Fish – Is it a health food or a health hazard?

Fish, since time immemorial, has been a part of a low fat, high protein and healthy diet. It’s wealth of health benefits include the reduction in the risk of heart diseases, cancer, dementia, diabetes, depression and stroke, owing to it’s omega-3 fats (good fats) and DHA levels. Other than this, fish is abundant in iron, zinc, niacin, vitamin B6 and vitamin D. It also ensures adequate fetal brain development, if taken during pregnancy. Therefore many of us try to include fish in our diets. But as it is said, excess of anything is bad. Despite all these health benefits, some concerns have been raised regarding the risk associated with eating fish owing to presence of high mercury levels in it.

Mercury levels
Mercury is released into the water bodies as a by-product of certain industrial processes. Once there, it gets converted into a toxic chemical by the action of bacteria, called methyl mercury which is ingested by small fish. These small fish are eaten by the large fish. As the food chain moves upwards, the concentration of this toxic chemical rises in larger fish like king mackerel, sharks and swordfish. High mercury levels pose a risk of low cognitive development, heart disease, poor concentration levels in the long term and immediate symptoms include headache, dizziness, fatigue etc. The following fish species should ideally be avoided: tilefish, swordfish, king mackerel, shark, grouper, tuna, American lobster, halibut, pollock, sablefish, and Dungeness. A small piece weighing around 20g is permissible every day.

Fish oil and supplements
Cod-liver oils and other fish oil supplements have also been associated with visual acuity and development of infant’s brain. King crab, scallops, catfish, salmon (fresh, frozen and canned), oysters, shrimp, clams, saltwater perch, flounder, and sole are all good choices. Salmon is a favourite because of its combination of a low mercury content with a high level of beneficial EPA and DHA.

Fish oil supplements are also consumed by us thinking about its omega-3 fatty acids content, often without knowing its proper dosage. Fish oils are considered fine till a dosage of 3-5g (in consultation with your physician) as recommended by FDA. It is recommended to get omega-3 fatty acids through fish oils but if one exceeds this dosage it can lead to excessive bleeding due to its blood thinning effects. Excessive dosages also have a negative impact on immune function. Therefore dosage should be fixed by your physician. Pregnant women and very young children should watch their intake of fish and have to ensure the source of fish. Fish oil supplements also need to be approved by the doctor before administration.

Benefit of fish oils (in dosage of 3-5g)
Lowers blood triglycerides.

Normalizes blood pressure.

If there is plaque formation, then it reduces the speed of the formation of the same.

Reduces chances of a heart attack.

Lessens chances of heart disease and sudden heart death.

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Phool makhana or popcorn?

Popcorn has been the most preferred snack with all moviegoers since times immemorial. We associate watching movies with the aroma emanating from the popcorn that fills the atmosphere in a cinema hall.

According to the scientist Joe Winson from the University of Scranton in Pennsylvania, who has been a pioneer in the field of nutrition, the hulls of popcorn have the highest concentration of antioxidants like polyphenols and fibre, only if they are air popped and not dipped in butter oil or salt.

The study found that popcorns is 100 percent unprocessed whole grain as compared to other grains like wheat or other grains which are generally processed and are reduced to about 50% of what is present before they are processed. If we are going for the air popped popcorn, 3 cups (24g) of these provide 93 Calories, 1.1g of fat, 2 mg of sodium, 18.7g of carbohydrates and 3.1g of protein. This miniscule quantity of fat is in the form of monounsaturated or polyunsaturated fats. One, therefore, needs to take care of the method in which popcorn is popped as many a times they are drenched with butter or caramel or salt or cheese which spell doom for all the weight watchers and health freaks. They can increase the calories to about 100 calories per cup and shoot up the saturated fat content. We can flavour the popcorns using chaat masala or garlic powder or sometimes to add an Indian flavour we can sauté them in a little oil with mustard seeds and curry leaves. Also some studies have found that they can aggravate diverticulitis. This is the reason our desi counterpart phool makhana can be a far better snack any day.

They are not only a good source of nutrients like magnesium, calcium, iron and zinc but rich in antioxidants as well. Due to this they are beneficial detoxificants. They are vital for the maintenance of the health of various organs like spleen, kidney and liver. They are available in popped form. To eat one needs to roast them in a kadai with merely a teaspoon of ghee or mustard oil and little salt. They form a hearty, crisp to the core, snack which is low in calories. About fifty of these contain 180 calories, 39g of carbohydrates and 6g of protein. They can be used to thicken gravies, or it can be used as a low calorie substitute for paneer in palak paneer. They have a calming and soothing effect on the nervous system. Because of their bowel binding property, they come to the rescue of the people who are suffering from diarrhea. They form a good snack for the people who are fasting (especially in navratri) as they are considered a fruit only. They aid in getting rid of mood swings and irritability, insomnia etc. According to Chinese medicine they clear the heat when taken in soups.

