Low Fat Kofta(Spiced Meatball) Curry

Research has shown vegetarian diet is a better defense against disease than the Non-vegetarian.But if you can't let go of the meat, then its best to choose lean meat ,that's low in saturated fats(leading cause of heart disease).Lean meat are good source of nutrients like protein, zinc, vitamin B12, and iron.Read more about Lean meat among WHFOOds.

Kofte,the spiced meatballs are a popular meaty delicacy in the Arabian and South Asian Cuisines.In Mona's remarkable Kofte recipe,the meat is seasoned to perfection and cooked in gravy with curry spices.This is certainly a very appetizing side dish ,the dry mango(amchur) powder(available in South Asian Stores) adds a smack to the meat,drenched in the gravy the meatballs soak up all the goodness of spices.

Recipe adapted from Mona's Amchur-Harimirch wale Kacche Gosht ke Kofte
Makes about 15-18 walnut size meat balls.

Ingredients
For Kofta(Spiced Meatball)
1/2 lb(250 grams) 99% lean meat(Beef\Veal\Lamb\Goat\Chicken\Turkey),minced
1/2 teaspoon Turmeric(haldi)
1/2 teaspoon red chili(sukhi mirch) flakes
1/2 teaspoon hot red chili powder(lal mirch)
1/2 teaspoon Dry Mango powder(amchur)
1/2 teaspoon each of ground cumin(zeera) and coriander(dhania)
1/2 teaspoon Salt
few leaves of fresh cilantro or mint ,chopped

For Curry
1 large or 2 medium onion(about 1 1\2 cup),chopped
1/2 cup low fat yogurt or Greek yogurt
1/2 teaspoon cumin seeds
1 clove garlic ,minced
1/2 inch fresh ginger,minced
1/2 teaspoon Garam Masala(Mix of ground cumin,coriander,cloves and cinnamon)
1/4 teaspoon turmeric
1/2 teaspoon hot chili powder
1/2 teaspoon salt
2 green chillies
few curry leaves.
2 teaspoon Extra virgin olive oil or canola oil

Method
Process and roll the meat balls
Blend together all the meat ball ingredients in food processor or blender until well combined.Transfer in a bowl.Make walnut size balls with the mixture and set aside.

Mona's tip on storage and freezing :The balls can be made ahead and stored in a freezable ziploc bags or containers.Thaw before cooking.

Cook the Curry and Meat balls
Saute onions in a teaspoon of oil until caramelized brown.Add the ginger and garlic,saute for a minute or two before adding rest of the spices(turmeric,chili powder and garam masala).Saute for 2-3 minutes.Reduce heat ,slowly stir in the yogurt.cook on low heat for a minute.Puree the mixture in a blender while adding a 1 1/2 cup of water.
In the same pan add another teaspoon of oil,curry leaves and green chillies,when it starts to splutter,slowly pour in the onion mixture.Bring to a slow boil,carefully drop the meat balls.Cover and simmer for 20-25 minutes until the meatballs are cooked through.Serve warm with Whole grain Naan or pita.


Kofta Curry,the Mint Lamb chops and Kachchi Lamb Biryani are my contributions for Mona's Hyderabadi Bakrid Food Festival.

Prevent Cross Contamination
After handling raw meat\poultry,be sure to wash hands thoroughly and also the containers,cutting boards or knives the meat was in contact with.

Andhra Chepala Pusulu(Fish in Tamarind Tomato sauce) and Guntur Mirchi(Chilly)

(image source Wikipedia)
Guntur Mirchi(Hot pepper)
Andhra Pradesh(in South India) is home to one of the hottest chillies called Guntur Mirchi.Its hard to miss the red luscious bed of chillies drying in summer sun in while traveling to Guntur. Guntur is one the largest exporters of red chilly next only to Mexico! Andhra cuisine blossoms red with the flavor of these Chillies.Married to a Guntur Abbae(boy),I've acquainted myself with many andhra recipes.Chepala pesulu in Telugu translates to the Fish in Tamarind Tomato sauce is one such authentic Andhra favorites.This recipe brings out the best flavors of fish while preserving its nutritive value and tastes best when cooked in red hot peppers!


