85. TARBOOZ CHANA DAAL (WATERMELON & CHICKPEAS LENTIL)

Tarbooz Daal

INGREDIENTS
1. Tarbooz Chhilka (Watermelon rind) only white portion cut into cubes of half a watermelon
2. Cooking Oil 1 tbsp 
3. Jeera (Cumin seeds) 1/4 tsp
4. Onion Garlic Paste- 1tbsp
5. Salt 1/4 tsp
6. Haldi (Turmeric Powder) 1/4 tsp
7. Lal Mirch (Red Chilly Powder) 1/4 tsp
8. Chana Daal (Bengal gram lentil) 1/4 cup washed
 
METHOD
1. Heat Oil. Put cumin seeds and onion garlic paste. Fry till light brown in colour.
2. Add the remaining spices, watermelon cubes and chana daal. Also add 1 cup water
3. Cook in pressure cooker for 15 minutes after the whistle.  Let the steam release on its own.
4. Mash with a ladle and decorate with dhania patti (optional).

TIPs & TRICKS1. After the daal is cooked, add or evaporate water as per your taste for daal.  

*****

84. TARBOOZ (WATERMELON) CURRY

INGREDIENTS
1. Watermelon rind (only white portion) cut into cubes app 4 cups 
2. Cooking Oil 1 tbsp 
3. Jeera (Cumin seeds) 1/4 tsp
4. Onion Garlic Paste- 1tbsp
5. Salt 1/4 tsp
6. Haldi (Turmeric Powder) 1/4 tsp
7. Lal Mirch (Red Chilly Powder) 1/4 tsp
 
METHOD
1. Heat Oil. Put cumin seeds and onion garlic paste. Fry till light brown in colour.
2. Add the remaining spices and watermelon cubes.
3. Cook in pressure cooker fro 5 minutes after the whistle. No need to add water. Let the steam release on its own.
4. Mash with a ladle and decorate with dhania patti (optional).

TIPs & TRICKS
1. Watermelon has high water content. Therefore, no need to add extra water.
2. One may have to adjust cooking time depending upon whether the rind is very hard or soft.

*****

83. WATERMELON (TARBOOZ ) RIND HALWA

INGREDIENTS
1. Watermelon (Tarbooz) rind Only white portion
2. Besan (Bengal gram flour) 1tbsp
3. Sooji (Semolina)  1tbsp 
4. Ghee (Clarified Butter) 1 tbsp 
5. Sugar 2 tbsp
6. Dry Fruits (Almond blanched and sliced & Kishmish (Raisins)  1/4 cup
7. Chhoti elaichi (green cardamom) powder 2 pinch

METHOD
1. Dry roast Sooji & Besan together till golden brown and keep aside.
2. Peel off green skin from watermelon rind and grate, chop or mince the white portion.
3. Cook grated/minced rind in a pan/ karhai till it is cooked and almost dries up. 
4. Add ghee and roasted besan & Sooji and mix well. Also add kishmish and almond slivers and keep stirring it ensuring that it does not get burnt.  

5. When it dries up fully add sugar and elaichi powder.

TIPs & TRICKS
1. I have tried to keep sugar and ghee on the lower side as this blog is for healthy heart-diabetic friendly dishes. One may increase the quantity of oil and sugar as per one's taste.
2. Adding a cup of grated khoa towards the end will add to the taste manifold.  

*****

82. TIPS & TRICKS FOR STORING BASIC INGREDIENTS DURING LOCKDOWN

During the Covid Lock-down, one is likely to be working from home and all members of the family being at home, the demand on the cooking time is high. 

One of the major ingredients of most North Indian cooking, whether veg or non-veg, is Onion, Garlic and tomatoes.

Well, there are various options. One option is to use liberally the ready-made ginger-garlic paste and packed tomato paste but don't they contain too much preservatives and may not be advisable for the good health of the family?

Second option is to chop everything afresh each time one has to cook. Well it takes a lot of time. Doesn't it?

Third option which many people use is to prepare the bhuna masala en masse and store it in the freezer. I do not approve of this as it makes the flavour of all the dishes the same, whether it is daal or chicken.

