KOLHAPURI MUTTON MASALA

INGREDIENTS
Ingredients for the Mutton

750 grams Mutton (Bone on plus boneless)(goat or other game meat can be used)
6-7 Garlic pods
1 inch piece Ginger
1/2 teaspoon Turmeric powder
2 medium Onions (chopped finely)
1 cup olive Oil
PASTE A:
2 teaspoons Poppy seeds
1 1/2 teaspoons Cumin seeds
1 1/2 teaspoons Sesame seeds
1/3 Cup chopped Coriander
PASTE B:
3 Onions (sliced finely)
5 medium Tomatoes (pureed)
4-5 teaspoons Kolhapuri masala (depending on spice tolerance) find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

4 tablespoons Tomato paste/puree (ready pack-optional)
Chopped Coriander (To Garnish)

INSTRUCTIONS

For the Mutton Masala:

1.Wash the mutton well and keep aside. Ensure all the water has completely been drained.
2. Firstly, grind the ginger and garlic to a paste and mix it with the turmeric and marinate the mutton with this paste for half an hour.

  1. Heat about half cup of oil in a pan and brown the finely chopped onions. Add the marinated mutton and sufficient water to cover the mutton and let this cook covered for about an hour or pressure cook for 23 minutes.
    PASTE A:
  2. Dry roast the Poppy seeds, cumin and sesame seeds separately and then mix together.
  3. Add a handful of chopped coriander to a spice grinder and grind well to a smooth paste. You may add a teaspoon of water to this and add to the mixture.
    PASTE B:
  4. Dry roast the sliced onions and fry till reddish brown in colour. Add a tablespoon of oil in the end. Grind the fried onions to a paste.
    2. Next Blanch the tomatoes for about 20 minutes. Peel the skin off and puree them.
    3. Heat the remaining half cup of oil. Add the fired Onion paste and fry for a minute or two. Next add the fresh tomato Puree and cook till it combines well with the onion mix and it release the oil.
  5. Add a teaspoon of the Kolhapuri masala and fry further. Lastly add the seeds paste and mix well. Add some water and cook for 5 minutes.
    Now add the above entire curry mixture to the cooked Mutton. Add 4 more teaspoons of Kolhapuri masala. (Add more if you want it spicy). Add a little water if the curry is too thick and garnish with chopped coriander.
    5. Serve with steamed vegetables or a salad.

 

INDIAN SPICED CAULIFLOWER RECIPE

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 teaspoon coriander seeds
  • 1 teaspoon cumin seeds
  • 1 teaspoon curry powder
  • 1 teaspoon turmeric powder
  • 1 large head cauliflower, cored, broken into 1-inch florets
  • Freshly ground black pepper
  • 1 teaspoon finely grated peeled ginger
  • 1 teaspoon finely grated lime zest

INSTRUCTIONS

  1. Preheat oven to 450°F/240°C. Stir oil, coriander seeds, cumin seeds, curry, and turmeric in a large bowl to combine. Add cauliflower and season with pepper. Toss to coat cauliflower evenly. Arrange in a single layer on a large rimmed baking sheet (scrape any extra seasoning from bowl over cauliflower). Roast until cauliflower is brown around edges and crisp-tender, 10–15 minutes.
  2. Transfer to a platter and sprinkle ginger and lime zest over. Serve warm or room temperature.

Adapted from https://www.bonappetit.com/recipe/indian-style-cauliflower?intcid=inline_amp

http://www.findtex.com.au/diabetic-foods/roasted-turmeric-cauliflower/

 

FISH CURRY
INGREDIENTS
Marination for fish curry
500 grams Fish (half kg)
1 tsp ginger garlic paste
¼ tsp turmeric
¼ to ½ tsp red chilli powder
for fish curry
2 tbsp Olive oil (adjust as needed)
2 medium onions sliced or ¾ cup sliced
2 medium ripe tomatoes ripe
½ tsp saunf (fennel seeds, optional)
2 tbsp chopped cashew nuts
1 tsp red chilli powder (adjust as needed)
½ tsp cumin (or jeera)
1 to 2 green chili (chopped or slit)
1 sprig curry leaves or small bay leaf
1 small onion chopped finely (optional)
1 tsp ginger garlic paste
1 to 1 ½ tsp masala or curry powder as needed (refer notes)
1 ¼ cup water
INSTRUCTIONS
Preparation for fish curry
1. Marinate fish with ingredients mentioned under marination. Set aside till needed.
2. Fry onions in 1 tbsp oil until lightly golden. Sauté tomatoes as well until soft and mushy.
3. Next add the cashew nuts, saunf, red chili powder & turmeric. Fry until the mixture turns fragrant & raw smell has gone away.
4. Cool this & blend to a smooth or coarse paste to suit your liking. If needed add 2 tbsp water to blend well.
5. Fry fish in 1 tsp olive oil slightly until the raw smell goes away just for 2 to 3 mins on both sides. You can also sear the fish.
Making fish curry
1. Add 1 tbsp more oil to the pan. Allow cumin to splutter. Fry onions, curry leaves & green chili until the onions turn golden.
2. Sauté ginger garlic until the raw smell goes off.
3. Add the ground paste, red chili powder (optional) and masala. Fry until the mixture smells good.
4. Pour 1 ¼ cup water. Bring it to a boil. Cook until the oil begins to separate and the gravy thickens.
5. Drop the fish pieces and cook on a medium heat covered.
6. Gently flip them after 3 to 4 mins or more depending on the thickness of the piece.
7. Cook on both the sides until done. Fish pieces bulge a bit when cooked completely.
8. Garnish fish curry with coriander leaves if desired.
Recipe Notes
The kind of masala to use depends on one’s choice of the gravy. Some folks do not prefer a milder masala as they like to keep the fish flavour dominant. Adjust the quantity of masala to suit your taste

Recipes for masala can be found here.

http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Recipes for curry powder can be found here.

http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/

 

CHICKEN WINGS

INGREDIENTS

  • 1/2 kg chicken wings as much skin removes as you can.
  • 2 onions finely julienned
  • 3 tomatoes sliced
  • 1 capsicum finely julienned
  • 1 1/2 tsp ginger-garlic paste
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • 1 1/2 tsp coriander powder
  • 1 1/2 tsp cumin powder
  • 3 dry red chili
  • 1/2 tsp cumin seeds
  • 1/2 tsp coriander seeds
  • 1/2 cup water
  • 1/2 lime juice
  • 2 tsp refined oil
  • 1 Tbsp olive oil

INSTRUCTIONS
To Marinate the chicken wings.

  1. Drizzle the chicken wings with olive oil. Then add ginger-garlic paste, turmeric powder, chili powder, coriander powder, and cumin powder and massage the chicken wings gently.
  2. Heat up the pan and drizzle with one tsp oil and sear the wings in it.

For bhuna masala:

  1. Heat up the pan and drizzle it with 1 tsp of oil and add dry red chili, cumin seeds and coriander seeds.
  2. Sauté it lightly. Then mix chicken wings with the bhuna masala.
  3. Add onions and sauté it un till golden brown.
  4. Add tomatoes and cook for 2-3 minutes. Then add the water, lime and capsicum and let it cook away for 2-3 minutes more.
  5. Sprinkle chopped coriander leaves to garnish.

http://www.findtex.com.au/recipes/chicken/hot-spicy-chicken/

 

MADRASI CHICKEN

INGREDIENTS:
Simply sufi breast fillets ½ kg (Omega-3 chicken breasts)
Dhania powder (Coriander powder) 1 tsp
Lal mirch powder (Red chili powder) ½ tsp or to taste

Haldee powder (Turmeric powder) ½ tsp
Paprika powder 1 & ½ tsp Zeera (Cumin seeds) roasted & crushed ½ tsp

Mustard powder 1 & ½ tsp
Pani (Water) ½ Cup or as required
Pyaz (Onion) 1 large
Hari mirch (Green chilies) 1-2
Lehsan (Garlic) 5-6 cloves

Adrak (Ginger) 2.5 cm piece

Curry pata (Curry leaves) 8-10

Tamatar (Tomatoes) blanched 2 medium
Olive cooking oil ¼ Cup

Hara dhania (Fresh coriander) chopped 1-2 tbs

Hara dhania (Fresh coriander) chopped
INSTRUCTIONS:
1. Cut chicken fillets into cubes then wash & pat dry and set aside.

  1. In a bowl, add coriander powder, red chili powder, turmeric powder, paprika powder, cumin seeds, mustard powder, water and mix well.
  2. In a blender, add onion, green chili, garlic, ginger, curry leaves, blend well & set aside.
  3. Remove skin of blanched tomatoes.
  4. In a blender, add tomatoes and blend to make a puree & set aside.
  5. In a pot, add the chicken and the olive oil the blended onion mixture and cook for 5 minutes.
  6. Mix well cook until it changes colour and fry until light golden.
  7. Add the tomato puree and water mix well and cook for 6-8 minutes.
  8. Now add prepared spices mixture, mix well and bring it to boil.
  9. Add fresh coriander, cover and cook on low heat for 8-10 minutes.
  10. Garnish with fresh coriander & serve

http://www.findtex.com.au/recipes/chicken/hot-spicy-chicken/

 

BITE BARIR CHICKEN ROAST

INGREDIENTS:
Chicken tikka pieces 1 kg Lal mirch powder (Red chili powder) 1 tsp or to taste

Adrak lehsan paste (Ginger garlic paste) 1 tbs
Dahi (Yogurt) 2 tbs
Badam (Almonds) 8-10 Kaju (Cashew nuts) 10-12 Hari mirch (Green chilies) 3-4 Pyaz (Onion) 1 small Pani (Water) 1-2 tbs
Dahi (Yogurt) whisked ¾ Cup
Masala powder 1 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
Jaifil powder (Nutmeg powder) ¼ tsp
Lal mirch powder (Red chili powder) 1 & ½ tsp or to taste
Javatri powder (Mace powder) ¼ tsp
Cooking Olive oil ¾ Cup
Pyaz (Onion) sliced 1 medium
Hari elaichi (Green cardamom) 5-6
Sabut kali mirch (Whole black pepper) ½ tsp
Tez paat (Bay leaves) 2 Darchini (Cinnamon sticks) 2
Zeera (Cumin seeds) 1 tsp Adrak lehsan paste (Ginger garlic paste) 1 & ½ tbs Tomato paste 3 tbs
Pani (Water) warm 1 Cup or as required
Pyaz (Onion) fried 2 tbs Dry milk powder 1 tbs
INSTRUCTIONS
1. Add cuts on chicken tikka pieces with the help of the knife.

  1. In a bowl, add chicken pieces, red chili powder, ginger, garlic paste and yogurt mix well, cover and marinate for 30 minutes & set aside.
  2. In a spice grinder, add almonds, cashew nuts and grind well.
  3. Add green chilies, onion, water, grind well & set aside.
  4. In a bowl, add yogurt, grinded almond & cashew paste, masala powder, nutmeg powder, red chili powder, mace powder, mix well & set aside.
  5. In a pot, add cooking oil, marinated chicken pieces and fry from both sides until golden brown (8-10 minutes each side) & set aside.
  6. In the same pot, add onion and mix.
  7. Add green cardamom, whole black pepper, bay leaves, cinnamon sticks, cumin seeds, mix well and fry until light golden.
  8. Add ginger garlic paste and mix well for 2 minutes.
  9. Add tomato paste and mix well.
  10. Now add prepared yogurt marination, mix well and cook for 5 minutes.
  11. Add warm water and mix well.
  12. Add fried chicken pieces, fried onion and dry milk powder cover and cook on low heat for 12-15 minutes or until oil separates

 

      

CHICKEN KORMA

This recipe is amongst my all time favourites Indian recipes. The real beauty of this recipe lies in its simplicity. Most of the ingredients are cooked together on slow-medium heat.

INGREDIENTS

750 grams chicken (drumsticks) skin removed
12 tbsp whole milk yogurt
2.5 cm ginger julienne
1 tsp garlic paste
6 cloves
6 pepper corns
6 green cardamoms
3 black cardamoms
1/2 tsp mace (nutmeg)
1/2 tsp nutmeg powder
1 tsp red chilli powder
1 tsp masala
1 tsp coriander powder
1 large onion, thinly sliced
6 tbsp olive oil

INSTRUCTIONS

  1. Whisk the yogurt and mix all spices; add the chicken to the spiced yogurt
  2. Heat the olive oil in a large stoneware fry pan and fry the onion till it turns dark
  3. Strain the fried onions to remove oil.
  4. Remove the pan from heat for a few minutes to let the (residual) oil cool down; this is important because adding yogurt to hot oil would make it curdle, which should be avoided
  5. Once the pan has cooled down, add the chicken soaked in spiced yogurt
  6. Cook on low-medium heat for about 30 minutes, stirring intermittently
  7. Add the fried onion.
  8. Cook for another 15 minutes and the Chicken Korma is ready! Enjoy with a salad or steamed vegetables.

http://www.findtex.com.au/recipes/chicken/chicken-korma/

 

FISH CURRY

INGREDIENTS
½ kg fish of your choice
1 tbsp olive oil
1 tbsp garlic paste
½ tbsp ginger paste
1 big/2 small onion ground into a paste
2-3 medium sized tomatoes pureed
1-2 cloves
4-6 black peppercorns
1 cinnamon stick
1 bay leaf
½ cup Greek yoghurt
¼ tsp turmeric powder
2 tsp coriander powder
1 tsp chilly powder
¼ garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
2 green chillies
Fresh coriander leaves

INSTRUCTIONS
1. Heat the oil in a wok, add bay leaves, peppercorns, cinnamon stick and cloves, let them crackle and add ginger and garlic paste, roast the paste on low heat.

  1. Once the ginger and garlic paste turns light brown, add the onion paste and cook till it turns dark.
  2. Now tip in the pureed tomatoes, turmeric, coriander and red chilly powder and cook well, till all the water from tomatoes is absorbed and all the spices blend well.
  3. Add the fish pieces, cover with a lid and cook for about 5 minutes on medium heat.
  4. Uncover and create a hole in the middle of the wok, reduce the heat and add cold yoghurt; gradually fold in the curry, cover and cook once again for about 15 minutes or till the fish becomes tender, keep stirring at regular intervals
  5. Finally, add some garam masala, serve in a dish and garnish with green chillies and coriander leaves
  6. Enjoy the fiery and tangy fish curry with a salad

 

CHICKEN TIKKA MASALA

INGREDIENTS
for 5 servings

CHICKEN MARINADE

3 boneless, skinless chicken breasts
½ cup plain yogurt
Juice of 1 lemon
6 cloves garlic, minced
1 tablespoon minced ginger
2 teaspoons ground cumin
2 teaspoons garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
2 teaspoons paprika
SAUCE

3 tablespoons Olive oil
1 large onion, finely chopped
2 tablespoons minced ginger
8 cloves garlic, minced
2 teaspoons ground cumin
2 teaspoons ground turmeric
2 teaspoons ground coriander
2 teaspoons paprika
2 teaspoons chili powder
2 teaspoons garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1 tablespoon tomato puree
1 ¼ cups water
1 cup heavy cream
chopped fresh cilantro leaves, for garnish
SPECIAL EQUIPMENT

Bamboo or wooden skewers

INSTRUCTIONS
1. Slice the chicken into bite-sized chunks. Combine the cubed chicken with the yogurt, lemon juice, garlic, ginger, cumin, garam masala, and paprika and stir until well-coated.
2. Cover and refrigerate for at least 1 hour, or overnight.
3. Preheat the oven to 500°F (260°C). Line a high-sided baking pan or roasting tray with parchment paper.
4. Place the marinated chicken pieces on bamboo or wooden skewers, then set them over the prepared baking pan, making sure there is space underneath the chicken to help distribute the heat more evenly. Bake for about 15 minutes, until slightly dark brown on the edges.
5. Make the sauce: Heat the oil in a large pot over medium heat, then sauté the onions, ginger, and garlic until tender but not browned. Add the cumin, turmeric, coriander, paprika, chili powder, and garam masala and stir constantly for about 30 seconds, until the spices are fragrant. Stir in the tomato puree and 1 ¼ cups of water, then bring to a boil and cook for about 5 minutes. Pour in the cream.
6. Remove the chicken from the skewers and add to the sauce, cooking for another 1-2 minutes. Garnish with cilantro and serve with a salad or steamed vegetables.
Enjoy!

This and other spicy chicken recipes can be found here.

http://www.findtex.com.au/recipes/chicken/hot-spicy-chicken/

 

ANDHRA MUTTON FRY
INGREDIENTS
500 gms mutton pieces, bone in or boneless (cut into small pieces)
2 tbsp ginger garlic paste, adrak lahsun paste
1/2 tsp turmeric powder
2 tbsp Olive oil
3 tbsp red chili powder, lal mirch
2 tsp cumin powder, jeera powder
INSTRUCTIONS
1. Cut and clean the mutton pieces thoroughly.
2. Cook the mutton pieces in a pan along with ginger garlic paste and turmeric powder with sufficient water till done. If you are using the pressure cooker, add a cup of water and cook for about 3-4 whistles.
3. Cook till the mutton is tender, and all the water dries up from the mutton. If using pressure cooker, allow the steam to escape from the pressure cooker and cook till all the water is dried up from the mutton pieces.
4. Add oil to the mutton, and fry till it is nicely browned.
5. Now add the cumin powder, red chili powder. Fry till the raw smell vanishes from the spices and mutton is browned well
6. Your delicious andhra mutton fry recipe is ready to serve. Serve with coriander leaves, chopped green chili and lemon wedges.
Recipe Notes
Wash the mutton pieces with turmeric powder, wheat flour and vinegar to remove the raw smell from it.
Cut the mutton pieces into really small pieces for best taste and results.
Add or reduce chili powder according to your preference.

 

KAKORI KABAB

INGREDIENTS
Oven temp: 425F-220 C

2 cups minced mutton/lamb

1 tsp ginger-garlic paste

1/4 tsp powdered black pepper

2 tbsp chopped green coriander

Chopped green chillies to taste

4 cloves

1 black cardamom seeds

1/8 tsp powdered cinnamon

1 tsp cumin seeds

1 blade mace

1/4 tsp grated nutmeg

2 cups onions – sliced thin, and browned crisp in 1/2 cup ghee

1/4 cup bhuna chana – powdered

1 egg

brush some chaat masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Onion rings and lemon wedges for garnish
INSTRUCTIONS
1. Mix all ingredients except garnishes and let it stand for about 4 hours, then grind to form a smooth, thick paste.