A secret of good memory ,eye sight and cardiovascular health is to include fish as part of your diet at least twice a week.Choosing the right kind of fish and cooking method is the key to get the most of its nutritive value.
Healthiest Fish are the oily fish(rich in Omega 3s) like wild Salmon,rainbow trout,pacific halibut and pacific cod.check out this page for an eco-friendly guide of selecting the right kind of fish.Important read ,Wild Vs Farm-raised fish.

Best Cooking Methods for Fish
Steaming,Cooking fish over simmering water until tender,good for salads or cutlets.
Poaching,gently cooking in simmering water or broth ,with vegetables for more flavor.
Stove Top Searing ,Cooking in a non-stick pan with some healthy oil (Olive oil)until crust is lightly crisp but not burnt.
Broil or Bake between temperature 350-375F ,requires less oil and cooks faster.
Recipe Chepala Pulusu(Fish in Tamarind Tomato sauce)
Ingredient
1 pound Fish Rainbow trout or Tilapia or any eco-friendly fish,fillets or slices with bones.
2 big Red Plum tomatoes,finely chopped
1 small onion,finely chopped
1 teaspoon ginger and garlic paste or use freshly grated
1/2 cup tamarind\imli juice, soak tamarind in water and strain the pulp or use a teaspoon of tamarind paste
1 teaspoon Rasam or sambhar powder(available in Asian grocers) or use 1/2 teaspoon each of cumin(zeera) and coriander(dhania) powder.
1 teaspoon chilly powder
1 teaspoon turmeric\haldi
1 teaspoon salt
1 sprig curry leaves
3 tablespoon Olive oil
2 tablespoon chopped cilantro\Coriander\Kothmir

Method
Marinate Fish:
Marinate the cleaned fish with 1/2 teaspoon each of turmeric,chilly powder and ginger garlic paste.
Prepare the sauce
In a sauce pan, add the chopped onions and curry leaves,saute until lightly brown. Add the ginger and garlic paste, sauce until aromatic and lightly brown. Add the chopped tomatoes and the spices. Cover and cook until tomatoes are tender. Add the tamarind juice and another 1/2 a cup of water and simmer.

Bake or Sear the fish.
To bake: Preheat oven to 350F and drizzle 2 tablespoon of olive oil evenly over the marinated fish and bake about 15-20 minutes until cooled through
To Sear: Heat Olive oil in a non stick pan and add the marinated fish. Let cook about 10 minutes each side. Remove and set aside. Add any pan juices in to the prepared sauce.

Simmer in the sauce.
Add the baked or seared fish in to the simmering sauce. Do not stir the tender fish,Cook for another 10 minutes until flavors infuse, garnish with chopped cilantro and serve on a bed of warm Rice.

Health Benefits of Chilly listed in this post.

Chepala Pulusu is off to SWC Andhra Pradesh event,hosted by Hari Priya Reddy.

Other Andhra favorites posted
Tomato Rasam
Sambhar
Lemon Rice with Egg Plant Chutney
Mirchi Ka Salan
Hyderabadi Biryani
Hyderabadi Haleem

Shahi Badami Khorma : A Majestic luscious dish

Khorma\Korma\Qoorma is a divinely rich recipe of Royal Mughalai cuisine. Prepared with a sauce of ground nuts (coconut,almonds,cashews ,sesame seeds and more),the variations of basic recipe are endless. Shahi Badami Khorma is made with either Lamb or chicken ,cooked until fork tender in creamy smooth spicy fragrant "Badami"(Almond)sauce
Traditionally(back in Mughalai period),the process of preparation was lengthy and laborious.The nuts where shelled by hand,toasted then ground on stone mortar and pestle.The meat had to be cooked for long hours(for lamb) until the meat fell off the bones,and bones were separated. Then simmered with sauce ,prepared with nicely brown onions cooked with spices,ground nuts and tangy yogurt,until all flavors are infused in the meat.
But thankfully in modern age we save lot of time with electric grinders ,pressure cookers and ready-to-use shelled roasted nuts and ground Spices.Mostly prepared on special occasions ,its a perfect dish to make for any celebration dinner ,serve with Naan,Layered Paratha ,Flaky Paratha or Biryani.