During Covid lock-down period, we avoid going out frequently and procure veggies in bulk, and if not used within a specific time-frame, onions and garlic start sprouting, tomatoes start rotting and ginger starts drying up. Therefore, one of the methods used by me is to devote some time, peel and blend all the items individually in the chopper or mixer-blender and freeze them individually. 

The advantage of this system is that one can vary the combination of various items as per the requirement of that particular dish, eg,One may not need garlic for making aloo parathas but will need ginger. One may like to put only tomatoes in aloo sabzi and no onion and garlic. 

TOMATOES: Wash tomatoes, remove the stem part, cut into large pieces and liquidise them in a blender. Empty the contents in an ice tray and leave in the freezer over night. 

Tomato Cubes taken out of Ice Cube Tray

On the next day, take the cubes out and put them all in a zip lock bag and store in the freezer.  As the cubes are already frozen, they will not stick to each other and you can take out one or many as per your requirement.

If one has excess of open puree pack/can, which cannot be consumed immediately, same procedure can be used for that also. 

Chillies cut and frozen in a Ziplock bag

GREEN CHILLIES: Wash and dry green chillies and cut them into small pieces. If you have a chopper, you can mince them also. Then freeze them in a Zip lock bag. Once they are cut, they will not stick to each other and can be taken as per one's need.

Onion minced & stored in a thin layer  

ONION, GARLIC & GINGER: All these can also be blended, chopped or minced as per your requirements and availability of gadgets with you and frozen in separate Zip lock bags but in a thin layer.

If these items are kept in a container, it will be impossible to dig out a small quantity out of that without thawing the entire packing, which is not advisable.

Small chunks of onion, garlic & ginger in the pan

But if it is kept as per the suggested method, one can simply break a piece as per one's requirement. Being thin, they thaw also very quickly in the pan itself. 

TIPS & TRICKS:
1. Ask the family members to chip in and extend help at the time of chopping and freezing.
2. The system may not work, if there are long power outages in your area. Consuming thawed and refrozen food is not advisable.

*****  

81. METHI BESAN SOOKHI SABZI (FENUGREEK & GRAM FLOUR DRY VEGETABLE)

INGREDIENTS

• Fresh Methi (Fenugreek) leaves cleaned, washed & chopped 250 gms OR frozen fenugreek leaves 2 cups
• Besan (Bengal gram flour) - 1 cup 
• Mustard Oil- 2 tbsp
• Lahsan (Garlic Cloves) chopped- 1tsp
• Sarson (Mustard) Seeds- 1 tsp
• Heeng (Asafoetida) - 1/8 tsp
• Salt- 1/2 tsp (as per taste)
• Haldi- 1/4 tsp
• Red Chilly powder- 1/4 tsp
• Jaggery (or Sugar) 1tbsp

METHOD

• Dry roast besan till it releases a nice aroma. Keep aside.
• In the same pan, heat mustard oil, add garlic cloves and Mustard seeds and fry till they garlic changes colour. 
• Add heeng, haldi, salt & red chilly powder and stir quickly. Add methi leaves and mix well. Cover with a lid and cook on low heat till methi is done.
• Add roasted besan bit by bit and keep stirring till all the besan is mixed in methi. Add up to  1/4 cup of water slowly, ensuring that the mix does not become liquidy. Also add jaggery or sugar. 
• If the mix becomes very soft, cook on high heat and keep stirring  till the water dries up fully and it turns into a dry vegetable. 

TIPs & TRICKS

• If you add less water, it will be too dry and will smell of raw besan and if you add too much, it will become soggy. So strike a balance.
• Goes well with roti or paratha.

*****

80. BAINGAN (BRINJAL) IN COCONUT GRAVY

INGREDIENTS

1. Baingan Long- 03 

2. Onion large-01

3. Green chillies -2-3 

4. Salt- 1tsp (To taste)

4. Coconut Milk 1 cup

5. Coriander (Dhania) & Jeera (Cumin) seeds 1tsp each, dry roasted and crushed coarse

6. Cooking Oil - 2 tbsp

METHOD

1. Wash and cut Baingans into thick rings. 

2. Blend onion and green chillies into a fine paste.

3. Heat oil in a flat pan and shallow fry baingan rings from both sides on high heat. The pieces should be semi cooked not fully done.

