Nutrition & Indian Cuisine Part 3

PUNJABI

Recipe #3

Rajma  Chawal

What?

For preparing Rajma, all you need is Kidney Beans (Rajma which should be soaked overnight, atleast 6-7 hours to avoid flatulence & Indigestion), Veggies like Onions, Tomatoes, Spices such as Ginger, green chillies, garam masala, Tempering needs vegetable oil/ghee with turmeric, jeera, hing etc, Garnish this with Dhania ( Coriander leaves)!

Rice (Chawal) can be Cooked using water in Pressure cooker for 3 Whistles. ( Please Avoid Over-Washing of  Rice;before cooking to save your dose of Vitamin B1).

Why?

Popular North - Indian Vegetarian Dish "Rajma Chawal" is an absolute mix of  high quality Proteins, fiber, calcium, phosphorus, Iron, Magnesium, Zinc etc ( From Rajmah) & Much needed carbohydrates, Vit B1, Folic Acid & vital minerals etc ( From Rice)!

This Dish is Flawless, comforting, tempting, simple & is full of nutrition & taste!

When?

Being a popular dish, it is prepared on all important occasions, It can be had in Lunch/dinner , but make sure your "Rajma" Is well Cooked!

Nutrition & Indian Cuisine Part 2

PUNJABI

Recipe #2

Sarson da Saag With Makke Di Roti

What?

Makke di rotis

Ingredients:

All you need is Makki Atta ( Corn flour), salt, water to knead the dough, ghee.

Method:

Knead the dough by adding water and salt just before making the rotis.

Now, take a clean cloth or small plastic sheet and put it on the kitchen slab.

Take a portion of the dough and shape it as a ball. Place this on the cloth or plastic sheet, then put some water on your fingers and press the ball by rotating it till it takes a shape of a roti.

Remove this roti and put it on a heated tawa, let the roti cook from both sides on low heat.

Remove it from the tawa and serve hot with tsp of desi ghee on top.

Sarson da saag 

Ingredients:

For Sarson Da saag you will need; Fresh Mustard leaves ( Sarson) with Spinach leaves (optional), desi ghee, maize(corn) flour, our very own Onion, spices like ginger, garlic, green chillies, red chilli powder, salt, water, lemon, coriander.

Method:

Heat ghee in a pan, add onion, saute till golden brown, add spices, saute for 2 mins, then add sarson (mustard leaves), saute for few minutes, add salt , corn flour & water, cook till the greens are soft & cooked.

Serve hot garnished with lemon, dhania & yes, with Hot Makke di rotis!

Why?

A common vegetarian dish popular in Punjab!

Delightfully nutritious, this recipe is packed with goodness of "Iron Rich" "Mustard Leaves"!

Moreover, Mustard leaves is filled with Vitamin A, Vitamin C, Vitamin B1 &  a Combo of mustard + spinach(palak), will add on the the nutrition content of Palak ( Fibre, Vital minerals like;magnesium,sodium,potassium, zinc )etc. 

A boost of nutritionally adequate spices ( which is common in Indian Dishes) + Essential Carbohydrates for energy, Proteins(12 essential amino acids), Folic Acid ( Makke roti) + Necessary Fats from Ghee (Rich in CLA's) makes this recipe a "complete healthy meal"!

When?

This Staple Punjabi Dish "Sarson da saag with Makki di roti" is usually eaten during winters to keep the body warm and immune!Though, it can be enjoyed in any season as long it is freshly prepared at home!

P.S: Home-cooked food is the best, why?, coz, there is, No Mass scale, is fresh, gives calorie control & is prepared by your family members, which further goes on to ensure 100% hygiene, love & wholesomeness!:)

# Hold on, More Blogs Coming Up , Stay Hale & Healthy!:-)

Nutrition & Indian Cuisine Part 1

India is an ancient country with many races, many facets and many regional cooking styles which have evolved over thousand of years.

The ingredients, the method, the diversity makes "Indian Cuisine" fascinating & unique!

Although Urban culture is getting enchanted with "Western cuisine", still "Indian Cuisine" is unforgettable with it's Unmatched quality!

The reason for writing this blog is to make people aware of the benefits of "Indian cuisine" in terms of Health & Nutrition! 

"Variety" is the first word which comes to my mind when I think of "Indian Cuisine"!

28 States, 438 Languages spoken, there is indeed a lot of variety to offer!

I have distributed the Indian Recipe dishes into 9 categories, which will be briefed further on!

1# NORTH INDIAN CUISINE 

Sub - Categories: Punjabi, Awadhi, Kumauni, Mughlai, Kashmiri, Rajasthani, Uttar Pradeshi etc.

PUNJABI

Recipe #1

What?

LASSI (mild salted)

Ingredients:

Yogurt (1 cup)

Water as needed

Spices like ( jeera, black pepper, hing, rock salt)

Method:

Blend all the ingredients together with the help of a blender & serve , seasoned with coriander or pudina!

Why?

Lassi is a common beverage consumed in the villages of Punjab. According to Ayurveda tradition, lassi is served post heavy meal, because of it's digestive property.

With a perfect blend of protein, calcium, phosphorus, Vitamin B2, Folic acid, sodium & potassium, "Lassi" counts for a wholesome drink!

Other variety includes, Sweet lassi ( sugar, saffron/elaichi/fruit ), which is rich in energy, protein & other vital nutrients , best for all those sweet tooth's!

When?

One can consume Lassi/Chaas Post lunch/dinner/with breakfast or as a meal itself!

Commonly had in summers, though can be had in every season, every day!
Make sure your lassi/chaas is homemade (easy to prepare) to prevent getting exposed to water-borne infections, Processed, preservatives, chemicals, artificial flavoring & colorants!

There are More Recipes coming up with What?Why? & When?...answered, Hold on to my blog!