Coconut Milk Peas Pulav

Coconut milk from fresh coconut is rich in fat but some say it does not increase cholesterol in the body. It is still under research. This recipe contains coconut milk which gives a rich flavour entirely different from the regular pulav.Peas have their own flavour but combined with coconut milk the taste is awesome.Other vegetables could be used too.

Ingredients	Quantity
Basmati Rice	1 cup
Coconut Milk	1 cup
Water	¼ cup
Shelled Peas	½ cup
Mint Leaves	4 or 5
Sliced Onions	¼ cup
Ginger Garlic Paste	1 tsp
Cashew Nuts	5
Cummin Seeds	1 tsp
Bay Leaf	1
Garam Masala Powder	½ tsp
Salt	to taste
Oil	1 tbsp

2tbsp
Method

Wash the rice, drain the water and keep it aside.Heat oil in a pan or a pressure cooker and add cumin seeds,bay leaf and cashewnuts and fry.

1. Add the ginger garlic paste and onions and fry till the onions turn brown in colour.


2. Then add the washed rice and fry till the rice is light and coated with oil.


3. Add the peas,mint leaves,garam masala powder and mix.


4. Add the coconut milk and little water if required to the rice and mix.Add the salt and cook till the rice is cooked and separate.


5. Serve hot with raita.


6. Raita is an accompaniment to pulav which is made by adding sliced onions,sprouts,tomatoes,chopped green chillies,chopped coriander leaves and salt in beaten curds.

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Rice Roti

Rice roti is a South Indian dish especially prepared in Karnataka and in some parts of Telengana. This contains nutrients from the rice and vegetables. It can be taken as a snack, breakfast food or as a main meal. The accompaniment to this dish can be coconut chutney or vegetable kurma or tomato chutney. To make it more nutritious,chopped green vegetables and sprouts can be added. Children will like it and above all it is gluten and casein free. It is easily digestable too. Try it!

Ingredients	Quantity
Rice Flour	1 cup
Water	2 ½ cup
Finely Chopped Onions	¼ cup
Finely Chopped Green Chillies	1 tbsp
Chopped Coriander Leaves	2 tbsps
Grated Carrot	2 tbsps
Cummin Seeds	2 tbsps
Salt	to taste
Oil	for shallow frying

Method

1. Heat the water in a big pan and add cumin seeds and salt.


2. When the water starts boiling, lower the heat and add the chopped onions,green chillies, coriander leaves and grated carrot.


3. Then add the rice flour slowly mixing it simultaneously with the water.


4. Take the pan from the heat and mix the contents well.


5. Cool the mixture until it is luke warm. Make four or five balls.


6. Take a greased flat pan and heat it. Put one and a half teaspoons of oil. Lower the heat.


7. Take one rice ball and pat it on the wet palm and place it in the pan and with wet fingers pat it further to make a circle.


8. Put one teaspoon of oil around and on the roti and cover it with a plate.


9. When the sides become light brown turn the roti and cook for a minute and remove.


10. Repeat this with the other rice balls.


11. Serve hot or cold with coconut chutney or vegetable kurma.

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Corn Crepe

This is an easy recipe which one can make. It is nutritious too. More spices like green chilly paste can be added.This is good for kids.

Ingredients	Quantity
Corn Meal (Makki ka Atta)[1]	1 cup
Rice Flour	2 tbsps
Roasted Cummin Powder	1 tsp
Chopped Coriander Leaves	1 tbsp
Salt	to taste
Water	to mix
Oil	to shallow fry

Method

1. Mix corn meal,rice flour,salt,coriander leaves and cumin powder in a bowl till it forms a thin pouring consistency batter.


2. Take a thick flat pan and heat one teaspoon of oil. Spread it till the pan is greased well.


3. Pour a laddle of the thin batter and swirl it till it reaches the edges of the pan.


4. Pour half a teaspoon of oil on the top and let it cook till the sides becme brown.


5. Flip the crepe and heat for a second and remove.It looks like a dosa.


6. Serve hot with chutney.

^[1] Makki ka Atta is Hindi for maize flour.

