cod fish recipes: Healthy Food

Showing posts with label Healthy Food. Show all posts

Showing posts with label Healthy Food. Show all posts

Gothambu Puttu/Wheat Puttu

Ingredients:

Wheat flour/Atta - 1cup
Grated Coconut - 1/2cup
Water
Salt

Method:

Dry roast Wheat flour for 10 minutes on low flame.Keep aside.
Add salt to the roasted flour and mix well.Add water little by little to the flour and mix well until you get a crumby texture.The flour should be wet enough for steaming.Let it sit for 10 minutes.
Layer the puttu maker with some grated coconut first,then the flour and then the grated coconut again.Steam for 4-5 minutes.Serve hot with pappad,sugar, banana or Kadala Curry.

Tips

Before Steaming the flour,pulse it 2-3 times in a mixer.This will remove the lumps and u get very soft puttu.

Inji/Ginger Curry (Kannur style)

This is one of the usual curries in my home.Very good for health and digestion.Simple too.You can prepare this in 10 minutes!!

In southern part of Kerala there is another curry called 'Puli Inji', that is sometimes called Inji Curry which is entirely different from this preparation. Its an essential part of Kerala Sadya.

Here goes my mom's Inji curry Recipe..

Ingredients:

Inji/Ginger(chopped) - 3tbsp
Grated coconut - 1/2cup
Green chillies-2
Mustard seeds -3/4tsp
Curd -1cup
Coconut oil -1tsp
Red chillies - 2
Mustard seeds - 1/2tsp
Curry leaves - 2strands
Salt

Method:

Grind together coconut,ginger,green chillies and mustard seeds.Beat the curd well.Add the coconut mixture to this.Mix well.In a small pan heat oil and splutter the mustard seeds.Add red chillies and curry leaves to this.
Add this seasoning to the curry.Serve with rice.

Chakka (Jackfruit) Puzhukku

Ingredients:

Unripe Jackfruits(chopped Finely) - 3 cups

Turmeric powder - 1/2tsp

Grated coconut -1/2 cup

Green chilli - 3

Garlic pods - 5

Curry Leaves

Salt

Coconut Oil

Method:

Cook Jackfruit pieces in water along with salt and turmeric powder until they are soft.

Make a paste of garlic and greenchillies.In this add coconut and and mix it well.

Add this paste to cooked Jackfruits and stir well for 2 minutes.

Switch off the stove and add 1tsp coconut oil and curry leaves.Serve hot.

Broccoli Thoran/Stir Fry

Ingredients:

Broccoli - 1/2 kg
Chopped Onion - 1
Crushed Garlic - 3
Green chilli - 2
Grated Coconut - 1/2 cup
Turmeric powder - 1/4tsp
Mustard seeds
Curry leaves
Salt
Oil

Method:

Wash broccoli and cut into small pieces.Heat oil in a pan.Splutter mustard and curry leaves.Add crushed garlic,onion,turmeric and green chillies.Saute well till the onion become soft.Pour 1/2 cup of water , broccoli and required salt.Cover it and cook it on low heat.Stir in between and add coconut .Mix well and switch off the stove.Serve hot with rice.

Vegetable Oothappam

Ingredients:

For Dosa

Raw rice - 2cups
Urad dal - 3/4 cup
Cooked Rice - 3tbsp
Fenugreek - 1tsp

Method:

Soak the rice , urad dal and fenugreek overnight(5-6 hrs).Grind them with cooked rice and little water.Dosa batter should be fairly thick.Cover it and keep it aside until the batter ferments.

For vegetable oothappam

Required vegetables (Grated carrot ,chopped tomato,onion and coriander leaves)

Method:

Heat dosa tava and drop a big spoon of water.Spread it around,make sure it is little thicker than dosa.Sprinkle generously with the chopped veggies and let it cook.This has to done as soon as the dosa batter is spread and when it is still liquid and not cooked.That helps the veggies to stick to the batter.Flip to cook the other side.Serve with chutney or sambar.