Now it is up to us to take a call and decide which option we want to adopt to stay fit as well as healthy.

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Food combinations

Not able to figure out what to prepare or have after a bout of diarrhea or after long stint of travelling? The good old khichri or dal chawal comes to your rescue. Not only does it work wonders for your exhausted and overworked digestive system, but also replenishes our body with much needed good quality proteins and carbohydrates. Since times immemorial it has been a favourite across all cultures, only the seasoning varies. This combination is not only good to taste but if we evaluate its nutritional composition, it is a perfect example of mutual supplementation or food synergy for better health.

In dal rice or khichri, the essential amino acid which is lacking in rice (lysine) is present in pulses and the one absent in pulses (methionine) is available in rice. Therefore they form an ideal combination of a good quality protein complementing each other nutritionally. Same holds true for idli, dosas and uttapams. Same goes for curd rice, pongal, dhokla as well. They are economical, healthy and suit the Indian palate.

Furthermore, since cereal and legume proteins are complementary to each other, by eating jowar and any legume in ratio of 70:30 will give better nutritional value. Nuts when paired with whole grains work on the same principle of food synergy like dal chawal. We can mix peanuts or almonds with popcorns or puffed wheat and have it as a healthier snack or apply peanut butter on whole wheat bread or chapatti and enjoy the goodness of a good quality protein.

Adding a little oil to the various dishes in the form of seasoning helps in the absorption of various fat soluble vitamins like A,D,E and K.

Dig into the apples with peel on as the phytochemicals present in the peels of apples work best when the phytochemicals of the flesh are also there and vice-versa (make sure that they are free of pesticides or organically grown).

Apples when had along with the vitamin C rich fruits like orange or lemon are more beneficial as the iron present in the apple is better absorbed in the presence of vitamin C. On the other hand, if we take tea or milk along with other iron rich foods the iron absorption is hindered owing to the presence of inhibitors like phytates and tannins in tea and calcium in milk. This goes with other iron rich fruits and veggies like beetroot and chhole(chickpeas) which can be cooked or tossed with tomatoes or capsicum.

The poor man’s gur-chana. Jaggery is rich in iron and roasted gram in folic acid, proteins and minerals. Today iron deficiency anemia is seen in over 80% of women and protein deficiency is one of the most common malnutrition seen in the community. Iron needs to be combined with folic acid for effective action. Therefore this combination works well across all classes.

There is a great hullabaloo about green tea pepping up our metabolism nowadays but we do not know that it is the antioxidant: EGCG (epigallocatechin gallate) that is contributing to the increased metabolism as well as reducing the risk of cancer, cardiovascular diseases and ageing. The absorption of this antioxidant is increased by including a vitamin C rich fruit like lemon or orange. Therefore, green tea with lemon is a bigger rockstar food.

Similar examples are haldi with kali mirch, apples and green tea and olive oil dressings in green salads.

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Daal Makhani


Ingredients :

  • 1 cup whole urad daal (urad sabut)
  • 1tbsp Red kidney beans (Rajma)
  • 1 onion finely chopped
  • 1 tomato finely chopped
  • 1" Ginger piece
  • 2-3 green chilies finely chopped
  • chopped coriander leaves
  • 4-5 flakes Garlic paste
  • 1/2 cup stirred curd
  • 1/2 cup fresh stirred cream (malai)
  • 2tbsp butter
  • 1tsp cumin seeds (jeera)
  • 1/2tsp turmeric powder
  • 1/2tsp Garam masala
  • Red chili powder to taste
  • 1/2tsp dhania powder
  • Salt to taste 

Method : 

  • Soak rajma in water overnight.
  • Add water & little salt and pressure-cook Rajma and urad daal till soft for about 20-25 minutes. Mash and boil again for 15-20 minutes and add curd and cream to the daal.
  • Now in kadhai heat oil, splutter cumin seeds and add garlic paste, fry till light brown. Add onions and fry till golden brown.
  • Now add ginger, green chilies and tomatoes and fry till tomatoes soften.
  • Now add dry masalas (turmeric powder, chili powder, dhania powder & salt) and fry again for a moment.
  • Add daal and stir on medium flame. As soon as it starts boiling remove from the gas.
  • Sprinkle garam masala powder and garnish daal makhni with coriander and add butter.
  • Serve daal makhni hot. Goes well with laccha paratha, naan or rice.

