plaintain and beans...making healthier subzis

I have been getting a lot of queries about light subzis , both curries and stir fries ....and i realised that though i make such subzis on a daily basis , i haven't posted many of them , i keep taking pictures of them and listing the ingredients in the drafts but somehow while posting i get impulsive to post something else......mostly something which we liked as a weekend lunch ...he he...

Blogging about the day to day food here has given me immense satisfaction , many strangers have become friends and chat with me and mail me regularly, it was not in my wildest imagination when i started with these blogs........it feels good that somebody is trying your recipes and wants more ideas about healthy cooking on a day to day basis.....many restaurant like curries with fancy ingredients are abound on the net but what is cooked in an average middle class household in India is very different from that , especially when we want to eat healthy yet tasty food day after day ....and with our regular ingredients.....incidentally the first criteria of a middle class homemaker going to cook a daily meal for her family....

Having said that , i must admit that cooking healthy subzis ( especially low on fat ) is a big challenge for a traditional Indian homemaker ( anybody who cooks on a daily basis for that matter)...our curries are made with deep fried vegetables cooked in a masala paste which is again cooked in a fatty medium , resulting into a bowl of curry which comes to your table with a thick layer of oil or ghee floating on top........most of us want healthier options.....many of us cook healthier versions too.........a light subzi for me is something like a warm salad or a light stirfry which is meant to be eaten like a main course with minmal grain consumption ( grain is roti or rice for us).....you get more vegetable and less grain in each meal this way........

My way of cooking a low fat subzi is based on cooking on low flame, with lid to shorten cooking time , avoiding gravies which essentially requires fat to be made , using spices and herbs liberally to enhance flavors and cooking the subzi just at the time of serving to get the most flavorful experience....though some of the subzis keep well in the fridge ....

Apart from making the subzi low fat i try n include more fiber into them and try new combinations regularly , using fresh seasonal veggies is the key to get it right always.......i sometimes replace potatoes with plaintains for example , making the subzi healthier .....read on..

Plaintains are a tasty substitute of potatoes for me sometimes , i cook them with skin on which is a surprise for many , but the taste and the texture of the finished recipe is good , we like the plaintain bhujia very much ...though i have never tried fried plaintain chips with skin on but whatever stirfry preparations i make with it , the skin tastes yumm...and when i make the kele ka kofta , i just peel a thin layer with a potato peeler , boil it and mash to proceed, the fiber in the skin makes the kofte more spongy to absorb more flavor from the gravy......( not a low fat subzi we are talking right now).....

I thought of substituting potatoes with plaintains mainly because Arvind likes potatoes so much that it should be regularly on his plate....after realizing that he eats plaintains with equal interest i started thinking of using it more often , as we make a lot of subzis using potatoes in combination like aaloo matar , aaloo baingan n aaloo sem etc. , i started using plaintain here....so plaintain matar and plaintain sem ( we call it kaccha kela sem though)....the combo is so yummy and healthy , full of fiber and goodness of plaintains ( potatoes are good too but there should be a change )...

Plaintains are rich in low GI carbohydrate ( good for diabetics), dietary fiber, Vitamins ( A, B6 and C) and minerals ( Potassium)...........it is so rich in potassium that it is prescribed for those having low levels of potassium in their blood, Potassium in plaintain is good for heart and helps prevent from hypertension and heart attack. It is also rich in Magnesium and phosphate ...............the Vitamins ( A, B6 and C) help maintain vision , good skin and immunity.

On the other hand the sem or indian broad beans are rich in Vit A, B6 and C along with some micro nutrients too , has very low GI and loads of dietary fiber....it's much like the french beans...low cal health food...

I make a very basic n simple stirfry with these two veggies .....just split into two and then slice the plaintain , with skin of course....i used 3 medium sized Indian plaintains...

chop the sem too into small bits....i used a cup of them.....

heat mustard oil 1 tbsp in a kadai( i used a cast iron kadai so the subzi turned out dark in color...i love it this way) and throw in a tsp of cumin seeds n let it splutter , throw in the chopped veggies into the kadai and stir to coat with oil......add salt to taste and keep stirring to cook evenly...

 after about 3-4 minutes add 2 tbsp of ginger - garlic and green chilly paste  a pinch of turmeric powder and a tsp of cumin powder...mix well and add a tbsp or two of water so that the subzi doesn't get burnt ( if using oil liberally it will not be needed )..

cover the kadai for 2-3 minutes to cook properly , open the lid and mix .....mashing the plaintains a bit if you wish...........i like it that way......fry ( bhuno) some more till it is a dry stirfry subzi and serve hot with roti n daal or chawal n daal ...you may like to add a bit of amchoor powder in the last...or lemon juice....i use it occasionally with this....

  and finally the ingredient list  
plaintains 2-3 (250 gm)
sem or broad beans 1 cup ( 200 gm)
ginger-garlic and green chilly paste made with equal quantity of all three 2 tbsp
turmeric powder 1 tsp
cumin powder 1 tsp
amchoor powder 1 tsp ( optional)
mustard oil 1 tbsp
whole cumin 1 tsp
salt to taste

.........a healthy subzi which is light and can be made as hot as you wish , simple but flavorful......