  1. Knead this mixture well and mix in the egg.
  2. Cover and refrigerate for another hour.
  3. About 25 minutes before serving, shape the meat around the skewers and place the kebabs on to a grill over a drip tray, or in a pre-heated oven (also on a drip tray).

If cooking them over a charcoal grill, you will have to keep rotating them so that they brown and cook evenly.

  1. They should take 15-20 minutes to cook.
  2. Serve garnished with chaat masala onions and the lemon and serve with green chutney or a salad.

 

CHICKEN SATAY
INGREDIENTS
250 gm skinless/boneless chicken breasts cut into pieces

1 tsp ginger

1 tsp garlic

A big pinch of turmeric

1 tsp soy sauce

1 tsp red chilli paste

1 tsp olive oil

1 Lemon (juice)

For the peanut sauce:

1 cup peanuts (crushed coarsely)

1 medium onion

1 tsp ginger

1 stalk lemon grass (chopped)

2 lime leaves

2 tsp oil

1 tsp red chilli paste

1 cup milk

1/2 cup tamarind

Ginger and pepper to taste
INSTRUCTIONS
1. Marinate the chicken with all the ingredients. Thread them on to skewers.

2, Cook evenly on all sides.

For the peanut sauce:

  1. In a pot, sweat off the onions, ginger, lemon grass, lime leaves.
  2. Add in the crushed peanuts and the red chilli paste.
  3. Finally add the milk.
  4. Simmer and blend. Season to taste.

 

HOMEMADE CHICKEN TIKKA MASALA

INGREDIENTS
for 5 servings

CHICKEN MARINADE

3 boneless, skinless chicken breasts
½ cup natural yogurt
Juice of 1 lemon
6 cloves garlic, minced
1 tablespoon minced ginger

2 teaspoons ground cumin
2 teaspoons masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

2 teaspoons paprika
SAUCE

3 tablespoons Olive oil
1 large onion, finely chopped
2 tablespoons minced ginger
8 cloves garlic, minced
2 teaspoons ground cumin
2 teaspoons ground turmeric
2 teaspoons ground coriander
2 teaspoons paprika
2 teaspoons chili powder
2 teaspoons masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

1 tablespoon tomato puree
1 ¼ cups water
1 cup heavy cream
chopped fresh cilantro leaves, for garnish

SPECIAL EQUIPMENT

Bamboo or wooden skewers

INSTRUCTIONS
1. Slice the chicken into bite-sized chunks. Combine the cubed chicken with the yogurt, lemon juice, garlic, ginger, cumin, masala, and paprika and stir until well-coated.
2. Cover and refrigerate for at least 1 hour, or overnight.
3. Preheat the oven to 500°F (260°C). Line a high-sided baking pan or roasting tray with parchment paper.
4. Place the marinated chicken pieces on bamboo or wooden skewers, then set them over the prepared baking pan, making sure there is space underneath the chicken to help distribute the heat more evenly. Bake for about 15 minutes, until slightly dark brown on the edges.
5. Make the sauce: Heat the Olive oil in a large stoneware fry pan over medium heat, then sauté the onions, ginger, and garlic until tender but not browned. Add the cumin, turmeric, coriander, paprika, chili powder, and masala and stir constantly for about 30 seconds, until the spices are fragrant. Stir in the tomato puree and 1 ¼ cups of water, then bring to a boil and cook for about 5 minutes. Pour in the cream.
6. Remove the chicken from the skewers and add to the sauce, cooking for another 1-2 minutes. 7. Garnish with cilantro and serve with a salad or steamed vegetables.
8. Enjoy!

 

ANDHRA MUTTON FRY
INGREDIENTS

500 gms mutton pieces (goat meat), bone in or boneless (cut into small pieces)
2 tbsp ginger garlic paste, adrak lahsun paste
1/2 tsp turmeric powder
2 tbsp Olive oil
3 tbsp red chili powder, lal mirch
2 tsp cumin powder, jeera powder
INSTRUCTIONS
1. Cut and clean the mutton pieces thoroughly removing any visible fat.
2. Cook the mutton pieces in a pan along with ginger garlic paste and turmeric powder with sufficient water till done. If you are using the pressure cooker, add a cup of water and cook for about 3-4 whistles.
3. Cook till the mutton is tender, and all the water dries up from the mutton. If using pressure cooker, allow the steam to escape from the pressure cooker and cook till all the water is dried up from the mutton pieces.
4. Add Olive oil to the mutton, and fry till it is nicely browned.
5. Now add the cumin powder, red chili powder. Fry till the raw smell vanishes from the spices and mutton is browned well
6. Your delicious andhra mutton fry recipe is ready to serve. Serve with coriander leaves, chopped green chili and lemon wedges.
Recipe Notes
1. Wash the mutton pieces with turmeric powder and vinegar to remove the raw smell from it.
2. Cut the mutton pieces into very small pieces for best taste and results.
3. Add or reduce chili powder according to your preference.

  1. Serve with a salad or steamed vegetables.

 

CHICKEN CHANGEZI

INGREDIENTS
Skinless chicken pieces 1 kg
Onion 3 big sized (finely sliced)
Cashews 15-20 (soaked in warm water for 15 mins)
Olive oil 1/2 cup
1 cup of your favourite diabetic Milk
Ginger garlic paste 1 tbsp
Tomatoes 3 finely chopped
Coriander powder 1 tbsp
Kashmiri chilli powder 1.5 tsp
Masala powder 1/2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Cream 1/4 cup or natural yoghurt
Chaat masala 1/2 tsp find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

lemon juice 1 tbsp
Ginger Julienne 2 tbsp
Fresh coriander leaves 2 tbsp
Green chillies 2-3 slit lengthwise
INSTRUCTIONS

Heat olive oil in a pan and deep fry sliced onion until brown and crispy.
Remove the fried onion from oil and keep aside.
Grind the fried onions and cashews with 1/2 cup water in a grinder to make a thick paste.
Add chicken pieces in the olive oil and fry for 7-8 minutes or until golden.
Remove from oil and keep aside.
In a small bowl mix ginger garlic paste, coriander powder, kashmiri chilli powder and masala powder with 1/4 cup water.
In the remaining oil add the prepared masala mixture to the olive oil. Fry for 8-10 minutes on low heat.
Add chopped tomatoes and roast until tomatoes turn tender.
Add milk and cook for 4-5 minutes.
Add fried chicken pieces with 1 cup water, mix well, cover and cook on low heat for 12-15 minutes or until chicken becomes tender.
Add the cashew-onion paste, chaat masala and cook for another 5-6 minutes.
Add cream, green chillies, lemon juice and stir.
Garnish with green chillies, ginger pieces, fresh coriander leaves and cream.
Serve hot with steamed vegetables.

 

WHITE BADAMI KORMA

INGREDIENTS:
Almonds blanched 8-10

20-25 Poppy seeds 1 tbs
1 cup of your favourite diabetic Milk
Oil 2 tsp
Olive Oil 1 cup
Whole Spices 1 tsp
Black pepper 8
Cloves 4-5
Cardamom 3-4
Black cardamom 1 Cinnamon sticks 2
Ginger Paste ½ tbs
Garlic paste ½ tbs
Mutton/ goat or any lean meat 750 gm (Chicken could be used)
Red Chili powder 1 tsp Nutmeg Mace powder ½ tsp
Coriander powder 1 1/2 tsp Salt 1 1/2 tsp or to taste Green Cardamom Powder

Prepared Almond mixture Yogurt 1 & 1/2 Cup
Onion Fried 1 Cup
Whole spice powder 1 tsp

nutmeg and mace powder 1 tsp

Kewra water 1 tbs (Kewra Water is an aromatic water made from the distilled flowers of the tropical Kewra plant (pandanus odoratissimus). Kewra flowers have a sweet, perfumed, fruity flavour similar to that of rose flowers.)
INSTRUCTIONS:
1. In a blender add Almonds and poppy seeds with milk and blend to form a paste. Set aside.

  1. In a stoneware fry pan, heat oil and add whole spices and fry, add mutton and fry. 3. Add red chili powder, ginger paste and fry until meat changes colour.
  2. Add nutmeg and mace powder, cardamom powder and yogurt and give a good mix. Now add to the almonds’ blended mixture and mix well. Cover and cook for 20-25 mins or until meat is tender. Add water if and when required.
  3. Once meat is done add fried onion and mix. Add kewra water. Cook until desired thickness or gravy. Add garam masala. Garnish with fried almonds.
  4. Serve with steamed vegetables.

http://www.findtex.com.au/recipes/chicken/chicken-korma/

 

CHICKEN KORMA

INGREDIENTS

750 grams skinless chicken (drumsticks)
12 tbsp natural yogurt
1 inch ginger julienne
1 tsp garlic paste
6 cloves
6 pepper corns
6 green cardamoms
3 black cardamoms
1/2 tsp mace NB1
1/2 tsp nutmeg powder
1 tsp jeera
1 tsp red chilli powder
1 tsp garam masala find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

1 tsp coriander powder
1 large onion, thinly sliced
6 tbsp olive oil

INSTRUCTIONS

Whisk the yogurt and mix all spices; add the chicken to the spiced yogurt

Heat the olive oil in a large stoneware fry pan and fry the onion till it turns dark

Strain the fried onions.

Remove the fry pan from heat for a few minutes to let the (residual) oil cool down; this is important because adding yogurt to hot oil would make it curdle, which should be avoided

Once the pan has cooled down, add the chicken soaked in spiced yogurt

Cook on low-medium heat for about 30 minutes, stirring intermittently

Add the fried onion

Cook for another 15 minutes and Karim’s Shahi Korma is ready! Enjoy with steamed vegetables.

NB1 Mace, spice consisting of the dried aril, or lacy covering, of the nutmeg fruit of Myristica fragrans, a tropical evergreen tree. Mace has a slightly warm taste and a fragrance similar to that of nutmeg.

http://www.findtex.com.au/recipes/chicken/chicken-korma/

 

INDIAN SPICED CAULIFLOWER AND CHICKPEA SALAD

INGEDIENTS 2 servings

  • 1 tablespoon curry powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
  • 1 tablespoon olive oil
  • 1½ cups cauliflower florets
  • 1 cup canned no-salt-added garbanzo beans (chickpeas), rinsed and drained or dried soaked overnight.
  • ¾ cup ½-inch carrot slices
  • ¼ cup plain fat-free yogurt
  • 1 tablespoon lime juice
  • ½ teaspoon black pepper
  • ½ teaspoon grated fresh ginger or ¼ teaspoon ground ginger
  • ½ teaspoon minced fresh jalapeño chile pepper (see Tip) (optional)
  • 1 tablespoon fat-free milk (optional)
  • 2 cups torn red-tipped leaf lettuce
  • 1 cup packed fresh Italian parsley
  • ¼ cup thinly sliced red onion

INSTRUCTIONS

  1. Preheat oven to 450°F./ 230°C In a medium bowl, combine curry powder, and olive oil. Add the cauliflower, garbanzo bean and carrots; toss to coat. Spread mixture in a medium sized baking pan. Roast 20 to 25 minutes or until vegetables are tender, stirring once.
  2. Meanwhile, for dressing, in a small bowl, stir together the yogurt, lime juice and ginger and, if desired, jalapeño pepper. If needed, thin with milk to desired consistency.
  3. In a large bowl, combine roasted vegetables, lettuce, parsley and onion. Top with dressing; toss to coat.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Nutrition information

Serving size: 2½ cups

  • Per serving: 241 calories; 9 g fat (1 g sat); 10 g fibre; 33 g carbohydrates; 11 g protein; 118 mcg folate; 1 mg cholesterol; 8 g sugars; 12,311 IU vitamin A; 84 mg vitamin C; 168 mg calcium; 3 mg iron; 405 mg sodium; 752 mg potassium
  • Nutrition Bonus: Vitamin A (246% daily value), Vitamin C (140% dv), Folate (30% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2½ vegetable, 1½ fat, 1 starch, ½ lean protein

Adapted from www.eatingwell.com/recipe/267467/indian-spiced-cauliflower-chickpea-salad/?utm_campaign=eatingwell_eatingwell&utm_term=59DD56CA-D795-11E8-9276-D66C0F4A2151&utm_source=facebook.com&utm_content=link_diabeticliving_recipes&utm_medium=social&fbclid=IwAR2QnH-wAcEOoIzSJ_xxQUJLPNtjWMfdbe-KBoCZonfP7boqnjXNHQS9CX0

 

AMRITSARI TANDOORI CHICKEN

INGREDIENTS
5 Servings-+
2 teaspoon red chilli powder
2 teaspoon lemon juice
1 pieces cinnamon stick
salt as required
3 piece green cardamom
2 tablespoon olive oil for cooking
3 tablespoon olive oil for marinade
1 teaspoon coriander seeds
2 leaves bay leaf
2 teaspoon peppercorns
6 clove
2 black cardamom
1 1/2 cup thick sour curd (natural yoghurt)
2 tablespoon ginger paste
750 gm chicken
1/2 teaspoon turmeric

INSTRUCTIONS
1. To make this delicious chicken recipe, cut the chicken into 10 pieces. In a bowl, mix olive oil, red chili powder, curd (natural yoghurt), ginger paste, lemon juice and garlic paste. Now with the help of a silicon brush, apply this mixture on to the chicken pieces.
2. Next, grind cumin seeds, peppercorn, turmeric powder, cinnamon stick, bay leaf, cloves and cardamoms in a grinder. Grind them to a fine powder. Transfer this powder into a bowl and with the help of a silicon brush, apply this masala over the chicken pieces. Keep the chicken pieces aside for one night.
3. Next morning, place these marinated chicken pieces over the griller and grill them until brown. Keep applying olive oil over the pieces at regular intervals. Serve hot and enjoy!

 

WHITE CHICKEN KORMA
INGREDIENTS

1 kg skinless chicken cut into small pieces (use either bone-in or boneless)
2 tbsp + 2 tbsp olive oil
2 medium sized onions finely sliced
1 inch stick cinnamon
2 green cardamom
2 cloves
1 bay leaf
2 tsp black pepper corns
2 green chillies cut into half
2 tbsp ginger garlic paste
1 tbsp white pepper powder
1 cup yogurt

INSTRUCTIONS
Heat 2 tbsp olive oil in a pan and fry the onion till golden brown in colour. Remove from heat, set aside.
Once the onions are cool, take a large bowl and add fried onion, cinnamon, cardamom, cloves, bay leaf, black pepper, green chili, ginger garlic paste, white pepper powder and yogurt. Mix well.
Add the chicken and mix thoroughly. Marinate this overnight.
Heat 2 tbsp olive oil in a pan and add the chicken marinade.
Once the chicken is done, stir and switch off the heat.
Serve hot with steamed vegetables and/or a salad.

 

SOURDOUGH FLATBREAD WITH ONLY 3 INGREDIENTS

INGREDIENTS

  • 1 cup (8oz/225g) full fat natural plain yogurt (or Greek yogurt) Add enough yogurt to match the consistency of bread dough. You may not need the entire cup depending upon the type of yogurt and flour you use.
  • 1 cup (5oz/142g) Multigrain flour NB1
  • 1 teaspoon dried yeast or sourdough starter

 

Optional toppings

  • 2-3 cloves garlic finely minced
  • parsley roughly chopped
  • herbs of choice.

INSTRUCTIONS

  1. In a large bowl combine the flour and yeast. Next, add in the yogurt and mix with a spatula until the yogurt has absorbed the flour. You will need to get in there with your hands to really bring the dough together.
  2. Please Note: Depending upon where you live and what flour you use, you may not need all of the yogurt. Start with the initial quantity of flour and add yogurt until you get the same consistency as bread dough. You may not need all the yogurt so it’s best to add it little by little.
  3. Once the dough is formed into a smooth ball, place it on a floured surface. Using a knife divide the dough into 6 (2oz) balls.
  4. Allow to rise in a warm place for about an hour.
  5. Working with one ball of dough at a time, roll each one out to form a circle. Try to roll the dough as thin as possible as this will ensure the bread cooks evenly on both sides with a nice space in between.
  6. Heat a large stoneware fry pan over medium heat spray with a little olive oil.
  7. Using a pastry brush, brush one side of the rolled dough with the olive oil before placing it on the hot fry pan. Allow the bread to toast and bubble up cooking for about 2-3 minutes on each side.
  8. Once the bread is nice and toasty on each side remove from the heat sprinkle with fresh chopped parsley, garlic or herbs of your choice
  9. Repeat this process until all 6 flatbreads are cooked. Stack up on a plate or in a covered basket to keep warm. Store at room temperature for 3 days and reheat on the pan before use.

 

NB1 You can replace the all-purpose flour with whole wheat, chickpea or other gluten free flours.

I placed my whole stack of flatbreads in the freezer. I take them out, place them on the pan for roughly 1-2 minutes on each side to refresh and they are ready to use.

Nutrition Facts of original

Amount Per Serving (1 g)

Calories 102 Calories from Fat 9 %  Daily Value*

Total Fat 1g 2%

Cholesterol 5mg 2%

Sodium 20mg 1%

Potassium 220mg 6%

Total Carbohydrates 18g 6%

Sugars 1g

Protein 3g 6%

Vitamin A 0.8%

Vitamin C 0.2%

Calcium 11%

Iron 6%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from  https://www.biggerbolderbaking.com/flatbread-recipe-3-ingredients-easy/

 

NALLI NIHARI
INGREDIENTS

Lamb leg pieces 500 grams
Olive oil 2 tablespoons
Deep fried onions 1 cup
Ginger, cut into thin strips 2.5 cm

Nihari masala 2 1/2 tablespoons find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS
Step 1
Heat ghee in a deep pan, add mutton pieces and sauté on high heat till well browned. Add nihari masala and continue to sauté for two minutes.
Step 2
Add half the fried onions and mix. Add two cups of water and salt and bring it to a boil. Cover and cook till the mutton is completely cooked.
Step 3
Mix whole wheat flour in half a cup of water well so that there are no lumps. Add the remaining fried onions to the mutton mixture. Add the wheat flour mixture and mix well.
Step 4
Cook till the gravy thickens. Add ginger strips and cook till the mutton begins to leave the bones. Serve hot.