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Chana Dal

Ingredients :

  • 1 cup chana daal
  • 7 cup water
  • 1 tsp salt
  • 1/4 tsp cayenne
  • 1/4 tsp turmeric powder
  • 1/4 tsp cumin powder
  • 1/4 tsp corriander powder
  • 1 tblsp tamarind pulp
  • 1 tsp sugar
  • 1 tblsp vegetable oil
  • 1/4 tsp black mustard seeds
  • 1 chopped garlic clove 

Method :

  • Soak the chana daal in 4 cup water for 2-3 hours then wash and drain. 
  • Boil 3 cups water and the salt in a pan.
  • Add the chana dal, cover the pan and cook over medium flame for 30 min.
  • Stir the dal when cooked.
  • Add cayenne, turmeric, cumin, coriander, sugar the tamarind pulp (skin & seeds removed).
  • Stir well and allow to simmer uncovered.
  • In a separate frying pan, heat the vegetble oil over low heat and add the mustard seeds and chopped garlic to it.
  • When the oil gets hot, add the oil mixture to the simmering pot of dal.
  • Immediately cover the pot and keep covered for 2 min. while the dal continues to simmer.
  • Cook chana daal uncovered for another 5 min. and the dal is ready to be served with rice or bread.

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Kaju Coconut Sheera

Scraped coconut sauteed in ghee and mixed with coarsely ground cashewnuts and jaggery

Cooking Time: 15-20 mintues
Servings: 4
Preparation Time: 5-10 minutes
Category: Veg
Ingredients
 

Cashewnuts,finely chopped1 cup


Scraped coconut3 cups


Ghee3 tablespoons


Green cardamom powder 1/4 teaspoon


Jaggery (gur)1 cup

 
Method
 
Lightly roast cashewnuts in a non stick pan. Transfer them into a mixer jar and set aside to cool.

Heat ghee in the same pan. Add coconut and sauté on low heat for 10 minutes.

Coarsely grind the cashewnuts and add to the coconut. Sauté for 3-4 minutes.

Add green cardamom powder and mix. Add jaggery and mix well. Cook till jaggery melts.

Transfer into a serving bowl and serve hot.

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Dahi Wali Mirchein

Deep fried Bhavnagri chillies served with spicy yogurt gravy

Cooking Time: 10-15 minutes
Servings: 4
Preparation Time: 15-20 minutes 
Category: Veg
Ingredients
 
Bhavnagri green chillies ,slit25-30

Yogurt,whisked250 millilitres

Oil1 tablespoon + to deep fry

Lemon juice3

Saltto taste

Onion seeds (kalonji)1/2 teaspoon

Cumin seeds1 teaspoon

Mustard seeds 1 teaspoon

Fenugreek seeds (methi dana)1/4 teaspoon

Garlic,sliced6-8 cloves

Green chillies,finely chopped2

Fresh coriander leavesa few for garnishing

Method
 
Heat sufficient oil in a kadai and deep fry the bhavnagari chillies till lightly coloured. Drain and place the chillies in a serving bowl. Add lemon juice, salt and mix well. Keep aside for 1 hour.

Heat 1 tbsp oil in a non stick pan. Add kalonji, cumin seeds, mustard seeds and fenugreek seeds. When they splutter, add garlic and green chillies and sauté till garlic becomes golden.

Turn off the heat and add yogurt and mix well. Pour this mixture over the chillies.

Garnish with fresh coriander and serve.
 

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Hyderabadi Parantha


Masala dough rolled into layered paranthas and roasted

Cooking Time: 10-15 minutes
Servings: 4
Preparation Time: 15-20 minutes
Category: Veg

Ingredients
 
Whole wheat flour (atta)4 cups + for dusting

Refined flour (maida)1 cup

Carom seeds (ajwain)1/2 teaspoon

Red chilli powder 1/2 teaspoon + to sprinkle

Chaat masala1/2 teaspoon + to sprinkle

Ghee8 teaspoons

Method
 
Mix together wheat flour, refined flour, carom seeds, red chilli powder, chaat masala in a parat and knead into a dough with sufficient water.

Heat non stick tawa.

Divide the dough into equal portions and roll into balls. Dust each ball with dry flour and roll into an elongated roti.