.......................more low fat and light subzis are coming soon.....stay tuned............

tofu n veggies in a hot peanut sauce

I had seen an interesting recipe at SJ's blog which she had warned that it's high calorie but looked so yummy that i got curious.... she had followed a recipe from Nag's blog , and i followed the link to find the recipe there.....i knew that i'd love the dish n i did ...... and i realized that both of them have taken awesome pictures and mine are so pathetic .....sobs!!

I tried the recipe soon after seeing and that was about 3 months back .....  but why i am so late in posting??

One reason is .....just please go n see those pics SJ and Nags have posted........okay...and the second reason is my insomniac mind who works with his own whims n fancies ( yes my brain is male n that's why doesn't cooperate with me sometimes).............

And hey there is a peanut butter story here too...it's me here....i do not like any of the peanut butter available here.........so once i had tried a homemade PB recipe using roasted peanuts n olive oil with a pinch of salt n sugar n it was yummy..........but here i did grind the PB with all the other ingredients n it was an awesome sauce ...believe me.....and my tofu is homemade too.....so i can say that the recipe is completely made from scratch...( i made the soy milk , then the tofu , the PB sauce.........imagine guys how industrious i am ) ..... and after doing all this effort i did not post the recipe........shame on me...!!

 The recipe is a bit high calorie but as the peanuts are a low GI food it's good for you and when combined with high fiber veggies it become all the more healthy.....fills you up for long.......and when you make it hot , tell me how much you can eat??

ingredients...

for the sauce..

roasted peanuts without skin 1/2 cup
dry whole red chillies 5 nos.
garlic cloves 3 nos.
ginger 1 inch piece chopped
juice of one lemon
extra virgin olive oil 2 tbsp
soy sauce 1 tbsp
tomato ketchup 1 tbsp
jaggery 2 tsp
salt is not needed as the soy sauce has enough salt but you can adjust after making the sauce

for the veggies..
tofu cubed 1/2 cup
green beans chopped 1/2 cup
carrots julienne 1/2 cup
lotus stem chopped in slices 1/2 cup
spring onions 1/2 cup
EVVO 1 tsp

procedure...

Grind all the ingredients for the sauce together till creamy , you may need to add just a bit of water ( 2 tbsp)..

Now saute all the veggies in oil till cooked but do not let them soggy.......first throw in the lotus stem slices as they take longer to cook ...after 5 minutes add all the other veggies and stir fry for 2-3 minutes more on medium flame  ...

Mix  the veggies with the sauce and enjoy this super hot dish with boiled brown rice or with noodles or just anything.......i enjoyed it with whole wheat spiral pasta .......yummy....

If it is too hot for you , as it was for poor Arvind ( not much of a chilly person...not like me at least ) who loved the taste n wanted to have more but his nose n ear red....:) ...he added some more tomato ketchup n had another helping ........you do the same , or simply use less chillies..

The lotus stems tasted so yummy in this dish that  the other veggies seemed to be non existent.....though the recipe can be made with just the tofu or with chicken ...but after trying lotus stem ...i think this wonder recipe is going to work with just anything......i have to make it again....very soon n hopefully i'll post a nice picture this time.......
enjoy!!

corn grits with veggies

Corn daliya or corn grits is not easily available now a days........i took the advantage of a neighboring floor mill and asked the owner to make this daliya for me , i remember my grandmother would arrange for this daliya from village sources and she would get two versions of corn daliya...one version was a roasted corn daliya which was ready to eat....just soak in hot milk for a while and eat like a breakfast cereal , it used to be fun to see that as it would soak all the milk in the bowl and we would add more milk to eat that.............the other version was unroasted corn daliya which is called corn grits in western countries.....this one used to be fried into ghee first and boiled with milk to make a kheer like porridge.........it was yummy both ways.....

So the chakki wala ( floor mill owner) obliged after several requests and i got the grits freshly made........i wanted to make a savory version apart from those old favorites so i combined it with colorful veggies and made it into an upma like dish....and i loved the outcome.....i have been making such recipes with wheat daliya n i love that, but with corn daliya the dish was so very colorful ....the pictures are pathetic as sometimes i click as i am moving  in a hurry....too bad...but it's so yummy and healthy that pictures are not needed to justify the goodness.....:)   Right!!