Mushroom Masala

Ingredients:

Button Mushrooms - 2 cups(cleaned and chopped)
Onion - 2,chopped
Tomato -2,chopped
Ginger-garlic paste -2tsp
Green chillies - 3
Turmeric Powder - 1/4tsp
Coriander powder -1tbsp
Chilli powder -1/2tsp
Garam masala powder-1/2tsp
Pepper powder- 1/2tsp
Coriander leaves

For seasoning:

Oil
Whole garam masala(cardmom,cinnamon,cloves)
Fennel seeds -1tsp

Method:

Heat oil in a pan.Add fennel seeds and whole garam masala.Saute well for a minute.Add chopped onion,green chillies and ginger-garlic paste.Saute it till the onion become transparent.Add chopped tomato to this and cook well.Add all the masala powders and saute well till the raw smell goes.
Add the chopped mushrooms and mix it with the masala.Pour 2tbsp of water and salt .Cover it and cook the mushrooms.Stirring in between to prevent burning.Garnish with coriander leaves.Serve with Chapati .

Cherupayar(Green gram) Curry

Ingredients:

Whole Garam masala(Bay leaf,cloves,cardmom and cinnomon)

Whole Grren gram - 1 cup

Mustard seeds - 1tsp

Onion - 1

Tomato - 1

Ginger-garlic paste - 1tbsp

Green chillies - 1

Chilli powder - 1/2tsp

Turmeric powder - 1/4tsp

Coriander powder - 1tbsp

Curry leaves

Salt

Oil

Method:

1)Soak the green gram overnight.Pressure cook it with water and salt.Keep it aside.

2)In a pan add oil and splutter mustard seeds and curry leaves.Add whole garam masala and saute well.

3)Add green chillies and ginger-garlic paste.Saute for a while.

3)Add chopped onion and saute well till it become golden brown colour.

4).Add all the masala powders.Mix it and add the chopped tomato to this.Cook the tomato.

5)Pour the cooked green gram to this.Mix well and boil it for few minutes.Adjust the salt.

6)Serve hot with chapati or rice.

Healthy Vegetable Salad

Ingredients:

Lettuce Leaves
Shredded Carrot
Cucumber
Red Onion
Tomato
Corn Kernels
Olives
Microwave Cooked Vegetables(Cauliflower,broccoli)

For Dressing

Olive Oil - 2tbsp
Lemon Juice -1tbsp
Pepper and Salt

Method:

In a bowl add all the vegetables.Sprinkle lemon juice and mix it well.Add olive oil,salt and pepper.Mix all the ingredients with a fork.Salad is ready to serve :)

Kozhukkatta

Ingredients:

Roasted rice flour - 2 cups
Oil - 1tsp
Water -as reqd.

For filling

Grated jaggiri - 1/2 cup
Grated Coconut - 3/4cup
Cardmom Powder - a pinch

Method:

Heat water in a vessel.Add salt and oil.Add this boiling water to the rice flour and knead to make a smooth dough.(same procedure to make idiyappam dough).Keep it aside.

Mix together gaggiri ,grated coconut and cardmom powder.
Divide the dough into 8-9 equal parts.Take one ball and make a big hole in the middle of this ball and put the filling inside that whole and close it gently.Finish the dough by repeating the same method.Steam it for 15 minutes.Serve hot with tea.

Beetroot Pachadi

Ingredients:

Beetroot - 1big
Curd - 1cup
Salt to taste

For Grinding

Greenchillies -3
Grated coconut - 1/2cup
Shallot - 4
Mustard seeds- 1/4tsp

For Seasoning

Coconut oil
Mustard seeds
Dry red chillies
Curry leaves

Method:

Peel and grate the beetroot .Cook it in a pan without adding any water.When it is cooked add coconut mixture and saute well for 5 minutes.Add curd and mix well.Do not over boil it .In a pan add oil and splutter the mustard seeds,red chillies and curry leaves.Add this on top of the curry.Serve with rice.

Award from Sarah

I have recieved these lovely awards from my friend Sarah Naveen.Thanku so much dear for remembering me :)

I would like like share these awards to the following buddies

Sangeetha
Sangi
Priya
Tina
Sushma
Priya Prasanth
Rohini

Anchovies/Netholi/Kozhuva Peera

Anchovy is a small white fish.It is a little time consuming to clean it up.But very healthy and nutritious.In malabar area we don't prepare this 'Peera'..This dish is basically from Kottayam.You can prepare peera with Small Sardines also.