Apply 1 tsp ghee and fold into pleats to make a fan and then shape it like a ball. Roll out the ball into a parantha with dusting with little dry flour.

Place the parantha on the hot tawa and roast on both the sides. Apply ½ tsp ghee on both the sides and cook till both sides are golden.

Sprinkle red chilli powder and chaat masala. Crush the parantha slightly, transfer onto a serving plate and serve hot.

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Adrak Ki Chutney

Ginger sauteed with masalas and ground and served tempered

Cooking Time: 5-10 minutes
Servings: 4
 Preparation Time: 10-15 minutes
 Category: Veg
Ingredients
 
Ginger,peeled and sliced100 grams

Oil3 tablespoons

Tomato,roughly chopped1 medium

Onion ,sliced1 medium

Saltto taste

Tamarind paste1 tablespoon

Asafoetidaa pinch

Cumin seeds1/2 teaspoon

Mustard seeds 1 teaspoon

Dried red chillies,broken5

Curry leaves8-10

Method
 
Heat 2 tbsps oil in a non stick pan, add onion and sauté till light golden. Add ginger and sauté for 2-3 minutes. Add tomato andsauté for 2-3 minutes.

Add salt and mix well. Add tamarind paste and mix well. Turn off the heat and transfer the mixture into a mixer jar and grind to a paste with ½ cup water.Transfer this chutney into a bowl.

Heat 1 tbsp oil in a non stickpan, add asafoetida, cumin seeds and mustard seeds. When the seeds splutter, add dried red chillies and curry leaves. Add this tempering to the chutney.

Transfer into a serving bowl and serve.
 

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Iced Chamomile Lavender Tea

This tea is floral, sweet, and relaxing. When iced, it makes the perfect drink for sitting out in the sun on a lazy day. It is those simple pleasures (sun and iced tea) that can make for a lovely moment. For a family on a tighter budget with a husband in school, it is good to remind myself how frugal relaxation can be.
 
We recently saw a couple of days that spoke of summer instead of spring. A hot sun heated our house, beated on our brow, and brightened our hearts. But I quickly found that I needed to find some cooling recipes to deal with the warm weather.
 
This iced tea is simple to make, and quite refreshing and relaxing. Chamomile is a traditional remedy for insomnia, and others find it helpful in treating migraine headaches (when drunk at the first symptom). It also has antispasmodic and anti-inflammatory properties that can be helpful in treating stomachaches and helping with irritable bowel syndrome.
 
Along the same lines, lavender is traditionally known to be helpful for treating insomnia because of its relaxing properties. It too can be helpful in treating an upset stomach and alleviating headaches.
 
Not only do lavender and chamomile have similar properties, but they taste wonderful together! But a serious warning for those who are pregnant: chamomile can have an abortive effect.
 
Iced Chamomile Lavender Tea
Ingredients
  • 3 heaping teaspoons chamomile lavender tea blend in a tea ball or muslin tea bag  (or three tea bags)
  • 2 cups water
  • 2-4 teaspoons honey
 
Directions
  1. Heat 2 cups of water to boil.
  2. In a heat-safe container, brew the chamomile and lavender mixture in the hot water for about 3 minutes.
  3. Remove tea. Stir in honey (to taste). Pour over ice and serve.
 

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Hearty Meatless Sandwich Recipes