Chef’s Tip
To make Nihari Masala, dry roast four tablespoons cumin seeds, four tablespoons fennel seeds, twelve to fifteen dry red chillies, two tablespoons cloves, five green cardamoms, three black cardamoms, twenty five to thirty black peppercorns, four to five tablespoons poppy seeds, two bay leaves, one blade mace, two tablespoons dry ginger powder, half tablespoon nutmeg powder and four to five 2.5 cm cinnamon sticks till fragrant.

Add four to five tablespoons roasted chana dal powder. Remove from heat and set aside to cool. Grind to a fine powder.

another recipe

To make Nihari Masala, dry roast four tablespoons cumin seeds, four tablespoons fennel seeds, twelve to fifteen dry red chillies, two tablespoons cloves, five green cardamoms, three black cardamoms, twenty five to thirty black peppercorns, four to five tablespoons poppy seeds, two bay leaves, one blade mace, two tablespoons dry ginger powder, half tablespoon nutmeg powder and four to five 2.5 cm cinnamon sticks till fragrant.

Add four to five tablespoons roasted chana dal powder (lentils). Remove from heat and set aside to cool. Grind to a fine powder.

 

MUTTON DRY FRY
INGREDIENTS
½ kg mutton cut into small pieces (Goat or any other lean meat can be used)
2 tbsp ginger garlic paste
1/2 tsp turmeric powder
2 tbsp Olive oil
1 tsp red chilli powder
1/2 tsp masala powder find recipe here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS
1. In a pan, take the mutton, ginger garlic paste and turmeric powder. Add a cup of water and cook on medium low heat till the mutton is tender and water has dried up.
2. Once the water has dried up, add the oil and fry the mutton well.
3. Next add in the red chilli powder and masala powder. Fry well till all the masala is well coated.
4. Remove from heat, garnish with coriander leaves and serve hot.

 

TURAI GOSHT
INGREDIENTS
500 gms mutton cut into small pieces any visible fat removed. (Goat or any other lean meat can be used.)
1 kg turai / ridge gourd peeled and sliced NB1
3 tbsp olive oil
2 onion finely chopped
2 green chilli
1 small tomato chopped
1 tbsp ginger garlic paste
1 tsp red chilli powder
1/2 tsp turmeric powder
1 tsp coriander powder
INSTRUCTIONS
1. Heat mutton in a pan and add the olive oil, onion, green chilli, tomato and ginger garlic paste.
2. Cook until all the water dries up from the mutton.
3. Add in the red chilli powder, turmeric powder and coriander powder. Cook for couple of minutes.
4. Next, add sufficient water about a cup or two depending upon the quality of your mutton.
5. Cook until the mutton is half done.
6. Add the ridge gourd and cook on low heat until the mutton is done.
7. By the time the mutton is done, the turai will be perfectly cooked too.
8. Your turai gosht recipe is ready to serve.

NB1 Ridge gourd is the fruit of a sub-tropical vine that belongs to the cucumber family and is native to central and eastern Asia, including the Indian subcontinent. The fruit should be used as a vegetable before it has matured completely, when it is still rather small and green, resembling a cucumber.

https://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-ridge-gourd.htm

 

MUTTON FRY MASALA
INGREDIENTS
500 gms mutton cut into small pieces (goat or any other lean meat)
1 tsp coriander powder
ginger to taste
1 tsp red chilli powder
2 tsp ginger garlic paste
2 green chilli slit from the middle
4 tbsp Olive oil
2 onion finely chopped
3 whole dry red chilli
1 tsp cumin seeds
2 cardamom 2.5 cm stick cinnamon, 2 cloves
1 tsp turmeric powder
2 to Tomatoes chopped
juice of 1 lemon
coriander leaves for garnishing
INSTRUCTIONS
1. Place the mutton in a bowl and add the coriander powder, ginger, red chilli powder, ginger garlic paste and green chilli. Mix well and marinate in the refrigerator for 2 hours.
2. Heat the Olive oil in a stoneware fry pan and add the onion, dry chilli, cardamom, cinnamon, cloves and cumin seeds. Fry till the onion turns translucent.
3. Add the marinated mutton and turmeric powder. Fry till all the water has dried up from the mutton and it has browned.
4. Add the tomatoes and cook till they are soft.
5. Add a cup of water or as necessary and cook on low heat till the mutton is done. Alternatively, pressure cook till the mutton is done.
6. Fry until all the water is absorbed.
7. Add the lemon juice and coriander leaves. Give it a stir and remove from heat.
8. Serve hot with a salad or steamed vegetables.

 

MUTTON KARAHI

INGREDIENTS

  • Mutton 1 kg (Goat, any lean grass-fed meat can be used.)
  • Onion 4 medium (sliced)
  • Ginger garlic paste 2 tsp
  • Red chili powder 2 tsp
  • Turmeric ½ tsp
  • Ginger 1 tsp or to taste
  • Olive oil ½ cup
  • Cumin powder 1 tsp
  • Dry coriander powder 1 tsp
  • Yogurt 1 cup
  • Tomato 2 (chopped)
  • Green chilies 6-8
  • Ginger 1 medium piece (Julian)
  • Green coriander ½ bunch (chopped)

INSTRUCTIONS

  1. Put mutton, onion (reserve less than half of the onion), ginger garlic paste, red chili powder, turmeric and ginger in cooking pan.
  2. Add 1 glass water, cover and cook until water evaporates and meat almost tender.
  3. Heat Olive oil in a frying pan and cook the onions until golden brown onion then add cumin powder and dry coriander powder. Stir and immediately pour into the cooked mutton.
  4. Now add yogurt, tomato, green chilies, Julian ginger and green coriander in meat in 3 batches and stir fry.
  5. Stir fry until cooked. Garnish with green chilies, ginger and green coriander.
  6. Serve with a salad.

Adapted from https://www.therecipespk.com/mutton-karahi/

 

GOAT CURRY

INGREDIENTS

1 kg goat meat, cut into suitable bite-sized chunks (Any lean meat can be used.)
4 tbsps. Olive oil
2 large onions sliced thin
2 large tomatoes diced
2 tbsps. garlic paste
1 tbsp ginger paste
2 tsps. coriander powder
1 tsp cumin powder
1/2 tsp turmeric powder
1/2 tsp red chilli powder
2 tsps. masala powder use one of the recipes found here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

Or here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

  1. Heat the Olive oil in a heavy bottomed pan, on medium heat.
  2. When hot, add the onions. Sauté till the onions begin to turn a pale golden brown in colour.
  3. Now add the tomatoes, garlic and ginger pastes together, Sauté for 2-3 minutes.
  4. Now add to the tomato mixture all the powered spices, including the masala. Mix well.
  5. Sauté the resulting masala (onion-tomato-spice mixture) until the oil begins to separate from it. This can take up to 10 minutes to happen.
  6. Now add the goat pieces to the masala and stir to fully coat the goat with the masala. Sauté till the meat is browned well.
  7. Add 1/2 a cup of hot water to the pan, stir to mix well, lower the heat to a simmer and cover the pan. Cook till the meat is tender. You will need to keep checking on the meat as it cooks and adding more water if all the water dries up. Stir often to prevent burning. The dish should have a thick gravy when done.
  8. When the meat is cooked, serve with steamed vegetables.
  9. Tip: Use a pressure cooker to cook Goat Curry and it will be done in half the time it takes to cook in an open pot.

 

KOYLA CHICKEN

INGREDIENTS

 

INSTRUCTIONS

  1. Heat olive oil in a pan and fry chicken on high heat until changes the colour.
  2. Remove chicken from oil and keep aside.
  3. In same oil add finely chopped ginger and garlic; fry them. When it gives aroma add chopped tomato.
  4. Fry at high heat for 10 minutes, now add turmeric powder, fried chicken and ¼ cup water.
  5. Cover and cook at medium heat. After 15 minutes.
  6. Now add crushed black pepper, karahi masala, garam masala powder and cooked.
  7. Add lemon juice, green chilies and Julian ginger.
  8. Dish out and serve with a salad or steamed vegetables.

Adapted from http://www.therecipespk.com/koyla-karahi-recipe/

 

LAMB, SWEET POTATO & GREEN BEAN CURRY

INGREDIENTS

  • 2 Tbs Extra Virgin Olive Oil
  • 1 tsp turmeric
  • 2 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1 tsp chilli powder
  • ½ tsp cinnamon
  • ½ tsp ground ginger
  • 1.5 tsp masala use one from here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • ½ tsp cardamom, ground
  • ½ tsp coriander seeds, ground
  • 4 cloves garlic crushed
  • 2 Tbs finely diced coriander root and stem
  • 2 finely chopped shallots
  • 500g lean lamb, diced (buy it diced or use a boneless leg) (Goat can be used)
  • 2 small sweet potatoes, cut into bite sized chunks, skin on
  • 1 400g can of crushed tomatoes or fresh if possible
  • 1 litre water
  • 250g green beans, trimmed

INSTRUCTIONS

  1. Place a large heavy based fry pan with a lid on medium high heat. Add the Extra Virgin Olive Oil and once hot add the shallots and cook until softened. Add the spices, coriander root and stem and garlic. Cook until fragrant.
  2. Add the lamb to the pan, stir to coat in the spice mix and allow to brown on all sides. Add the sweet potato and stir to coat in the spices. Add the tomato and half the water. Stir to combine and bring to a boil.
  3. Cover with the lid and turn the heat down to a gentle simmer. Cook for approximately 90minutes. Stir frequently to break down the sweet potato. Add the remaining water a cup at a time as the sauce reduces. Allowing it to reduce intensifies the flavour. By the end the lamb will be tender, and the sauce will be a much deeper colour and nice and thick
  4. When the lamb is tender (check it with a fork) add the green beans and cook for 5 minutes, until they are tender too.
  5. Serve dolloped in yoghurt, sprinkled with coriander, chili and spring onion and drizzled with Extra Virgin Olive Oil

Adapted from https://redisland.com/holly

 

CHILLI CHEESE PARATHAS

INGREDIENTS

For the Dough
1 1/2 cups whole wheat flour (gehun ka atta) (or you favourite diabetic flour)

½ tsp dried yeast
2 tsp olive oil

For the Stuffing
1 1/2 tbsp finely chopped green chillies
1/2 cup finely chopped capsicum
1 cup grated processed cheese
1/4 cup finely chopped onions
2 tbsp finely chopped coriander (dhania)
2 tbsp cheese spread
2 tbsp mayonnaise or egg whites
1/2 tsp chaat masala recipe found here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

ginger and freshly ground black pepper (kalimirch) to taste

Other Ingredients
whole wheat flour (gehun ka atta) for rolling
6 tsp olive oil for cooking
INSTRUCTIONS
Combine all the ingredients in a bowl, mix well and knead into a semi-soft dough using enough water.

Cover with a lid and keep aside for 30 minutes.

Divide the stuffing into 6 equal portions and keep aside.
Divide the dough into 12 equal portions.

Roll out 2 portions of the dough into a 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.

Place a rolled circle on a clean, dry surface, spread one portion of the stuffing evenly over it. Cover it with another rolled circle and press it gently to seal the edges.

Heat a non-stick fry pan and cook the paratha, using 1 tsp of olive oil , untill it turns golden brown in colour from both the sides.

Repeat steps 3 to 5 to make 5 more parathas.
Serve immediately.

 

Kofta Kebab Recipe NB1

INGREDIENTS

  • 1 medium yellow onion quartered
  • 2 garlic cloves
  • 1 whole bunch parsley, stems removed (about 2 packed cups parsley leaves)
  • ½ kg grass fed ground beef
  • ¼ kg grass-fed ground lamb
  • 1 slice of multigrain bread toasted until browned and soaked in water until fully tender (optional)
  • Salt and pepper
  • 1 1/2 tsp allspice recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
  • 1/2 tsp cayenne pepper
  • 1/2 tsp ground green cardamom
  • 1/2 tsp ground sumac
  • 1/2 tsp ground nutmeg
  • 1/2 tsp paprika
  • Salad to serve
  • For the Fixings:
  • Tahini Sauce
  • Tomato wedges
  • Onion wedges
  • More parsley

 

INSTRUCTIONS

  1. Soak 10 wooden skewers in water for about 1 hour; remove from the water when you are ready to begin. Lightly oil the grates of a gas BBQ and preheat it to medium high for about 20 minutes.
  2. Prepare the pita bread and the fixings.
  3. In a food processor, chop the onion, garlic, and parsley
  4. Add the beef, lamb, bread (be sure to squeeze out the water completely), and the spices. Run the processor until all is well combined forming a pasty meat mixture.
  5. Remove the meat mixture from the food processor and place in a large bowl. Take a fistful portion of the meat mixture and mould it on a wooden skewer. Repeat the process until you have run out of meat. For best results, make sure each kofta kebab is about 2.5 cm in thickness.
  6. Lay the skewered kofta kebabs on a tray lined with parchment paper
  7. Place the kofta kebabs on the lightly oiled, heated gas BBQ. BBQ on medium-high heat for 4 minutes on one side, turn over and grill for another 3-4 minutes.
  8. Serve the kofta kebabs immediately with salad, tahini and the fixings you prepared.

Adapted from https://www.themediterraneandish.com/kofta-kebab-recipe/

NB 1 Kofta is a family of meatball or meatloaf dishes found in the Indian subcontinent, Caucasian, Middle Eastern, Balkan, and Central Asian cuisines. In the simplest form, koftas consist of balls of minced or ground meat—usually beef, chicken, lamb, or pork—mixed with spices and/or onions. In the Indian subcontinent and the Middle East, koftas are usually made from lamb, beef, mutton or chicken, whereas Greek, Cypriot, and Balkan versions may use pork, beef, lamb, or mixture of the three. In India, vegetarian varieties include koftas made from potato, calabash, paneer, or banana. In Europe, kofta is often served as fast-food sandwich in kebab shops.

https://en.wikipedia.org/wiki/Kofta

 

CHICKEN AND GREEN VEGETABLES BALTI

INGREDIENTS

800g skinless chicken thighs or chicken breast (trimmed of fat and cut into bite size pieces)
1 large onion (sliced)
1 bag washed baby spinach and/or any in season green vegetables
2 cloves garlic (crushed or use frozen)
1 thumb size piece of fresh ginger (grated or use frozen)
1 small can chopped tomatoes
500ml  water
2 tbsp curry powder (mild, medium or hot) from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/

Olive oil

INSTRUCTIONS

Spray a wok or large stoneware fry pan with the drizzle of olive oil and add the onion and fry gently for a few minutes until starting to soften then add the garlic and ginger and continue to fry for a few minutes.

Add the chicken and turn the heat up and keep moving the chicken around the pan to stop it sticking.

When the chicken has started to brown after 10-15 minutes add the curry powder and fry for another minute or two (add a splash of water if it starts to stick.)
Add the tomatoes and water bring to a boil then reduce the heat to a simmer and simmer for about 20-30 minutes until the sauce has reduced and is thicker.

Add the bag of spinach and other green vegetables and keep stirring it will wilt into the sauce.

Adapted from  https://vicki-kitchen.blogspot.com/2018/04/chicken-and-spinach-balti-slimming.html?spref=fb

http://www.findtex.com.au/recipes/chicken/

 

CAULIFLOWER AND SOYBEANS DHAL

INGREDIENT

 

  • 1 tbsp. olive oil
  • 1 medium onion chopped
  • 2 cloves garlic crushed
  • 2 tbsp curry from http://www.findtex.com.au/diabetic-foods/sugar-free-curry-powder/
  • 2 tbsp no added salt tomato paste
  • 1 ½ cup dried red lentils, rinsed and drained
  • 2 carrot chopped plus any other in season vegetables
  • 750g cauliflower, cut into small florets
  • 1 litre water
  • 1 ½ cups frozen edamame (soybeans)

INSTRUCTIONS

 

  1. Heat oil in a saucepan and sauté onion and garlic until onion is soft.
  2. Stir through curry and cook for 1 minute.
  3. Add tomato paste, lentils, carrot, cauliflower and water.
  4. Bring mixture to boil then reduce heat and simmer for 15-20 minutes or until lentils are soft.
  5. Add soybeans and heat for 2 minutes or until cooked.
  6. Serve as a side dish.

Adapted from https://www.sanitarium.com.au/recipes/a-z/cauliflower-and-edamame-dhal

 

SOURDOUGH (INJERA) TEFF BREAD NB1

INGREDIENTS

  • 1/4 cup teff flour NB2
    • 3/4 cup all-purpose flour (or your favourite diabetic friendly flour)
    • 1 cup water
    • Olive oil

INSTRUCTIONS

  1. Put the teff flour in the bottom of a mixing bowl, and sift in the all-purpose flour.
  2. Slowly add the water, stirring to avoid lumps.
  3. Put the batter aside for a day or more (up to three days) to allow it to ferment. In this time, your injera batter will start to bubble and acquire the slight tanginess for which it’s known. Note: If you find that your injera batter does not ferment on its own, try adding a teaspoon of yeast.
  4. Heat a nonstick pan or lightly oiled cast-iron skillet until a water
    drop dances on the surface. Make sure the surface of the pan is smooth: Otherwise, your injera might fall apart when you try to remove it.
  5. Coat the pan with a thin layer of batter. Injera should be thicker than a crêpe, but not as thick as a traditional pancake. It will rise slightly when it heats.
  6. Cook until holes appear on the surface of the bread. Once the surface is dry, remove the bread from the pan and let it cool.

Adapted from https://exploratorium.edu/cooking/bread/recipe-injera.html

NB 1 Injera is a sourdough-risen flatbread with a slightly spongy texture. Traditionally made out of teff flour, it is the national dish of Ethiopia, Somalia, Djibouti, and Eritrea. It is central to the dining process in those cultures as bread is the most fundamental component of any meal. While originally specific to Ethiopia and other parts of the Horn of Africa, Jews migrating from that region have spread injera to Israel.

https://en.wikipedia.org/wiki/Injera

NB2 INTRODUCING TEFF, Gluten free and diabetic friendly.
Cultivation and uses
In 1996, the US National Research Council characterized teff as having the “potential to improve nutrition, boost food security, foster rural development and support sustainable landcare.”[2]
Teff is high in protein, carbohydrates and fiber.[13]
https://en.wikipedia.org/wiki/Eragrostis_tef

Teff and Millet – November Grains of the Month
Teff is, however, high in resistant starch, a newly-discovered type of dietary fibre that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavour, teff is a healthy and versatile ingredient for many gluten-free products.
http://wholegrainscouncil.org/…/teff-and-millet-november-gr…
Teff has been widely cultivated and used in Ethiopia and neighbouring countries, accounting for about a quarter of total cereal production in Ethiopia.[12] Teff is a main ingredient for preparing injera, a sourdough-risen flatbread.
Teff is high in protein, carbohydrates and fibre.[13]
https://en.wikipedia.org/wiki/Eragrostis_tef

 

CHICKEN TIKKA

INGREDIENTS to marinate:

500gms Omega-3 skinless Chicken Breast
½ tsp Cumin powder
1 tsp Coriander powder
1 tsp White pepper powder (a must)
1 tsp green cardamom powder (a must)
2-3 tbsp Curd (yoghurt)
1tsp lemon/lime juice
1tsp Red chilli powder
1 tsp Garam masala found here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
1/2tsp turmeric powder
1 tbsp Garlic Ginger paste
ginger as per your taste.

