Tag Archives: zero oil

Kalonji Masala

Kalonji is name for stuffed vegetables in the state of Uttar Pradesh specially west part of it. Kalonji masala is a roasted spice powder that can be mixed with some other spices or can be used as it is to fill in various vegetables like okra[bhindi], bitter gourd[karela] , pointed gourd[parwal],egg-plants[baingan], potato[aloo] etc. This masala can also be sprinkled over while cooking chopped okra. pumpkin or potato. So lets make it…

INGREDIENTS:

  • Fennel Seeds[Sauf]: 50gm
  • Fenugreek Seeds[Methi]: 25gm
  • Black Mustard Seeds[Sarson]:25gm
  • Nigella Seeds[Kalongi]:25gm
  • Cumin Seeds[jeera]:25gm
  • Dry Mango Powder[Amchoor]: As per Taste

METHOD:

  1. Dry roast everything one by one leaving amchoor powder. Now grind everything together . Mix amchoor when it cools down & store it in an airtight container.
  2. HOW TO USE: Make ginger garlic & onion paste with very less water. Add this spice powder , red chili powder ,salt & mustard oil to it. Mix well. Keep it aside for 1-2 hrs so that all water gets absorbed in the spices.
  3. Now stuff it into your favorite vegetable.

NOTES:

  • This can be kept at room temperature for 3-4 months in an airtight container
  • Keep it in a dry place

Sattu Ka Namkeen Sharbat[ Salted Spicy Barley Drink]

Sattu is a flour made of either roasted gram , pulses or barley.It is used in regional cuisines mainly in the state of Uttar Pradesh, Bihar & Punjab. It is commonly served during breakfast as porridge or as sweet or sour drink. It can also be used as stuffing for parathas or batti{litti}. This time I have made Barley Sattu using Oo Mugi Healthy & Tasty Barley Grains sent to me by GO India Organic in association with Plattershare.Here I am sharing a savory , sour & tangy drink which is excellent to beat the scorching sun….do definitely give it a try..

INGREDIENTS:

  • Barley[omugi] Sattu : 2tbsp
  • Fresh Green Mint Leaves: 8-10
  • Fresh Coriander Finally Chopped: 1tsp
  • Dried Mint Powder: 1tsp
  • Roasted Cumin Powder : 1 tsp
  • Black Salt : 1 tsp
  • White Salt : As per Taste
  • Green Chili Finally Chopped : As per Taste
  • Black Pepper Powder : 1/2 tsp

METHOD:

  1. Dry roast barley [omugi] on medium flame till 4-5 min stirring continuously.Grind it to a fine powder when it is stil warm.
  2. Now mix this powder in two glass of water keeping in mind there should not be any lumps formed. Now mix rest of the ingredients mentioned above. Stir well. Keep it in refrigerator till it cools.
  3. Sattu ka sharbat is ready. Serve with ice if you need it chill.

NOTES:

  • You will have to run your mixer two three times to get fine barley powder
  • In the same drink you can add little sugar too to get a sweet & sour flavor.

Chia Seeds Beetroot & Yogurt Dip

Chia seed is now a known super-food to all & mostly we use it in our daily breakfast cereals, smoothies, puddings or as sprinkles over salads . This time chia seeds are send to me by Go India Organic in association with Plattershare. I thought organic is some what desi concept & we Indians at some point of time used to produce organic food mainly. So I wanted to make something very Indian with this organic chia seed & i twisted my regular yogurt chutney by adding chia ,beetroot & lemon. Here is the recipe..

INGREDIENTS:

  • Chia Seeds : 2 tbsp
  • Beetroot : 1 medium size
  • Mint Leaves : A handfull
  • Yogurt : 4 tbsp
  • Roasted Cumin Powder : 1 tsp
  • Black Salt : 1 tsp
  • Lemon A half : Deseeded & Chopped
  • White Salt : As per Taste
  • Green Chili : As per Taste
  • Ginger : A half inch

METHOD:

  1. Boil beetroot in a pressure cooker with a cup of water. Let it cool , peel & roughly chop into small pieces. Now blend this with chia seeds & all other ingredients mentioned above . Your Chia Beetroot & Yogurt dip is ready.
  2. It tastes great with home made sun-dried potato chips.

NOTES:

  • Chia seeds do not have its own taste . It acquires the taste of the food it is blend with.
  • Drink lots of water when you consume chia seeds

Minty Buttermilk

As mercury is rising high we are switching to body coolants  from our regular teas & coffees.Buttermilk is one such coolant which when consumed is like a cold pat in the scorching sun. Mint enhances its cooling properties and also helps  in cleansing the body.You can have this drink  daily with breakfast or lunch. It helps in digestion. You can even have it when you are going out in sun or you come back home…try this..