Whether for money, health or being humane, many of us are cutting back on meat. And one of the easiest ways to start is with sandwiches. After all, there are tons of interesting treats you can stuff between two slices of bread. For example, I used to savor bacon, sausage or ham breakfast sandwiches. But with a juicy slab of summer tomato, topped with a thin slice of melted cheese and a protein-rich egg, I don't miss the meat for a minute. And here's my little trick: Sprinkle a little smoked paprika (also known as pimenton) on your egg, and you'll swear pork's hiding in there somewhere. (It's not surprising that smoked paprika evokes meat; it's used in making chorizo sausage.)
Want an Italian meatless sub just as good as the (fattier) original? Fill the roll with all your favorite sub sandwich ingredients — lettuce, tomato, pickles, onions, peppers, cheese — then toss in marinated artichoke hearts, which are rich in fiber and lower in calories than cold cuts. And the olive oil makes the perfect dressing.
Enjoy a good sloppy joe? Sauté mushrooms instead of the usual ground beef, and you've got an equally satisfying meatless supper. Check out the calorie and cholesterol counts between mushrooms (15 calories and zero percent cholesterol per cup) versus ground beef (182 calories and 73 mg in just three ounces of 90 percent lean). Wow!
Here's how to make these delicious sandwiches, one for each meal of the day:
Meatless Breakfast Sandwiches with Smoky Eggs, Tomatoes and Cheddar
Serves two. This hearty meatless breakfast sandwich will stick with you until lunch.
  • 1 teaspoon vegetable oil
  • 2 large eggs
  • Salt and ground black pepper
  • 1/2 teaspoon smoked paprika (also known as pimenton)
  • 2 ciabatta rolls, halved
  • 4 large tomato slices, lightly sprinkled with salt
  • 4 slices cheddar cheese
Heat oil in a small non-stick skillet over medium heat. Add eggs, breaking the yolks; season with salt, pepper and a generous sprinkling of the smoked paprika. Cover and continue to cook until eggs have set, just a minute or two. Turn eggs and season remaining side with a little more of the smoked paprika; continue to cook until egg yolk has just set, a minute or two longer. Meanwhile, broil ciabatta until golden brown. Add tomatoes and cheese; continue to broil until cheese has melted, just a couple of minutes longer. Top each tomato with an egg. Cap with remaining ciabatta top and serve.

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Chocolate brownie bites

Total time: 1 hour

Servings: Makes 25 brownies

Ingredients :

  • 1/2 cup (1 stick) butter plus more to butter the dish

  • 1/2 pound bittersweet chocolate

  • 3/4 cup packed brown sugar

  • 1 teaspoon vanilla

  • 1 tablespoon Grand Marnier

  • 1 1/2 teaspoons lightly packed grated orange peel

  • 2 eggs

  • 1/4 cup best-quality cocoa

  • 1/4 cup flour

  • 1/8 teaspoon salt

  • 1/2 cup mini chocolate chips

1. Heat the oven to 350 degrees. Line an 8-inch-square baking dish with aluminum foil, leaving a 1-inch overhang. Lightly butter the bottom and sides of the foil.

2. Melt the butter and bittersweet chocolate in a medium metal bowl set over simmering water until the mixture is smooth. Stir in the brown sugar until dissolved. Remove from the heat and stir in the vanilla and Grand Marnier, then the grated orange peel.

3. Whisk in the eggs, one at a time, until completely blended and the mixture is shiny and smooth; the mixture will be thickened at this point.

4. Sift together the cocoa, flour and salt, then stir the flour mixture into the batter until blended. Fold in the mini chocolate chips.

5. Spoon the batter into the prepared pan, smoothing the top. Bake for 35 to 40 minutes, until puffed and almost set. Do not overbake. Cool while still in the pan, on a wire rack.

6. Lift the brownies out of the pan, using the foil as a handle, and invert the brownies onto the cooling rack. Gently peel off the foil, then return the brownies to their original position. Cool completely. Cut into 25 squares, trimming off the edges if desired.

Each serving: 134 calories; 2 grams protein; 15 grams carbohydrates; 1 gram fiber; 9 grams fat; 5 grams saturated fat; 27 mg. cholesterol; 21 mg. sodium.

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Rabari and Badam ka halawa

This creamy, smooth and chilled rabri recipe is a popular dessert. Sweet Rabri is a sweet, condensed milk based dish made by boiling the milk on low heat for a long time until it becomes dense and changes its color to pinkish. Sugar, spices and nuts are added to it to give it flavor. Give a treat to your kith and kin with this easy rabri recipe. Celebrate Lord Krishna’s birthday with this easy dessert recipe.

Ingredients 

  • 1 liter milk
  • 60 gms sugar
  • 10 gms pistachio
  • 1 gm saffron
Method:

  • Boil milk in a pan. When milk reduced to half, add sugar.
  • Cook it on low flame till it turns thick. Keep stirring so that the milk doesn’t get burnt.
  • Cool it and serve with chopped pistachio and saffron.

Badam Ka Halwa:

Badam halwa is a delicious and popular Indian dessert made with almonds, sugar and clarified butter. Badam ka halwa is an easy desert recipe that melts in your mouth instantly. Make your Janmashtami more special with this special dish.

Ingredients:

  • 1 kg almond (without shell)
  • 50 gms ghee
  • 1gm saffron
  • 200 gms sugar
  • 750 mg water
Method:

  • Mix sugar in water and boil to make sugar syrup.
  • Grind almonds and make a paste
  • Heat ghee in a pan. Add almond pieces and fry it well.
  • When it turns golden brown, add sugar syrup. Cook well.
  • Before taking it off flame, add saffron.
  • Sprinkle chopped almond on it and serve hot.