Ingredients
2 lbs Chicken or Lamb , white fat trimmed cut in medium pieces
1/2 cup roasted Almonds(or 3 tablespoon toasted Almond butter)
1 medium onion, finely sliced
1 cup fat-free yogurt
3/4 teaspoon ginger garlic paste
1/2 teaspoon turmeric
1 teaspoon chilly powder
Few Whole spices like Cardamom,Cloves and cinnamon sticks
1 teaspoon Garam Masala (Mixture of Ground cumin,coriander,cinnamon and cloves)
1/4 Mint and cilantro ,finely chopped.
2 tablespoon Extra Virgin Olive oil
Method
Marinate Meat
Clean the meat ,trim any excess white fat,run through cold water and pat dry with a paper towel. Properly wash all the utensils ,knife and cutting board used for handling the meat to prevent cross-contamination.Mix cleaned meat with turmeric and let sit for an hour.
Prepare the sauce
In a medium saucepan heat oil on medium heat and add the thinly sliced onions. Saute until onions are nicely brown and lightly crisp,then grind to a smooth paste. In the same oil add the whole spices ,ginger garlic paste and saute until the paste in lightly brown about 2 minutes,then mix in the onion paste ,rest of the dry spices and the almond paste.
Cook the meat
Mix in the meat when after 2 minutes and stir well to coat all the spicy mixture. Let cook on medium high heat about 10 minutes while stirring occasionally. Then stir in the yogurt and cover ,cook until meat is tender,about 30 minutes for chicken and 45 minutes for lamb(15 minutes in a pressure cooker). Finally mix in the finely chopped herbs and simmer for 5 more minutes and turn off the heat,serve warm.
This Shahi recipe is my entry for Meeta's Monthly Mingle:Sensational Sides, hosted this month by Ruth's Kitchen Experiments.

The Beauty of Fall

The vibrant autumn colors are beginning to bloom throughout the Northeast Ohio.The pockets of trees around the area produce spectacular drives.

Those pretty pumpkins in the warm sun of autumn, are from the local fall festival here in Cleveland.Hoping to make some tasty bakes this fall.

Roasted Beets and Beet greens Curry

The sweet flavor of beets often tempts us to use it in cakes and sweets. But a curry is equally tasty and with its crisp texture and unique flavor.Beets leaves are edible and taste lot like spinach. Don't throw away the beet leaves next time you buy beets bunch.Fresh beets are very good source of Potassium and folate. The greens are rich in iron,beta-carotene and Calcium.

Ingredients Needed
2 small Beets
8-10 beet leaves washed.
1/2 teaspoon cumin seeds
1/2 teaspoon ginger garlic paste.
1/2 onion chopped
1/2 teaspoon turmeric
1/2 teaspoon coriander powder
1/2 teaspoon chilly powder
Sea Salt as per taste
2 table spoon Olive oil
Cilantro for Garnish

Method
Roast the Beets
Preheat Oven to 400F.
Wash the beets to get rid of any mud. Lay beets on a sheet lined with aluminum foil and coat a table spoon of olive oil over them and let bake for about 35-40 minutes until tender. Let cool for 10 minutes then peel and chop the beets.
Make the Curry
Heat oil in a saucepan. Add the chopped onions, cumin seeds and let saute for a minute. Add the ginger garlic paste and other spices. roast for a minute before adding the chopped beet leaves. Mix in the chopped roasted beets and cover. Let cook for another 8-10 minutes. Serve with any Bread ,Flat bread or Rice .

This is my entry for WHB hosted this week by Srivalli of Cooking 4 all Seasons

Tried and Tasted : Maa Ki Dal(Dal Makhani)

Moms cooks the best food. Maa ki Dal recipe on Jugalbandi reminded me of tasty Dal Makhani my mom used to make. I was excited to try this spicy Dal Makhani For Zu's Tried and Tasted Event. Combination of 2 lentils and 1 beans makes this Daal very rich and perfect match with parathas.