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Cheesy Vegetable Wraps

This nutritious recipe is improvised with the ingredients already available in the kitchen. The cheese quantity can be reduced if desired.Peanut butter instead of normal butter or olive oil or any refined oil can be used. But, this is best suited for bachelors or for single parents who after a busy day have to turn out a sumptuous meal for their child or children. According to availability, ingredients in the filling can be changed ,like sweet corn ,whole pulses like boiled black eyed beans or kidney beans(rajma) can be used.

Ingredients	Quantity
Chappatis or Torillas	4
Chopped French Beans	2 tbsps
Shredded Cabbage	2 tbsps
Grated Carrots	2 tbsps
Green Gram Sprouts	3 tbsps
Chopped Cilantro Leaves(Coriander)	1 tbsp
Cheese Spread or Creamy Cheese	3 tbsps
Cheese Slices	4
Butter	1 tbsp
All Herb Seasoning	1 tsp
Olive Oil	1 tsp
Salt	to taste
Pepper Powder	1 tsp
Cheese Dip	¼ cup

Method

1. Steam the chopped vegetables and sprouts in the microwave. Do not over cook.


2. Take the vegetables in a bowl and add cilantro,cheese spread, all herb seasonings,olive oil,salt and pepper and mix gently.


3. Take a chappati or a tortilla and place it on a cutting board and place two tablespoons of the mixture on one side.


4. Then place a cheese slice on this and wrap the chappati well so that the ingredients do not come out and press lightly.Make the rest of the wraps too.


5. Grease a grilling sheet with butter and place these wraps and smear some butter on each oif them and grill them till he are slightl brown on top.


6. Serve hot with cheese dip and salad.

To make the Cheese Dip

Ingredients	Quantity
Cream Cheese or Cheese Spread	3 tbsps
Mustard Paste	1 tbsp
Lime Juice	1 tbsp
Red Chilli Flakes Soaked in Vinegar (Optional)	1 tsp
Pepper Powder	1 tsp

Method
Mix all these ingredients well and store in a jar.

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Low Fat Vegetable Burger

Many kids and adults do like burgers quite often as it is a convenient food and some like it once in a while. Usually burgers have high calorie value because of the amount of fat used. But this burger recipe has a minimum amount of fat used and is full of nutrients because of the ingredients used in it. It is easy to prepare too. Try it!

Ingredients	Quantity
Burger Buns	2
Boiled Mashed Potatoes	2
Shredded Cabbage	¼ cup
Grated Carrot	¼ cup
Sliced Cucumber	2 pieces
Sliced Onion	2 pieces
Sprouted Green Gram	¼ cup
Sliced Tomato	2 pieces
Cottage Cheese (Paneer) grated	2 tbsps
Ginger Garlic Paste	½ tsp
Green Chilly Paste	1 tsp or less
Cheese Slices (Optional)	2
Salt	to taste
Pepper Powder	1 tsp
Mustard	1 tsp
Tomato Ketchup	1 tbsp
Oil	¾ tbsp

Method

1. Not much fat will be used to make the patties,but since the potatoes are cooked, the vegetables will be sauteed in a little oil.


2. Take three fourths tablespoon of oil in a pan and heat it.


3. Add the ginger garlic paste,cabbage,carrots,green capsicum and saute them.Then add the sprouts,green chilly paste,salt,black pepper and grated cottage cheese and mix well.


4. When the vegetables are half cooked,add the mashed potato and mix. Turn off the heat.


5. When the mixture is warm, shape the mixture into two patties and keep them aside.


6. In the same pan heat the burger bun slices on both the sides and remove.


7. To set the burger,take one part of the bun and place a cucumber slice,then the patty and then a slice of onion and tomato slice.Last of all place a slice of cheese which is optional and sprinkle mustard on it and cover it with the other part of the bun and press a little.


8. Place the whole burger in the same pan and heat it so that the cheese melts and the burger is warm.Repeat this with the other bun.


9. Serve it warm with potato wedges or wafers, tomato ketchup and salad.

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Lemon Pepper Soup

This soup is the simplest of all the soups which I have tasted in one of my travels in India but yet it is the most soothing and rejunevating soup. There are not many ingredients used in making it.