4. In the same pan and in the remaining oil, cook onion -chilly mix with salt till it becomes translucent and a little pink. It should NOT become red. 

5. Add Coconut milk, roasted and crushed dhania powder and brinjal pieces and boil for 2-3 minutes. 

6. Goes well both with roti and plain boiled rice.

                                                                           *****

79. BHARWAN BAINGAN (STUFFED BRINJAL)

INGREDIENTS
1. Long Baingans - 3
2. Salt- 1 tsp
3. Haldi (Turmeric Powder) - 1/2 tsp
4. Red Chilly powder- 1/2 tsp (to taste)
5. Dhania Powder - 2 tsp
6. Amchoor (Dry Mango powder)- 1.5 tsp
7. Mustard Oil 2 tbsp

METHOD
1. Wash and cut each long brinjal into 3-4 pieces and give a Y shaped slit to each piece length-wise. The slit should not go very deep. Otherwise, the pieces will split up while cooking.
2. Mix together salt, haldi, mirch, dhania and amchoor powders.
3. Holding each piece of slit baingan with one hand, fill dry 1/2 tsp masala powder in the slit with a spoon. Save app. 1 tsp powder. 
4. Heat Mustard oil in a flat pan and arrange all the baingan pieces in it and cover. Cook on medium heat till that side looks almost burnt. Flip all of them and cook the other side too till done.
5. Sprinkle the remaining powder and mix it. Cook for another 2 minutes.
6. Serve hot. 

TIPS & TRICKS
1. Be in control of heat. If the heat is too high, baingan will burn quickly. If it is too low and covered for long period, the baingans will turn out too soft and will give a boiled look. Finally , the outer should have a firm crispy feel while inside should be soft and mushy.
2. You may also add a few whole medium sized onions and/ or medium sized potatoes cut into halves, to add that extra variation or to increase the quantity.
3. For that extra fried feel, add an extra table-spoon oil in the beginning. But the dieters have to make do with 2tbsp oil only.

*****

IDEAS FOR VEGETARIAN DISHES WITHOUT VEGGIES DURING COVID-19 LOCK DOWN

During the current unprecedented lock-down due to Covid-19, I  dread to see people rushing out to Sabzi Mandis and crowding the vegetable markets forgetting all about the deadly contagion. In contrast, it is so much easier to order grocery on-line, sanitise it, store it and ensure a decent buffer of dry provisions at home without worrying about vegetables all the time. We only may have to tweak our eating habits a little bit. I have listed below a few options for breakfast, snacks, lunch and dinner which can be cooked with or without vegetables.
If you can, you may procure bulk quantities of potatoes and onion. While onion can be chopped or minced and stored in the freezer, potatoes can last in the fridge for a very long time. A few packs of tomato puree and tins of crushed/cubed tomatoes are handy while cooking. Even curry patta, green chillies, minced adrak  can be stored in the freezer. The ginger-garlic paste anyway is always available with your grocer. 

FOR BREAKFAST OR BRUNCH
1. Moong Daal Chilla 
2. Besan Chilla
3. Aloo paratha
4. Daal ka paratha
5. Ajwaini poori/paratha
6. Besan & Kasoori methi ka paratha
7. Makki ka paratha (stuffed with aloo, paneer or onion)
8. Rawa Upma 
9. Sewian Upma
11.Upma with (Left-over Rotis)
12. Rawa Idli  
13. Rice Idli 
14. Dosa  
15. Adai 
16. Poha 
17. Oats salted or sweet
18. Corn flakes with milk and dry fruits

FOR SNACKS
1. Kaale chane ki Chaat
2. Matar ki chaat
3. Chana Daal ki chaat
4. Dhuli Moong ki chaat
5. Sprouted Moong ki chaat
6. Aloo Tikki
7. Chaat ke aloo
8. Makhane Roasted 
9. Murmure Roasted (With Garlic & Red Chilly)
10. Baked Ajwaini Matthi
11. Pyaz/Aloo ke pakore