Ingredients
1 cup Kidney beans Soaked Over night
1/4 cup whole Mung Lentil Soaked over night
1/4 cup Chana Lentil soaked for an hour.
2 Ripe Medium size Tomatoes
1 teaspoon ginger and garlic paste
2-3 Whole Spices Cloves ,Cardamon and cinnamon Sticks
1/2 teaspoon turmeric
3/4 teaspoon Chilly powder
1/2 teaspoon cumin seeds
1 teaspoon Sea Salt
2 tablespoon Olive oil
1 teaspoon of Butter
1 tablespoon lemon juice,freshly squeezed

To make the Dal Makhani
Cook the lentils and beans
Drain all the water from the soaked lentils and beans. Cook with 2 cups of water and salt until soft in a pressure cooker for about 20-25 minutes on medium flame or 40 minutes in a covered saucepan.
Prepare the Gravy
Heat oil and butter in a saucepan and add the cumin seeds along with other whole spices. After a minute add the ginger and garlic paste. saute for another minute and add the chopped tomatoes,chilly powder and turmeric. Cook until tomatoes are all tender and oil separates about 15 minutes.
When lentils are cooked mix in the prepared gravy and let cook for another 10 minutes.Serve with Parathas or Bread.

More Tasty Lentils Recipes

Garlic Herb Chicken

Garlic Herb Chicken
Herbs like cilantro are rich source of Vitamin A and C. Spinach has endless list of useful nutrients. Garlic helps lower cholesterol and has lot of other healthy benefits.Herbs and garlic match very well with the mild taste of Chicken.


Ingredients you'll need are
1 lb Free-range skinless chicken with fat trimmed
1 cup cilantro chopped
1 cup spinach chopped
1/2 cup mint chopped
1/4 cup fenugreek leaves chooped
1 small onion chopped
1 small tomato chopped
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
2 cloves garlic
1/2 inch ginger root or 3/4 teaspoon ginger garlic paste
1/2 teaspoon cumin seeds
1 teaspoon sea salt
2 tablespoon Extra Virgin Olive Oil

To make the Curry
Trim any excess white fat from chicken pieces. Freeze the chicken for an hour before trimming that way fat cuts off easily. Clean meat by running it through cold water and pat dry with a paper towel. Mix 1/2 teaspoon of turmeric and keep aside for few minutes.This helps kill any bacteria on meat.

Blend all the herbs and keep aside
Heat a skillet on medium high flame. Add Olive oil ,chopped onions and cumin seeds. Saute for a minute and add the minced garlic . Now add the chopped tomato ,herb mixture ,chicken and chilly powder. Cover and let cook for about 30minutes on medium flame. When the chicken is tender serve with Brown rice or Flat bread(Paratha)

This recipe is off to Srivalli's Curry Mela

Tangy Tomato Lamb

Ingredients needed are
1 lb Free-range lamb or goat ,cut in smaller pieces and trimmed of any white fat.
1/3 cup roasted almonds ground to fine powder
2 medium plum tomatoes
4-5 cherry tomatoes
1 small onion chopped
1 teaspoon ginger garlic paste
1 clove Garlic ,coarsely chopped
1/2 teaspoon turmeric
1 teaspoon chilly powder
1/2 teaspoon each of cumin and coriander powder
1/2 teaspoon cumin seeds
Salt as per taste.

To make the curry
Clean and marinate meat
Trim any excess fat from meat.Clean by running through cold water and pat dry with paper towels. Add the turmeric and allow to marinate for 30 minutes.
Cook the meat and tomatoes
Heat the oil in the saucepan or pressure cooker. Add the cumin seeds and chopped garlic. Roast for a minute and add the chopped tomatoes along with other spices. cook for 5 minutes before stirring in the ground almond powder and cleaned meat .cover and Cook until meat is tender. About 40-45 minutes in a saucepan and 10-12 minutes in a pressure cooker. When the meat is tender uncover and roast on medium high flame. Add the cherry tomatoes ,cook for another 5 minutes until oil separates. Garnish with cilantro or mint. Serve with rice or flat breads.