Ingredients	Quantity
Water	1 ½ litres (1500 ml)
Shredded Cabbage	1 tbsp
Sliced Carrots	1 tbsp
Sliced French Beans	1 tbsp
Sliced Capsicum (Bell Pepper)	1 tbsp
Pepper Powder	1 tbsp
Lime Juice	1 ½ tbsps
Salt	to taste
Bread Sticks	a few

Method

1. Boil one and half liters of water in a container and add the vegetables and salt and cook till the vegetables are done and firm. The vegetables should not become very soft.The water content should become about one liter.


2. Take the container from the heat and add lime juice and pepper powder and stir.


3. Serve the hot soup in bowls with bread sticks.

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Cilantro Pasta

CILANTRO OR CORIANDER leaves are easily available in India and is most widely used herb. So I decided upon using this common herb to flavour the pasta. Coriander pesto is made and then added to the pasta. Any kind of pasta can be used. To enrich it further, vegetables like tomatoes,bell pepper. carrots etc can be used. Since pine nuts are not available here in India, walnuts were used to make the pesto.

Ingredients	Quantity
Macaroni or any other Pasta	1 ½ cups
Coriander Pesto	3 tbsps
Black Pepper Powder	½ tsp
Salt	to taste
Olive Oil/Sunflower Oil	1 ½ tbsps
Tomato	1 medium size
Bell Pepper/Capsicum	1 medium
Grated Parmesan Cheese	1 tbsp

Method

1. Boil the pasta in plenty of water with salt added and keep it aside.


2. Take a pan and heat one teaspoon of oil and add sliced tomatoes and bell pepper and fry them. Different coloured bell peppers can be used. Keep this aside.


3. In the same pan take the rest of the oil and add the cilantro pesto and fry it a little. Add the cooked pasta and mix. Add some pepper powder too. Heat it till it is hot.


4. To serve, put the pasta in the serving dish and add the vegetables and garnish it with some sprigs of cilantro and sprinkle some grated parmesan on top.

To make Cilantro Pesto you need

Ingredients	Quantity
Cleaned and washed Cilantro leaves	2 medium bunches
Garlic Cloves	4 or 5
Chopped Walnuts	3 tbsps
Olive Oil	3 tbsps
Salt	to taste

Method

Combine all these ingredients and blend them coarsely in a mixie.If more oil is required it can be added. This pesto can be stored in a container in the fridge and used later within few days.

If you try the recipe, do let me know of the outcome. And if you liked it!
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Corn Bread

CORN BREAD is a healthy food loaded with nutrients. It is a bread which can be eaten with the main meal or as a snack. It is accompanied with honey butter or normal salted butter. To make it spicy,chopped green chillies,chilly powder and Cheddar cheese can be added.

Ingredients	Quantity
Corn Meal (makki ka aata [1])	1 cup
Plain Flour (maida)	1 cup
Milk	⅓ cup
Buttermilk	⅓ cup
Honey or Maple Syrup	¼ cup
Lemon Juice	1 tbsp
Refined Oil	3 tbsps
Baking Powder	1 ½ tsps
Baking Soda	½ tsp
Salt	¼ tsp
Steamed Corn Kernels	⅓ cup

Method

1. Preheat the oven to 350 degrees centigrade (350° C). Grease a round pan and keep it aside.
2. Sieve the plain flour with salt,baking powder and baking soda and mix with all the ingredients well.
3. Beat the mixture with a hand mixer very well and fast for 30 seconds.
4. Transfer the contents into the greased pan and bake it in the oven for 25 to 30 minutes Serve the corn bread warm.

^[1] Note: Makki ka atta is Hindi for maize flour.

To make Honey Butter you will need

Ingredients	Quantity
Unsalted Butter	100 gms
Honey	3 tbsps
Cinnamon Powder	¼ tsp
Salt	a pinch

Method

Bring the butter to room temperature and mix it with all the ingredients and serve it with the corn bread. This butter can be stored in the fridge.