INSTRUCTIONS

STEP 1.
Mix the above ingredients well and marinate it for at least 5 hrs, if its overnight it tastes better.

STEP 2:
Heat the Non-Stick Pan (better if the base is thick) on medium flame/heat, add few drops Olive oil, add the marinated chicken in the heated pan. Separate the pieces well to settle evenly in the base stir for 2-3 minutes until the chicken oozes its juice.
STEP3:
Cover the Lid.
Allow the chicken to cook in its juice until tender. If its tender it will easily cut by spoon.
Keep checking. When you have cook the right consistency Uncover.
STEP 4:

Uncover the Lid when you find very little juice and cook in low flame/heat until dry as shown below.  Your Tikka is Ready.
STEP 5:

If you need some extra flavour to the dish, you can add the below seasoning. It’s your choice.

Seasoning:
Curry leaves
1-2Green Chilli, cut long ways
1 pod garlic minced
Heat 1tsp Olive oil in a pan and put the minced garlic, green chilli and curry leaves (watch the heat else u may burn the leaves)

Just pour this on the chicken tikka and its ready to eat!

This works well as filling in multigrain rolls/wrap with some salads (great when travelling) or eat as a side dish with Rice/cauliflower rice and/or a sambar (lentil-based vegetable stew),

 

NO OIL CHICKEN PULAO

NO OIL SPICY CHICKEN AND VEGETABLES

INGREDIENTS

Chicken breasts (Omega-3): 500 gm cut into bite-sized 2cm pieces
Panch phoron – 2 teaspoons Indian five spices found here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

Ginger and garlic pastes – 1 teaspoon each
Whole jeera (cumin) – 1 teaspoon (optional)
Bay leaf – 1 (optional)
Mustard seeds – 1 teaspoon (optional)
Onions – 1 large, half sliced, half pureed with a little water
Meat masala – 2 teaspoons found here http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

Red chilli powder – ½ teaspoon
Turmeric – ½ teaspoon
Tomato puree – 4 tablespoons or 2 tomatoes
Yoghurt – 5 tablespoons
Peas – ½ cup (you can also add carrots, cauliflower rice and other vegetables if you want, same amount)

INSTRUCTIONS

Cook the chicken in a pressure cooker:
Heat the onion puree along with 1 teaspoon panch phoron (about 2 minutes)
Add the ginger and garlic pastes, cook for 30 seconds, add the masalas and cook for another 30 seconds
Add the chicken, tomato puree and yoghurt and cook for 5 minutes after the first whistle
In the pot add the remaining panch phoron. Now, you can add extra cumin, mustard seeds and bay leaf if you want. Or you can add another teaspoon of pas phoron. Go with your whim
Add the chicken and the peas, other vegetables and cook covered, on simmer for 15 minutes

And it’s done.

Serve with a salad.

 

fish and salad 4

GRILLED FISH MASALA

INGREDIENTS

olive oil
1 clove of garlic
½ a bunch of fresh coriander
1 x 140 g fish fillet, such as salmon, pollock or any fin fish, scaled and pin-boned
½ teaspoon turmeric
½ teaspoon chilli powder
¼ teaspoon ground coriander
½ teaspoon ground cumin
1 small naan bread , optional
CORIANDER SALAD
1 baby gem lettuce
4 spring onions
½ a fresh red chilli
½ a lemon
1 tablespoon chutney try on from http://www.findtex.com.au/diabetic-foods/chutney-etc/
INSTRUCTIONS

Preheat the grill to high and line a baking tray with foil, then brush with a little oil.
Peel the garlic clove.

Pick and roughly chop the coriander leaves and finely chop the stalks.
Put the fish on the tray.

Grind the garlic and coriander stalks to a paste with a pestle and mortar, then stir in the dried spices and 1 tablespoon of oil.
Cover the fish with the herb paste, turn the grill down to medium, then grill for 8 minutes, turning halfway through – it’s done when the flesh is opaque and flakes easily.
Meanwhile, prepare the salad. Trim, separate out and roughly chop the lettuce leaves, trim and roughly chop the spring onions, then deseed and finely slice the chilli. Cut the lemon into wedges.
Toss the coriander leaves, baby gem, spring onion and most of the chilli in a bowl with a squeeze of lemon juice, a splash of oil and some seasoning.
Arrange the salad on a serving plate, place the fish on top, skin-side up, and spoon over the chutney. Sprinkle with the reserved chilli, then serve with the yoghurt and remaining lemon.

adapted from wedges.tinyurl.com/y992ed5j

 

TEFF PORRIDGE WITH APPLE, DATES AND PECAN

INGREDIENTS

  • 1/2 cup teff NB1
  • 1 1/2 cup water
  • 6 mejdool dates, pitted and chopped
  • 1 apple, cubed small
  • One small handful of pecans, chopped
  • 1/2 teaspoon cinnamon
  • 1/4 cup of heart active milk.

INSTRUCTIONS

  1. Place a small heavy saucepan on medium-low heat and add the teff.
  2. Toast it, stirring frequently to make sure it doesn’t burn. After about 5 to 10 minutes, the grains will make little crackling sounds as they start to pop.
  3. Add the water, cinnamon, half of the dates and stir well.
  4. Bring to a gentle boil, cover, and cook for about 15 to 20 minutes. If the porridge becomes too thick, you can add a little water.
  5. Once the porridge is thickened to your liking and the grains are soft (about 15 to 20 minutes), remove from heat. Stir in the milk, ladle into bowls and top with chopped apple, pecans, and remaining chopped dates.
  6. Dust with a little cinnamon and serve.

Yield: 2 servings

Adapted from www.pbs.org/food/kitchen-vignettes/teff-porridge/?utm_source=facebook&utm_medium=pbsfood&utm_campaign=pbsfood_kitchenvignettes

NB1 INTRODUCING TEFF, Gluten free and diabetic friendly.
Cultivation and uses
In 1996, the US National Research Council characterized teff as having the “potential to improve nutrition, boost food security, foster rural development and support sustainable landcare.”[2]
Teff is high in protein, carbohydrates and fiber.[13]
https://en.wikipedia.org/wiki/Eragrostis_tef

Teff and Millet – November Grains of the Month
Teff is, however, high in resistant starch, a newly-discovered type of dietary fibre that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavour, teff is a healthy and versatile ingredient for many gluten-free products.
http://wholegrainscouncil.org/…/teff-and-millet-november-gr…
Teff has been widely cultivated and used in Ethiopia and neighbouring countries, accounting for about a quarter of total cereal production in Ethiopia.[12] Teff is a main ingredient for preparing injera, a sourdough-risen flatbread.
Teff is high in protein, carbohydrates and fibre.[13]
https://en.wikipedia.org/wiki/Eragrostis_tef
http://www.findtex.com.au/recipes/asian/texs-indian/

TEFF SOUGH DOUGH PANCAKES
Mix ½ cup of Teff, a teaspoon of dried yeast with enough water to make a thick dough.
Set aside in a warm place for several hours. (I left for 6 hours)
Fry in a stone ware fry pan with a little olive oil spray until golden turn and cook the second side.
I found it an interesting gingery nutty taste and did not affect my blood sugar due to its high Fibre and resistant starch.
If you are looking for a good quality carbohydrate, give Teff a go. I will be using it again maybe as a batter and in my bread making.
http://www.findtex.com.au/rec…/deserts/gluten-free-pancakes/

 

Mutton keema curry

EASY MUTTON CURRY

INGREDIENTS
SERVES 4

Mutton (goat): 1 kg
Sweet Potatoes: 4, cut into halves (optional though)
Olive oil: 1 teaspoon (this is optional. We’ll tell you how)
Onions: 2 medium or 1 large or 3 small
Ginger paste: 1 tablespoon
Garlic paste: 1 tablespoon
Turmeric: ½ teaspoon
Red chilli powder: ½ teaspoon
Tomato puree: 100 ml
Water: 1 cup for semi dry, 2 cups for gravy

Meat masala: 2 teaspoons from www.findtex.com.au/diabetic-foods/sugar-free-masala/

Panch phoron: ½ teaspoon from http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

INSTRUCTIONS
Heat oil and the Panch phoron in a pressure cooker. Fry the onion, ginger and garlic for 30 seconds
OPTION: If you want to get rid of the oil, what you can do is puree the onion with a little bit of water and fry the Panch phoron in the pureed onion. ZERO OIL.
Add the spices and fry for another minute.
Add the mutton and sweet potatoes and fry until dry
Add the tomato puree and water and bring to a boil
Serve with steam vegetables and/or a salad.

 

HIMALAYA MAACH

INGREDIENTS

For Marination

  • Fish (pieces) 1 kg
  • Garlic paste 1 tbsp
  • Mexican red chilies 4-5 (soaked in ¼ cup warm water)
  • Mustard seeds 1 tsp
  • Cumin seeds 1 tsp
  • Black pepper 1 tsp
  • Lemon juice 2 tbsp
  • Eggs 3-4 (beaten)
  • Olive Oil for deep fry

For Himalaya Maach Masala

Refer to http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

For Himalaya Maach

  1. Take a bender jug add soaked Mexican red chilies, mustard seeds, cumin seeds, black peppercorns, garlic paste, lemon juice and blend.
  2. Pour blended masala over fish, mix and leave for marination about 2 hours.
  3. Dip marinade fish in eggs then coat and deep fry until golden brown from both sides.
  4. Remove fish on tissue paper to absorb access of oil.
  5. Heat oil and add Himalaya Maach Masala
  6. Cover and cook until masala mix nicely. Then add ½ cup of water, when it starts cooking add fried fish when warmed through place on a dish.
  7. Garnish with coriander leaves and serve with a salad.

Notes

1- You can make same recipe with chicken or mutton
Adapted from www.therecipespk.com/himalaya-maach/

 

veg curry

VEGETABLES NIHARI (STEW)

INGREDIENTS

  • Olive Oil 1 cup
  • Onion 2 medium (sliced)
  • Yogurt 1 cup
  • Black cumin 1 tsp (roasted & crushed)
  • White cumin 1 tsp (roasted & crushed)
  • Ginger paste 1 tsp
  • Garlic paste 2 tsp
  • Carrot 250 gm (cubed)
  • Sweet Potatoes 3 medium (cubed)
  • Turnip 250 gm (cubed)
  • Bottle gourd 250 gm (cubed)
  • Peas 250 gm
  • Cauliflower 250 gm (separated flower)
  • Capsicums 3 (cubed)
  • Red chili powder 2 tsp
  • Green chili paste 1 tsp
  • Water as required

Nihari Spices

  • Nutmeg powder 1 tsp
  • Funnel seeds 2 tsp
  • Dry whole coriander 2 tsp
  • Dry ginger 1 tsp

Garnishing

  • Fresh coriander leaves ½ bunch
  • Ginger 1 medium (julienned)
  • Lemons 4 (cut in half)
  • Green chilies 6 (sliced)

INSTRUCTIONS

  1. Grind nihari spices into powder.
  2. Dry roast black and white cumin in a frying pan and crush.
  3. Fry onion in olive oil until golden. Take out fried onion, crush and mix in yogurt.
  4. In same Olive oil stir in crushed black and white cumin. Add ginger paste, garlic paste, carrot, sweet potatoes, turnip, bottle gourd, and fry.
  5. Then put red chili powder, green chili paste and one glass water to cook vegetables.
  6. When vegetables soft, add peas, cauliflower, capsicum, and yogurt mixture. Stir fry till oil separates.
  7. Add water according to your broth requirement and bring to a full boil.
  8. Meanwhile add ground nihari spices and simmer for 2-3 minutes.
  9. Dish out in a bowl, garnish and serve.

Adapted from www.therecipespk.com/how-to-vegetables-nihari/

 

cauliflower     cauliflower rice 2

CAULIFLOWER RICE

INGREDIENTS

  • 1 Cauliflower, finely chopped
  • 1 Medium onion, finely chopped
  • 1 tablespoon Olive Oil
  • 1 Sprig Curry leaves
  • 1 teaspoon Mustard seeds
  • 1 teaspoon Cumin seeds
  • 1 Green Chili pepper, Sliced
  • 1/2 teaspoon Turmeric powder
  • Ginger, to taste

INSTRUCTIONS

  1. Heat the oil in a pan and add the mustard seeds. Once they have spluttered, add the cumin seeds.
  2. Add the chopped onions, curry leaves, and green chili to the pan. Sauté for a minute or until the onion starts changing colour.
  3. Add the cauliflower, turmeric, and ginger. Stir once, cover, and cook on medium heat. Wait until the cauliflower becomes soft. (This will take approximately 5 minutes.)
  4. Open the lid and stir once. If there is still water, let it sit on the stove for a few more minutes without the lid.

Notes:

Do not add water when you cook as the cauliflower contains lots of water.

Do not overcook as it can lose some of the phytochemicals.

 

Arabic Chicken

ARABIC CHICKEN

INGREDIENTS

 

INSTRUCTIONS

  1. Place oil in a pan and heat it, add onion and stir fry until light pink then stir in ginger garlic paste. Cook for a minute.
  2. Add chicken and cook until it changes the colour then add tomato and add yogurt and stir in.
  3. Now add in sesame seeds, crushed red chili, black pepper powder and masala powder.
  4. Cover and cook until meat is tender.
  5. Sprinkle sesame seeds and serve with a salad.

Adapted from www.therecipespk.com/arabic-chicken/

 

chicken with salad

PAKISTANI CHICKEN KARAHI

Serves: 4

INGREDIENTS

  • Chicken skinless omega-3 1 kg (16 pieces)
  • Yogurt 1 cup
  • Red chili powder 1 tsp
  • Turmeric ½ tsp
  • Cumin seeds 2 tsp (crushed)
  • Olive Oil ½ cup
  • Coriander 1 tsp (crushed)
  • Green cardamom 4
  • Cloves 4
  • Onions 1 cup (chopped)
  • Ginger garlic paste 1 tbsp (chopped)
  • Tomatoes 3 (chopped)
  • Green chilies 3 (chopped)
  • Masala powder 1 tsp try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • Coriander leaves hand full off (chopped)
  • Ginger for garnish

INSTRUCTIONS

  1. Marinate chicken with yogurt, chili powder, turmeric, cumin and coriander for 30 minutes.
  2. Heat the olive oil in a pan; add green cardamom, cloves with onion. Fry till golden.
  3. Add in chopped ginger garlic. Stir fry for 2 minutes.
  4. Add marinated chicken and cook for 10 minutes.
  5. Add tomatoes and green chilies. Cover and cook till tomatoes soft and oil comes on top.
  6. Sprinkle masala powder; garnish with chopped coriander, green chilies and ginger.
  7. Serve with a salad.

Adapted from http://www.therecipespk.com/chicken-karahi-recipe/

 

fish cakes and salad 1

BENGALI FISH KABABS

INGREDIENTS

  • Oil fin Fish (boneless) 750g e.g. salmon or tuna fresh if possible.
  • Onion 2
  • Garlic paste 1 tbsp
  • Ginger paste 1 tbsp
  • Coriander powder 1 tbsp
  • Cumin powder 1 tbsp
  • Red chili powder 2 tbsp
  • Turmeric ½ tsp
  • Carom seed (ajwaen) 1 tsp
  • Sweet Potato (boiled) 500g
  • Eggs (boiled) 5
  • Coriander leaves ½ bunch
  • Eggs 2
  • Green chili 6-8 (finely chopped)
  • Masala powder 2 tbsp try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/

INSTRUCTIONS

  1. In a pot add the fish, onion, ginger, garlic paste, coriander powder. cumin powder, red chili powder, turmeric, carom seed and 2 cups water.
  2. Cook until fish get soft and dried. Let it cool.
  3. Now mash the sweet potatoes and eggs.
  4. To the sweet potato and egg mix add the coriander leaves and masala powder to the pot with the fish and mix all together ensuring that the fish is well flacked.
  5. Make small round shape kabab. Dip in egg and fry in hot oil until golden from both sides about 5 minutes.
  6. Serve with a salad.

Adapted from http://www.therecipespk.com/bengali-fish-kabab-recipe/

 

Besan Cheela 1

BESAN CHEELA (EGGLESS OMELET)

INSTRUCTIONS

  • Mota Besan;- 3 table spoons (Coarse chickpea flour)
  • Wheat bran:  1 table spoon NB1
  • Tomato puree: 2 table spoons
  • Green chili: 1 small finely chopped
  • Green coriander finely chopped: 1 table spoon
  • Turmeric powder
  • ginger garlic paste:  this is optional. Add just for the taste.
  • Olive Oil: 1 tsp
  • Any other in season vegetables

INSTRUCTIONS

  1. Mix mota besan, wheat bran, tomato puree and remaining ingredients.
  2. Add half cup water. See the consistency. Keep it little thick.
  3. Heat non-stick pan on medium heat.
  4. Spread besan batter on non-stick pan equally.
  5. Add coriander leaves on top.
  6. cover it and let it cook for 3-4 mins.
  7. apply little oil from sides.
  8. Turn it and cook from another side.
  9. Your Besan cheela is ready to serve.

NB1 Adding wheat bran helps in improving fiber content. Do add vegetables of your choice. You can add grated carrot, chopped spinach leaves etc.