This recipe is good for weight loss as it is packed with fiber and nutrients and very low calorie , keeps you full n satiated for hours and i have seen it's effectiveness along with my multigrain soup for slow and steady weight loss....if only i could stick to such healthy breakfast for longer periods of time.....but i know i am doing the best possible in my situation ...:)



ingredients....

corn grits 1/3 cup soaked in 1 cup of thin buttermilk overnight and kept in the fridge
assorted veggies chopped finely 2 cups ( i used red cabbage and green beans)
garlic, ginger and green chillies finely chopped 1 tbsp each
salt to taste
black pepper powder 1 tsp or more.
lemon juice 1 tsp ( if the buttermilk is not enough for you)
chopped coriander leaves 1 tbsp
extra virgin olive oil 1 tsp

procedure...

Take EVOO in a pan and throw in the chopped garlic first , without heating the oil....fry the garlic on medium heat and throw in the green chilly n ginger too...after a few seconds add all the chopped veggies and salt n pepper and keep stirring till the veggies are semi cooked ....there should be crunch in the veggies n they should not get soggy.......

Now throw in the soaked corn grits too , mix properly , cover and let it cook for minute.......sprinkle lemon juice and coriander leaves and it's resdy to be enjoyed.......

I like fresh curds with it , or a tall glass of buttermilk.......and i can have it for any meal of the day.....

 I have seen that either this kind of corn or wheat daliya with veggies or the multigrain soup , if taken at least once in a day while avoiding deep fried stuff ( eating the usual daal chawal n stuffed parathas made in minimum oil or ghee is okay) and doing mild exercise ....helps in a steady weight loss....which does not come back on you......try this as many of my real life friends have benefited.......

other versions of such fiber rich recipes made with wheat daliya ...

baby corn with dalya
  
brussels sprouts with couscous

daliya tahiri

methi pulav with daliya

dates laddoo with flaxseeds and sesame

Dates are considered energy giving and healing food , it heals the disturbances of intestines and is a mild but effective laxative .They are also considered a tonic food especially for heart weakness and as a convalescence food , boiling the dates with milk or even water makes it a easily digestible tonic food.

Dates have 32 mg of Calcium, 35 mg of Magnesium, 40 mg Phosphorus and 652 mg potassium per 100 gm weight ...rich in Vit A , Bcomplex and folic acid.....and 20 different types of amino acids and selenium to keep the immune system healthy....truly qualified to be called a super food.

They are good for weight loss diets also as they satisfy your sweet tooth by their intense flavor and do not cause craving for more sweet food like other refined sugar products . A single date has 23 kcal energy and it becomes a good substitute for sweets and when combined with omega 3 rich flax seeds and sesame the dates become super nutritious and healthy food...

Fresh dates are sticky in texture and i sometimes use it as a natural sweetener and a binder for a sweetmeat preparation.......this laddoo is simple to make but it's yummy if you like dates......... flax seeds and sesame have a nice nutty flavor and add to the taste of dates in this preparation toasted almonda can be powdered coarsely and added to this mixture if you do not like flax seeds and sesame .......

To prepare the laddoos you just need a few minutes to chop the deseeded dates...

 roast 3 tbsp each of flax seeds and sesame in the microwave for 2 minutes on high, cool and grind to make a coarse powder in mixie....

now add a cup of chopped dates in the jar and run the mixie for a few more seconds to combine the dates and the seeds together.........

and now take out , and make small balls and roll to make laddoos.......it keeps well on room temperature , but consume it within a few days as the oils in the flax seeds and sesame may become rancid after exposure to air...make fresh again whenever needed ...it's just so quick n easy...

enjoy......

health pao bhaji made from scratch

 This pav bhaji is special because the pav is homemade , the bhaji masala is homemade and the bhaji is made with pumpkin.......so it's pumpkin bhaji with a homemade pav........as it is made from scratch..... the text is a bit long so jump to the recipe if you find the rumblings too much....:):)

Pav bhaji is something which comes in the category of comfort food for many of us.............. and like most of the popular foods which have survived the test of time and have been popular as fullfilling street food , aka, pizza, burgers, vada pav and litti chokha , this was also a poor man's food when it was not marketed in the way it is done now.........you find pav bhaji masala mix so easily and the pav is always on the shelves of local bakeries.......not to forget every street eatery serving this as a filling meal...........

There is only one problem with this yummy delight when you are enjoying it in the original form........it is soaked in butter......the pav is literally fried in butter and the bhaji has a generous topping of butter over it...so much so that when the plate arrives in front of you, it has a pool of butter over the bhaji which overflows and drenches the already drunk pav......i tell you i am grown up loving that version of pav bhaji.....but now becoming more health conscious it comes as a big eeeks......