This recipe is off to Srivalli's Curry Mela

Radish Curry With Zeera Paratha(Cumin Flatbread)

Radish Curry

Ingredients you'll need
8-10 radishes ,thoroughly washed and sliced
4-6 cherry tomatoes
1 small onion chopped
1/2 teaspoon turmeric
1/2 teaspoon ginger and garlic paste or mince
1/2 teaspoon Chilly powder( or more as per your spice tolerance level)
1/2 teaspoon sea salt
1 tablespoon Extra Virgin Olive Oil
sliced jalapenos for garnish.


To make the curry
Heat Olive oil in a Pan on Medium high. Add onion, cumin seeds and saute for a minute before adding the spicy duo minced ginger and garlic. Add the golden spice turmeric and the chilly powder along with sliced radishes and cherry tomatoes. cover and cook for about ten minutes. Serve with rice or flat bread(parathas).



Zeera Paratha (Cumin FlatBread)
Ingredients you'll need
2 Cups wheat Wheat Flour
1 teaspoon cumin seeds
2 Tablespoon Extra Virgin olive oil(EVOO)
1/2 teaspoon Sea Salt
water

To make Parathas
Prepare the dough
Take a mixing bowl mix all the ingredients . Make a well in the middle of dry mixture pour in the water and oil. Mix until the dough is of right smooth consistency. knead for couple of minutes and let rest for about 20minutes before rolling in to parathas.
Preheat an iron pan(Tava) or non stick pan at medium high flame. Roast the parathas flip once and spread some oil and flip again after few seconds. Use a spatula to lightly press and roll them around the pan.. You can even make layered paratha just as in this recipe of Layered Flat bread. Serve with any curry.

Tried and Tasted : Hot and Spicy Mirchi Ka Salan(Green Chilly Curry)

Mirchi ka salan from the authentic Hyderabadi cuisine was easily spotted by hyderabadi ME on Jungalbandi , to try for the Zlamuska's Tried and tasted event. I remember eating this salan in countless daawats in Hyderabad. Never dared to eat the peppers ,always tasted just the gravy. But when i saw Jugalbandits using the mild peppers i felt i can actually try and taste there recipe with milder hotness.I used medium hot jalapenos and totally deseeded it as a precaution for any upset stomachs or fire emergencies.Since it has been sooo long i last tasted this salan, it was relishing to devour its taste again. The salan tastes even better the next day after the tamarind flavor infuse in to the chilly pepper. Must try recipe for the Chilly fans.

Ingredients you'll need

2 cups mild to medium hot green chillies
4-6 cherry tomatoes
3/4 teaspoon ginger garlic paste
1/2 teaspoons cumin seeds
1/2 teaspoon mustard seeds
4-6 curry leaves
1/2 teaspoon turmeric powder
1/2 teaspoon chilly powder
1 tablespoon tamarind pulp dissolved in 2 cups of water and strain for any pulp.
2 tablespoons Olive oil
1/2 teaspoon salt
1/2 cup roasted peanuts nicely ground to powder

To make the Salan
Get some heat out of Chillies
Deseed and get the pith out. USE GLOVES while deseeding that prevents any burning sensation later to your sensitive hands. And also any stomach indigestion.

Shallow fry in Olive oil for about 5-6 minutes until all sides are nicely crisp and fried.

Prepare the Gravy
In the same oil, add the cumin seeds, mustard seeds and curry leaves. When the seeds start to splutter add the ginger garlic paste and roast for a minute. Then add the chilly powder and turmeric along with powdered nuts. Stir frequently until oil separates .Now add the tamarind water and simmer for 2 minutes. Drop in the fried chillies and cherry tomatoes. Let simmer for another 8-10 minutes. Serve with any flavorful rice like Hyderabadi Biryani , Vegetable Biryani ,Fish biryani or Soy Biryani or Breads.

Chillies Health facts

* High in vitamin C, about twice that found in citrus fruits. when dried the vitamin strength can be as much as 100 times stronger.
* Chilly is midly antibacterial and can be gargled for sore throats.
* Is good for sinus relief it breaks down the mucous membranes in your nose)
* Its an anti-oxidant. It neutralizes nitrosamine, a carcinogen.
* They act as an anti inflammatory
* They cause a release of endorphines, giving you a general feeling of well being.