Adapted from https://360completeliving.com/breakfast-recipes-besan-cheela/

 

Oats Peas Dosa

OATS AND PEAS DOSA

INGREDIENTS

  • Oats: 1 Cup
  • Urad dal or Urad dal powder 0.5 Cup (black lentil)
  • Water (approx) 1.5 Cup
  • Olive Oil 0.5 teaspoon
  • Boiled peas 2 Cup
  • Mustard seeds 0.5 teaspoon
  • Red chilli powder to taste

INSTRUCTIONS

  1. For the filling, heat the olive oil in a pan. Put the mustard seeds and when it crackles, add red chilli powder and peas. Stir fry for 2-3 mins and keep aside.
  2. Grind oats and urad dal separately to a powder.
  3. Combine oats powder and urad dal powder. Pour enough water to make a batter of a thin pouring consistency.
  4. Heat a pan. Put some olive oil and wipe it off. Remove from heat. Take a ladle full of batter and spread from inside to outside.
  5. Return to heat. When the edges turn brown, put a few drops of oil on the side of the dosa.
  6. Add the pea mix as a filling. Fold over. Serve hot.

Adapted from https://360completeliving.com/breakfast-recipe-oats-peas-dosa/

 

OAT TORTILLAS
INGREDIENTS

2 1/4 cups oat flour, plus extra for flouring surface (560 ml) NB1
1 cup cold water (250 ml)

1 tsp dried yeast/ sour dough starter if you have it
INSTRUCTIONS

  1. In a mixing bowl, whisk together oat flour and yeast/sour dough starter.
  2. Add the water slowly, starting with 3/4 cup, mixing with a fork (or your hands) until a dough is formed. If mixture crumbles easily, add more water. If mixture feels sticky, add more oat flour.
  3. Let the dough stand for 90 to 120 minutes this allows the yeast to feed on any available sugar and for a sort of sough dough.
  4. Turn dough out onto a surface, lightly dusted with oat flour, and knead until dough is smooth
  5. Divide into eight balls and let rest, covered with plastic wrap, for 10-15 minutes. (more if required)
  6. Working with one ball of dough at a time, roll out on a Silpat or parchment until you have a thin, round tortilla. Tip: roll from the centre out, rotating dough as necessary.
  7. Stack tortillas between sheets of parchment or plastic, covered with a slightly damp kitchen towel, until ready to cook. Do not allow tortillas to dry out.
  8. In a dry, non-stick or cast-iron or stoneware fry pan over medium-high heat, cook tortillas, one at a time, for 30 seconds to one minute per side. Stack and keep warm in a tortilla holder or on a plate, covered with foil.

NB1 Carbohydrates

A serving of oat flour contains a total of 19.5 g of carbohydrates, which is about 7 percent of the daily value for carbohydrates. This total consists of 17 g of complex carbohydrates and 2.5 g of dietary fiber, which is 10 percent of the daily value for dietary fiber. Oat flour contains no simple sugar.

https://www.livestrong.com/article/258791-nutrition-information-for-oat-flour/

http://www.findtex.com.au/recipes/bread/gluten-free-breads/

 

 

lamb roast

MUTTON (GOAT) CHOP BHUNA

INGREDIENTS

  • 1 kg mutton chops (In some parts of India goat is referred to as mutton. Young goat.}
  • 2 tomatoes (cubed)
  • 2 onions (thinly sliced)
  • 125g yogurt (beaten)
  • 4 green chilies (sliced)
  • 2 tbsp. ginger, garlic paste
  • 2 tbsp. tomato puree
  • 1 tbsp. masala powder try one from here findtex.com.au/diabetic-foods/sugar-free-masala/
  • 2 tbsp. red chili powder
  • 1 tbsp. turmeric powder
  • ½ tbsp. nutmeg mace powder
  • ¼ cup olive oil
  • ginger to taste

INSTRUCTIONS

  1. Flatten chops with hammer.
  2. Fry onion in olive oil. When soft add ginger, garlic paste, cook for 2-3 minutes and add chops, cook till water of chops dry.
  3. Include tomatoes, green chilies and yogurt.
  4. After 5 minutes add ginger, red chili powder, nutmeg and tomato puree, stir, after two minutes add masala powder.
  5. Include 2 glasses of water.
  6. Cover and cook on low heat until tender and a dry masala formed.
  7. Garnish and serve with steamed vegetables or a salad.

Adapted from http://www.therecipespk.com/mutton-chop-bhuna/

 

TUNA FISH MASALA

INGREDIETS

  • Tuna fish 2 cans (drained) (Freshly Tuna steamed if possible)
  • Olive Oil ½ cup
  • Onion 1 (finally chopped)
  • Curry leaves 2
  • Tomato 1 (finally chopped)
  • Green chilies 4 (finally chopped)
  • ginger to taste
  • Red chili powder 1-1/2 tsp
  • Green coriander for garnishing
  • Garam masala powder ½ tsp try pone from here findtex.com.au/diabetic-foods/sugar-free-masala/

 

INSTRUCTIONS

  1. Heat oil in a pan and fry onion until soft. Then add curry leaves and sizzle for a minute.
  2. Add tomatoes, green chilies with a splash of water. Now add ginger and red chili powder.
  3. Now add tuna fish and mix everything. Cover and cook for 10-12 minutes.
  4. Stir in garam masala. try one from here findtex.com.au/diabetic-foods/sugar-free-masala/
  5. Simmer on low heat for 4 minutes.
  6. Garnish with coriander leaves and serve.

Adapted from http://www.therecipespk.com/tuna-fish-masala/

 

CHICKEN CHANA HANDI

INGREDIENTS

  • ½ kg Chicken
  • ½ kg Chickpeas (boil)
  • 250 g no added salt Tomatoes (Paste)
  • 2 Onions (slice)
  • ½ Bunch green coriander
  • 3-4 Green chilis
  • 1 tsp Dry fenugreek (sokhi methi)
  • 1 tsp Garam masala try one from http://www.findtex.com.au/diabetic-foods/sugar-free-masala/
  • ½ tsp Turmeric
  • 1 tsp Carom seeds
  • 1 tsp Dry coriander powder
  • 2 tsp Red chili powder
  • 1 tsp cumin
  • 1 tbsp. Ginger and garlic paste
  • 1 cup olive Oil
  • 1tsp Ginger (Julien)

INSTRUCTIONS

  1. Fry onion in olive oil for a few minutes then add chicken. Cover it and cook till the chicken is dry and it tender.
  2. Add the tomato paste mix it then add ginger, garlic paste, red chili powder, coriander powder and turmeric.
  3. Add the boiled chickpeas and ½ cup water, ginger (Julien), green chili, green coriander, masala powder and dry fenugreek; cover it till oil comes on top.
  4. At the end roast cumin and carom seeds in a fry pan and include in curry.
  5. Simmer it for five minutes.

Adapted from http://www.therecipespk.com/chicken-channa-handi/

 

Chapli Qeema

CHAPLI QEEMA

INGREDIENTS

  • ½ kg grass fed lean Mince any meat can be used
  • 3-4 Tomatoes (rough chopped)
  • ½ cup fry crush onion
  • 2 Eggs (boil and mash)
  • 1 tbsp. Ginger garlic paste
  • 1 tbsp. Crush red chili
  • 2 tbsp. Dry pomegranate (crushed)
  • 2 tbsp. Whole dry coriander
  • 1 tbsp. Cumin
  • ginger to taste
  • ½ cup Corn flour (optional)
  • ½ cup Olive Oil
  • Green chilies, and Julienned ginger for garnish

INSTRUCTIONS

  1. Roast dry coriander and cumin on tawa or frying pan then crush them.
  2. Mix ginger, garlic paste, tomatoes, fry onion, crush red chili, crush coriander, crush cumin, ginger and dry pomegranate in Mince.
  3. Keep it in fridge for two hours.
  4. In a pan heat up Olive oil, cook mince with 1 glass water on slow flame.
  5. When water dries, and mince become tender, include mash egg and corn flour in mince and fry it until oil separate.
  6. Garnish with green chilies and ginger.
  7. It has a best serving with tandori roti NB1 or steamed vegetables.

Adapted from http://www.therecipespk.com/how-to-make-chapli-qeema-english-urdu-recipe/

NB1 Tandoori roti is made with whole-wheat flour and traditionally cooked in a clay oven or tandoor.

 

LOW FAT MAKHANA KHEER 1

LOW FAT MAKHANA KHEER

Serves – 4
Time – 2 Hours 15 Minutes to prepare
INGREDIENTS
1 litre low fat milk

1/4 cup makhana (puffed lotus seeds)

2 tsp chopped pistachios

2 tsp chopped almonds

1 tsp green cardamom powder (optional)
INSTRUCTIONS
In a deep vessel, pour in the milk, break the makhanas into smaller pieces, add them to the milk and let it simmer for about 1 1/2 to 2 hours without covering, till the milk boils down and the seeds are soft.

Stir for a few minutes.

Add the pistachios, almonds and cardamom powder, stir well again.

Serve hot or cold as a sweet.

 

BASIC SPINACH GRAVY

BASIC SPINACH GRAVY
TARLA DALAL

Basic spinach gravy, this is a very basic gravy that can be used with a variety of vegetables to make subzis (Dry vegetables or sukhi sabji). It has a natural dark green colour, and a medium spicy taste because of the combination of ingredients like green chillies and yoghurt. It is best to blanch and then use the spinach so that it maintains the bright green colour. Once blanched, cool and blend to a smooth paste using a mixer, and then use as a base for this gravy.

Basic Spinach Gravy recipe
Preparation Time: 15 mins Cooking Time: 8 mins Total Time: 23 mins Makes 0.75 cup

INGREDIENTS

To Be Ground into A Smooth Paste
2 tbsp. chopped cashewnuts (kaju)
2 tbsp. poppy seeds (khus-khus)
4 tbsp. roughly chopped garlic (lehsun)
6 to 7 green chillies, roughly chopped
25 mm (2″) piece ginger (adrak)
2 tsp aniseeds (to taste)

Other Ingredients
3 tbsp. olive oil
1/3 cup Greek yoghurt
4 cups chopped spinach (palak), blanched and puréed.
INSTRUCTIONS
Heat the olive oil in a fry pan, add the prepared paste and sauté on a medium heat for 3 to 4 minutes.
Add the yoghurt, mix well and cook on a low heat for a minute, while stirring continuously.
Add the spinach purée mix well and simmer for another 2 minutes, stirring once in between. Use as required.

Storage
Use this gravy on the same day to make recipes of your choice. If you wish to store it in the deep-freezer for a few weeks.

HARI CHILLA ROTI

TEFF ROTI (Pizza alternative for a naughty night)

 

These Teff rotis are enriched with spinach, fenugreek and coriander mixture and garnished with bean sprouts, tomatoes and cheese for enhanced taste and vitamins.
Preparation Time: 15 mins Cooking Time: 10 mins Total Time: 25 mins Makes 4 servings

INGREDIENTS

For The Dough
3/4 cup Teff flour NB1
1/2 green chilli, finely chopped
1/3 cup low fat curds (dahi)

1 tsp. dried yeast
ginger to taste

Enough water to make a dough

For The Chila Mixture
2 tbsp. chopped fenugreek (methi) leaves
2 tbsp. chopped spinach (palak)
2 tbsp. chopped fresh coriander (dhania)
1/2 green chilli, finely chopped
2 tbsp. besan (bengal gram flour)
ginger to taste

For The Garnish
2 tbsp. bean sprouts
2 tbsp. chopped tomatoes
2 tsp grated processed cheese

Other Ingredients
2 tsp olive oil for cooking
INSTRUCTIONS

For the dough
Combine all the ingredients and knead into a soft dough using a little water if required.
Divide into 4 equal portions and keep aside, allow to rise 11/2 – 2 hours.

For the hara chila mixture
Combine all the ingredients with 1/3 cup water and mix well. Keep aside.

How to proceed
Roll out each portion of the dough into circle of 100 mm. (4″) diameter.
Place all 4 rotis on a large non-stick pan and cook using a little oil till one side is slightly cooked.
Upturn the rotis and spoon out the chila mixture on them.
Top with the bean spouts, tomatoes and cheese.
Cook on both sides using a little olive oil.
Makes 4 open rotis.
Serve hot.
Nutrient values per roti using wheat flour

Calcium 117.0 mg.
Carbohydrate 20.8 gm.
Energy 168 cal.
Fat 5.8 gm.
Protein 6.2 gm.
Vitamin A 621.3 mcg.

NB1 Teff and Millet – November Grains of the Month

Teff is, however, high in resistant starch, a newly-discovered type of dietary fibre that can benefit blood-sugar management, weight control, and colon health. It’s estimated that 20-40% of the carbohydrates in teff are resistant starches. A gluten-free grain with a mild flavour, teff is a healthy and versatile ingredient for many gluten-free products.

http://wholegrainscouncil.org/whole-grains-101/teff-and-millet-november-grains-of-the-month

Teff has been widely cultivated and used in Ethiopia and neighbouring countries, accounting for about a quarter of total cereal production in Ethiopia.[12] Teff is a main ingredient for preparing injera, a sourdough-risen flatbread.

Teff is high in proteincarbohydrates and fibre.[13]

https://en.wikipedia.org/wiki/Eragrostis_tef

curry with ice Photo shows  Curry with rice.

LENTIL CURRY

INSTRUCTIONS

  • 2 tsp extra virgin olive oil
  • 1 medium brown onion, chopped
  • 2 garlic cloves, chopped
  • 500g frozen stir fry vegetable mix (Fresh is better if possible)
  • 2 medium carrots, sliced
  • 2 medium zucchinis, sliced
  • 2 tbsp. sugar free curry paste of your choice (red/green/yellow)
  • 1/4 C water
  • 1 can lentils, rinsed and drained
  • 1 tsp ginger
  • 1 tsp pepper
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 1/2 tsp cardamon
  • 1/2 tsp sugar free curry powder
  • 1/2 tsp chilli powder to taste
  • 16 whole raw almonds, to serve

INSTRUCTIONS

  1. Heat oil in pan over high heat. Add onion and garlic and cook until they soften.
  2. Add frozen/fresh veg mix with the carrots and zucchini, and stir around for about 3 – 5 minutes, or until the vegetables have defrosted and softened.
  3. Add the ready-made simmer sauce mix thoroughly.
  4. Add the lentils to the pan and mix well. Let the mixture simmer for 2 minutes.
  5. Add the ginger, herbs and spices and mix thoroughly. Let simmer for a further 5 minutes. If the mixture is too dry, add 1/4 C water and mix.
  6. Sprinkle almonds over the mixture and mix well.

Serve with Konjac noodles.

Nutrition Information (per serve)

Energy 1215 kJ (290 calories)
Protein 13g
Total Fat 10g
Carbohydrates 29g
Saturated Fat 3g
Sugars 12g
Dietary Fibre 13g
Sodium 654mg

https://daa.asn.au/recipes/wholesome-lentil-curry/

BROWN LENTIL AND FETA SALAD

FREEKEH, BROWN LENTIL AND FETA SALAD

Soaked and cooked the freekeh (NB1) and lentils.

Added:
chopped red onion
1/4 cup currants

Added a simple dressing of
_______________________
Juice of one large lemon
Olive oil (you can omit)
1 tablespoon pomegranate juice
ginger, pepper

sprinkled on crumbled feta, some lemon rind and chopped fresh parsley.

NB1Freeken from wiki for those not familiar with the grain.
Freekeh (sometimes spelled frikeh) or farik (Arabic: فريكة‎‎ / ALA-LC: farīkah) (pronounced free-kah) is a cereal food made from green durum wheat (Triticum turgidum var. durum) that is roasted and rubbed to create its unique flavour

 

CAULIFLOWER RICE BIRYANI

CAULIFLOWER RICE BIRYANI

PREP TIME
20 mins
COOK TIME
15 mins
TOTAL TIME
35 mins

A simple, easy but delicious and low-carb Cauliflower Rice Biryani made by subbing grated cauliflower for rice. Carrots and asparagus add fresh spring flavour.
Author: Vaishali Honawar
Recipe type: side
Cuisine: Indian Fusion
Serves: 4 servings
INGREDIENTS
1 head of cauliflower, leaves trimmed and separated into florets. Process the cauliflower in a food processor until it breaks down into rice-size bits. Don’t turn it into a mush– use the “pulse” function on your processor in short bursts of five seconds each time until the deed is done.
1 medium red onion, very thinly sliced
1 large carrot, julienned or cut into small rounds
6-8 stalks of asparagus, tough ends trimmed, then cut lengthwise into ¾-inch pieces
1 tsp olive oil
1 tsp shah jeera or black cumin (substitute with regular cumin seeds if you don’t have these)
3 green cardamom pods
4 cloves
2 dry bay leaves
1 tsp grated ginger
1 tsp minced or crushed garlic
¼ cup raw cashews/ almonds ground to a smooth paste with ½ cup water
Juice of ½ lemon
1 to 2 tsp masala use sugar free version (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
2 tbsp. finely chopped mint
2 tbsp. finely chopped coriander
½ tsp cayenne (optional — check to see if your garam masala or biryani masala has chilis added to it. Some of these premade mixes can be hot)

Garnish:
½ tsp olive oil
2 tbsp. golden raisins and 2 tbsp. raw cashews/ almonds for garnish

INSTRUCTIONS
Heat the oil in a large pan with a tight lid
Add the cloves, cardamom and bay leaves. Sauté until the colour of the bay leaves darkens slightly, about a minute.
Add the shah jeera and sauté for a few seconds, then add the onions.
Sauté the onions until they begin to turn golden at the edges. Add the ginger and garlic pastes and sauté a few more seconds
Add the carrots and asparagus, mix, cover the saucepan with a lid, and let the vegetables cook for 2 minutes.
Add the nut paste and the lemon juice. Stir well and cook a couple more minutes until the liquid has mostly evaporated.
Add the masala, cayenne if using, mint and coriander leaves and stir to mix.
Add the cauliflower rice, give everything a good stir, cover with the lid, and let the biryani cook 8 minutes.
Uncover, stir, and check seasoning.
To make the garnish, heat the ½ tsp of oil, add the raisins and the cashew nuts and fry for a few seconds until the cashews start to turn golden brown.
Pour over the biryani.

