Tips
You can use 1 teaspoon of lemon juice instead of the citric acid crystals.
Keep the steamer hot and only then add the fruit salt into the batter.
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Batata poha

Posted on August 18, 2009. Filed under: Snacks | Tags: , , |

This traditional Maharashtrian recipe is made of iron-rich poha. Don’t forget to serve it with lemon wedges as it is the vitamin C present in lemons that aids the absorption of iron form the poha.

Cooking Time : 10 mins.
Preparation Time : 10 mins.

Serves 4.

Ingredients
2 cups thick poha (beaten rice flakes)
½ teaspoon mustard seeds (rai)
½ teaspoon cumin seeds (jeera)
6 to 8 curry leaves
3 to 4 green chillies, slit
½ cup onions, chopped
½ cup potato, peeled and cubed
¼ teaspoon turmeric powder (haldi)
1 teaspoon sugar (optional)
2 teaspoons oil
salt to taste
For the garnish
2 tablespoons chopped coriander
4 lemon wedges
Method
1. Place the poha in a sieve and hold it under running water for a few seconds. Toss well to drain out all excess water and keep aside.
2. Heat the oil in a non-stick pan and add the mustard seeds and cumin seeds.
3. When the seeds crackle, add the curry leaves and green chillies and stir for 1 minute.
4. Add the onions and sauté till the onions turn golden brown.
5. Add the potato, turmeric powder, salt and a little water. Cover and heat on medium flame till the potatoes are cooked.
6. Add the poha, sugar and a little more salt and mix well.
7. Serve hot garnished with the coriander and lemon wedges.
Tips
If the poha gets too dry sprinkle a tablespoon milk, mix well and serve immediately.
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Spiced wholemeal and oat pancake

Posted on August 18, 2009. Filed under: Snacks | Tags: , |

A healthy version of the traditional pancakes which are made of plain flour (maida).

Preparation Time : 5 mins.
Cooking Time : 10 mins.

Makes 6 pancakes.

Ingredients
1 cup whole wheat flour (gehun ka atta)
¼ cup quick cooking rolled oats
a pinch nutmeg (jaiphal) powder
a pinch cardamom (elaichi) powder
¼ teaspoon cinnamon (dalchini) powder
1½ tablespoons powdered sugar
1 teaspoon oil
½ cup low fat milk
½ teaspoon Eno’s fruit salt
a pinch of salt
Other ingredients
3 teaspoons low fat butter for cooking
For serving
2 tablespoons honey
½ cup orange segments
Method
1. Combine all the ingredients except the fruit salt in a bowl with enough water.
2. Whisk till it is a smooth batter.
3. Heat a non-stick pan and grease it with a little low fat butter.
4. Add the fruit salt to the batter and mix well. Divide into 6 equal portions.
5. Pour a spoonful of the batter on the pan to make 50 mm. (2″) diameter pancake, cooking on both sides with a little butter till golden brown.
6. Repeat with the remaining batter to make 5 more pancakes.
7. Serve hot with honey and oranges.
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Fruity yoghurt

Posted on August 18, 2009. Filed under: Snacks | Tags: , |

A great mix of flavours, with loads of visual appeal.

Serves 6.

Ingredients
4 cups mixed fruits (watermelon, kiwi, grapes, papaya, oranges)
1 cup corn flakes/wheat flakes/coco pops etc
Mint sprigs for garnish
To be mixed together
2 cups fresh curds, chilled
3 to 4 tablespoons sugar
1 teaspoon vanilla essence (optional)
Method
1. Pour 2 tablespoon of the sweetened curds in each serving glass.
2. Add some fruits of the mixed fruit over the curds.
3. Pour 2 more tablespoons of the sweetened curds over the fruits.
4. Top with the breakfast cereal of your choice and mint sprigs.
5. Serve immediately.
Tips
The fruits can be scooped into small balls or cut into different shapes using cookie cutters.
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Cucumber pancake

Posted on August 17, 2009. Filed under: Snacks | Tags: , , , |

Try one and you are sure to opt for a second helping of this cucumber semolina pancake.

Preparation Time : 5 mins.
Cooking Time : 20 mins.

Makes 8 pancakes.