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Moong Dal Halwa

Moong Dal Halwa is a delicacy of Rajasthan. It is a rich, creamy and pudding-like dessert. Made with split moong dal, this is a popular and delicious dessert for every season. Try out this easy dessert recipe to surprise your kith and kin on Janmashtami.

Ingredients:

  •  1 cup split green gram skinless (dhuli moong dal)
  • 1 cup Natura Diet Sugar
  • A generous pinch of saffron
  • 1/2 cup milk
  • ½ cup ghee
  • ¼ cup whole dried milk(Mawa)
  • 10-12 almonds (Soaked and finely chopped)
Method

  • Step 1:  Soak the split green gram in water for 6 hours. Grind the green gram coarsely using very little water.
  • Step 2: To make sugar syrup mix Natura Diet Sugar with 1-1/2 cups of water, cook it well.
  • Step 3:  Soak saffron in hot milk. Heat ghee in a thick-bottomed pan and add the ground green gram, sauté and stirring continuously, over low heat till it turns golden brown.
  • Step 4: Add the sugar syrup and saffron milk. Stir till they are thoroughly mixed. Add whole dried milk and cook till it dissolves. Serve hot garnished with almonds.

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Janmashtami special : Ras-malai

Janmashtami festival is dedicated to Lord Sri Krishna to commemorate his birth ceremony. Balgopal is welcomed with varieties of scrumptious sweet dishes, prepared from milk and curds that Krishna loved. Generally the devotees prepare those food items which are considered to be the favorite of Lord Krishna. Here we present five easy sweet dish recipes which you can try out on this very day to make this occasion more delightful.

Rasmalai:

Rasmalai is a Bengali dessert consisting of soft ‘paneer’ or ‘chhena’ balls (Rasgullaa) immersed in chilled creamy milk. Instead of being soaked in sugar syrup like Rasgullas, Rasmalai is soaked in sweet, flavored milk. As this rasmalai recipe is prepared with Natura Diet Sugar, it can be relished by diabetics also.

Ingredients:

  • 8 rasgullas
  • 2 ltre milk
  • 10-12 pistachio (finely chopped)
  • 1 cup sugar free Natura Diet Sugar
  • ½ teaspoon of green cardamom powder
  • Few saffron threads
Method:

  • Step 1: Boil milk in a pan till it turns thick.
  • Step 2: Add sugar free Natura Diet Sugar, cardamom powder and saffron. After boiling it for 2 minutes take the pan off the flame. When it gets cool, put in refrigerator for one hour.
  • Step 2: In order to remove the extra calorie content from rasgullas, squeeze them and put them in lukewarm water. After removing rasgullas from water again squeeze them.
  • Step 3: Put the rasgullas in the milk and keep it in refrigerator. Your rasmalai is ready.
  • Step 4: After garnishing rasmalai with pistachio, serve them cool.
Apricot Shreekhand

Apricot Shreekhand recipe is a lovely combination of golden apricots and yogurt generously garnished with pistachios. Apricot Shrikhand would be a refreshing and welcome treat any time of day. Treat your guests with this Shreekhand recipe on this Janmastami.

Method:

  • 2 cup well whisked skimmed milk
  • ¾ sugar free Natura Diet Sugar
  • 15-20 apricots
  • 10-15 chopped pistachio
Method:

  • Step 1: Slice the golden apricots. Take them in a pan; add one and half cups of water and half the sugar Free and mix. Cook on low heat for fifteen to twenty minutes.
  • Step 2: Take hung yogurt in another bowl. Add the remaining Sugar Free and mix. Squeeze this mixture through a muslin cloth. Put the shrikhand in a stemmed glass. Remove the stewed apricots from heat and put them on top of the shrikhand. Garnish with pistachios and serve.