FOR LUNCH/ DINNER 
1. Rajma 
2. Chholey
3. Lobia
4. Kaale Chane
5. Kaaley chane ka keema 
6. Karhi Pakoda
7. Karhi Plain (Jholi)
8. Moong Mangoree ki sabzi
9. Besan Gatte ki Sabzi
10. Besan ki sabzi 
11. Aloo with gravy
12. Boondi ki sabzi
13. Egg Curry
14. Egg Bhurji
15. Any Daal or multiple combinations

• Arhar Normal
• Arhar Sambar
• Moong sabut
• Moong dhuli (Dry or thin)
• Moong chhilka, 
• Urd Black split with Chana
• Urd sabut aka Daal makhani 
• Urd dhuli-thin
• Urd Dhuli sookhi
• Chana Daal
• Masoor sabut
• Malka Masoor Pink (With Curry patta & Mustard seeds)

16. Any Khichri 

• Moong Daal (split green)  Dry or flowing
• Khichri - Moong Daal (Yellow) - Dry or flowing
• Khichri - Urd Black Split Daal - Dry
• Khichri - Arhar Daal - Dry
• Saboodane ki Khichri

17. Rice

• Peas Pulao
• Jeera Pulao
• Tomato Rice
• Lemon Rice
• Coconut Rice 
• Tamarind Rice
• Curd Rice
• Sweet Rice 

(Can be combined with plain Roti, Khasta Roti, Paratha, Poori or Daal Kachauri or Chawal. Pickles & Papad  are good accompaniments) 

EASY DESSERTS

1. Sooji Halwa
2. Atta Halwa
3. Besan Halwa
4. Sewian Dry (without milk)

5. Any Kheer : Rice, Sooji, Makhane, Aloo (if extra milk is available)
6. Rabri
7. Phirni

8. Roti Churma
9. Honey Rolls/Sweet Pooda

*****

78. DAHI CHICKEN (DRY) - FAT FREE ( HEART & DIABETIC FRIENDLY)

INGREDIENTS
     1. Chicken boneless, skinless Thigh or Breast pieces - 1/2 kg
       2. Curd/yogurt - 1.5 cup beaten with a spoon
       3. Salt - 1/2 tsp (To taste)
       4. Crushed Pepper (white or black) - 1/2 tsp
       5. Cinnamon Stick -01
       6. Bay Leaf (Tej Patta) - 01
       
COOKING METHOD
    1. Mix together all the ingredients and marinade in the fridge for at least 3 to 4 hours. Longer the better.  
     2. Cook in a non-stick/heavy bottom pan on low heat covered with a lid. 
     3. Keep flipping over until the curd dries up and chicken is done.

     *****

For other chicken dishes, pl enter chicken in the search bar on the top left corner.  

77. GRILLED SANDWICH (PALAK PANEER) - (DIABETIC & HEART FRIENDLY)

   

INGREDIENTS
     1. Multi-grain bread
     2. Chopped Spinach-1 cup              
     3. Chopped Garlic - 1 tsp
     4. Cottage Cheese (Paneer) - 2 tbsp
     5. Green chilly chopped - 1
     6. Salt ( as per taste)
     7. Crushed Pepper -1/8 tsp
     
       
COOKING METHOD
    1. In a fry pan, sauté garlic, chilly, spinach and salt till it is           done and water dries up.  

     2. Add grated cottage cheese (paneer) and crushed                   pepper. Add more salt, if needed. Stir until water dries             up. Let it cool down. 
     

3. Spread the mixture between two slices of bread and grill in a sandwich grill till it turns golden in colour.

In case you do not have a sandwich grill, place the sandwich on a non-stick pan with very low heat till it turns crispy brown on both sides.

4. No need to apply any oil for retaining its healthy attributes.

5. Enjoy with Tomato Ketchup or Mango Mint chutney, recipe at sl. no 76  Mango Mint Chutney

 *****

76. MANGO MINT CHUTNEY

Mango, Chillies, Mint & Salt

INGREDIENTS
1. Green Mango (Kaccha aam) .....01 
2. Green Chillies (Hari Mirch) ........05

3. Mint (Podina) leaves.....02 bunches

4. Salt................1/2 tsp (as per taste)

METHOD

1. Wash, peel and cut the mango into small pieces.

2. Wash and cut green chillies excluding stems.
3. Clean and wash Mint (Podina) leaves.

4. Grind mango and chilly pieces along with mint leaves and salt in a blender chutney jar.

5. Adjust salt as per taste.

A multi-purpose chutney

TIPs & TRICKs 
Peel and cut raw mangoes in season and freeze them in your freezer. You can use them for making chutney or putting in any Daal later.  

