Spinach

Lahasuni Moong Dal With Palak …

Lahasooni Moong Dal With Palak / Garlicky Moong Spinach Lentil

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This humble looking priceless recipe from North Indian is one of my favorite comfort food specially during winter months …

Just a handful of common ingredients and This healthy and flavorful dal can be cooked in mins using a pressure cooker and then tempering it with fragrant whole spices …. The best part is that this dal is rich in protein and iron and can be eaten with both roti/parathas and rice.
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Serves 3-4
Cooks in under 30 mins
Recipe By My Mom

Ingredients
1 cup split yellow moong dal
3 cups chopped palak/spinach
1 tsp chopped ginger
3-4 green chillis, slit lengthwise
4 cups water
1 tsp turmeric pwd
1 tsp red chilli pwd
salt as per taste

For Tadka / tempering / seasoning

1 tbs ghee or cooking oil
1 tsp jeera / cumin seeds
4-5 cloves garlic roughly chopped optional
2 black cardamom
1 star anise
1 bay leaf
2 inch cinnamon stick
2-3 dry red chillies
1/2 tsp black peppercorn
6-8 cloves

Method

1. Boil the dal along with salt , turmeric powder . Red chili powder , chopped palak / spinach , green chilis and chopped ginger with 4 cups of water in a big enough pan with a lid .
if using a pressure cooker then give 1 whistle as Moong dal cooks very quickly .
Tempering
2. Heat ghee in a small pan and add cumin seeds and once they
splutter, add garlic and stir till garlic is light brown in color .
3. Now add all the whole spices and let them splutter ..
4. Add the tempering to cooked dal and mix well .
5. Cook the dal with tempering on medium flame till you get the consistency of your choice.
6. Serve with chapatis and white rice along with a salad on the side .

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Tri Colored Cocktail Millet Idlis… DFT

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I am a proud DFT blogger. To learn about DFT, click on the picture above ..

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

India is celebrating It’s 69th Independence Day on Aug 15th so team DFT decided to come up with recipes representing Tri colors of Indian flag as expressing our love to the nation by doing what we do the best “cooking”

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In the national flag of India the top band is of Saffron colour, indicating the strength and courage of the country. The white middle band indicates peace and truth with Dharma Chakra. The last band is green in colour shows the fertility, growth and auspiciousness of the land.

Let us celebrate the Independence of India, with some DFT recipes, cheering for the colors of the flag!

Tri Colored Cocktail Millet Idlis.

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Replacing Millet for rice to make idli has been in my to try list for a long time and I Must say the result was awesome . The best part is that millet can easily be grinned in a small blender so no more heavy grinders to be taken out for these idlies ..

Makes around 60 cocktail size idlis
Serves 5 -8 ,

Ingredients
1. 2 cups Barnyard Millet/ Sama ke chawal/Vrat ke chawal
2. 3/4 to 1 Cup white Urad Dal / skinned and split Black gram
4 TBS flatten rice / Poha
3. Fenugreek seeds / Methi dana 1/2 tsp
4. Juice of a carrot for Orange color -as needed – optional
5. Spinach paste or Green Mint Chutney for green color -As needed optional
OR YOU CAN EVEN USE A FEW DROPS OF FOOD COLORING
6. Salt as per taste
7. Oil for greasing the mould

Method
1. Soak Millet, fenugreek seeds , poha and Lentil together for at least 4 hours.
2. Take a blender and grind them in batches .
We do not need lots of water to grind this into a paste .
The consistency of the batter should be thick .If the batter is too watery, Idli will be flat n sticky.
3. Ferment it overnight . By the morning batter will be fermented but it does not double in volume .
4. Stir the batter well with a ladle and divide the batter in 3 bowls .
5. Add carrot juice in one bowl and mix well with batter for orange color .
6. Mix in spinach in the second bowl of batter for green color .
7.Steam it in an idli pot for 10 minutes.
8.Check with a back of spoon or using fingers dipped in water.If it comes out clean,idli is cooked.Remove with a spoon and serve hot with chutneys of your choice ..

NOTE :
WE DO NOT need to add rice in this recip.
We DO NOT need to add water while grinding.
Adding fenugreek/ methi seeds & flatten rice / poha is for softness.Don’t skip it.
Ferment the batter for minimum 8 hours.