Via Thadani

 

PITAS WITH AVOCADO DIP

PITAS WITH AVOCADO DIP

Serves: 8 small pitas

INGREDIENTS
For the Avocado Dip
2 ripe avocados
1-2 cloves garlic (go for one clove or less if you’re sensitive to strong garlic tastes)
2 tablespoons olive oil
2 tablespoons water (more as needed)
a handful of cilantro
½ teaspoon ginger
1 teaspoon cumin
half of a Serrano pepper (more or less depending on taste.)
juice of one lime
For the Roasted Veggies
2 heads cauliflower, cut into small florets
2 14-ounce cans chickpeas, rinsed and drained
1-2 teaspoons chili powder
1-2 teaspoons masala (Try one from : http://www.findtex.com.au/diabetic-foods/sugar-free-masala/)
½ teaspoon cayenne pepper if you want spicy
Olive oil for drizzling
Ginger and pepper to taste
8 small whole wheat pitas
Greek yogurt for topping
INSTRUCTIONS
Veggies: Preheat the oven to 425 degrees 180 C. Pat the cauliflower and chickpeas dry with paper towels. Arrange in a single layer on one large baking sheet or two baking sheets. Drizzle with olive oil and sprinkle with spices. Give the pan a gentle shake to sort of mix things around. Roast for 15-20 minutes, stir, and roast for an additional 15-20 minutes. The cauliflower and chickpeas should be golden brown and the chickpeas will be semi-crunchy.
Avocado Dip: While the veggies are roasting, puree the avocado dip ingredients in a food processor. Set aside.
Assembly: Spread each pita with a spoonful of avocado dip and top with roasted veggies. Sprinkle with extra ginger, pepper, cilantro, and a dollop of Greek yogurt.

Via Thadani

BIRYANI SPECIAL

 LAMB BIRYANI
Recipe adapted from the book Karunayanulaa Kehkun .
INGREDIENTS 
Serves about 4-5

350g Basmati Rice or cauliflower rice
300g-350g Lamb meat, cut into bite size cubes, or use goat meat, or small chicken skinned and jointed
Juice of 1/2 lime
2 large onions, sliced
6 dried chillies
3 cloves garlic
1″ ginger
4 tsp coriander seeds
2 tsp fennel
1 tsp cumin
1/2 tsp turmeric
1 sprig of curry leaves( about 12- 15)
1 (3″) pandan leaf, knotted
1 inch cinnamon
10 cardamom pods
large pinch saffron
1/4 cup hot water
2 tbsp. rose water
1/2 cup almonds
50g raisins (optional)
3 eggs, boiled and peeled and cut into half
about 6 tbsp. olive oil
INSTRUCTIONS
First, prepare the spice paste by heating a non-stick pan and warming up the spices, coriander, fennel and cumin seeds along with the dried chillies. Just warming, not toasting, just so the flavours come out. Grind to a fine powder.

Rub this mixture along with lime juice on to the lamb cubes, set aside.

Grind the cinnamon and cardamom (seeds). set aside.

Finely slice the onions, grind the garlic and ginger together.

In a casserole or saucepan with a heavy lid, heat 2 tbsp. of olive oil and fry half of the onions till translucent. Add curry leaves and pandan. Add ginger and garlic pastes along with the lamb mixture. Add just enough water to cover the meat and bring to a quick boil and then simmer covered on a low heat for one and half to two hours.

While the lamb is cooking, prepare the rice and garnishes.

Heat 3 tbsp. of olive oil, and once it is hot adding the onions and fry till light golden, remove on to a kitchen paper. Add the raisins and nuts and stir fry till the raisins puff up and the nuts turn golden. Drain on kitchen paper. Set aside

Wash the rice till the water runs clear, and place in a saucepan with water that comes 3cm inches above the rice (at a ratio of 2 cups of water to 1 cup of rice). Cook till the water level is just absorbed, remove from heat, set aside.

By now the meat will be tender, with very little gravy. Remove from heat. If there is too much gravy remove the lid and simmer a few more minutes.

Mix saffron with the hot water and leave for 10 minutes, then add the rose water and set aside

Take a large casserole or cooking vessel, a little oil, about 2 tbsp., and a layer of rice. sprinkle with a few tablespoons of the saffron mixture. Then on top spread half the curry. Then arrange some of the egg and fried onion and raisin mix. Then again layer of rice, a layer of curry, remaining eggs and then the last layer of rice. Sprinkle the remaining saffron water on the rice, top with remaining fried onion and nuts and (if available some fresh mint leaves). Dot with remaining tablespoon of olive oil and cover with foil. Place the lid and place the biryani in the oven (which has been preheated to 180 degrees C) for 30 – 45 minutes. Keep in the middle shelf. If cooking on stove top, place a large frying pan on top of the stove top and then place the briyani pot on top. Cook over a low heat. The frying pan prevents the bottom from burning.

Via Thadani

CHANA BIRIYANI

CHANA BIRIYANI / White Chickpeas Biriyani / Vella Kadala
By Shabhus tasty kitchen
As we all know, Biriyani is one of the most popular and delicious rice side dish. Even though meat based biriyanis are more common, I have chosen a vegetarian based biriyani using white chickpeas…For this biriyani and rice are cooked separately and then layered and cooked on low flame (Dum).

INGREDIENTS:

For Chana:

3/4 cup chana/ white chickpeas/ vella kadala
1 large onion, thinly sliced
1-piece ginger
8 garlic cloves
5-6 green chillies
1 large tomato, chopped
3/4 tsp chilli powder
1 tsp coriander powder
1/4 tsp turmeric powder
1/4 cup milk
1/4 cup chopped coriander leaves
1/4 cup chopped mint leaves
4 cardamoms
6 cloves
3 small cinnamon sticks
2 bay leaves
2 tbsp. Olive oil

For Rice:

2 cups basmati rice
3- 3 1/2 cups water
1 onion, thinly sliced
2 cardamoms
4 cloves
2 cinnamon sticks
2 tbsp. olive oil
ginger

For Garnishing:

1 medium onion, thinly sliced and fried
2 tbsp. fried cashew nuts
2 tbsp. fried raisins
few chopped coriander leaves and mint leaves

INSTRUCTIONS:

For Preparing Chana:
Soak the chickpeas/ chana in water for 8 hours. Wash and pressure cook it with a pinch of turmeric powder, 1″piece cinnamon, 1 cardamom and 2 cloves adding enough water to cover.
When pressure releases, open the cooker and drain the water and reserve it to use later.

Grind ginger, garlic and green chillies together to a coarse paste and keep it aside.
Heat 2 tbsp. olive oil in a thick bottomed pan and add 3 cardamoms, 6 cloves, 2-piece cinnamon and 2 bay leaves and sauté until nice aroma comes out.
Add sliced onion and sauté until it turns transparent.
Add ginger-garlic-green chillies paste and sauté well until onion turns light brown.
Then add turmeric powder, chilli powder and coriander powder and sauté for few seconds until the raw smell disappears. Sprinkle little water, if required to prevent them from burning.
Add chopped tomatoes and sauté until they turn mushy and oil separates.
Add the cooked chickpeas, milk and 1/2 cup reserved water in which chickpeas is cooked and mix well.
Cook for few minutes until the gravy thickens. Add the chopped coriander leaves and mint leaves and mix well and switch off the flame.
For Preparing Rice:
Soak the rice in water for 30 minutes. Wash and drain the rice and keep it aside.
Boil the water and keep it aside.
Heat olive oil in a thick bottomed pan, add cardamom, cinnamon, cloves and sliced onion and sauté till transparent.
Add drained rice and sauté for 4-5 minutes on medium heat. Add boiling water, cover and cook on low flame till rice is done.
For Layering:
Fry 1 sliced onion, cashew nuts and raisins in olive oil until brown and keep it aside
Take a wide thick bottomed pan and rub it with little olive oil and sprinkle little fried onions, cashew nuts, raisins and chopped coriander and mint leaves.
Spread a layer of cooked rice and then add half of the prepared chana.
Now add another layer of rice, followed by the chana.
Add the remaining rice as a top layer and sprinkle remaining fried onions, raisins, cashew nuts, and chopped coriander leaves on top.
Cover the pan with an aluminium foil and close with a tight lid and cook on low heat for 15-20 minutes.
Switch off the flame and serve steamed vegetables or a salad.

MUSHROOM TAWA MASALA RECIPE 1
MUSHROOM TAWA MASALA RECIPE

basic info
preparation time: 10 minutes
cooking time: 20 minutes
recipe type: side dish.
cuisine: Indian
serves: 2 – 3

INGREDIENTS
mushroom – 200 grams or 1 packet
2 tsp. olive oil
cumin seeds – 1/2 teaspoon
onion – 1 medium, finely chopped
ginger garlic paste – 1/2 teaspoon
green chili – 1, finely chopped
tomato – 1 large, finely chopped
turmeric powder – 1/4 teaspoon
red chili powder – 1/2 teaspoon
coriander powder – 1/2 teaspoon
pav bhaji masala – 1 teaspoon (make it contains no contain sugar, make your own without sugar works well)
capsicum – 1/2, finely chopped
ginger – to taste
coriander leaves – 2 tablespoons, finely chopped
INSTRUCTIONS

1.Clean and cut mushroom into slices and keep aside.

  1. Heat olive oil in a tawa or a stone ware fry pan. When the olive oil is hot, add cumin seeds and wait till they sizzle. Then add mushroom tawa masala
  2. Add finely chopped onion and sauté well till onion turns translucent. Add ginger garlic paste, chopped green chili and sauté till the raw smell of ginger garlic goes off completely.
  3. Add finely chopped tomato and sauté well. Cover and cook on a low heat until tomatoes turn mushy and oil starts separating. Check in between so that they do not stick to the bottom of the pan. Using a potato masher, mash well so that the tomatoes get mashed well.
  4. Add turmeric powder, red chili powder, coriander powder, pav bhaji masala, and sauté well till the raw smell of masala goes off completely. If you don’t have pav bhaji masala, then use 1/2 teaspoon garam masala powder and 1/4 teaspoon of dry mango powder.
  5. Now add finely chopped capsicum pieces and mix well. Cook for a few minutes on medium heat until capsicum becomes soft.
  6. Add sliced mushrooms, ginger and mix well. Sauté for a few minutes. Add 1/2 cup of water, mix well. Cover and cook for a few minutes. After some time, the mushrooms will get cooked till tender and soft. Cook till the entire water evaporates.
  7. Finally, add finely chopped coriander leaves, mix well. Turn off the heat.
  8. Serve mushroom tawa masala with lots of steamed green vegetables

All Vego 1       All Vego 2       All Vego 3      All Vego 4

ALL VEGETABLES

Dahl 
1. Heat Olive oil, in a pan and lightly sauté 2 red onion and 1 brown onion and sauté for a few minutes. Add in 1 teaspoon ground turmeric, 1 teaspoon coriander seeds, 1 teaspoon cumin seeds, 1/2 teaspoon turmeric powder and 1/2 teaspoon garam masala (the no sugar type). Cook for a few more minutes making sure onion does not burn. Add in 1/2 teaspoon ginger and 1 teaspoon grated fresh garlic and cook for a minute.
2. Grate into the mix 1 good large garlic clove or 2 small ones. Mix.
3. Wash and rinse 2 cups red lentils. Stir into the pot
4. Add in 3 cups of water
5. Stir and cook on the stove for 15 minutes or on low pressure in a pressure cooker for a few minutes, natural release.
6. Check for done-ness and cook longer if needed.
7. Grate in an extra 1/2 teaspoon of fresh garlic and stir.
8. Add chopped tomato and chopped mint on top if you want or chopped chilli.

My pilau.
Sauté onion and garlic in olive oil add in a cup of basmati rice. Add 1.5 cups of water and slightly smashed cardamom pods. Bring to simmer and simmer covered for 5 minutes without touching lid or mixing. Turn heat off. Add water and cook for another minute if it does not look right.

The salad
Prepare diced tomatoes, fresh home grown diced cucumbers, fresh corn kernels, diced fresh pineapple and diced carrot. Dressing of lemon juice, ginger and pepper.
Mix the veg and fruit and add dressing.

 

Chicken White Handi 2

CHICKEN WHILE HANDI

INGREDIENTS

  • Chicken ½ kg Skin removed
  • Onion 1
  • Tomato 1
  • Green chili 4-5
  • Green coriander 2 tbsp.
  • Tomato paste 2 tbsp.
  • Olive Oil ¼ cup
  • Red chili powder 1 tsp
  • Ginger 1 tsp or to taste
  • Dry coriander powder 1 tsp
  • Garam masala powder ½ tsp (use one that contains no sugar)
  • Yogurt 2 tbsp.
  • Green coriander leaves for garnish

INSTRUCTIONS

  1. Blend onion, tomato. Green chili, green coriander, and tomato paste.
  2. Heat oil in a pan add blended mixture and cook for 2-3 minutes.
  3. Now add chicken, red chili powder, ginger, coriander powder, garam masala powder and yogurt.
  4. Cover and cook until chicken tender.
  5. Turn off flame. Sprinkle green coriander leaves and serve warm.

Adapted from http://www.therecipespk.com/how-to-make-chicken-white-handi/

RESTAURANT STYLE LAMB BIRYANI        RESTAURANT STYLE VEGETABLE BIRYANI 1a        RESTAURANT STYLE VEGETABLE BIRYANI 2       RESTAURANT STYLE VEGETABLE BIRYANI 3

RESTAURANT STYLE LAMB BIRYANI
Author: Suganya Hariharan
Recipe type: Main Cuisine: Indian
Prep time: 20 mins Cook time: 40 mins Total time: 1 hour
Serves: 5

INGREDIENTS
For the masala:
• Cashew nuts – 6
• Khus khus (White poppy seeds) – ½ tbsp.
• Cumin seeds/ Jeera – ½ tbsp.

For fried onions:
• Onions – 1 cup, 2 onions, sliced thinly
• Cashes nuts – 6
• Olive Oil – to fry

For layering:
• Mint leaves – 1 tbsp., chopped
• Cilantro Leaves – 1 tbsp., chopped
• Saffron – ½ tsp dissolved in ½ cup warm milk
• Olive oil – 2 tbsp.

For the rice:
• Basmati rice – 2 cups
• Cumin Seeds/ Jeera – 1 tbsp.

For the lamb:
• Olive  Oil – 1 tbsp.
• Bay leaf – ½
• Cinnamon – 1 thin piece
• Cloves – 3
• Cardamom pods – 2
• Onion – 1, sliced thinly
• Ginger garlic paste – 2 tsp
• Low fat yogurt – ½ cup
• Garlic – 4 whole
• Green chilli – 5, slit
• Tomato – 1, sliced thinly
• Red Chilli powder –1 tsp
• Mint – ½ cup, chopped finely
• Coriander leaves – ½ cup, chopped finely
• Lamb visible fat removed – 1 lb
INSTRUCTIONS
1. Grind the cashew, poppy seeds and cumin seeds into a smooth paste, using as little water as possible. Set aside.

  1. Deep-fry the sliced onions when the oil is hot. Do not overcrowd the oil. When the onions turn light brown, remove from oil and drain on paper towel. The fried onion will crisp up as it drains. Also, fry the cashew nuts until golden brown. Set aside.
  2. Wash the rice and soak in water for twenty minutes.
    4. Meanwhile, take a big wide pan, add oil in medium heat, add the sliced onions, add the blended paste, to it add the green chillies, ginger garlic paste and garlic and fry for a minute.
    Then add the tomatoes and sauté them well until they are cooked and not mushy.
  3. Then to it add the red chilli powder, biryani powder, mint, coriander leaves and sauté them well. Add the yogurt and mix well. I always move the skillet away from the heat when adding yogurt, which prevents it from curdling.
  4. Now after returning the skillet back to the stove, add the washed lamb and ½-cup water and mix well. Cook for 1 hour and cook it covered in medium low heat or put it in a pressure cooker for 6 whistles. If the mixture is not dry, heat it by keeping it uncovered.
  5. Take another big pan, add four cups of water, and boil it. When it is boiling high, add the rice and jeera and mix well. After 7 minutes exact or when the rice is 80% done. Switch off and drain the rice.
  6. Now, the layering starts. To the lamb, pat and level it. Add the drained hot rice on the top of it. Garnish with fried onions, olive oil, mint, coriander leaves and saffron dissolved in milk.
  7. Cover the dish and bake in a 260 C oven for 15 minutes or until cooked but not mushy. Alternatively, cook in the stove medium heat for 12 minutes and lowest heat for 5 minutes. And switch off. Mix and serve hot!
    Notes
    1. If you are cooking in oven, do make sure to cook in a big oven safe pan, cover it tight, and then keep in oven for the final step.
    2. You can skip biryani masala if you do not have and add just use1 tsp and red chilli powder – 3 tsp instead of 1 tsp.
    3. If it is spicy in the end, squeeze some lemon, it will reduce the heat and enhance the flavours.

LOW FAT PANEER PARATHAS 1

LOW FAT PANEER PARATHAS

TARLA DALAL

Paneer Parathas are normally associated with mix of refined flour (maida) and whole-wheat flour, but here’s one healthy version made with only whole-wheat flour. Low-fat paneer has been used which provides very negligible amount of fat and enriches these parathas with protein and calcium. Serve them hot off the tava along with the carrot methi subzi. You can also use a sautéed onion filling instead of the paneer to make onion parathas.

Low-fat Paneer Paratha recipe – How to make Low-fat Paneer
Preparation Time: 15 mins Cooking Time: 20 mins Total Time: 35 mins Makes 5 parathas

INGREDIENTS
1 cup whole wheat flour (gehun ka atta)
ginger to taste
1 1/2 tsp olive oil

To Be Mixed into a Low-fat Paneer Stuffing
3/4 cup crumbled low-fat paneer (cottage cheese)
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1/4 tsp dried fenugreek leaves (kasuri methi)
3 tbsp. chopped coriander (dhania)
ginger to taste
IINSTRUCTIONS

For the dough
combine all the ingredients and knead into a soft, smooth dough using enough water.
Divide the dough into 5 equal portions. Keep aside.