Ingredients:

1 cup washed and cleaned Anchovies
Kudam puli (kokum) - 3pieces
Salt to taste
Coconut oil
Curry leaves

For the masala

1 cup Grated coconut
5 shallots
3 greenchillies
3 garlic pods
1/4tsp turmeric powder
1/2tsp chilli powder

Method:

Crush together shallots,green chillies and garlic , grated coconut,turmeric ,salt and chilli powder.
Heat oil in a pan .Splutter the mustard seeds and curry leaves.Add the coconut mixture and saute well for 1 minute.Add the fish with kudam puli and sprinkle some water.Cover it and cook it till its done.Serve hot with rice.

Vegetable Pulav

Ingredients

Basmati rice - 1cup

Ghee -1tbsp

Cinnamon -2piece

Cardmom -2

Cloves -2

Green Peas - 3tbsp

Carrot - 1/2 of a carrot chopped

Beans - 5 ,chopped

Onion - 1,chopped

Tomato - 1,chopped

Cauliflower - 5 florets

Broccoli - 5 florets

Potato - 1

Green chillies -2

Ginger-garlic Paste -1tbsp

Garam masala powder - 1/2tsp

Coriander powder - 1/2tsp

Coriander leaves - 2tbsp

Mint leaves - 2tbsp

Salt to taste

Method:

Soak the rice in cold water for 30 minutes.Drain it and keep it aside.In a pan heat 1/2tbsp ghee and add the whole garam masala.Add rice to this and saute it for few minutes.add 2cups of hot water ,salt and cook the rice.

Another pan add the remaining ghee , ginger-garlic paste and green chillies.Saute it for a minute.Add onion,carrot,potato,green peas,beans,cauliflower,broccoli,tomato respectively.Mix well and cook it on low flame.Add the spice powders ,coriander leaves,mint leaves and mix well.Put the cooked rice to this.Mix everything well.Serve hot with raita or any other curry.

Microwave Masala Peanuts

Ingredients:

Raw peanuts - 1cup

Gram flour - 1cup

Kashmiri chilli powder - 1tbsp

Turmeric powder - 1/4tsp

Asafetida - a pinch

Curry leaves - few

Garlic paste -1tbsp

Olive oil - 3tbsp

Water - 1/4 cup

Salt to taste

Method:

In a microwave safe bowl add the ingredients except oil and water.Mix well.Add oil to this and mix well all the ingredients.Slowly add water little by little and give a mix,to coat the peanuts well.

Place the plate in the Microwave and heat for 2 minutes.Take out and stir the peanuts using a fork and place back in microwave and heat for 1 minute.Repeat the process till the peanuts are done.

The time in the microwave will depend on the wattage of the microwave.It took me 5 minutes.

It may still seem soft when you taste it while hot,but when you cool this it gets crunchy.

For increasing the crispness i roast the masala peanuts in a pan for 2 minutes.

Palak Paneer

Ingredients:

Paneer - 10-15 cubes
Palak/Spinach chopped - 2cup
Milk - 1/2 cup
Ghee - 1/2tbsp
Ginger -Garlic paste - 1tbsp
cumin Powder -1/tsp
Tomato (pureed) -2
Onion - 1big,crushed
Garam masala - 1tsp
Red chilli powder -1/2tsp
Turmeric Powder -1/4tsp
Coriander Powder -1tsp
Fresh cream - 2tbsp(optional)

Method:

In a pan add the chopped spinach and some water.Cook the spinach for 2-3 minutes.Switch off the stove and cool them.After that Blend the cooked spinach and keep it aside.
Another pan heat ghee and shallow fry the paneer cubes.keep it aside.
Heat 1tbsp oil in a pan and add the crushed onions.let it cook for 5 minutes.Add ginger-garlic paste and saute well.Add Pureed Tomatoes, cover and cook till the oil seperates from the mixture.Keep stirring frequently.
Add the Spinach paste and saute well.Add the masala powders and mix well and cook it for 5 minutes.Add the required milk and paneer cubes.Mix well.Pour the cream and mix gently and serve hot with any breads.

