Looking for a dish with high antioxidants, high Vitamin C, and high fiber? Then this is your dish to try. We are what we eat, so let’s choose our food wisely.
Green Beans Recipe
Time to Prepare: 30min
Serving Size: 3/4 people
- 1 Pound Green Beans. Wash and trim the ends.
- 4 tablespoons of olive oil
- 2 teaspoons of Cumin/Geera powder
- 2 teaspoons of Coriander powder
- 1/2 teaspoon of salt or more according to taste
- 1/2 teaspoon of Turmeric powder
- ½ teaspoon of fresh ginger paste
- Heat the pan with oil.
- Add ½ teaspoon of ginger and fry for a minute.
- Add beans and sauté in ginger and oil.
- Add all spices and mix it all up nicely. Cook on high for 4 minutes.
- Add 6 tablespoons of water and cover so that it will cook with the steam. Leave it on low/medium and cook for about 20 minutes till you see that the beans are soft. If you notice that the beans are sticking to the pan, add a little more hot water and lower the heat. I like to eat my veggies crunchy, so if you prefer a crunchy texture then you can sauté the beans for even less time.
Fenugreek seeds are rich in minerals such as iron, potassium, calcium and many more minerals. Some studies show that some things in Fenugreek may play an important part in inhibiting several types of cancer.
Did you know Fenugreek (Methi) was one of the spices used by ancient Egyptians in their embalming ceremonies?
Also prolonged ingestion of Fenugreek is widely noted for its ability to change the odor of perspiration and urine to smell like maple syrup. I’m not going to test this Fun Fact but you feel free to test it.
Methi Paratha (Fenugreek Tortilla)
Time to Prepare: 15 minutes
Serving Size: 4 people
1 cup Multi Grain Flour
1 bunch Methi finely chopped
1 small onion finely chopped
2 green chilies finely chopped
1 tsp ground cumin (Jeera powder)
½ tsp salt
1 tsp olive oil
- Cut the stems of the Methi before thoroughly washing it. I usually wash the Methi leaves about three times before cutting. I use a big colander for washing the Methi leaves.
- Combine all ingredients in a large bowl and knead the dough together until you get a soft and moist dough. Add water to help form the dough. You may not need too much water due to the moisture in the Methi. Sometimes I use about ¼ cup of water or less.
- Knead the dough for about 5 to 6 minutes until you get smooth, pliable dough. If needed transfer it to a clean surface and knead the dough.
- Cover the dough with a damp cloth and allow it to rest for a few minutes.
- In a small bowl place some Multi Grain flour that you can use to dip the dough in.
- Place a heavy cast iron griddle over medium heat. In Indian stores you can get a flat griddle called a Tava. On a lightly floured surface, take one golf ball size dough, dip it all around into the flour and roll it into a thin disc shape, about 5 ½” to 6 “ in diameter. You can use extra flour while rolling the dough to prevent the dough from sticking to the surface. However use little as possible since too much flour will make the Paratha dry. I usually flatten in with my hand first and then start to roll the Paratha. Keep in mind it will not become a perfect round shape due to the Methi.
- Knock the excess flour off the rolled dough by slapping it between your hands and place it on the preheated griddle. When the color starts to change to a very light brown, flip it over and brush a little oil on the Paratha. After about 30/40 seconds turn it over with a flat cooking utensil and again brush a little oil on the Paratha. Gently press the top of the Paratha with a flat cooking utensil until the Paratha changes slight color. This requires a little practice. It usually takes about 2 minutes or less to make a Paratha.
- While making Paratha on a Tava or griddle, each dough will take a little different time to cook. So you have to experiment to know the perfect timing for the flour you are using and better stick to one type flour.
*** Best way to eat Paratha’s is with plain yogurt, butter and/or any kind of spicy pickle.
*** You can use any types of leaves you want. I sometimes have made these Paratha’s by using the pre-washed Arugula leaves and Spinach leaves. If you use these leaves you don’t even have to wash them. You just need to finely chop the leaves and you may use a little bit more water than normal.
Tandoori Chicken Roast Recipe
Time to Prepare: 1hr 40min
Serving Size: 5 people
- Full Skinless Washed Chicken
- Tandoori Masala (If your Tandoori Masala does not have a red coloring then I would add 1 tbsp. of Paprika for the color. The Rajah brand has a nice coloring and can be found in your ethnic Food Stores.)
- 2 tbsp Garlic Paste
- ½ tsp salt
- 1 tsp Jeera powder (cumin powder)
- Half Stick of Butter (cut up in thin slices)
- 2 tbsp of Olive Oil
- Pre-heat oven to 400 degree temperature
- In a mixing bowl mix all ingredients together except for butter and oil.
- Place foil on a baking tray and grease it with the olive oil.