*****

75. MANGO CHILLI CHUTNEY

Green mango and green chillies

INGREDIENTS

1. Green Mango ...01

2. Green Chillies...05

3.Salt.......1/2 tsp (as per taste)

METHOD

Cut and grind together all the three ingredients

1. Wash, peel and cut the green mango into small pieces.

2. Wash and cut green chillies.

3. Grind mango and chilli pieces along with salt in a blender chutney jar.

4. Adjust salt as per taste

1. 

   Soft to look at but hot on your tongue...Enjoy it. 

74. KANJI COLD DRINK (कान्जी)

A refreshing glass of Kanji

INGREDIENTS

1. Black Carrots or Beetroots 250    gms peeled and cut into thin        slices
2. Black Mustard Seeds Small (Rai) 6 tbsp ground finely in a grinder
3. Salt 2 tsp (as per taste)
4. Water boiled and cooled 2 ltrs

METHOD

1. Place all the ingredients in a glass jar.

2. Keep in a warm place until it ferments.
3. Keep stirring twice a day until it ferments well.  

Depending upon the weather, it would take about 6-7 days for it to get ready...sour and punget.

A Jar of Kanji

*****

73. KHICHDI (VER 02) - URD DAAL (खिचड़ी)

INGREDIENTS

1. Basmati Rice 1 cup

2. Black Urd Daal (Split) 1/2 cup

3. Salt 1 tsp ( or as per taste)

4. Haldi (Turmeric Powder) ½ tsp

5. Sonth (Ginger Powder) ½ tsp
6. Moti Saunf 1tbs

7. Desi Ghee ( Clarified Butter)  2 tbs

8. Jeera ( Cumin Seeds) 1 tsp

9. Lal Mirch (Red Chilli) Powder ¼ tsp

10. Heeng (Asafoetida) ¼ tsp  

METHOD

1. Soak Daal and Rice for ½ hour and drain the water.

2. In a heavy bottomed vessel, put daal, rice, salt, turmeric powder, ginger powder, moti saunf and 3.25 cups of water. Also add 1 tbs oil/ghee.

3. Let it come to a boil, reduce the heat to minimum, cover with a lid and let it cook till it is done. Keep stirring in between.

4. Heat ghee in a small fry pan, add jeera, heeng and chilli powder and quickly pour over khichdi before serving.

ACCOMPANIMENTS

Pickle, Papad, Chutney and Curd.

*****

72. OATS UPMA (DIABETIC & HEART FRIENDLY)

INGREDIENTS  

1. Oats Semolina* (Suji) - 1 cup
2. Cooking Oil 1 tsp
3. Chana Daal- 1 tsp
4. Black Mustard Seeds- 1/4 tsp
5. Heeng (Asafoetida)- 1 pinch
6. Onion chopped 1/2 cup
7. Ginger chopped 1 tsp
8. Green Chillis slit into two -2 (or as per taste)
9. Curry Patta Leaves - 3 twigs -washed and chopped 
10. Tomato chopped  1/2 cup 
11. Plain Roasted Peanuts - 1/4 cup
12. Grated Coconut 1 tbs 
13. Salt 1/4 tsp ( adjust to taste)

METHOD 

• Dry roast Oats Semolina (Suji) in a kadhai (pan) till a nice aroma starts coming but still remains white in colour. Keep it aside.
• In the same kadhai, heat 1 tsp oil, add 1 tsp washed daal and stir till it turns golden.
• Add 1/4 tsp black mustard seeds and let them splutter.
• Add 1/2 cup chopped onions, 1 tsp chopped ginger, 2 slit chillies, a pinch of heeng, 1/2 cup chopped tomatoes, chopped curry patta leaves, salt, 1/4 cup peanuts, and grated  coconut and stir fry for 2-3 minutes. 
• Add 3 cups of water and let it come to boiling point.
• Add dry roasted Oats semolina and mix briskly to ensure that there are no lumps.
• Cook on low heat for about 10 minutes. Keep stirring from time to time. 
• Serve hot with any chutney. 