Gobhi Paratha

Ingredients:

For dough

Wheat flour - 1 cup

Required water

Salt to taste

For filling

Cauliflower (shredded) - 2 cups

Green chillies(cut into small pieces) - 3

Fennel seeds - 1/2 tsp

Coriander leaves(chopped) -1/4cup

Salt to taste

Oil to spread

Method:

Make the chapati dough.Knead the dough for few minutes.Dough should be soft.Cover it and keep it aside for 15 minutes.

Mix together shredded cauliflower,greenchillies.fennel seeds,coriander leaves and salt.keep it aside for 2 minutes.Then squeeze the water as much as possible.

Make medium balls from the dough.Roll into 3inch diameter.Put the filling in the center.Close it like dumplings and keep it aside for 3 minutes.For step by step instructions click here

Heat a pan on medium high.Roll the Parathas(keep the sealed side on top.To make it easier to roll the balls, first roll them in dry wheat flour.Place it over the the pan.After paratha starts changing the colour flip the paratha over and spread the oil, and slightly press with the spatula.

Make sure the paratha is golden brown colour on both sides.Serve hot with curd and pickle.

Awards..

My friend Priya of Priyas Recipes have passed this award to me..Thanks alot dear for remembering me.

Another blogger friend Sanghi of Sanghi's Food delights have passed this awrad.Thanks a ton Saghi.

I would like to share these awards with the following friends.

Pria of House of spice

Vrinda of Sankeerthanam

Sangeetha of Kothiyavunu.com

Nostalgia of Collaborative curry

Raje of Veggie Haven

Nadan Kappa(Tapioca) Puzhukku

Ingredients:

Tapioca - 1 kg
Turmeric Powder -1/4 tsp
Curry leaves - few
Grated Coconut - 1/2 cup
Garlic pods - 5
Green chillies - 3

Method:

Heat water in a vessel .Add the tapioca pieces and cook well till it become soft.Grind together garlic, green chillies and turmeric powder.Add coconut to this and crush it.Drain the water from tapioca and add salt,curry leaves and coconut mixture.Mix well.Serve hot with fish curry.

Soya Chunks Curry

This is one of our favorite and usual curry for chapati.Those who like north Indian dishes would love this curry!I am sure :) .Health conscious people can try this recipe by avoiding cashew paste.

Ingredients:

Soya Chunks - 20
Ghee - 1/2 tbsp
Coconut milk - 1 cup
Cashew paste -1/4 cup

For the masala

Ginger(chopped) - 1tbsp
Garlic(chopped) - 1tbsp
Green chillies - 2
Cumin seeds - 1/2tsp
Fennel seeds - 1/2tsp
Cardmom pods - 2
Chopped Onion - 1
Tomato - 1
Coriander leaves - 2tbsp
Garam masala -1/2tsp
Turmeric powder-1/4tsp
Pepper powder-1/4tsp

Method:

Soak the soya chunks in water for 45 minutes.Squeeze out the water from the chunks and grind it.Keep it aside.
In a pan add 1tbsp oil and crackle the cumin and fennel seeds.Add cardmom pods,ginger,garlic and green chillies.Saute well.Add the chopped onion ,saute the onion till it become transparent.Add the masala powders and tomato.Saute well till the tomato are cooked.Allow to cool and make a paste.

Heat ghee in a pan .Add the soya chunks mixture and saute well.

Then add the masala paste and coconut milk.Boil them for 10 minutes on low heat.

Finally add the cashew paste (no need to boil it again).Switch off the stove .Serve with Chapati :)

My dear friend Sangeetha has passed this Great Award to me.Thanks a ton Sanghee for your support and encouragement.

This award goes with a fun meme which has to be passed on to 6 of your favourite blogs and which has to be answered with only one word.

