Khoa Burfi

Happy New Year…2015.

Cheers to a new year and another chance for us to get it right.

 Khoa is used to make many traditional savouries  and sweet recipes in India. 

It is easily available in market as well as can be made at home. Khoa is made by simmering full-fat milk in an iron karahi for several hours, over a medium fire. The gradual vaporization of its water content leaves coagulated solids in milk, which is khoa. 

Health Benefits-

• Khoa or Mava being a dairy product promotes strong bones by being a very good source of vitamin D and calcium, and a good source of vitamin K; three nutrients essential to bone health.

• Additionally, it is a very good source of riboflavin and a good source of vitamin B12, two B vitamins that are necessary for cardiovascular health and energy production. Also, it is a good source of vitamin A.

• Research has shown that increased consumption of dairy products, by both children and adults, results in increased bone density and a reduced risk of osteoporosis.

• Having much of the health benefits, remember anything in excess is not good for health due to the presence of high fat.

Today for 2015 new year’s party I’m going to make -  Khoa Burfi

Ingredients

250 gms khoa 
500 gms sugar
100 gms plain flour (maida)
6- 8 cardamoms (elaichi)
Few saffron (kesar) strands

1 tsp. - Ghee
1 tsp. Milk

Method-

1.   Dissolve saffron in the 1tsp milk.keep a side.

2.   Grate khoa.

3.   Add ghee and sugar in a thick bottomed pan.

4.    Now add khoa and stir well.

5.   Now add maida and mix it.

6.   Stir again on the medium heat until the mixture thickens.

7.   Add cardamoms powder & saffron

8.   Let it cook for ½min.

9.   Transfer it immediately to a greased plate n flatten it.

10.        Allow to set for 2 min.

11.        Cut in to any shaped pieces or you can use decorative molds.

Enjoy healthy Khoa Burfi for your NEW YEAR’s party.....

Gobi / Cauliflower Paratha

Gobi / Cauliflower can easily be described as a Super food because of its beneficial effects on numerous aspects of health.

1.    Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth.

2.    Cauliflower is an important source of dietary fiber for digestive healt.

3.     Boost Heart Health.

4.     It’s Rich in Vitamins and Minerals.

5.     Boost Your Brain Health.

6.    Cauliflower contains zinc, manganese, phosphorus, magnesium and also selenium and sodium

Cauliflower is my favorite vegetable. I make Parathas, pickles n different varieties of dishes.

Gobi Paratha is traditional Punjabi breakfast food along with aloo paratha and pyaaz ka paratha.

I love to serve hot and crispy Gobi Paraths any time of the day.

These parathas do not need any prior preparations.  It’s very easy to make.

INGRADIETNS-

1. Gobi/ cauliflower – 250.gms

2. Green chilies- 4-5

3. Jeera/ Cumin seeds- ½ tbsp

4. Onion (option) - 1 Medium

5. Ghee- ¼ cup

6. Ginger – ½’

7. Coriander leaves -1/4 cup.

8. Garlic Pods- Few (Option)

9. Butter- 4tsp

10. Oil- 4 tbsp.

11. Curds- 2cups

12. Wheat flour - 3-4 cups

Salt to taste

METHOD-

1.   Knead the dough & keep it ready.

2.   . Finely grate Gobi/ cauliflower to make the parathas without break.

3.   Grind green chilies, jeera, onion pieces, garlic pods, ginger pieces and coriander leaves to a fine paste.

4.   Add salt to this paste and mix well with gobi gratings.

5.   Make a medium sized balls from the dough. Dust it with some flour on the rolling board and top it with a tablespoon of the grated gobi/cauliflower mix. Press the edges properly.

6.   Flatten the pressed edges with your fingers and dust some flour on the stuffed dough.

7.   Roll very lightly till you get your desired size.

8.   Apply oil n put it on pan.

9.   When the bottom portion is cooked then flip the paratha and apply ghee on the cooked side.

Flip the second time. Cook till both the sides turns to golden brown.

Be liberal with Ghee as its winter so enjoy without fear.   

Serve HOT SPICY & Crispy  Gobi paratha with curd, pickle and  white butter.

Tumbid badanikayi palya / Stuffed brinjal / Bharava baingan

Good news for weight watchers !! 

Brinjal or Eggplant is a very low calorie & fats but rich in soluble fiber content. This vegetable has healthy nutrition profile.

Brinjals are available afresh all around the season. In the markets, varieties of eggplants varying in size, shape, and color are put for sale. Always buy healthy looking, firm, shiny, bright-colored fruits that feel heavy and solid.

Health Benefits-

Research studies suggested that eggplant is effective to control high blood cholesterol.

The peel or skin (deep blue/purple varieties) of BRINJAL has significant amounts of phenolic flavonoid phyto-chemicals called anthocyanins. 

Scientific studies have shown that these anti-oxidants have potential health effects against cancer, aging, inflammation, and neurological diseases.

This vegetable is also good source of minerals like manganese, copper, iron and potassium. 

Tumbid badanikayi palya / Stuffed brinjal / Bharava baingan.