Zucchini Garlic Curry :Completely Nourishing for Nursing Moms

Zucchini Garlic Curry
This is my second recipe in my series of "Nursing Moms" recipes. Prepared with either zucchini or Indian bottle gourd along with garlic and milk, this curry has unique food value which helps in enhancing milk supply.

Ingredients needed for the Curry
2 Zucchini or Indian Bottle gourd ,Peeled and chopped
1 small onion chopped
1 big clove garlic ,chopped
1/2 cup low fat organic milk
1/4 teaspoon turmeric
1/4 teaspoon chili powder
1/4 teaspoon each of mustard seeds and cumin seeds
Sea salt as per taste
1 tablespoon Olive Oil

To Make the Curry
Heat Olive oil in a saucepan ,add the seeds and onion,saute until onions are translucent. Then added chopped garlic saute until get the roasted garlic aroma. Add the spice and the chopped zucchini.Add milk after a minute and cover and cook for about 15-20 minutes. Serve with Flat Breads or Rice.

Marvelous Meeta's Murgh Makhani (Creamy Buttery Chicken)

I couldn't wait to try Meeta's "MurghMakhani" for Dinner. This Spicy chicken has mark of authentic Indian flavors and spices. Considering how nuts I'm about nature's best food, this one particular recipe caught my eye because of the Nature's Best nut "Almonds" in it. I'm thankful to the Talented lady Zlamushka,who has given us this opportunity to try and taste some of the best recipes on web.

Ingredients you'll need are
2 lbs Free range Skinless chicken cut in small pieces
1 medium Onion Finely chopped
20-25 almonds blanced ,skinned and pureed
2 table spoon butter
2 tablespoon cream
2 table spoon Olive Oil
1 teaspoon ginger garlic paste
1 cup yogurt
1/2 teaspoon turmeric
1 tablespoon garam masala(Powdered Spices like Cloves,Cinnamon
and Cardamom)
1 teaspoons red chili powder
1 tablespoon coriander powder
1 teaspoon cumin powder
1 teaspoon dried fenugreek leaves(Kasturi methi)
3-4 each of Whole cloves,Cinammon sticks and cardamom
1 tablespoon lime juice
1 teaspoon Salt
1/4 chopped coriander\cilantro

To make this Spicy Murgi
Marinate Chicken
Trim any excess white fat from the chicken and Clean meat by running it through cold water and pat dry with a paper towel.Mix chicken with the spices chilly powder,turmeric and let marinate for about an hour.
Bake The Chicken
Pre-heat oven to 400 F.

Heat the Oil in a pan and add the finely chopped onions. Saute for 2 minutes and then add the ginger garlic paste. Add the whole spices ,garam masala,coriander powder,dry fenugreek leaves and cumin powder. Roast for a minute then add the chicken pieces. Reserve the marinade. Let the chicken cook for about 10 minutes. Now transfer the chicken in to an oven proof dish. Stir in the reserved marinade ,1/2 cup of water and bake for about 30 minutes until chicken is tender.
Reduce the temperature of oven to 300F. Mix in Almond paste,Butter and cream. Allow to bake for another 15 minutes.Before serving garnish with chopped cilantro. Tastes best with Flat breads,Pita,naan or Rice

Almond Chicken

Almonds is one the best sources of Vitamin E,a powerful biological antioxidant.Antioxidants such as vitamin E act to protect your cells against the effects of free radicals, which are potentially damaging by-products of energy metabolism.
Snack on roasted or blanched Almonds to get daily dose of essential vitamin E.
Almond Chicken is nutty and spicy a good complement with either rice or flat bread or even Salads.
Ingredients you'll need are
1 lb skinless chicken with fat trimmed
3/4 cup raw almonds
1 medium onion chopped
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
1/2 teaspoon ginger garlic paste
1/2 teaspoon sea salt
2 tablespoon Extra Virgin Olive Oil