Here is the meme part:

1. Where is your cell phone? bag
2. Your hair? Nice

3. Your mother? working
4. Your father? loving
5. Your favorite food? Chicken
6. Your dream last night? None
7. Your favorite drink? Milkshakes
8. Your dream/goal? confidential
9. What room are you in? Living
10. Your hobby? cooking
11. Your fear? worms
12. Where do you want to be in 6 years? Netherlands
13. Where were you last night? Home
14. Something you aren’t? Insincere
15. Muffins? Chocolate
16. Wish list item? Car
17. Where did you grow up? Kerala
18. Last thing you did? Had Tea
19. What are you wearing? Pants&T-shirt
20. Your TV? Off
21. Your pets? None
22. Your friends? Kannan
23. Your life? heavenly
24. Your mood? Happy
25. Missing someone? No
26. Vehicle? None
27. Something you’re not wearing? Sleeveless
28. Your favorite store? Ikea
29. Your favorite color? coffee
30. When was the last time you laughed? Yesterday

31. Last time you cried? Unsure
32. Your best friend? Kannan
33. One place that I go over and over? Amsterdam
34. One person who emails me regularly? Mother-in-law

35. Favorite place to eat? Home

I would like share this awards & meme to:

Happy Blogging dears!!!

Strawberry Smoothie

Smoothies are very healthy and easy to make.You can use almost any fruit to make smoothie-Strawberries,banana,pineapple,Apple,mangoes.The list goes on and on :).

Ingredients:

Strawberry - 10 to 15
Cold Curd - 1 cup
Sugar - 1tbsp(Adjust with your taste.)
Cold Skimmed Milk(optional) - 1/4cup

Method:

Combine strawberries,curd,sugar and skimmed milk in a blender.Blend until smooth.Smoothie ready!!!

Spinach Paratha

For the Dough

Wheat flour - 1cup
Water - as reqd
Oil - 1tsp
Salt - to taste

Spinach filling

Chopped Spinach - 2cups
Chilli flakes - 1/2 tsp(adjust with your taste)
Asafetida - a pinch
Cumin seeds - 1/2 tsp
Salt - to taste

Method:

Mix together flour,salt,oil and water.Make a smooth dough.Cover it and keep it aside for 15 minutes.

Heat oil in a pan .Add asafetida and cumin seeds.After the cumin seeds crack add the chilli flakes,mix well.Add the chopped spinach to this.Cook the spinach until most of the water has evaporated.Add salt to this stage.Allow them to cool.

Make medium balls from the dough .roll it 3 inch circles.Add the filling and close it like dumpling.Keep it aside for 4 minutes.

Heat a pan on medium high.Roll the parathas(keep the sealed side on top).Place it over the heated pan.After paratha start changing the colour and puffing flip the paratha over.Spread oil on the paratha.Flip the paratha and slightly press it with a spatula.Make sure the paratha is golden brown colour on both sides.Serve hot with curd and pickle.

Tadka Dal Fry

Ingredients:

Toor Dal - 1/3 of a cup

Channa Dal - 1/3 of a cup

Mung Dal - 1/3 of a cup

Onion - 1 medium

Turmeric Powder - 1/4 tsp

Cumin Powder - 1/2 tsp

Coriander Powder - 1tbsp

Garam Masala - 1/2 tsp

Asafoetida - a pinch

Salt - to taste

water - 3 cups

For Tadaka(seasoning)

Butter - 1 tbsp

Green chillies- 3

Ginger - 1tsp

Garlic - 1 tsp

Mustard seeds - 1/4 tsp

Cumin seeds - 1/4 tsp

Curry leaves - few

Coriander leaves - 1/4 cup

Method:

Wash and Soak the dal in water for 3o minutes.Cook the dal with salt and turmeric powder.keep it aside.

In a pan heat oil and add the Asafoetida powder.Saute it and add chopped onion and saute it till the onions are translucent.Add the spice powders and mix well.Then Pour the dal mixture to this .Add 1 cup water if it is too thick.Cook for 5 minutes.In a small pan add butter and Splutter the mustard and cumin seeds.Add ginger ,garlic,Green chillies and curry leaves.Saute well till the garlic become golden brown colour.Pour this over the curry and garnish with Coriander leaves.Serve hot with Chapathi or any type of indian bread.