Thursday, 14 April 2016

Spicy snapper with steamed veges and salad

  • Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
  • You need protein for your muscles, bones, and the rest of your body.
  • Babies need about 10 grams a day.
  • School-age kids need 19-34 grams a day.
  • Teenage boys need up to 52 grams a day.
  • Teenage girls need 46 grams a day.
  • Adult men need about 56 grams a day.
  • Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding).
  • AMOUNT OF PROTEIN IN ALL INGREDIENTS:
  • This recipe gives all your protein needs for a day in one meal.
  • 1 fillet of snapper has approximately 40 grams of protein.
  • 1 cup broccoli has approximately 3 grams of protein.
  • 100 grams of beans has nearly 2 grams of protein.
  • 100 grams of peas has nearly 5.5 grams of protein.
  • 100 grams of cabbage has 1.3 grams of protein.
  • 100 grams carrot and tomato each has 0.9 grams of protein.
  • 100 grams of capsicum has 2 grams of protein.
  • 100 grams of blueberries has 0.7 grams of protein.
  • 5 almonds have nearly 1.28 grams of protein.
  • 5 walnuts have nearly 3 grams of protein.
  • 1 table spoon chia seeds has 2 grams protein.
  • 1 tablespoon flax seeds has 0.5 grams of protein.
You can include all the above in 1 meal and is still not heavy,it's very light on tummy and easy to prepare.
It's very healthy too it gives all the fibre,vitamins,minerals,omega 3's and omega 
6's,protein,carbohydrates you need for whole day in one meal.

I have chosen non meat varieties of protein,which are not only healthy but good for cholesterol levels and heart.

Which followed promptly may promote weight loss too.

Shallow fried snapper:
Soak fish fillet in lemon juice and salt for 5 to 10 minutes and wash it and add red chilli powder,turmeric powder,pepper powder,salt,ginger garlic paste and marinate it for 1 hour or so and either shallow fry or steam it.

Here I have swallowed fried it in a non stick pan.

STEAMED VEGGIES:

 Steam peas,broccoli,and beans either in an  electric steamer or normal electric rice cooker which comes with plastic bowl(which has holes  like a colander).

SALAD: VIBGYOR(red cabbage,almonds,blue berries,broccoli,yellow capsicum,carrot,tomato).

You can add almonds,walnuts,chia seeds,flax seeds and cranberries to the salad to boost your protein needs and healthy omega 3 and omega 6.

Drizzle little extra virgin olive oil and lemon juice on salad and serve.




























Beerakaya pesarapappu or turai with moong daal

Beerakaya pesarapappu is also known as turai (Hindi) or ridge guard (English).

It can be cooked by itself or with any lentils,most commonly with pesarapappu( moong dal or green gram).

It is a very quick recipe,doesn't take much effort and time.

It goes well with rice and pulka( chapati or Indian bread).

Ingredients :
Pesarapappu: 1 cup

1 small onion1 green chilli

1/4 teaspoon red chilli powder

2 strands of curry leaves

Few coriander leaves

1 table spoon ginger garlic paste

1/2 tablespoon turmeric

1/2 teaspoon mustard seeds

1/2 teaspoon cumin seeds

Pinch of asafoetida

3 tablespoons oil

Coriander powder 1 tablespoon( look for my coriander  powder recipe)

Salt as per taste

Water for required consistency

Procedure:

Wash and chop all the vegetables,wash your dal and keep it a side.

Now take a pan and add oil,once it heats up add cumin seeds,mustard seeds and asafoetida.

Later add chilli and onion and let them fry,add little salt to brown onions quickly.

Now add turmeric and ginger garlic paste and let it cook for 2 - 3 minutes and later add beerakaya(ridge guard or turai).

Now cover with a lid and let it cook until beerakaya is nice and soft,this is when you add pesarapappu

and add red chilli powder and let it fry in that oil for 2 minutes and now add water and cover with a
lid.

Once dal is cooked add left over salt and add coriander powder and let it cook for 2 more minutes and switch off the flame.

Now serve with hot pulka's or rice.








































Dosa with spicy peanut chutney

Dosa is a South Indian delicacy which is made of  rice and black gram.

You can make many kinds of dosa's but iam making simple plain dosa.

DOSA:

Ingredients:

Black gram or urad dal or minapappu: 1 cup

Rice : 2 cups
Fenugreek seeds or methi seeds or menthulu: 1/2 tea spoon.

Fenugreek seeds give nice aroma and slightly brownish dosa.

Soak  all the above ingredients for 4 hours and grind them to smooth paste in a grinder or a mixer.

Allow it to ferment ( in tropical areas it ferments quickly but in colder areas it takes overnight)

It almost doubles up in size,that's when it's ready to make yummy crispy dosa's.

Once it ferments add salt and required amount of water.

Don't make it too runny or too thick.

once the batter is ready,take batter either in a small bowl or a spoon and spread it evenly over a  heated non stick pan,don't rush just continue making circles and drizzle little oil on top and let it cook over medium to high heat.

you can either flip it or cook only on one side either way it tastes good.

You can use  a half sliced onion dipped in oil to spread oil evenly over the non stick pan in between your dosa's,it gives you nice flavour and aroma.

You can serve it with any chutney or pickle but it tastes good with peanut chutney.

People who have allergies with peanut chutney they can try with tomato or coconut chutney.

PEANUT  CHUTNEY:

I make different peanut chutney's but here is the most simple yet yummy and spicy one.