Ingredients
1 cup semolina (rawa)
2 cups cucumber, grated
2 tablespoons grated jaggery
1 green chilli, chopped
¼ cup low fat curds (yoghurt)
salt to taste
Other ingredients
3 teaspoons oil for cooking
To Serve
4 tablespoons nutritious green chutney
Method
1. Combine all the ingredients except the oil and make a batter of dropping consistency using a little water.
2. Divide into 8 portions and keep aside.
3. Heat a non-stick pan and grease it lightly with oil.
4. Spread one portion on the non-stick pan to make a pancake of 3 mm. to 4 mm. thickness.
5. Cook one side over a slow flame until the base is golden brown in colour. Turn over to cook the other side.
6. Remove the pancake and repeat with the remaining batter to make 7 more pancakes.
7. Serve hot with nutritious green chutney.
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Broken wheat upma

Posted on August 17, 2009. Filed under: Snacks | Tags: , , , , |

A broken wheat variation of the traditional semolina upma. The carrots and green peas add the necessary crunch along with the wealth of vitamin A.

Cooking Time : 20 mins.
Preparation Time : 15 mins.

Serves 4.

Ingredients
½ cup broken wheat (bulgur wheat)
½ cup onions, chopped
1 green chilli, chopped
½ teaspoon grated ginger
¼ cup green peas
¼ cup carrots, diced
¼ teaspoon mustard seeds (rai)
2 teaspoons oil
salt to taste
For the garnish
2 tablespoons chopped coriander
Method
1. Clean and wash the broken wheat thoroughly. Drain and keep aside.
2. Heat the oil in a pressure cooker. Add the mustard seeds.
3. When they cackle, add the onions, green chilli and ginger and sauté till the onions turn translucent.
4. Add the green peas, carrots, broken wheat and salt and sauté for 3 to 4 minutes.
5. Add 1½ cups of water and pressure cook for 1 whistle.
6. Garnish with the coriander and serve hot.
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Crispy bread cups

Posted on May 13, 2009. Filed under: Snacks | Tags: , , |

A sumptuous bread delight!! These tasty calcium rich cups can equally work well as appetizers to a main meal.

Baking Time : 15 to 20 mins.
Preparation Time : 15 mins.
Baking Temperature : 200°C (400°F).
Cooking Time : 25 mins.

Makes 8 pieces.

For the toast cases
8 slices whole wheat bread
3 teaspoons low fat butter
For the filling
1½ cups Green Giant Niblets Sweet Corn
2 tablespoons chopped onions
2 tablespoons chopped capsicum
2 teaspoons finely chopped green chillies
1 cup low fat milk
1 tablespoon cornflour
1 teaspoon oil
salt to taste
For baking
4 teaspoons grated cheese
For the toast cases
1. Remove the crust from the bread slices.
2. Wrap the bread slices in a muslin cloth and steam them for 5 to 7 minutes in a pressure cooker.
3. Roll out a little and press into the cavities of a muffin tray which is greased with butter.
4. Brush with melted butter and bake in a hot oven at 200°C (400°F) for 10 minutes or until crisp.
For the filling
1. Heat the oil in a non-stick pan, add the onions and sauté till they are golden brown.
2. Add the capsicum and green chillies and fry for 1 minute.
3. Add the corn, milk, cornflour and salt and cook till the mixture thickens. Keep aside.
How to proceed
1. Fill a little mixture in each toast case, sprinkle cheese on top. Bake in hot oven at 200°C (400°F) for 5 to 10 minutes or until the cheese melts.
2. Serve hot.
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Whole wheat salad wrap

Posted on May 13, 2009. Filed under: Quick recipe/Bachelors recipe/leftover, Snacks | Tags: , |

These whole-wheat salad wrap is rich in vitamin A, iron, vitamin C and fibre, making a wholesome, satiating breakfast, from left-over chapatis. This dish can be put together quickly, if the hummus has been prepared in advance and refrigerated.

Cooking Time : 30 mins.
Preparation Time : 4 hours.

Makes 4 wraps.

Ingredients
4 leftover whole wheat chapatis, approx. 200 mm. (8″) in diameter
1 recipe garlic tomato chutney
For the salad
½ cup tomatoes, thinly sliced
½ cup spring onions, sliced
½ cup carrot, cut into thin strips
½ cup bean sprouts
1 cup lettuce, shredded
2 tablespoons finely chopped coriander
2 tablespoons finely chopped mint
½ teaspoon roasted cumin (jeera) powder
juice of ½ lemon
1 teaspoon olive oil or oil
salt to taste
For the salad
1. Combine all the vegetables and bean sprouts in a bowl and refrigerate for at least 30 minutes.
2. Just before serving, add the cumin powder, lemon juice, olive oil and salt and mix well.
How to proceed
1. Place one chapati on a clean dry surface.
2. Spread an even layer of the chutney on the chapati.
3. Top with a generous portion of salad in the centre of the chapati and roll up tightly.
4. Repeat to make the remaining 3 wraps.
5. Serve immediately.
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