To make the Curry
Clean and Marinate Chicken
Trim any excess white fat from chicken pieces. Freeze the chicken for an hour before trimming that way fat cuts off easily. Clean meat by running it through cold water and pat dry with a paper towel. Mix 1/2 teaspoon of turmeric and keep aside for few minutes.This helps kill any bacteria on meat.
Blanch the Almonds
Boil raw almonds in 2 cups of water for about 15 minutes.

cool and remove the peel. Slice and keep aside

Cook the chicken
Heat a saucepan or kadai on medium high flame. Add EVOO ,chopped onions ,whole green chillies and cumin seeds. Saute for a minute and add the ginger garlic paste after a minute add the spices . Mix in 3/4 of the blanched almonds keep few aside for garnishing. Add in the chicken cover and let cook for about 30minutes on medium flame.


When the chicken is tender remove from heat.


Garnish with reserved blanched almonds serve with rice or flat bread(paratha).

Eggs Spring Onion Curry

Spring Onions are low in Saturated Fat, Sodium, and Cholesterol. High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Potassium, Manganese, Thiamine, Riboflavin, Magnesium, Phosphorus and Copper .That makes them ideal for maintaining optimum health

Ingredients You'll need are:
2 Organic Eggs
8-10 spring onions chopped
1 small onion chopped
1/2 teaspoon Ginger garlic paste
1/2 teaspoon Chilly powder
1/4 teaspoon Turmeric
1/2 teaspoon sea Salt
2 tablespoon Extra virgin Olive Oil

To make the curry
In a pan heat EVOO and Saute chopped white onions for 2minutes until lightly brown.Add ginger garlic paste and saute for another minute before adding the spices.When the spices are nicely roasted after a minute add the chopped spring onions.let cook for 2 more minutes. Now add 1/2cup of water and simmer for few seconds before cracking 2 eggs in to the mixture.wait till the eggs set then flip and cook for few minutes until eggs are done. remove the eggs on the plates(do this so that eggs are not overcooked) and increase the flame and let all the water in the onions evaporate. Put the eggs back in the pan then cover it for a minute. The curry is ready to serve with rice or flat bread(Paratha)

Say OK to Okra(Okra Curry,Gumbo,Stuffed Okra)

Say OK to Okra
Love Okra for its rich source of many nutrients like calcium,potassium, vitamin A and few other including fiber and folic acid.
The stickiness of Okra is the goodness of Okra. Its helps binding excess cholesterol and toxins in body. Its fiber makes your intestines job easier and prevents constipation .Get smart and substitute Okra with the expensive fiber supplements.

Don't over cook or until its crispy. Might as well as eat french fries instead of eating okra brown and crispy. Cook on low heat and until its still green.

Ingredients you'll need are
1 lb Okra (Frozen works well too)
1/2 medium Onion chopped
1/2 teaspoon turmeric
1/2 teaspoon mustard seeds
1/2 teaspoon chilly powder
1 clove garlic
1/2 inch ginger root or 1/2 teaspoon ginger garlic paste
1/2 teaspoon salt
11/2 tablespoon EVOO
Few curry leaves.

To make an Okra curry
Chop the Okra.
Heat oil in a non stick skillet(preferably) and add the curry leaves,chopped onions along with mustard seeds.saute for a minute before adding minced ginger and garlic . Wait few seconds to add turmeric and chilly powder along with the chopped okra. Cook a minutes without cover on medium high flame and toss them occasionally. Cover and let cook for another 15-20 minutes on medium low flame.

Serve with Rice or Flat Bread(Paratha)

To Make Okra Tomatoes(Gumbo)
Besides the above ingredients you'll need 1 big plum tomato and 1 whole onion.
Proceed by cutting okra in big slices. Similar to above method saute onions spices along with tomatoes. Then add a cup of water and okra. Simmer for few minutes before serving with rice.


Stuffed Okra

Ingredients needed
10-12 Whole Okra,with top cut (Frozen works well too)
1/2 medium Onion Sliced
1/2 cup gram flour(Besan)
1 tablespoon coriander powder
1/2 teaspoon turmeric
1/2 teaspoon chilly powder or 1/2 teaspoon rasam powder.
1 teaspoon ginger garlic paste
1/2 teaspoon salt
11/2 tablespoon EVOO
Few curry leaves.