Ingredients
:
Grinding:

Peanuts : 1 cup

Tamarind: Size of a half  lemon

Green chillies: 3 - 4 (you can add little less if you don't eat this chilli)

Garlic cloves: 3

Cumin seeds: 1 teaspoon

Salt as per taste

Water 1 - 1.5 cups depending on consistency

TEMPERING:(optional if you don't want to use oil)

Oil: 1 tablespoon

Red chillies whole: 1

Cumin seeds: 1/2 tea spoon

Mustard seeds: 1/2 teaspoon

Curry leaves: 1 - 2 strands

Procedure:


Dry roast peanuts and let them cool and later grind all the ingredients required for grinding and make into a smooth paste.

Now take a pan,add oil and once it heats up add mustard seeds,cumin seeds,red chillies and curry leaves and let all these fry until crispy and add it to the chutney.

And serve it with crispy dosa's.

TIPS:

Don't add salt to the dosa batter before it ferments, add salt after it ferments.

Salt stops or slows fermenting process.

Hope you will enjoy making yummy dosa's please do write to me,I would love to here from you,thank you๐Ÿ˜Š๐Ÿ˜Š














Home made Yougurt or curd

Home made yogurt it quite common in India but in overseas especially in colder climates it's very problematic to make yogurt.

I prefer home made yogurt.which you can make in the comfort of your own home and how much and when ever you want.

Let's make yogurt:

Milk (not trim or lite version) : 1 litre

Yougurt : 5 table spoons

Hot water : as per requirement

Procedure:

Boil the milk for sometime until you can see a layer of cream on top.

Switch it off and get it off the flame and cool it for 10 minutes or so.

Don't let it cool too much,it should be still hot when you add yougurt to it(unlike India where you almost cool it completely)

Mix it thoroughly or  pour it from one container to another couple of times to mix it well.

Now pour little boiled water from kettle to a pan with enclosed lid ( example pressure cooker) and immerse this bowl of  milk with mixed yougurt for curdling and cover this with a plate and close with  the pan's lid.

Water level should be below the level of  yougurt container .

TIPS:
Don't use glass,as it can crack with the change of temperatures,stainless steel would be a better option.

Hope you can start making yougurt at the comfort of you own home.

Enjoy  yummy,delicious,sweet yougurt rich in probiotics everyday,Happy Cooking๐Ÿ˜Š๐Ÿ˜Š









Coriander powder or plain masala

plain masala is commonly sold as dhaniya powder or coriander powder in Indian stores(which is usually bland and doesn't add any taste to the curry)

But I do some variations in general masala which can be used in every day cooking,which enhances the dish taste immensely.

So please try this one and you can always make it in bulk and store it and use it everyday.

Ingredients:

Coriander seeds:  3 cups

Cardamom: 1/2 table spoon

Cloves: 1 tablespoon

Garlic: 1 whole pod (do not peel the skin)

Salt: 1 table spoon

Procedure: Dry roast coriander seeds first,don't burn them roast them until a slight change in color.

Later dry roast cardamom and cloves slightly.

Then grind the above to fine powder,then add unpeeled garlic cloves and salt and grind to a fine powder.

You might get lumps but stir it with a spoon and grind it again,once done let it cool and store in an air tight container.

This masala can be used for all the curries including non vegetarian curries too,it gives a nice flavour and aroma to all the curries.

Once done you can still see some skin of garlic in  the powder its normal,so not to worry just use it as it is.

Happy cooking and experimenting.

Please write to me your valuable experiences and comments and tips.

Thank you๐Ÿ˜Š๐Ÿ˜Š

Punugulu with spicy tomato chutney


PUNUGULU

I have a special place for punugulu in my food corner.

Me and my family had them on the street,while we were returning back from bhadrachalam,they tasted heavenly. I still remember how we enjoyed those hot punugulu with spicy tomato chutney.

Since then I make it very often and my kids love them too.

Let's note the ingredients: for punugulu

4. Cups thick Dosa batter

1/4 cup sour yougurt or curd

1 green chilli finely chopped

1/4 teaspoon baking soda

2 - 3 tablespoons white flour or maida

1 table spoon cumin seeds

Oil for deep frying

Salt to taste

Procedure:
 Mix all the above ingredients and deep fry them until nice and crispy outside and cooked inside.

And serve them with tomato chutney or peanut chutney.

TOMATO CHUTNEY

Tomato chutney tastes nice with any breakfast dishes or snacks (pindi vantalu) or rice.

INGREDIENTS : for tomato chutney

5 large tomatoes chopped

Green chillies: 5 - 6

Garlic cloves: 3

Tamarind: size of half a lemon

Cumin seeds: 1 teaspoon

Coriander seeds: 1 teaspoon

Curry leaves: 2 strands

Coriander leaves: 1 fistful

Salt as per taste

Oil: 2 - 3 tablespoons

Procedure:

Take a pan and put 1 table spoon oil and fry all the ingredients except tomato and tamarind.

Soak tamarind in little water,just to make it soft for grinding later.

Now remove all the fried stuff in a plate and let them cool down.

Now fry chopped tomatoes in the same pan with little oil,put a lid and then cook until mushy and all the water in the tomatoes disappear and switch off the flame and let it cool down.

Grind the all the ingredients except tomato.

Once it's grinded well add tomatoes and grind to a fine consistency.

Tempering tomato chutney: take a pan and add little oil and add mustard seeds,cumin seeds,red chillies,asafoetida,curry leaves,turmeric.

And add above tempering to tomato chutney. (Tempering  is optional)

Note: pics show peanut chutney but recipe is not here it's in dosa with peanut chutney recipe.

Iam sure you will love this dish,please write to me your experiences,thank you๐Ÿ˜Š๐Ÿ˜Š