How to proceed
Divide the stuffing into 5 equal portions. Keep aside.
Roll out one portion of the dough into a circle of 75 mm. (3″) diameter using whole-wheat flour for rolling.
Place one portion of the stuffing in the centre of the circle. Bring together all the sides in the centre and seal tightly.
Roll out again into a circle of 125 mm. (5″) in diameter, using whole-wheat flour for rolling.
Cook on a hot tava (griddle or stoneware fry pan), using a little olive oil, until both sides are golden brown in colour.
Repeat with the remaining dough and stuffing to make 4 more parathas.
Serve hot with low fat curds (Yoghurt)
Nutrient values per paratha

Energy 136 kcal
Protein 7.5 gm
Carbohydrates 22.0 gm
Fat 2.0 gm
Calcium 216.2 mg
Vitamin A 481.8 mcg

BOHIRI KHICHIDI

BOHIRI KHICHIDI

TARLA DALAL

CALCIUM RICH FOR THOSE WHO WANT TO INCREASE THEIR DAIRY INTAKE. (NOTE HIGH CARB)

Stylish, peppy khichdi! Layer the khichdi with a simple onion, curds and red paste gravy to make a tongue-tickling delicacy. Serve hot with low fat curds to enjoy a totally scrumptious meal. Toovar dal, milk and curds, most of the ingredients used in this dish brim with protein and calcium, which are important for growing bones and new body cells. While making the gravy, remember to add curds after switching off the gas to avoid curdling.

Bohri Khichdi recipe –
Preparation Time: 20 mins Cooking Time: 33 mins Total Time: 53 mins Makes 4 servings

INGREDIENTS

For The Khichdi
1 cup brown rice
1/4 cup toovar (arhar) dal (Split pigeon pea)
a pinch of saffron (kesar) strands
1 tbsp low-fat milk , 99.9% fat-free
ginger to taste

For The Gravy
1/2 cup finely chopped onions
2 tbsp red paste
ginger to taste
3/4 cup low-fat whisked curds (dahi) (Greek Yoghurt)

Other Ingredients
1/2 cup sliced onions
1/4 cup low-fat milk, 99.9% fat-free
INSTRUCTIONS

For the khichdi
Soak the brown rice and dal in a deep bowl using enough water overnight. Drain and keep aside.
Combine the saffron and low-fat milk in a bowl, mix well and keep aside.
Combine the drained brown rice – dal mixture, saffron-milk mixture, ginger and 2½ cups of water in a pressure cooker, mix well and pressure cook for 4 whistles.
Allow the steam to escape before opening the lid. Keep aside.

For the gravy
Heat a broad non-stick pan, add the onions and dry roast on a low heat for 4 minutes or till the onions turn golden brown in colour.
Add the red paste and dry roast on a low heat for 1 more minute. Sprinkle a little water if the mixture starts burning.
Mix well and cook on a medium heat for 1 minute.
Remove from the heat, add the curds and whisk well. Keep aside.

How to proceed
Heat a small non-stick pan, add the onions and dry roast on a low heat for 2 to 3 minutes or till they turn golden brown in colour. Keep aside.
Divide the khichdi into 3 equal portions and the gravy into 2 equal portions.
Put the milk at the bottom of a glass baking tray, spread half the browned onions evenly.
Spread one portion of the khichdi in an even layer over it. Then spread one portion of the gravy evenly.
Spread another portion of the khichdi, then a portion of the gravy and then another portion of the khichdi in even layers.
Sprinkle the remaining browned onions over it and cover with an aluminium foil.
Bake the khichdi in a pre-heated oven at 200°c (400°f) for 8 minutes or microwave on high for 1 minute. Ensure you do not use aluminium foil while microwaving, as it may cause a spark.
Serve hot.
Nutrient values per serving

Energy 237 kcal
Protein 8.0 gm
Carbohydrates 40.0 gm
Invisible Fat 1.5 gm
Fibre 2.8 mg
Calcium 109.7 mg
Iron

Via Shilu Thadani

santa-fe-veggie-chili-2

SANTA FE VEGGIE CHILI.

INGREDIENTS:
1 tablespoon extra-virgin olive oil
1 jalapeno pepper, seeded and finely chopped
1/2 cup chopped onion
1 1/3 cups chopped red and yellow bell peppers
6 teaspoons chili powder
1 1/2 teaspoons paprika
1/4 teaspoon garlic powder
3/4 teaspoon ground cayenne pepper
3 tablespoons balsamic vinegar
1 cup fresh crushed tomatoes with thick tomato puree
1 cup of black beans, soaked overnight and drained
2 cups of dark red kidney beans, soaked overnight and drained
1 cup cannellini beans, soaked overnight and drained
1 cup fresh whole kernel corn
INSTRUCTIONS:
In a large, non-stick, stock pot heat olive oil. Sauté jalapeno pepper, onion, and red and yellow peppers over medium heat until onions are translucent (5-8 minutes).
Add the remaining ingredients and slowly bring to a boil.

Cover pot and simmer on low heat for 20 minutes.

Serve hot.

Chilies tastes best when allowed to sit overnight. Refrigerate chili in covered pot overnight.

Bring to a boil over a low heat, stirring constantly. Serve with Corn Cakes.
NOTE:
Serving Size: 1 cup

If hot chili is preferred, increase the ground cayenne red pepper to 1 teaspoon, and increase the chili powder to 7 teaspoons.

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aloo-parathas

We all love Aloo parathas for breakfast! Don’t we? If you are a diabetic in a rural area or a labourer you may need extra calories to get you started.
It is a myth that it is a fattening breakfast. Make your aloo parathas in a multi-grain flour and cook them using minimum quantity of Olive oil. Boiled and mashed sweet potatoes are actually good for you as they contain potassium, vitamin C and traces amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc. So snack away in happiness! Left over potatoes can also be used if they have been chilled as they will be high in resistant starch. Add some green vegetables and herbs to add extra fibre.

Diabetes Diet: Benefits of Eating Digestive Resistant Starches

  • Potatoes, yams and pastas that are cooked, and cooled (heating and cooling alters the chemical structure).

http://www.informationaboutdiabetes.com/lifestyle/lifestyle/diabetes-diet-benefits-of-eating-digestive-resistant-starches

ragi-upma

RAGI UPMA
Prep time
30 mins
Cook time
20 mins
Total time
50 mins

Ragi rava upma – A healthy, wholesome and nutritious upma made using finger millet.
Author: Swasthi
Cuisine: South Indian
Yield / Serves: 2 to 3
INGREDIENTS (240 ml cup used)
1 cup finger millet
2.5 cups water
1.5 to 2 tbsp. olive oil
1 sprig curry leaves
2 green chilies
pinch of hing/ asafoetida
half tsp mustard
half tsp cumin/ jeera
1 sliced onion
2 to 3 tbsps. peanuts
1 tsp ginger chopped
1.5 tsp chana dal (Split chickpeas soaked overnight and drained
1.5 tsp urad dal (black lentils)
Few chopped coriander leaves (optional)
INSTRUCTIONS
Wash and soak finger millet for about 30 mins. Drain completely and squeeze off the excess water. Set this aside.
Heat a pan with oil, add cumin and mustard.
Allow to crackle. Then add dals, peanuts and fry until golden.
Add hing, onions, curry leaves, ginger and green chilies.
Sauté until the onions turn pink.
Add rava and sauté for a while for about 3 to 4 minutes until you begin to smell the rava good.
While the rava is roasted, Add 2.5 cups water to a pot. Bring this water to a rapid boil.
Simmer the stove, then slowly pour this hot water to the rava stirring gently. Take care as this splashes over. Cover and cook on a low to medium heat until all the water is absorbed.
Stir in between for even cooking.
When the water is completely absorbed, switch off the stove and keep covered.
Sprinkle some lemon juice if you like. Serve ragi upma hot.

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oats-and-dal-dahi-vada

OATS AND DAL DAHI VADA
TARLA DALAL

Indian snacks.

Soaking time: Overnight Preparation Time: 5 mins Fermenting time: 3 to 4 hours Cooking Time: 21 mins Total Time: 12 hours 26 minutes Makes 5 servings

INGREDIENTS

For The Oats and Moong Dal Vadas (makes 15 Vadas)
2 tbsp roasted and powdered oats
1/2 cup urad dal (split black lentils)
1/4 cup green moong dal (split green gram)
1/4 tsp baking powder
1/2 tsp olive oil

 

For The Curds
1 1/4 cups low-fat unsalted yoghurt (dahi)
Other Ingredients
2 1/2 tsp cumin seeds (jeera) powder
2 1/2 tsp chilli powder
INSTRUCTIONS
For the oats and moong dal vadas
Wash and soak the urad dal and moong dal overnight in enough water.

Next day, drain and blend in a mixer to a smooth paste using ¼ cup of water.

Transfer into a deep bowl, cover with a lid and keep aside to ferment for 3 to 4 hours.
Add the powdered oats and baking powder and mix well.

Grease the moulds with ½ tsp of oil and pour approx. 1½ tbsp of the batter into each mould.

Cover with a lid and cook on a medium heat for 3 to 4 minutes or till they turn golden brown in colour.

Turn each vada upside down using a fork and cook on the other side on a medium heat for another 2 to 3 more minutes or till they turn golden brown in colour.

Repeat steps to make more vadas in 2 more batches.
Soak the vadas in enough water in a deep bowl for 20 minutes. Thereafter, squeeze out all the water from each vada by pressing them in between your palms. Keep aside.

How to proceed
Place 3 vadas on a serving plate and spread ¼ cup of unsalted curds over them.

Sprinkle ½ tsp of cumin seeds powder and ½ tsp of chilli powder over it.

Repeat with the remaining ingredients to make 4 more servings.
Serve immediately.
Nutrient values per serving
Energy 120 kcal
Protein 9.1 gm
Carbohydrate 18.9 gm
Fat 0.9 gm
Calcium 179.3 mg
Fibre 3.3 gm

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khichidi

KHICHIDI

Indian oats recipes
Prep time
5 mins
Cook time
30 mins
Total time
35 mins

Oatmeal and lentils cooked along with mixed home grown vegetables

Author: Swasthi (Adapted from)
Cuisine: Indian
INGREDIENTS (240 ml cup used)
¼ cup moong dal / yellow split mung beans
½ cup oats
½ tsp cumin / jeera
½ tsp ginger grated or crushed
1 ¾ to 2 cups water (regular rolled oats may need more)

1 tbsp. olive oil
ginger as needed
Generous pinch of turmeric
Pinch of hing
½ to ¾ cup chopped veggies (use any)
Carrots
Onions
Bell pepper
Cauliflower
INSTRUCTIONS
Wash and soak moong dal in water till soft.
Wash and chop veggies.
In a hot pot with olive oil add cumin. When they sizzle, sauté ginger till it turns aromatic. Do not burn.
Add hing if using.
Add all the veggies and sauté for about 2 to 3 minutes.
Drain the water from dal and add it to the pot. Fry for about 2 to 3 minutes till the dal smells good.
Add oatmeal, salt and fry for about 2 minutes.
Pour water. You can adjust the quantity of water to make it mushy or slightly grainy. On a medium flame, pressure cook for one whistle.
Serve oats khichdi warm.
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corn-vada

CORN VADA

INGREDIENTS

  • Indian corn kernels – 1 cup+1/4 cup
  • Chana dal (Split chickpeas) – 1/2 cup, soaked overnight in 1 cup water for an hour
  • Onion – 1, medium, finely chopped
  • Green chillis – 2,
  • Ginger – 1/2″
  • Cumin seeds – 1/2 tsp (optional)
  • Coriander leaves – 2 tbsps, finely chopped
  • ginger to taste
  • Olive Oil for frying

INSTRUCTIONS

  1. Grind the corn kernels (1 cup) and soak overnight and drained chana dal, green chilies and ginger to a coarse paste adding about 1-2 tbsps of water.
  2. Remove to a bowl. Add 1/4 cup of boiled sweet corn, chopped onions, coriander leaves, cumin seeds and ginger and mix well.
  3. Form lemon sized balls with the mixture. Flatten it on your palm to make a patty shape. Prepare patties with the rest of the mixture. Keep in fridge for 10 mts.
  4. Heat oil in a fry pang. Once it’s hot, reduce heat to medium and slowly place the patties in the frying pan and fry them on both sides to a golden brown colour.
  5. Serve warm with tomato sauce or any chutney of your choice.

Tips

  • You can add a tbsp of your favourite flour to the ground mixture.
  • You can add fennel seeds instead of cumin seeds.
  • Mint leaves also add great flavour to the vada. Add 5-6 leaves.
  • Do not use the tender variety of Indian corn. Use the slightly mature corn cobs. Peel the corn kernels and do not boil them.
  • While grinding, do not make a smooth paste but it should be slightly coarse.
  • If you do not have maize aka Indian corn on hand, use American sweet corn kernels.

Adapted from http://www.sailusfood.com/2013/09/14/corn-vada-recipe-andhra-style/

Note these can be steamed or boiled as a dumpling.

 

uttapam

UTTAPAM | How to make oats uthappam
Prep time
5 mins
Cook time
10 mins
Total time
15 mins

Author: Swasthi
Recipe type: Breakfast
Cuisine: South Indian
Yield / Serves: 3
INGREDIENTS (240 ml cup used)
½ cup rolled oats
¼ cup rice flour or sooji (semolina)
2 tbsp. curd/yogurt
Ginger as needed
water as needed
Veggies as needed (Whatever is fresh and available)
chopped onions
grated carrots
tomatoes deseeded
green chilies chopped
coriander leaves chopped
INSTRUCTIONS 
If using rolled oats, powder them. If using sooji instead of rice, powder the oats.

Add flours, ginger, yogurt to a bowl.

Mix together with water to make a batter similar to the dosa (pancake) batter consistency.

Rest for 5 mins.
Heat a stone ware fry pan oiled lightly with olive oil spray, pour a ladle of batter and spread a bit.
Top with veggies, gently press them.
Cook until the base is done well. Flip and cook well on the other side as well.

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chickpea-curry-1

CURRIED CHICK PEAS

Use as a side dish

INGREDIENTS

  • 2 cups dried chickpeas
  • 1/4 cup water
  • 4cm piece ginger, finely chopped
  • 2 teaspoons ground coriander
  • 1 1/2 teaspoons cumin seeds
  • 1 teaspoon nigella seeds
  • 1/2 teaspoon fennel seeds
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon fenugreek seeds
  • 1/2 teaspoon hot chilli powder
  • 1/2 teaspoon ground turmeric
  • 1 cup chopped tomatoes
  • Chopped coriander leaves, to garnish

METHOD

  1. Soak the Chick peas cubes in water overnight. Drain, rinses and drain again pat dry well with paper towel.
  2. Bring the water to the simmer over medium heat. Add the ginger and spices and cook, stirring, for 2-3 minutes until fragrant. In batches, add the Chick pea and cook, stirring, for 5 minutes or until the Chick peas has softened slightly. Return all the Chick peas, stir in a fresh tomato. Bring to the boil, then reduce the heat to low and simmer for 12-15 minutes until the Chick peas is tender and the sauce has thickened. Season with, coriander and serve.

 

 

restaurant-style-vegetable-biryani-1a      restaurant-style-vegetable-biryani-2      restaurant-style-vegetable-biryani-3

RESTAURANT STYLE VEGETABLE BIRYANI

Author: Suganya Hariharan
Recipe type: Main Cuisine: Indian
Prep time: 20 mins Cook time: 20 mins Total time: 40 mins
Serves: 5 or 6

INGREDIENTS
For the masala:

Cashew nuts – 6
Khus khus (White poppy seeds) – ½ tbsp.
Cumin seeds/ Jeera – ½ tbsp.

For fried onions:
Onions – ½ cup, 2 small onions, sliced thinly
Cashew nuts – 6
Oil – to fry

For layering:
Mint leaves – 1 tbs., chopped
Cilantro Leaves – 1 tbsp. chopped
Saffron – ½ tsp dissolved in ½ cup warm milk
Olive oil – 2 tbsp.

For the rice:
Basmati rice – 2 cups
Cumin Seeds/ Jeera – 1 tbsp.

For the vegetables:
Olive Oil – 1 tbsp.
Bay leaf – ½
Cinnamon – 1 thin piece
Cloves – 3
Cardamom pods – 2
Ginger garlic paste – 2 tsp
Full fat yogurt – ½ cup
Garlic – 4 whole
Green chilli – 2, slit
Biryani masala – 1 tbsp.
Red Chilli powder –1 tsp
Mint – ½ cup, chopped finely
Coriander leaves – ½ cup, chopped finely
Fresh beans – ½ cup, Chopped 1 inch thin
Carrot – 1 cup, chopped 1 inch thin
Peas – ½ cup
Sweet Potato – 2, chopped as cubes
INSTRUCTIONS
Grind the cashew, poppy seeds and cumin seeds into a smooth paste, using as little water as possible. Set aside.

Deep fry the sliced onions when it is hot. Don’t overcrowd the oil. When the onions turn light brown, remove from oil and drain on paper towel. The fried onion will crisp up as it drains. Also fry the cashew nuts till golden brown. Set aside.

Wash the rice and soak in water for twenty minutes.
Meanwhile, take a big wide pan, add oil in medium heat, add the spices like Bay leaf ,
Cinnamon, Cloves, Cardamom pods ,sauté for a minute. Add the blended paste, to it add the green chillies, ginger garlic paste and garlic and fry for a minute.
Then to it add the red chilli powder, biryani powder, mint, coriander leaves and sauté them well.
Add the yogurt and mix well. I always move the skillet away from the heat when adding yogurt which prevents it from curdling.

Now after returning the skillet back to the stove, add the vegetables and salt and ½ cup water and mix well. Cook for 10 minutes.

When you do the seventh step, take another big pan, add thrice the cup of rice you use, and boil it. When it is boiling high, add the rice, salt and jeera and mix well. After 7 minutes exact or when the rice is 80% done. Switch off and drain the rice.

The vegetables would have cooked by now and water would have drained.
Now, the layering starts. To the vegetables, pat and level it. Add the drained hot rice on the top of it. Garnish with fried onions, ghee, mint, coriander leaves and saffron dissolved in milk.

Cover the dish and bake in a 350f oven for 15 minutes or until cooked but not mushy. Or cook in the stove medium heat for 12 minutes and lowest heat for 5 minutes. And switch off. Mix and serve hot!
Notes
1. If you are cooking in oven, do make sure to cook in a big oven safe pan and cover it tight and then keep in oven for the final step.
2. You can skip biryani masala if you don’t have and add just garam masala (1 tsp and red chilli powder – 3 tsp instead of 1 tsp)
3. If it is spicy in the end, squeeze some lemon, it will reduce the heat and enhance the flavours also.
4. Vegans can leave the ghee and replace yogurt with coconut milk

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RAGI OATS LADOO SUGAR FREE 2

I must try these, I think they go down a treat at your nest diabetic party.