Ingradients-

6      6-  8  fresh purple small brinjals 

2 - Onions (finely chopped)

1 Tomato (Option)

3 tsp. Oil

1 tsp. - Cumin seeds

 Small piece of Jaggery

Juice of 1 lime sized tamarind

2 Tbsp. - coconut gratings.

Salt to taste

Coriander & Curry leaves

Water

The Masala  filling

You can use ready Kala masala/ garam masala or try my Instant masala.

Instant masala.

Dry roast the below ingredients and grind together with a little water. Add a little oil and the filling is ready.

6 to 8 dried red chilies

1 tsp of Dhaniya/coriander seeds

1 cup peanut powder (Roasted and Ground without peel)

1 cup Til /sesame seeds

1/2 tsp cumin

1 inch Cinnamon stick/ dalchini

1 tbsp Turmeric powder

1 inch ginger

1/4 bunch of coriander leaves

salt to taste

Method-

1. Wash and dry these small brinjals with the stems on. Cut the brinjals in a Plus shape at the round ends all the way to the down but do not chop them apart.

2. Fill up all the brinjals with the Masala filling into the brinjals and keep aside 

3. In a big pan add 3 spoons oil. When it’s hot add mustard n let it splutter .To this add cumin and curry leaves.

4. Now add filled brinjals n rest of onion pieces.

5. Let it cook for few minutes.

6. Add the water and the left over masala and cook until the brinjals softens.

7. Some people prefer semi cooked brinjals.

8. Decorate with coconut gratings & coriander leaves.

Serve this  brinjal carefully with a large sized spoon and enjoy with hot Sajje/ Bajra roti/ Jolada Rotti or Chapatis..

Spinach or Palak Soup.

Woooo…Finely…Its winter…

Soups have become a part of our meal in winters. Many of the families prefer to have Spinach soup which is rich in iron and other minerals. So let’s make healthy Spinach Soup. It is consumed  half an hour before the meal. It is very healthy and nutritious.

Spinach or Palak is best available during winter months. Fresh, tender spinach leaves (baby spinach) can be eaten raw either in salad and vegetable burgers or as juice. When buying spinach, make sure that the leaves and stems are crispy and dark green in color.

Avoid spinach whose leaves and stems appear yellowish or pale green and are wilted and bruised, as the spinach has started to turn or is already bad. Also, make sure that there is no slimy coating as this is an indication of decay.

If you are purchasing prepackaged spinach, check if there is any water or condensation inside the package or whether the leaves appear wet or mushy. Buy the package that seems to be free from all this.

Health Benefits of Palak Spinach)

1.  Spinach is a rich source of vitamin A and reduces the risk of eye diseases, like night blindness, itching eyes and eye ulcers.

2.   Spinach is also rich in potassium and low in sodium. The former is known to lower the blood pressure while the latter is known for increasing it. Therefore, spinach, included in a regular diet brings the blood pressure down to normal levels.

3.Studies show that spinach lowers the cancer risk by 34%, particularly breast cancer, cervical cancer, prostate cancer, skin cancer and stomach cancer. Components like vitamin A, vitamin C, folate, tocopherol, chlorophyllin, folic acid and fiber are considered beneficial in fighting against cancer cells.

4. It is advisable for pregnant women to include spinach in their regular diet as folate found in it is needed by the growing fetus for development of a new nervous system. Also, vitamin A present in spinach is required for the lung development of the fetus as well as during breast feeding.

5. Spinach is store house for many phyto-nutrients that have health promotional and disease prevention properties.

6. It is also good source of omega-3 fatty acids.

7.   Spinach leaves are an excellent source of vitamin K.

                           Spinach / Palak Soup

 Ingredients-

·        Onion - ⅓ cup, chopped

·        Tomato - ½ cup, chopped

·        Potato- 1 small.

·        Ginger - ¼ inch piece

·        Garlic clove - 1

·        Lemon juice- 1-2 tsp.

·        Spinach - 2 cups, packed

·        Clarified butter - 1 teaspoon

·        Garlic - 1 teaspoon, grated or paste

·        Butter- 2-3 tbsp.

·        Salt - to taste

·        Pepper powder - ¼ teaspoon

·        Milk - ¼ cup

Method-

Tender, crispy, dark-green leaves are one of the favorite ingredients of chefs all around the planet. 

By adding little butter I have made it little creamy still it is low in calorie unlike other creamy soup.

1)Well clean PLAK / Spinach leaves properly and remove the very dirty and wilted ones. They should be rinsed in salt water for about 30 minutes in order to remove dirt, and any insecticide residues. I keep the stalks of spinach too.

2)  Wash the tomatoes and ginger also. Cut the spinach leaves, tomatoes and ginger into big pieces and put them inside the cooker along with 2-3 table spoon water to boil.

3) Take out the boiled mixture and let it cool  for 5-10 minutes.

6) Then make the smooth puree of it into the blender.

7) Pour 3-4 cups of water into the mixture and sieve it with a strainer in a steel bowl.

7) Heat the Butter in a pan on medium heat. Once hot then add pureed mixture.

9) Add salt and pepper.) 

10) Let it simmer for 5 minutes.

Our Spinach soup is ready.

Turn off the flame and put 1-2 tbsp. of butter, lemon juice into it and mix well.

Serve the hot and fresh spinach soup with soup sticks to your family members after garnishing each bowl.

Enjoy your super enriched Spinach Soup.