- Place chicken on the tray and use a fork or a thin sharp knife and gash the Chicken several times all around so that the spices can seep in.
- Rub the spice mix on the chicken and make sure you cover the whole chicken with the spices.
- Take the thin slices of butter and place them on and around the chicken. Some of the pieces should be inserted in the main cavity.
- Cover the chicken with foil and bake for 40 minutes covered.
- After 40 minutes flip the chicken to the other side and bake it for another hour uncovered.
- After 1 hr and 40 minutes your chicken should be ready to serve.
- For additional flavor pour any remaining drippings over the chicken.
*** I usually cut the chicken in pieces and serve it with salad and/or pasta.
*** I would recommend that you marinate the chicken overnight before baking.
*** If you prefer not to use butter then I would substitute it with olive oil. I would drizzle about 5 tbsp. over the chicken.
Preparation Time: 30minutes
Serving Size: 4 people
- 8 pieces of chicken tender strips cut up in 1” chunks
- 1 big tomatoes cut up in big chunks
- 3 teaspoon ground cumin (jeera powder)
- 2 teaspoon ground coriander powder (dhania powder)
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- ½ teaspoon garlic paste
- ½ teaspoon ginger paste
- 2 tablespoon of olive oil
- ½ bunch of chopped fresh coriander
- Heat the oil in a non stick wide pan and add all the spices and stir for a minute.
- Add the chicken and garlic and ginger and mix everything together. Cover the pan and let it cook for 5 minutes on medium high.
- Add the tomatoes and mix everything once again. Cover the pan and let it cook. Every 5 minutes stir the chicken and if you notice that the chicken is sticking to the pan, lower the heat and add 2 tablespoons of hot water. Make sure all the tomatoes are nicely mashed up. With the pan covered the steam will soften the tomatoes nicely and on it’s own they should mash up.
- Once the chicken is cooked add fresh coriander and serve.
You can eat Jeera Chicken with bread, Indian Roti (bread) or just on it’s own with a side of salad. You can also shred it up and place it in a Indian Roti and roll it up, just like a wrap and it tastes great either way.
Fiery Sweet Potato Fries
Time to Prepare: 25 minutes
Serving Size: 6 people
- Bag of Frozen Cut Sweet Potato Fries
- 1 teaspoon of Red Chili Powder
- 1 teaspoon of Cumin/Jeera Powder
- 1 teaspoon of Paprika
- 1 teaspoon of Chaat Masala (This spice box can be found at your local ethnic stores) If you don’t find it the cumin and chili alone does a great job.
- ½ teaspoon white pepper
- 1 teaspoon salt
- Vegetable Oil for frying
- You can fry them like fries or bake them at 400 degree temperature till they are cooked (about 20 minutes).
- If you choose to bake the fries spray the baking tray with some oil before placing the fries on the baking tray.
- I like my fries crispy so if you bake it then for the last 5 minutes change the oven to a broil so it gives the fries a crunch.
- Once the fires are done place it in a bowl and sprinkle all the spices over the fries and gently toss it before serving.
- The trick is to taste and add more spices according to taste. I like my food very spicy so I often add more chilies.
Time to Prepare: 25 minutes
Serving Size: 6 people
- 1 Bag of Frozen Loose Sweet Corn (16 oz)
- 2 tablespoon of Mustard Seeds (Rye Seeds)
- 3 green chilies finely chopped (add more if you like it very spicy)
- 1 1/2 teaspoon ginger paste
- 1/2 teaspoon salt
- ¼ teaspoon turmeric powder
- ¼ teaspoon red chili powder
- ½ cup coconut milk or cream. (You can buy coconut milk or cream in cans)
- 1 tablespoon of olive oil
- Heat the oil in a non stick pan and then add mustard seeds. When you notice that the mustard seeds are changing color then add the ginger and chilies and stir fry for a minute.
- Add the corn and mix nicely with the mustard seeds and ginger. Cover and let it cook on low/medium heat for 5 minutes.
- Add the salt, turmeric, and coconut milk and mix all ingredients nicely.
- Leave on low and let the corn cook for another 15 minutes.
- The consistency should be a light coating of coconut cream/milk on the corn not a type of curry style.
- Serve the corn in a bowl and sprinkle a little bit of red chili powder on it for some spice and decoration.
Do you want to add a side dish to your Thanksgiving Menu that happens to be on the list of “The Worlds Healthiest Food”? If yes, then Brinjal/Eggplant/Aubergine/Baingan (all the same) is the way to go.
Huge benefits from eating Brinjal – Excellent source of digestion-supportive dietary fiber. Great source of heart-healthy potassium, copper, vitamin C, vitamin B6, folate, and niacin. Eggplant is also a good source of bone-building vitamin K and magnesium.