 When i started making my low fat version , read butter less version of pav bhaji , i realised the buttery version is so overpowering with all things butter that the real taste of the bhaji n natural softness of bun is overlooked..........i know you wouldn't believe me , but once you eat this one you'll stick to this ( will tell you more reasons to do so)...and many people even don't realize it has no butter......until i tell them........the flavors are so rich that butter is so easily forgotten here........

Before proceeding further, i must say i love this with my whole wheat buns with flax seeds and sesame 
and though i have been making many breads with all the healthy flours , i had never made a white bread, thinking it is so easily available in the market....actually i had started making all those healthy breads because they are not so easily available here and if so , are way too costly.........this time i decided to bake a white bun for pav bhaji and was delighted to see that it was way better than the market ones and i decided never to buy even these white pav again.......

these were so beautiful with soft and airy interiors.............

i made them using fresh yeast and a little bit of fresh home made malai for leavening ( instead of butter) and the result was so encouraging that i did not even toast them to serve with the bhaji......it was yummy as it is...

Procedure and ingredient for pav........

To make the buns i used a rectangular pyrex bowl and placed the dough rounds 2 inch apart and greased the sides of the rounds , after the doubling up they got closer and the edges touched each other to make perfect square buns........

dough was made using all pupose flour (300 gm ) with 1/2 tbsp of fresh yeast foamed or proofed in 50 ml of warm water n sugar solution , 1.5 tbsp of fresh homemade malai or cream and just enough warm milk to knead a soft and silky dough........rest the dough till i doubles , punch and knead again to make it more soft n silky and let it rise again once......when doubled , divide into 6 portions, make smooth balls and keep in the greased rectangular bowl as stated above....wait till balls double and bake in preheated oven till cooked..........i microwaved them for 4 minutes and then grilled them for 8 minutes..........

Now comes the special bhaji........

the bhaji is even more special....i make it with many combinations of veggies but this pumpkin bhaji is my favorite , as it is loaded with fiber and all the antioxidants.......and it is so yummy ........and i cook it in a different manner too......instead of cooking the veggies together and mashing them later, i fine chop them in my chopper ( processor) one by one and keep on adding to the kadai....the chopping and cooking goes on side by side........

ingredients for bhaji....
pumpkin ripe and yellow in color with skin, cubed 500 gms
fully ripe tomatoes 500 gms
boiled potatoes 100 gms
green coriander leaves with stems and chopped finely keeping the stems and leaves separate..100 gms
ginger 2 inch piece
garlic 6 small cloves
onion 1 no.

Ingredients for the masala..

whole dried red chillies 50 gm
whole corianderseeds 50 gm
cumin seeds 25 gm
black peppercorns 25 gm
cinnammon ( Indian) 10 sticks
cloves 25 gm
black cardamoms 6-7 nos.
fennel seeds 25 gms
bay leaves dried chopped with a scissor 10 nos.

dry roast all these or  microwave on medium power for 2 minutes ....cool and grind in in dry grinding jar of your mixie....this is to be kept in an airtight container and this quantity can be used 3-4 times depending on the quantity you are making..........


Amchoor can be added in the bhaji if you feel that the tomatoes are not sour enough......
 ghee 1 tbsp

Procedure for making the bhaji...

Process the ginger garlic and onion together in your chopper or processor ...or make a coarse paste in mixie..

Heat ghee in a wide kadai ( i used the kadai in which i had made ghee so this much ghee was already coating the kadai).....throw in the ginger garlic and onion mix and fry till translucent....

Throw in 3 tbsp of the prepared pav bhaji masala into it and roast till fragrant on low heat......

at this point you may add some additional red chilly powder as i did to get more heat into the bhaji ....or skip if you don't like it hot....it will be very fragrant till now......

Meanwhile process the cubed pumpkin pieces into a chopper and throw into the kadai when the masala gets fragrant.....add salt to taste , mix well and cook covered for 5 minutes or so..

Meanwhile process the tomatoes too into the chopper and just when the pumpkin looks translucent , pour in the tomatoes and chopped coriander stems at this point...the coriander stems added at this point make the bhaji more flavorful........

mix well and cook covered foe another 5 minutes or so and then add the mashed boiled potatoes and keep stirring and cooking the mixture for a while......you will need to add some water to it as it gets drier after adding mashed potatoes........i added 400 ml of water.....

when it is cooked after about 5-6 minutes of cooking put off the flame and add chopped coriander leaves on top , mix lightly , cover and allow to sit for a while before serving........

Chopped onion tastes good with  pavbhaji ....

You are free to add butter but try it once without butter and i am sure you will dissociate butter with pavbhaji for ever......:)

enjoy health with good food......healthy food....:)