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Tangy Baby Corn Rice

 

Ingredients	Quantity
Basmati Rice	1 cup
Baby Corn	10 pieces
Plain Flour (Maida)	¼ cup
Orange Juice	1 cup
Orange Pieces	10 or 12
Chopped Ginger	1 tbsp
Sugar	1 tsp
Salt	to taste
Chopped Garlic	1½ tsps
Cinnamon Powder	¼ tsp
Water	to cook rice

 

Method

1. Cut the cleaned baby corn into 1inch pieces and mix it with plain flour,salt,orange juice and saute this in a pan.
2. Take the washed rice in a pan and add garlic and pinch of salt and cook it till the grains are separate.
3. Take a pan and make a sauce with orange juice, sugar, salt, ginger pieces, Jullienne orange pieces and cinnamon powder by heating all these. Keep this sauce aside.
4. To serve, put steamed rice in a plate and put the sautéed corn and then pour the sauce over this.

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Peanut Burfi

Ingredients	Quantity
Roasted Peanuts	1 cup
Jaggery	1 cup
Sesame Seeds	1 tsp
Dry Coconut Powder	1 tsp
Water	¼ cup
Ghee	2 tbsp
Khus Khus (Poppy Seeds)	1 tsp

Method

1. Take jaggery in a pan and add little water and cook till it becomes thick syrup.
2. Add the peanuts, sesame seeds, coconut powder and poppy seeds and stir.
3. Cook the mixture till it becomes one mass and leaves the sides of the pan.
4. Grease a plate with ghee and pour this mixture and spread. Cut into pieces and cool them.
5. This can be stored.

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Peanut Coins

Ingredients	Quantity
Peanut Butter	1 ½ Cup
Honey	6 tbsps
Non Fat Dry Milk Powder	1 cup
Cocoa Powder (Optional)	½ Cup

 

Method

1. Mix peanut butter and honey in a bowl adding dry milk powder gradually until the mixture is a firm dough.
2. Mix the cocoa powder if desired.
3. Shape the dough into small balls and flatten into circular coin shapes.
4. Dry fruits like chopped walnuts and almonds can be mixed in the dough.

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Veggie Rice Rolls

Ingredients	Quantity
Rice sheets (Putharekulu [1] sheets)	10
Boiled potato	1 big size
Chopped Carrots	2 tbsps
Chopped French Beans	2 tbsps
Peas	2 tbsps
Shredded Cabbage	1/2 cup
Chopped Onions	1/4 cup
Chopped Coriander Leaves	1 tbsp
Ginger Garlic Paste	1 tsp
Chilli Powder	1/2 tsp
Garam Masala	1/2 tsp
Coriander Cummin Powder	1/2 tsp
Turmeric Powder	1/4 tsp
Salt	to taste
Oil	for deep frying

Method

1. Steam the carrots, beans, peas and cabbage in a pan and keep it aside.
2. Take a pan and add one tablespoon of oil and heat it.
3. Add the onions and ginger garlic paste and fry till light brown.
4. Mash the potato and add it along with steamed vegetables. Then add salt, turmeric powder,garam masala powder, chilly powder and coriander cumin powder and stir till all the ingredients are mixed and is some what dry.
5. Add half of coriander leaves and mix.
6. Cool this vegetable stuffing and leave it aside.
7. Take a rolling board and place a damp napkin or cloth over it.
8. Take two rice sheets and place on the cloth.
9. Keep one tablespoon of the stuffing and place it in the center of the rice sheets. Fold the rice sheets quickly from either side in such a way it forms a roll neatly packed.
10. Continue making the rolls with all the stuffing.
11. Heat oil in pan for deep frying and add three or four rolls at a time and fry them till light brown. Serve hot with tomato chutney or sauce and garnish them with coriander leaves.
12. Alternatively, these rolls can be shallow fried or baked in an oven.
13. For baking, place these rolls on greased baking sheet and sprinkle little oil on these and bake them in a preheated oven at 350 degrees centigrade (350^oC) till the become light brown. Serve hot.

^[1]Note: Putharekulu sheets are thin rice sheets available only in Andhra Pradesh, India. Alternatively Oriental rice sheets can be used. This preparation is good for Gluten free diets.

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