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Delicious Phirni

The holy month of Ramzan is known for fasting as well as feasting. While a delicious spread of yummy snacks and desserts invite you to take a bite, you can also try preparing some of these treats in the comfort of your home. You can start with the traditional dessert of
Phirni. Here's the recipe for it:


 Servings : 3-4

Ingredients:
 
  • 1 litre milk
  • 100 gms basmati rice
  • 1 tbsp cashewnut, badam /almond, pistachio paste
  • 6 - cardamoms
  • 3-4 strands of saffron
  • 400 gms sweetened condensed milk
  • 170 gms condensed milk cream
  • Sugar to taste

For garnishing:

  • 4 almonds (julienne)
  • 4 pistachio (julienne)
  • 1 pinch of saffron
  • 4-8 - raisins, optional

Method:    

 Soak and wash rice and drain in a cloth (blend to a coarse powder in a blender pretty much like semolina). Boil milk, add whole cardamom and remove it from the milk after some time. Add rice and boil, stirring constantly to avoid lumps. Add water if necessary and cook till done. Reduce heat, then add condensed milk and cream. Add pistachio, badam, cashew paste stirring constantly (even better can use a hand blender).
Add sugar for taste; garnish with julienne almonds, pistachios and saffron. Chill for five to six hours and serve cold.

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Anda And Methi Pakora

Cooking Time - 15 min.

Ingredients:
• 8 Eggs • 1 cup Fenugreek Leaves (chopped) • 3 tbsp Fresh Coriander Leaves (chopped) • 4-5 Green Chilli (chopped) • 1 large Onion (chopped) • 2 Ginger (chopped) • 3 stalks Spring Onions (chopped) • 3 tbsp Gram Flour (besan) • 1/2 tsp Cumin Powder • 1/4 tsp Red Chilli Powder • 1/4 tsp Carom Seeds (ajwain) • 1 tsp Chaat Masala • 1/4 tsp Soda Bicarbonate • Salt to taste • Oil to deep fry

How to make Anda And Methi Pakora:
Boil the eggs till hard and well cooked. Drain and dunk in cold water. Remove the shell and chop the eggs.
Mix fenugreek leaves (methi), coriander leaves (dhania), onion, ginger, green chillies and spring onions in a bowl and add gram flour to it and mix well.
Now add carom seeds, red chilli powder, chaat masala, cumin powder, soda bicarbonate and salt to it and mix well.
Add chopped boiled egg to the mixture and splash a little water and combine the ingredients well.
In a wok (kadhai), heat sufficient oil. Now take a spoonful of the egg mixture and gently fry it in the oil.
Fry the pakoras in small batches till golden brown in color and perfectly cooked.
Drain into a paper towel.
Serve hot with your favorite chutney or dip.

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Ancient Greek Mullet



Ingredients:
• 6 small Red Mullets (cleaned) • ¾ cups finely chopped fresh Herbs (thyme, spearmint, coriander, marjoram, parsley, rosemary) • 3 tbsp Olive Oil • 1 Lemon (juiced) • Salt and Pepper (to taste)

How to make Ancient Greek Mullet:
Mix all the ingredients together, except mullets and lemon juice.
Spread the mixture on the belly and the outside of the mullets.
Take a flat pan and line it up with aluminum foil.
Place the mullets over the foil.
Slide the pan on the grill and grill the fish on each side until very tender and separated from the bones.
Drizzle lemon juice continuously while grilling.
Serve hot with bread and green salad.

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Amritsari Fish

Cooking Time - 10 min.



Ingredients:
• 600 g Surmai Fillets (cut into fingers) • 1 cup Gram Flour (Besan) • 1 tbsp Red Chilli Powder • 1 tsp Carom Seeds (Ajwain) • 2 tbsp Ginger Paste • 2 tbsp Garlic Paste • 1 tbsp Lemon Juice • 1 Egg • Salt to taste • Oil to deep fry • 1 tsp Chaat Masala • 2 Lemons (cut into wedges)

How to make Amritsari Fish:
In a bowl, take the fish fingers and add red chilli powder, salt, ginger paste, garlic paste, carom seeds, lemon juice, gram flour. Mix all the ingredients well and keep aside.
Break egg into the fish mixture and mix well.
In a wok (kadhai) heat sufficient oil and fry the fish fingers in batches till golden and crisp. Drain and put on a paper towel.
Sprinkle chaat masala and serve hot with lemon wedges.

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Avla Murabba

Cooking Time - 75 min.



Ingredients:
• 1 kg Fresh amlas • 4 gms Citric acid • 1 1/4 kg Sugar • 1/2 tsp Alum

How to make Amla Murabba:
Wash amlas properly and perforate all over it with a fork.
Take 2 litres water and dissolve alum in it. Put amlas in this water.
Soak them for a day.
Wash the amlas with alum water.
Drop amlas in boiling water. Boil for 2 minutes. Remove and leave aside.
Make sugar syrup with 3/4 litre water.
Soak the cooked amlas in the sugar syrup for 24 hrs.
Take out amlas from syrup.
Boil the sugar syrup to restore its original consistency.
Add citric acid and strain the syrup.
Return amlas in syrup. Keep for 24 hours.
Repeat the process for 4 days.
Preserve the murabba in a tight jar.