* Good quality Oats Suji (semolina) is available in the market under various brand names. Otherwise one can grind coarsely ordinary oats in a dry grinder. Make sure that it does not become too fine.

71. BAINGAN BHARTA PURABIA (DIABETIC & HEART FRIENDLY)

INGREDIENTS

• Round Seedless* Baingan Large (Brinjal/Eggplant) - 01
• Garlic 5 cloves
• Onion chopped 1 cup
• Ginger chopped 1 tbsp 
• Tomato chopped 1 cup 
• Green Chillies finely chopped 3 (or as per taste)
• Salt 1/4 tsp ( adjust to taste)
• Mustard Oil 1 tsp

METHOD

• Peel and cut brinjal into eight large pieces.
• In a pressure cooker, boil along with garlic and salt and 4 tbs water till one whistle. 
• Open cooker and cook till extra water evaporates. Mash brinjal well and let it cool down.
• Add uncooked chopped onion, ginger, chillies, tomatoes and 1 tbsp of unheated Mustard oil. Mix well.  
• Serve cold with hot rotis or parathas. 

CAUTION

If you are not fond of raw mustard oil flavour, don't try this as this dish has a very strong mustard oil flavour.

70. BENGALI FISH MUSTARD CURRY (DIABETIC & HEART FRIENDLY)

INGREDIENTS

1.     Fish 300 gms

2.     Mustard Seeds (preferably yellow) - ½ cup

3.     Mustard Seeds Black - ½ tsp

4.     Green chillies - 3

5.     Salt ¼ tsp (to taste)

6.     Turmeric Powder ( ¼  tsp)

7.     Cooking Oil (preferably Mustard Oil) -1 tsp

METHOD

1. Cut fish into small pieces say 2''X2”. Wash and drain.

2. Grind together yellow mustard seeds, salt, turmeric powder and green chillies with a little water to form a fine paste. Add up to 150 ml water.

3. Heat oil in a flat pan. Add black mustard seeds. 

4. As the seeds splutter, pour the mustard paste. Bring it to a boil and reduce the heat. Cook for about 10 minutes or until it becomes thick.

5. Add fish pieces and cover with a lid.

6. Let it simmer for another 10 minutes or until the fish is done.

7. When ready, the sauce should be thick and creamy.

Goes well with plain boiled rice.


TIPs & TRICKs
    1. Mustard seeds must be ground with green chillies. Otherwise, the taste will become bitter. 
    2.The mustard chilly paste should be used immediately and not kept for too long.

*****

69. FRUIT YOGURT (DIABETIC & HEART FRIENDLY)

Low calorie Cherry Yogurt

INGREDIENTS

1. Cherries or Strawberries or Blackberries or peach                   de-seeded- 02 cup

2. Greek Yogurt 0% fat - 2 cups

3. Sugar or Sugar substitute 1 tsp (optional)

METHOD

1. Beat yogurt lightly and add powdered sugar or sugar substitute (optional)

2. De-seed the selected fruit and run it in a chopper for a few seconds to make a coarse pulp.

3. Mix both together and keep it in the fridge to settle down for an hour.

CARE: Sugar is one of the white poisons and should be avoided by the diabetic patients and senior citizens.

*****

68. JUST LAUKI (BOTTLE GOURD) - DIABETIC & HEART FRIENDLY

INGREDIENTS
1.  Lauki (Bottle Gourd) - 01
2.  Cooking Oil- ½ tsp
3.  Jeera (cumin seeds)-1/4 tsp
4.  Heeng - 1/8 tsp
5.  Salt ½ tsp
6.  Red chilly powder - 1/8 tsp (optional)

METHOD

1. Peel, wash and cut Lauki into 1" cubes.

2. Heat oil in a pressure cooker. Add jeera, heeng, chilly powder and 3tbs water.

3. Add Lauki and salt.

4. Reduce heat after first whistle and let it cook for 2 minutes.

5. Remove the cooker lid after the pressure is gone and let the residual water dry up. 

TIPs & TRICKs

This dish can be eaten by any sick or convalescing person by itself, healthy and light on the tummy.

*****