INGREDIENTS:

  • Curd : 1 cup
  • Mint Leaves[Podina] : A hand full
  • Cumin Powder [Jeera] : 1/2 tsp
  • Rock Salt[Sendha Namak] : As per taste
  • Black Pepper Powder [Kali Mirch]: 1/4 tsp

METHOD :

Wash mint leaves & seperate stalks.Blend it with rest of the ingredients mentioned above along with a cup of chilled water. Serve cold. If you are having it with food have it at room temperature to avoid having hot & cold together.

NOTES:

  1. You can use black or white salt in place of rock salt.
  2. This will serve two people.

Chia Seeds Melon & Pomegranate Smoothie

As summer is already at its boom in Hyderabad watermelon is started showing up in every other lane. So to welcome summers I prepared this wonderful smoothie by mixing this super-cool fruit with chia seeds & pomegranate to increase its nutritive value.We all are aware of the benefits of pomegranate but for chia seeds I must say it is the most nutritious food known till today. It is loaded with fibers,proteins & omega 3 fatty acids. So take advantage of this super-food & enjoy this chilled on a hot summer morning or at room temperature on a not so hot morning. This keeps you fresh & rejuvenated for long hours…

 INGREDIENTS :

  • Water melon Cubes 2 cups
  • Pomegranate Medium size 1
  • Chia Seeds 2tsp
  • Honey to taste [optional]
  • Grated Ginger 1/2 tsp
  • Ground black pepper 1/4 tsp

METHOD :

  1. Blend everything together. I have not taken off melon seeds & used pomegranate seeds. If you don’t like solids in your smoothie strain it. Alternatively you can take melon seeds off & use pomegranate juice. But using seeds add fiber to your drink.
  2. Add crushed ice. I prefer it at room temperature.

NOTES :

  • When using seeds you have to blend it 2-3 times.
  • Consume immediately because Chia seeds starts thickening your smoothie
  • Strain before adding chia seeds else you will take this nutrition pack off your drink
 

Moong Dal Masala Roti [ Gluten Free ]

Roti is an integral part of Indian diet & when it is made of yellow moong dal & gluten free flours like jowar[sorgum] & rice/gram it not only fill your stomach but also don’t add too much calories. Few spices added to it gives flavor as well as eliminates the need of additional sides like sabzi or dal…Enjoy this wonderful spicy roti.

INGREDIENTS:

  • Yellow Moong Dal 1 cup
  • Jowar[Sorgum] Flour 1 1/2 cup
  • Rice/Gram Flour 1/2 cup
  • Fennel Seed Powder[Moti Sauf] 2tsp
  • Ground black pepper 1/2 tsp
  • Coriander Powder [Dhania] 2tsp
  • Asafoetida 1/4 tsp
  • Cumin Seeds 1/2 tsp
  • Green Chili Finally 4-5 [as per taste]
  • Ginger About 1 inche long
  • Salt to taste
  • Vegetable Oil 1tbsp

METHOD:

  1. Soak moong dal for 4-5 hrs. Then grind it to a smooth paste with ginger ,chili , salt & all other spices mentioned above with a dash of water.
  2. In a bowl mix jowar flour & rice/gram flour. Add vegetable oil & rub the flour with both hands. To this add some salt & ground dal & knead a soft dough.Keep it to rest for 15 min.
  3. Now take a lemon size ball & roll it to 6-7 cm diameter . Cook from both sides on hot tawa & then directly on flame.
  4. Serve hot with chutney & buttermilk. You can also apply ghee on this roti.

NOTES:

  • Cook roti on medium flame because you are using raw dal
  • Eggeaterians can have this with poach egg.

Soupy Oats [Zero Oil]

Oats due to its availability & multiple use is becoming staple in our households. It not only tastes well but is a powerhouse of nutrients.So if you are not having it you are missing out a tasty way of supplying nutrients to your body. Try this soupy combination of oats & vegetables along with some seeds….& you are good with a stomach full of breakfast…

INGREDIENTS:

  • Oats 5-6 tbsp
  • Green beans Chopped 2tbsp
  • Green/Yellow/Red bell peppers chopped 2-3tbsp
  • Carrots chopped 2 tbsp
  • Cabbage Chopped 2-3 tbsp
  • Tomatoes Finally Chopped 2tbsp
  • Onion Finally Chopped 2 tbsp
  • Green Chili Finally Chopped [as per taste]
  • Green Peas 1 tbsp
  • Flex Seeds Powder 1 tbsp
  • Hemp Seeds Powder 1tbsp
  • Chia Seeds 1tbsp
  • Pumpkin Seeds 1tbsp
  • Melon Seeds 1 tbsp
  • Lemon Juice 1 tbsp
  • Salt to taste
  • Ground black pepper 1/4 tsp
  • Fresh Green Coriander 2 tbsp

METHOD:

  1. In a pan boil about 11/2 glass of water. Once it starts boiling add all veggies tomato onion chili & salt. Cook covered for 6-7 min on medium flame Stir occasionally. If you have burnt too much water in this process add little more .
  2. Add oats & all the seeds & powders mentioned above. Add lemon juice too. Adjust salt. Mix well . Remember it should have a soup like consistency.Cook for 3 min on medium flame. Garnish with coriander leaves . Serve hot.