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Alu Methi Palak

Cooking Time - 10 min.

Ingredients:
• 2 bunches Palak (Spinach) • 1 tbsp Coriander Powder • 2 bunches Methi Leaves (Fenugreek) • 1 Onion (chopped) • 3 Potatoes (parboiled) • 10 Garlic Pods • 5 Green Chilies • ½ cup Peas • 1 tsp Garam Masala • 1-inch Ginger

How to make Alu Methi Palak:
Grind chopped onions, garlic, green chilies, ginger, and coriander powder to form a paste.
Cut potatoes into small cubes and keep aside.
Boil water in a pan and add chopped plalak and methi.
After two minutes, remove from heat, strain the water and mash the leaves lightly.
Heat oil in a kadai, add the masala paste and stir fry till the moisture evaporates.
Add mashed leaves and boiled peas to the masala and fry.
Now, add potatoes and mix well.
Once the potatoes are done, add garam masala and salt.

Suggestions:
Serve hot with chapatis.

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Aloo Took

Cooking Time - 10 min.

Ingredients:
• 500 g Potatoes • 1 tbsp Red Chilies (coarsely grounded) • ¼ tsp Black Pepper • 1 tbsp Mango Powder (dried) • Oil for frying • Salt

How to make Aloo Took:
Peel the potatoes and cut in thin round shapes.
Fry them in oil until golden.
Drain the excess oil.
Flatten the potato chips and mix all the other ingredients to it.

Suggestions:
Serve with tea.

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Aloo Poha

Cooking Time - 20 min.



Ingredients:
• ¼ tsp Mustard Seeds • 1 tsp Chana Dal • 1 tsp Urad Dal • 2 tsp Peanuts • 4 tbsp Oil • 2 cups Poha (beaten rice) • 1 Potato • 1 Onions • 2 Green Chilies • 1 pinch Turmeric Powder • 1 Lemon • 1 sprig Curry Leaves • Coriander Leaves • Salt to taste

How to make Aloo Poha:
Soak poha or beaten rice in water. Wash it gently and drain out all the water through a strainer.
Add turmeric powder and salt and keep aside.
Chop onions, chilies, coriander. Peel and cut potato into small cubes.
Heat oil in a pan and add mustard seeds, peanuts, urad dal, channa dal and curry leaves.
Fry the contents until they begin to crackle.
To this, add chilies, chopped onions and potatoes. Mix well and add salt to taste.
Sauté for a few minutes on medium flame.
Cook till the onions are golden brown and potatoes are tender.
To this, add the coriander leaves and poha and stir.
Cook on a slow flame, for 5 to 10 minutes.
Take it off the flame and allow to cool for some time.
Add lemon juice for added flavor, before serving.

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Aloo Phulgobi Dalna

Cooking Time - 20 min.

Ingredients:
• 2 Bay Leaves • 1 tsp Turmeric Powder • 1 tbsp Cumin Powder • 1 tbsp Red Chili Powder • 1/2 tsp Garam Masala (whole) • 2 tbsp Coriander Powder • 500 g Potatoes (peeled and cubed) • 1 kg Cauliflower (cut in medium sized florets) • 4 medium Tomatoes (chopped) • 2 medium Onions (finely chopped) • 2 tbsp Ghee • 4 tbsp Mustard Oil • Oil to fry • 1 tsp Salt • 1 cup Water

How to make Aloo Phulgobi Dalna:
Take a deep pan and add enough oil to deep fry. Once the oil is hot enough add the potatoes and fry them lightly. Take the fried potatoes from the pan. Then fry the cauliflower. Keep it aside.
Remove the oil from the pan and then add ghee. Into it, add the bay leaves and garam masala. Sauté it for half a minute. Once the smell of the roasted masala comes, add the chopped onion and fry until it becomes translucent.
Reduce the flame and add turmeric powder, cumin powder, chili powder and coriander powder. Sauté it well until the smell of the masala powders comes, you can add a little water to prevent it from sticking to the bottom. Add to the mixture, the fried potatoes, fried cauliflower, and tomatoes. Sauté it in the masala for about 1 minute.
Add salt to the mixture and mix it well. Add a cup of water and, cook it over a medium heat until the vegetables are cooked. Add more salt if necessary. Stir from time to time. Remove the curry once it is almost dry.

Suggestions:
Serve with chapati.

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