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LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED FOR MAKING THESE IDLIS ..

MILLET
Millet is actually a group of related plants that produce small pearl-like grains and not a single plant. Millet is low in essential amino acids and higher than most grains in fat content, 75 percent of which is heart-healthy polyunsaturated fat. Millet has been shown to be potentially beneficial in the management of diabetes.
Read More HERE
http://www.livestrong.com/article/457708-millet-diabetes/

URAD DAL/ black gram skinned lentils
STABILIZE YOUR BLOOD SUGAR – full of complex carbohydrates
• The soluble fiber in lentils helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, lentils are full of complex carbohydrates that can help you…
– Control your blood glucose levels
– Control your cholesterol levels
– Control your appetite
– Lower your risk of getting type 2 diabetes

CARROT
Rich in the antioxidant beta-carotene, vitamin A, B, C and K, magnesium, folate, and dietary fiber, carrots are bright in color and provide a sweet taste. Carrots are a good choice if you have diabetes as their carotenoid and vitamin A content helps protect your eyes from diabetic retinopathy or damage to the blood vessels in the eye from long-term diabetes. Carrots are a great low-carb, crunchy snack.

SPINACH
Rich in calcium, vitamins A, B, C and K, magnesium, iron, protein, potassium and dietary fiber, dark leafy greens are perfect for a diabetic diet.

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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check out all tri-colour recipes inspired from our Indian Flag.

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Mixed Vegetable Cutlets … DFT

This recipe is A part of Recipes With A cause for Diabetes Friendly Thursday.

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Train journeys has always been memorable for me …

Every year Me & My brother used to wait for our summer vacation as that was the time we used to travel by train to meet our relatives . The excitement of grabbing the window seat in the train and then waiting for the vendor to bring the vegetable cutlets were always the highlight of the trip .. These memories are forever etched in my mind …

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I am a proud DFT blogger. To learn about DFT, click on the picture above ..

To view more DFT recipes, Click here!

Team DFT created magic this week. “Unfrying the Fried Snacks” was the challenge and it was well received!

Vegetable Cutlets are an Anglo Indian invention and was introduced during British Raj in India & was / is served from railways canteen in the trains …

These cutlets are a medley of vegetables, herbs, and spices, formed into patties and pan fried until crispy .

Make these vegetable cutlet as a tea time snack or these can be made into tiny bites for a party….image

SERVES 7

SERVING SIZE : 2 CUTLETS

250 Gram OR 3 Sweet Potatoes, boiled (Shakarkandi)

100 gm OR 2 zucchini, grated

50 Gram OR 1 Carrot, grated

4 slices Brown Bread slices ( make bread crumbs out of them by grinding them )

3-4 green chilis, finely chopped

1 Inch ginger , chopped fine

¼ cup coriander, finely chopped

1 cup spinach , chopped fine

Salt as per taste

Red chili flakes 1 tsp or as per taste

1 TBS lemon juice optional

Oil or cooking spray for the pan.

METHOD

Mash sweet potatoes in a bowl.

Add grated zucchini. Green chilies , coriander, Spinach And ginger

Add red pepper flakes and salt to taste and mix well.

Add whole wheat bread crumbs and mix well.

Heat a non stick or hard anodized pan & spray with cookingspray or oil .

Rub some oil on your palms and make small cutlets with the vegetable mixture.

Pan Fry the cutlets until golden brown on both sides.

Serve hot with Green Chutney & Or ketchup .

NOTES

1. Alternatively, instead of pan frying , these cutlet can be baked in the Oven too .

Preheat oven at 200°C. place on a cookie tray lined with baking paper. Bake for 15 minutes, turn over and bake for another 15 minutes until golden and cooked through.

2. You can also add beetroot for a nice color.

3. Those who like eggs can use egg for coating and then dip them in breadcrumbs.

4. You can prepare the cutlets before hand and refrigerate.

and bake OR pan fry before serving

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LETS LOOK AT THE BENEFITS OF THE INGREDIENTS USED IN THE CUTLETS

ZUCCHINI

The presence of the vitamin B complex group in abundance makes this fruit a good choice for diabetes. You develop diabetes when your body is unable to metabolize and regulate the level of sugar in your blood. Diabetes can be of many types, but zucchini is specifically found to be effective if you need to ward off type 2 diabetes. Zucchini for diabetes is very effective as the B complex in the presence of zinc and magnesium help in breaking down the sugars in your body. It has an abundance of fiber and pectin, which are vital in regulating your blood sugar levels. The B-vitamins, folates and fiber go a long way in stabilizing the level of sugar in your blood .