Notes

  • You can add dried mixed herbs for extra flavor
  • You can use your combination of vegetables. It also tastes good with carrot,beetroot,tomato & spinach combination.

 

 

Fruity & Nutty Oats-Buttermilk Porridge

This is a very healthy & refreshing meal for those who want to do a stomach full breakfast without adding too much calories & without missing any nutrient required to keep our body fit.You can have it daily.

INGREDIENTS:

  • Buttermilk 1 glass
  • Oats 2 tbsp
  • Dates Finally Chopped 2
  • Apple/Riped Papaya Small Cubes 1 cup
  • Chia Seeds 1tsp
  • Melon Seeds 1 tsp
  • Pumpkin Seeds 1tsp
  • Flex Seeds Powder 1 tsp
  • Hemp Seeds Powder 1tsp

METHOD:

  1. Mix everything together in a large bowl & consume immediately.Fruits are sufficiently sweet but still for more sweetness honey can be added.

NOTES:

  • You can use your combiation of fruits
  • All the seeds mentioned above are available in supermarkets & online.

Hemp Seeds & Musk-Melon Smoothie

Hemp seed is a comparatively newer super-food which is making its way slowly in Indian kitchens.It is packed with protein & omega 6 & omega 3 fatty acids. So it is a great addition to a vegan diet.Musk-melon on the other hand keeps you hydrated for long & is good for weight loss & its seeds are also a good source of protein. So a glass full of this smoothie not only helps you with a quick breakfast but supply loads of nutrients to your body…try this…..

INGREDIENTS:

  • Musk Melon 8-10 slices
  • Hemp Seeds Powder 1tbsp
  • Cinnemon Powder[dalchini] 1/2 tsp
  • Honey to taste
  • Musk Melon Seeds 1 tbsp

METHOD:

  1. Leaving melon seeds blend everything together with 1 1/2 glass of water in a blender.Top it up with melon seeds. Consume immediately.If you wish you can add crushed ice. However I prefer it at room temperature.
  2. If you don’t like hemp seeds husk you can mix powder in the water you are using to make smoothie & strain . use this water to blend your smoothie. This hemp powder water can be stored in refrigerator for upto 3 days.
  3. However I keep the husk because it adds the fiber content to the smoothie.

Notes :

  • Hemp seeds are still making its way to many supermarkets. However they are widely available online on amazon and flipkart.
  • Hemp seeds come with its husk on it so you need to chew it for little more time. To avoid this you can ground them to powder & use
 

Flex seeds Roti with Sabzi – The Elaborated Indian Breakfast[Gluten Free & oil Free]

Breakfast is the most important meal of the day. If you eat properly in the morning you stay energetic through out the day. Most of us love quick breakfast but it makes us hungry very soon & if we are working we get distracted.So this is an elaborated breakfast recipe which keeps you full for long & it is very healthy because it made use of jowar & flex seeds , curd & fresh green leafy vegetables.

INGREDIENTS:

  • Jowar Flour 3/4 cup
  • Gram Flour 1/4 cup
  • Flex Seeds Powder 1 tbsp
  • Spring Onions 250gm
  • Spinach 100gm
  • Garlic Finally chopped 1/4 tbsp
  • Green Chili Finally Chopped [as per taste]
  • Tomatoes Finally Chopped 2tbsp
  • Curd 1 cup
  • Salt to taste
  • Cumin Powder 1tsp

 METHOD:

  1. FOR ROTI :  Mix jowar flour gram flour & flex powder & kead it with warm water. Make a smooth dough. Keep it aside for 15 min. Take a lemon size ball & roll it upto 6-7 cm diameter.You should not apply to much force to roll this roti.
  2. Cook this roti on a hot tawa on medium flame for 30 sec & flip it over. Cook for 1 min on other side. Now cook directly on flame from both sides & your roti is ready.
  3. FOR SABZI:  Wash & roughly chop spring onions & spinach.Heat a thick bottomed wok [Aluminum wok] & add chopped garlic & green chili to it. Saute for one min on slow flame & add chopped green leaves & tomatoes to it.
  4. Add salt. Mix well . Cook covered on medium flame for 15 min. Stir in between. The sabzi will cook in its own water. The water should be completely dried before switching off the gas.
  5. FOR CURD : Whisk curd. Add cumin powder , salt & mint or coriander leaves. Serve with roti & sabzi

Notes:

  • Flex seeds powder is very healthy & easily available in super markets. If you don’t get powder you can grind whole seeds at home. You can also substitue this with chia seeds .
  • You can use any leafy vegetables & cook similar way
  • If you want you can apply clarified buter / ghee to your roti
  • Consume these roties when they are still warm as it tends to dry if kept for long.