RAGI OATS LADOO

INGREDIENTS 
1 1/2 cup ragi flour (Finger Millet Flour Ragi flour)

1/3 cup of rolled oats
1 cup oats flour
20 dates (ripe)
1/4 cup milk
1 Tbsp. Olive oil
1 tsp green cardamom powder
1/4 cup white sesame seeds
12 almond nuts
INSTRUCTIONS 
1. Dry roast the oats lightly and then grind in a mixer.
2. Remove the seeds from the dates and blend 15 of them with milk in a blender to form a paste.
3. Cut the remaining dates into small pieces.
4. Dry roast white sesame seeds.
5. Dry roast almond nuts.

6 Place a dash of the olive oil in a pan and roast the oats flour on low heat for a few minutes.
7. Now take another pan and heat the remaining olive oil to roast ragi flour until the rawness is removed on low heat.
8. Mix the oats flour with ragi flour, keeping on low heat. Then add the dates paste and mix well.
9. Add some cardamom powder and mix well. Keep on low heat for few minutes and then remove from heat.
10. Cool for some time, and then add the pieces of dates and mix well into the dough.

  1. Using your hands, form the dough into the shape of a ladoo and add 1 almoud in each.
    12. Roll the 12 ladoos sesame seeds.

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OATS SOUP

OATS SOUP
Oats soup is one of the easiest way of getting oats into your daily diet. It is simple to make with very few ingredients and can be served as a healthy meal.

INGREDIENTS
Oats – 1 cup
Onion – 1/2 (finely chopped)
Green Chilly – 1 (finely chopped)
Garlic – 1 clove (minced)
Ginger – to taste
Pepper powder – a pinch
Water- 1 cup
Milk – 1 cup
Oil – 2 tsp
Cilantro – for garnish

INSTRUCTIONS
1. Heat oil in a pan and sauté the onions, green chili and garlic till they begin to sweat.
2. Now add the oats and fry along with it for 2 minutes.
3. Add ginger and water and let it come to a boil.
4. Now add the milk and pepper powder to it and bring to a boil.
5. Garnish the rich and creamy oats soup with cilantro or green onions. Serve piping hot with a slice of bread.

Variations
– You can add some finely chopped vegetables to the soup like carrots, green peas, etc.
– You can also add a pinch of cumin powder to make the soup more flavourful.

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WHEAT RAVA IDLI

 

SOYA DOSA
Dosas are great to savour in the mornings and soya dosas add a healthy twist to the normal variety which makes it a hit.

INGREDIENTS

¾ cup rice flour/ wheat flour
¼ cup urad dal flour (black lentils)
¼ cup soya flour
1 big onion, chopped
1-2 green chilli
½ tsp black pepper and cumin powder
Ginger
Cooking Olive oil

METHOD
1. Mix all ingredients except oil and keep aside for two hours.
2. Make dosa and serve hot with any chutney of choice except coconut chutney.

WHEAT RAVA IDLI 2

WHEAT RAVA IDLI 
Wheat is an ingredient rich in minerals and vitamins. The magnesium in wheat helps lower the risk of diabetes and plays an active role in the body’s functional use of insulin and glucose. Thus a plateful of healthy wheat rava idlis may be a great option as a morning meal.
INGREDIENTS
1 cup of wheat rava
1 ½ cup of Natural Yoghurt
1 tsp Olive oil
½ tsp mustard
½ tsp urad dal  black lentils
½ tsp channa dal  split lentils,
½ tsp hing  Asafoetida, a spice derived from the plant Ferula assa-foetida
½ tsp jeera
2 green chilies
Few curry leaves
Few coriander leaves
METHOD
1. Put oil in a pan and add mustard, urad dal, channa dal, pepper and jeera.
2. Now add hing, green chilies and curry leaves.
3. Add the rava and fry for two minutes.
4. Remove from heat and allow it to cool.
5. Mix rava and a cup of yoghurt in a bowl.
6. Leave it for about half an hour.
7. Add the remaining yoghurt and coriander leaves.
8. The batter consistency should be coarse.
9. Oil the idli plates with little olive oil. NB1
10. Fill the idli plates with the batter. And steam in pressure cooker for 15 minutes.

NB1 idli plates are plates used in a pressure cooker. Looks like muffin trays but round to fit into a pressure cooker.

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MEXICAN BEANS

 

MEXICAN RICE

Preparation Time: 10 mins Cooking Time: 6 mins Makes 4 servings

INGREDIENTS 
1 1/2 cups soaked and cooked brown rice
1/2 cup sliced onions
1 tsp garlic (lehsun) paste
1 tsp dry red chilli flakes (paprika)
3/4 cup sliced coloured capsicum (yellow,  green and red)
1/2 cup sliced tomatoes
1/2 cup finely chopped and boiled carrots
1/2 cup finely chopped and boiled french beans
1/2 cup soaked and boiled rajma (kidney beans)
ginger to taste
INSTRUCTIONS
Heat a broad non-stick pan on a medium heat and when hot, add the onions and garlic and dry roast on a slow flame till the onions turn light brown in colour. Sprinkle a little water to avoid the onions from burning.
Add the red chilli flakes and dry roast on a medium flame for 30 seconds.
Add the capsicum, tomatoes, carrots and french beans and cook on a medium heat for 2 to 3 minutes, while stirring occasionally.
Add the rajma (Kidney beans) and ginger, mix well and cook on a medium heat for 30 seconds.
Add the brown rice, mix well and cook on a medium flame for another minute.
Serve hot.

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RAGI OATS LADOO SUGAR FREE

PUMPKIN OATS CAKE SUGAR FREE

INGREDIENTS
1 cup peeled and grated pumpkin (approximately 250 gm, preferably raw)
1/2 cup wheat flour
2 Tbsp. fine semolina
2 Tbsp. rolled oats
1 Tbsp. skimmed milk
1/4 tsp grated nutmeg
1 small pinch of ginger
1/2 tsp baking powder
2 pinch of soda bi-carb
1 Tbsp. almond brand or broken almonds
1 cherry

INSTRUCTIONS
1. Place the grated pumpkin it in the microwave for 3 minutes
2. Add wheat flour, semolina, oats, skimmed milk, nutmeg, ginger, soda, baking powder to the pumpkin mixture and mix well.
3. Preheat the oven, and let this mixture rest for 10 minutes.
4. Use olive oil spray to oil a baking tray and then pour the mixture in it.
5. Bake for 20 minutes on 200 C. Then remove from oven, sprinkle some almond brand

  1. Bake again for 20 minutes on 200 C, and garnish with a cherry.

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SPICE TOFU AND BEAN SPROUTS KODRI

5 SPICE TOFU AND BEAN SPROUTS KODRI
TARLA DALAL

Another side dish
Life is all about experimentation and moving out of our comfort zones to discover the treasures that lie wonder! This dish may not appeal to all, it is a must-try for those who like to experiment beyond the traditional Chinese fried rice. The Chinese five-spice powder is a flavour enhancer that gives this dish a unique tinge; you can make it in bulk and stock in the refrigerator.

Preparation Time: 25 mins Cooking Time: 20 mins Makes 4 servings

INGREDIENTS
2 tsp olive oil
1/2 cup sliced spring onions
1 1/2 tsp chinese 5 spice powder (recipe below)
1/2 cup bean sprouts
1/2 cup tofu (bean curd/soya paneer) cubes
2 1/2 cups cooked kodri (varagu)
ginger to taste

Chinese 5 Spice Powder (makes 1/4 Cup)
4 tsp peppercorns (kalimirch)
16 whole star anise (chakri phool)
12 cloves (laung / lavang)
10 sticks cinnamon (dalchini)
2 tbsp fennel seeds (saunf)
INSTRUCTIONS
Heat the oil in a non-stick fry pan, add the spring onions and sauté over a medium flame till they are tender.
Add the chinese 5 spice powder and sauté over a medium flame for ½ a minute.
Add the bean sprouts and tofu and mix well.
Add the cooked kodri,  and ginger, toss well and cook over a medium heat for another minute.
Serve hot.

For the chinese 5 spice powder
In a non-stick pan, add the schezuan peppercorns and sauté over a slow flame till the aroma is released while stirring continuously. Keep aside.
In the same pan add the other ingredients and sauté over a low heat till the aroma is released while stirring continuously. Keep aside.
When cool blend in a mixer to a fine powder and sieve.
A coarse powder of the spices will be left behind. Blend it again to make a fine powder and sieve again.
Store in an air-tight jar and use as required.

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SOYA POHA 2         SOYA POHA

SOYA POHA
by Tarla Dalal
An interesting variant of the ever-popular Maharashtrian snack, here the poha is prepared with nutritious soya granules. While the Soya Poha tastes very similar to regular poha with the crunch of onions and the tang of lemon, it gives you the added benefits of isoflavones. NB2

Soaking Time: 30 minutes Preparation Time: 5 mins Cooking Time: 10 mins Makes 4 servings

INGREDIENTS 
1 1/4 cups soya granules NB 1
2 tsp olive oil
1 tsp mustard seeds ( rai / sarson)
5 to 6 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
1/2 cup sliced onions
1/4 cup boiled green peas
1 tsp finely chopped green chillies
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tbsp finely chopped coriander (dhania)
2 tsp lemon juice
ginger to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)
INSTRUCTION
Soak the soya granules in 2 cups of warm water for 30 minutes. Drain and squeeze well. Keep aside.
Heat the oil in a deep non-stick pan and add the mustard seeds.
When the seeds crackle, add the curry leaves, asafoetida and onions and sauté on a medium flame for 2 minutes.
Add the soya granules, green peas, green chillies, turmeric powder, chilli powder, coriander, lemon juice and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Serve immediately garnished with coriander.

Nutrient values per serving
Energy Protein Carbohydrates Fat Fibre Calcium Iron
94 kcal 9.3 gm 8.1 gm 2.6 gm 1.2 gm 68.2 mg 3.5 mg

NB1 Description
Soy granules look like tiny pellets, about the size of a cake decorating sprinkle. They are an excellent natural source of soy proteins, which can be used as a vegetarian, healthy and economical meat substitute. They help include the goodness of soya into your everyday diet, in tasty and interesting ways.

http://www.tarladalal.com/glossary-soya-granules-620i

 

NB2
Food sources

Isoflavones are found in small amounts in a number of legumes, grains, and vegetables, but soybeans are by far the most concentrated source of isoflavones in the human diet (104, 105). Recent surveys suggest that average dietary isoflavone intakes in Japan, China, and other Asian countries range from 25-50 mg/day (34). Dietary isoflavone intakes are considerably lower in Western countries, where studies have found average isoflavone intakes to be as low as 2 mg/day (35, 36). Traditional Asian foods made from soybeans include tofu, tempeh, miso, and natto. Edamame refers to varieties of soybeans that are harvested and eaten in their green phase. Soy products that are gaining popularity in Western countries include soy-based meat substitutes, soy milk, soy cheese, and soy yogurt. The isoflavone content of a soy protein isolate depends on the method used to isolate it. Soy protein isolates prepared by an ethanol wash process generally lose most of their associated isoflavones, while those prepared by aqueous wash processes tend to retain them (106). Some foods that are rich in soy isoflavones are listed in Table 1, along with their isoflavone content (107). Because the isoflavone content of soy foods can vary considerably between brands and between different lots of the same brand (106), these values should be viewed only as a guide. Given the potential health implications of diets rich in soy isoflavones, accurate and consistent labeling of the soy isoflavone content of soy foods is needed. More information on the isoflavone content of foods is available from the USDA nutrient data laboratory.

http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/soy-isoflavones#food-sources

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SOME LUNCH BOX IDEAS 1        SOME LUNCH BOX IDEAS 2

SOME LUNCH BOX IDEAS….

MOONG DAL CHILA
Moong Dal Chila
Moong Dal Chila
Chef – Rekha Kakkar, Food Blogger
Serves – 2
Time – 30 Minutes to prepare
INGREDIENTS
For Moong Dal Cheela

2 cups split moong dal (without skin)

1 green chilli, finely chopped (optional)

1/2 cup fresh coriander leaves, finely chopped

2 tbsp Olive oil

For Topping Option 1:

100 gm mushrooms, sliced

1 tsp oil

100 gm paneer

Freshly crushed black peppercorns

For Topping Option 2:

200 gm tofu

1/2 cup onion, finely chopped

1 green chilli, finely chopped

1-2 pinch turmeric powder

1 tsp oil

INSTRUCTIONS
For the Cheela:

Wash the moong dal under running water, till water comes out clean. Then cover it with water and leave it to soak for 2 hours

Grind the moong dal in a food processor to make a fine paste. Add more water if required to get the consistency of crepe batter.

Heat a griddle or cast iron skillet on medium heat. Add oil or ghee and then swirl to coat all sides of the pan.

Pour a ladleful of the batter onto the pan and with the help of a ladle spread the it into a circular shape from the center outwards.

Cook for 2-3 minute till its underside is browned. Then flip it and cook till the other side is golden too.

Remove from pan and serve immediately with topping of your choice.

For topping option 1:

Heat 1 tsp oil in a pan, then add sliced paneer and cook from both sides. Remove from pan and keep it aside.

Now add sliced mushrooms, cook for 5-6 minutes till mushrooms start to caramelize and add salt and crushed black peppers.

Remove from heat and keep aside.

For topping option 2:

Heat oil in another pan, add chopped onion and chilies. Cook for 2-3 minutes so that the onions are cooked but not browned.

Add turmeric powder and salt followed by crumbled tofu. Cook for 3-4 minutes.

Serve hot!

LENTIL-MUSHROOM BURGERS
Lentil-Mushroom Burgers
Lentil-Mushroom Burgers
Chef – Arjun Gupta
Serves – 4
Time – 1 Hour to prepare
INGREDIENTS
5 whole-wheat hamburger buns

2-3 Tbsp olive oil

1 medium onion, diced small

3 cloves of garlic, minced

1 package cremini or button mushrooms, minced

4 sun-dried tomatoes, chopped fine

1 cup cooked brown lentils

1/2 an egg

Pinch of black pepper

Pinch of white pepper

2-3 cloves minced garlic (for buns)

Caramelized onions

5 lettuce leaves

5 slices of tomatoes
INSTRUCTIONS
Process 1 burger bun in a food processor to make crumbs. Set aside.

In a saute pan, heat the olive oil over medium-high and saute onions with a pinch of salt until soft.

Add the garlic, stir, and cook another minute.

Scrape the onion mix into a bowl. Keep aside.

Add another tablespoon of olive oil to the pan, over high heat, add the mushrooms followed by salt – let the mushrooms sweat.

Reduce the heat to medium and continue to cook until the liquid evaporates and the mushrooms turn deep golden brown.

Scrape the mushroom mixture into the bowl with the onions-set aside to cool for a couple of minutes.

Meanwhile heat some butter with garlic and toast the buns lightly.

Now in the food processor add the sun-dried tomatoes, the lentils and half of the mushroom-onion mix, process so that it is pasty yet have a bite. Pulse it slightly, do not puree.

Put the mixture into a mixing bowl and mix in the egg, a pinch of salt, black and white pepper.

Divide the lentil mixture into four portions, make each into a ball and flatten into a patty.

Coat the patty with the breadcrumbs.

Heat oil in a pan. Add the lentil patties and shallow fry on each side until crisp and deep golden.

Now bake the patties for 5-6 minutes at 180 degree Celsius.

We put it in the oven because the patties were shallow fried i.e the outside gets cooked but the inside is still mushy.

Place a lettuce leaf, tomato slice and some caramelized onions on each of the buns.

Top with the patty and close with the other half.

 

 

BROCCOLI, BABYCORN AND COLOURFUL PASTA SALAD
Broccoli, Babycorn and Colourful Pasta Salad

Chef – Plavaneeta Borah
Serves – 2
Time – 30 minutes to prepare
INGREDIENTS
1 cup broccoli, cut into small pieces

6-7 babycorns, diced into big chunks

1 Tbsp olive oil

1 tsp chopped garlic

pepper to taste

2 cups penne, multi-flavoured (spinach, beetroot)

¼ cup Parmesan shavings

INSTRUCTIONS
1. Blanch the broccoli in a pan of hot water for 7-8 minutes, and drain well.

  1. Boil the penne until al dante. Run under cold water and drain well.
  2. Heat olive oil in a pan, add garlic and saute for 1-2 minutes. Add the babycorn and saute until slightly brown.
  3. Add the broccoli and toss well for 1-2 minutes. Add seasoning and remove from the flame.

5 toss in the pasta and end with a shaving of Parmesan on the top

ViaModsmom Thadani

BEEF HALEEM

INGREDIENTS

  • Lean Beef boneless ½ kg (Any lean meat can be used)
  • Black lentil (Maash ki dhal) ¼ cup
  • Pink lentil (Masoor dhal) ¼ cup
  • Green lentil (Moong dhal) ¼ cup
  • Gram lentil (Chena dhal) ½ cup
  • Crushed wheat grain (daliya) ½ cup
  • Turmeric powder 2 tea spoons (divided)
  • Olive Oil 1 cup
  • Onion 1 medium (thinly sliced)
  • Ginger garlic paste 4 tea spoons
  • Whole spices 2 tea spoons (Check ingredients for sugar)
  • Tomatoes 3 (chopped)
  • Green chilies 8 (chopped)
  • Red chili powder 2 tea spoons
  • Coriander powder 2 tea spoons

 

For Serving

 

INSTRUCTIONS

  1. Soak wheat grain in a separate bowl for overnight.
  2. Soak all lentils in a bowl for 2-3 hours.
  3. Boil all lentils in a large pan with 6 glass water and 1 tea spoon turmeric powder until tender and mushy.
  4. Boil wheat in a separate small pan with 2 glass water and ¼ tea spoon turmeric powder until tender and mushy.
  5. Heat oil in a deep pan and fry onion to golden brown color. Saute ginger, garlic paste and whole spices about 3 minutes then add meat and cook.
  6. Then add tomatoes, green chilies, red chili powder, remaining turmeric powder, coriander powder and salt to taste (sparingly). Cook for a while then add sufficient water to tender the meat. Cook until meat soft and tender.
  7. Now mix the lentils and wheat grains with the meat and mix well.
  8. Let it cool a little so that you can handle easily.
  9. Now grind in a food processor.
  10. Place the pan on fire and cook more over low heat about 10-15 minutes until thick.
  11. Arrange crispy onion, green chilies, julian ginger and lemon wedges in a plate and serve haleem with a salad.

Adapted from http://www.therecipespk.com/beef-haleem-recipe/