CARROT

Rich in the antioxidant beta-carotene, vitamin A, B, C and K, magnesium, folate, and dietary fiber, carrots are bright in color and provide a sweet taste. Carrots are a good choice if you have diabetes as their carotenoid and vitamin A content helps protect your eyes from diabetic retinopathy or damage to the blood vessels in the eye from long-term diabetes. Carrots are a great low-carb, crunchy snack.

SPINACH AND CILANTRO

Rich in calcium, vitamins A, B, C and K, magnesium, iron, protein, potassium and dietary fiber, dark leafy greens are perfect for a diabetic diet. Leafy greens include spinach, kale, broccoli, asparagus, Brussels sprouts, arugula, mustard or collard greens, romaine lettuce and chard. Each of these vegetables contains approximately 5 g of carbohydrates per serving, with a serving equal to 1 cup raw or a ½ cup cooked vegetables. Eating a mixed green salad before or with your meal is a good way to incorporate leafy greens into your diabetic meal plan.

GINGER

Recently ginger has demonstrated promising results in basic science and animal research testing its ability to improve insulin sensitivity, reduce oxidation, and improve cholesterol (Bhandari et al. 2005 and Akhani et al. 2004). We still do not know much about the impact of ginger on these parameters in humans, however the preliminary research is very promising- and ginger tastes quite good!

SWEET POTATOES

Sweet potatoes are considered a superfood for diabetics, says the American Diabetes Association (AMA).

They have been shown to stabilise blood-sugar levels by lowering insulin resistance. They contain a high amount of fibre, which also helps to reduce levels of “bad” LDL cholesterol in the body.

WHOLE WHEAT

The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

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Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

FOR MORE DIABETES FRIENDLY  RECIPES , CLICK ON THE PICTURES BELOW…

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Palak Paneer / Spinach with Cottage Cheese …

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Palak Paneer is creamy Punjabi spinach with paneer (indian cottage cheese ) This combination of spinach and paneer is not only highly nutritious, but is a splendid blend of taste, texture and flavor and a very popular dish amongst youngsters as well as adults and served in every indian restaurant. This is a simple recipe and is ready in under 30 minutes…
Serves 4.

Ingredients

16oz bag frozen spinach Or 500 grams fresh Spinach**
100 grams Paneer / Indian cottage cheese
2 green chillies
2 medium tomatoes
1 tsp chopped ginger
1/2 teaspoon turmeric powder (haldi)
1tsp red chili powder
1 tablespoon oil
salt to taste
1/4 cup heavy cream Or 1/2 cup half & half or 3/4 cup milk***

Method:

Thaw the frozen spinach and blend it just for a minute so spinach has a creamy texture and does not becoming too pasty .
Puree the tomatoes , green chilies and ginger .
Mix turmeric, and red chili with tomato puree and set aside.
Cube the paneer into pieces and keep aside ( some people fry paneer till it become light brown ) I don’t .
Heat the oil in a pan .
Ones hot add the tomato puree mixture, and let it cook for a few minutes until the tomato puree is about half in volume.
Add the spinach, and let it cook on low medium heat for about 10 minutes covered.
Add heavy cream and let this cook another four to five minutes.
Add paneer and fold it gently with spinach and let it simmer for a 2-3 minutes. Pot should remain covered until the cooking is finished, otherwise the spinach will splatter.
Serve with Chapatis , Naan, paratha or any flat bread of your choice .
I especially love Spinach and Paneer with steamed white rice ….

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Suggestion:

If using fresh Spinach / Palak then **

Blanch the spinach in a vesselful of boiling water for 2 to 3 minutes.
Drain, refresh with cold water and keep aside to cool for sometime.
Blend in a mixer to a smooth purée and keep aside.

2. You can replace milk , half and half , heavy cream with soy milk ,Lactaid, almond milk etc ***
3. Paneer/ cottage cheese can be replaced with Tofu …
4. If you are a vegan then you can use boiled and cubed potato.
Bringing This Palak Paneer to Angie’s FF#60
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