Method
Wash and cut the top end of okra. Let dry in a colander. Slit across to make room for stuffing.
Prepare stuffing by mixing together the gram flour and spices .Add some water to combing the flour with spice. Stuff the okra with this mixture and keep aside.

Heat oil in a non stick skillet(preferably) and add the curry leaves,stuffed okra and sliced onions.Turn occasionally ,cover and cook for about 15 minutes until okra is tender. Serve with rice or flat breads.


These three okra recipes are my entry for Sangeeth's Eat Healthy :Calcium rich Event

Splendid Spinach Lamb

Spinach matches no other green in its splendid list of nutrients.
Spinach is the richest known source of protein of all plant foods. The keys to the benefits of spinach for bone health comes in the form of Vitamin K, Vitamin A and magnesium.
It is vastly superior to carrots in terms of eye-beneficial nutrients such as beta carotene, lutein and zeaxanthin. spinach contains a greater range of vitamins, minerals and other beneficial nutrients than you will find in most commercial multi-vitamin/mineral supplements. Spinach proves to be a powerful anti cancer agent.

If we all can start loving Spinach like Popeye ,amazingly it'll not only make us super strong but also protect us against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time.

When shopping for lamb, select "Halal" lean cuts and use low fat cooking methods such as roasting, broiling, grilling, braising, or stewing.. Lamb is a good source of Iron and protein. lamb and other red meats, when eaten in moderation, can be part of a healthy diet.

Ingredients you'll need are
1/2 lb of Spinach
1/2 lb of lean cut Lamb
1 small onion
1 small tomato
1/2 teaspoon turmeric
1/2 teaspoon chilly powder
2 cloves garlic
1/2 inch ginger root or 1/2 teaspoon ginger garlic paste
1/2 teaspoon sea salt
1 tablespoon Olive oil

To make the Curry
Clean meat by running it through cold water and pat dry with a paper towel. Mix 1/2 teaspoon of turmeric and keep aside for few minutes.This helps kill any bacteria on meat.
Heat a skillet or pressure cooker on medium high flame. Add Olive oil ,chopped onions and cumin seeds. Saute for a minute and add the minced ginger and garlic . Now add the meat ,chopped tomato and chilly powder. Add half a cup of water and cover . let cook in pressure cooker for about 10 minutes or skillet about 40 minutes on medium flame. When the meat is tender add the chopped spinach. Cook for few minutes and serve this green delight with rice or bread.


Health nut Substitute
To get the serving of vegetable with meat , you can use zucchini ,cabbage ,green french beans ,squash or any vegetable of your choice.

This is my entry for Sangeeth's Eat Healthy :Calcium rich Event

Curry in a Hurry

Preparing curries with tender vegetables like cauliflower and broccoli can be as easy as it can get.
Cauliflower is by far the best source of Vitamin K which is vital for bone health.More on nutrition of Cauliflower and broccoli

What you'll need is
1/2 lb Broccoli or Cauliflower florets
1 small onion chopped
1/2 teaspoon turmeric
1/2 teaspoon Chilly powder( or more as per your spice tolerance level)
1/2 teaspoon sea salt
few curry leaves
1/2 teaspoon each of mustard and cumin seeds
1/2 teaspoon coriander powder
1 tablespoon Extra Virgin Olive Oil


To make the simplest curry ever
Heat Olive Oil in a Pan on Medium high. Add onion, mustard seeds,curry leaves,cumin seeds and saute for a minute before adding the spicy duo minced ginger and garlic. Add the golden spice turmeric ,coriander powder and the chilly powder along with the florets. cover and cook for about ten minutes. Cook for few more minutes if you don't like it crunchy. but if you are like me you'll just cook for about 8-10minutes . Serve with rice and flat bread(parathas). And taste one of the simplest curries in the Indian cuisine.


Health nut note
Veggies like eggplants and cabbage can be prepared in similar way.