Pan Fried Brinjal/Eggplant with Potatoes (Bharwa Baingan)
Time to Prepare: 50 minutes
Serving Size: 4 people
- 8 small size brinjals with stem
- 3 Medium sized potatoes thinly sliced (1/4 inch thick)
- One packet of Tava Fry Masala (MDH Brand ther brands are fine as well). These spices can be found at your local ethnic market.
- 7 tablespoons of olive oil
- 5/6 tablespoons of water
- Wash the brinjals and pat dry them. Slit the Brinjals from the side that is round in four-way slits. Make criss-cross slits on the brinjals, slitting as close to the stem but not all the way. You want to make sure that you don’t cut the brinjal all the way.
- In a bowl add 3 tablespoons of olive oil and ½ packet of Tava Fry Masala and mix well so that it becomes a paste.
- Stuff the slits with the Tava Fry Masala mixture. Feel free to use your fingers and rub the paste in all areas of the brinjal.
- In a bowl add the sliced potatoes and add 1 tablespoons of Tava Fry Masala
- In a non stick wide pan heat 4 tablespoons of oil and add the potatoes and gently fry till ¼ way done.
- Add the brinjals and let them fry first on medium heat for about 15 minutes. Every 5 minutes uncover and gently turn the brinjal over.
- Then add 5/6 tablespoons of water to help steam the brinjal and cook quicker. Now leave it on low heat and let it cook. Make sure the pan is covered.
- When the brinjal are soft and slightly mushy they are ready to be served.
Home Made Indian Cheese
Time to Prepare: 30minutes but you have to set it overnight to use.
Serving: 6 people
- 1 Gallon Vitamin D Milk ( You can opt for Skim Milk as well)
- ½ cup water
- ½ cup vinegar (white)
- Bring the milk to a boil in a heavy bottomed pan with a spatula in it as it prevents the milk from getting burnt.
- Mix water and white vinegar in a cup and add in the milk when you notice that the milk is rising and boiling.
- Stir gently until a white curd in lumps forms, and separates from the yellowish whey.
- Drain the curd through a small colander and gently extract the water by gently pressing on top of the cheese with a heavy weight cup.
- Let it set for 2 hrs and remove the cheese from the colander and wrap in clear wrap and place in fridge for overnight. Make sure you shape the cheese in a round or square shape depending on your colander and it should be at least 2 inches thick or slightly more.
- Next day it should be formed in a round brick. Cut the cheese into small squares.
- Another option is to drain the curd into a cheese cloth.
- Tie a knot on the cheese cloth after all the curd is placed in it and gently extract the water by gently pressing around the cheese cloth.
- Hang the cheese cloth over the sink faucet and let it set for about 2 hrs.
- Remove the cheese from the cloth and wrap it in clear wrap. Try and shape it so that it’s round or square and about 2 inches thick.
- Place the cheese in the fridge for overnight and the next day cut the cheese into small squares.
- As the milk is boiling you can add full cumin seeds ( 1 tablespoon), or 1 bunch of finely chopped fresh coriander. This just gives the cheese an extra flavor.
- You can use the Paneer for cooking or you can freeze it in a container or zip lock bag for future use. If you decide to freeze the Paneer then make sure you defrost it before using it in your dish.
- You can find the Indian Cheese Colander in Indian Grocery Stores. It should be about 5 inches in diameter and 2 inches in height. I have provided you with a picture of the Colander.
Aloo (Potatoes) Jeera Recipe
Time to Prepare: 30 minutes
Serving Size: 4
- 4 medium size potatoes peeled and cut into bite size cubes.
- 3 tablespoons oil
- 1 tablespoon full cumin seeds (jeera)
- 1 1/2 teaspoon ground cumin seeds
- 2 green chilies finely chopped
- 1/2 teaspoon ground coriander powder(dhania)
- 1/2 teaspoon turmeric (haldi)
- 1/2 teaspoon red chili powder
- 1 teaspoon salt adjust to taste
- 2 tablespoon chopped fresh cilantro (hara dhania) to garnish
- Heat the oil in a frying pan on medium-high heat.
- Rub the cumin seeds in your hand and add cumin seeds, after seeds crack, add green chilies and stir for few seconds.
- Reduce the heat to medium. Add all the remaining spices, coriander, turmeric, chili powder, and salt. Stir for few seconds.
- Add potatoes and mix well with Masala. Stir fry for 2 minutes. All the potatoes should be coated with spices.
- Cover and let the potatoes cook on low heat. Every 5 minutes stir the potatoes and make sure they are not sticking to the pot. If you notice that the potatoes are sticking to the pot add a few tablespoons of hot water and mix all the potatoes, and lower the heat even more.
- Turn off the heat and add cilantro. Mix it well and serve it hot.