23 BAINGAN FRIED (BEGUN BHAJA)

INGREDIENTS

• Round Brinjal - 1
• Mustard Oil - 3 tbsp
• Salt - 1 tsp 
• Red Chilly Powder - 1/4 tsp

METHOD

• Wash and cut brinjal into round slices 1/2" thick.
• Rub 1/2 Mustard oil and salt on both sides. 
• Heat a non-stick pan, heat remaining oil and arrange 2-3 Baingan slices thereon. Do not pile one on top of the other. Cook till it becomes golden brown. 
• Flip over to the other side and continue to cook till that side also becomes golden brown.
• Sprinkle red chilly powder, flip once more and cook for 30 seconds and flip back. it is now ready to serve.  

USEFUL TIPS

• Baingan tends to suck oil. One may have to add some extra oil.
• Goes well as a side dish or as an accompaniment to  Daal-Chawal.

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22. BAINGAN MASALA

INGREDIENTS

• Brinjals long 250 gms
• Mustard Oil 2 tbsp
• Onion Medium size finely chopped - 1 (optional)
• Dhania (Coriander) whole - 1/2 tsp
• Salt - 1 tsp 
• Haldi (Turmeric) Powder - 1/2 tsp
• Red Chilly Powder - 1/4 tsp
• Amchoor (Dry mango) Powder - 1 tsp
• Dhania (Coriander) Powder - 1 tsp

PROCESS

• Cut brinjals in cubes by first dividing it in two pieces length wise and then cutting each one into 4-5 piecs of app 2" length. Each brinjal should give you about 8-10 pieces of half cylinder shape.
• In a karhai, heat mustard oil and add chopped onion and Dhania (Coriander) seeds. Keep stirring till the seeds become golden.
• Add all the other spices in one go, stir briskly for 2 seconds. Add  brinjal cubes and mix well.
• Cover with a lid and keep stirring from time to time till they are done and get a nice roasted look.

USEFUL TIPS

• Nice tender Brinjals will give better taste to the dish.
• The taste and look of the Baingan Masala will depend upon the proper control of heat. If heat is too low, Baingans will get cooked but will have a boiled look without getting the roasted crisp look. If heat is too much, they will get burnt but will still be under-cooked.
• This is a deviation of Bharwan Baingan and according to some tastes better than Bharwan Baingan.

21. RAITA/ DAHI BHALLA MASALA

INGREDIENTS

• Jeera (Cumin seeds) whole - 4 tbs
• Dhania (Coriander) whole - 2 tbs
• Ajwain whole - 2 tbs
• Heeng (Asofoetida) - 1tsp

METHOD

• In a pan, roast Dhania, Jeera and Ajwain one by one  and let it cool. (As the browning speed of all these items varies, it is important to do it individually and not together)
• Roast Heeng powder also lightly on a very low heat for a few seconds. Low heat is important, otherwise it will get burnt.
• In a dry grinder, grind all the ingredients together..
• Stored in an air-tight bottle, it can last a few months.

USEFUL TIPS

• Adds a distinct taste and flavour to Dahi Bhalla, Moong Mangori or any Raita.
• The look and colour of the masala will depend upon the extent of roasting.
• The flavour can be adjusted by changing proportions of various items. 

20. EGG MASALA (DRY)

INGREDIENTS

• Eggs - 4, boiled hard and cut into vertical halves
• Onions - 2, medium sized chopped fine
• Garlic -1 tbsp chopped fine
• Ginger - 1 tsp grated coarsely
• Tomatoes - 2, medium sized pureed in a mixer
• Green Chilies - 4, slit length wise
• Cumin seeds - 1/4 tsp
• Salt - 1/2 tsp ( as per taste)
• Red Chilly Powder - 1/4 tsp
• A bunch of green coriander leaves, washed and cut,
• Cooking Oil - 2 tbs

METHOD

• In a pan, heat oil and add chopped onions, garlic and grated ginger. Keep stirring until it starts turning golden brown.  Add cumin seeds and green chillies and stir for 10 seconds. Add  salt, red chilly powder and tomato puree (in that order) and cook on low heat till tomato puree changes colour and is cooked well.
• Add 1/2 tsp of garam masala and stir well.
• Add cut eggs and mix tenderly into this, taking care that the yolks do not separate from the white of the egg.
• Cover with a lid and let it simmer on very low heat for a few minutes. There is no gravy in this, only thick masala.
• Decorate with green coriander leaves and serve.

USEFUL TIPS

• For introducing variation, replace jeera with mustard seeds and curry patta.
• Goes well with hot parathas.

19. MIXED FRUIT RAITA

MIXED FRUIT RAITA

INGREDIENTS

• 1/2 kg Curd,
• 4 tbsp sugar,
• 6 green cardamom,
• 1/4th tsp Nutmeg (Jaiphal) powder,
• 2 cups of cut fruit as per your choice ( Bananas, Apple, Pineapple, Pears, Strawberries, cherries, blue-berries etc)

METHOD

• Beat curd well to make it smooth,
• Grind sugar, cardamom seeds and Nutmeg powder well and add to the curd,
• Add cut fruit as per your choice. 

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18. FISH CUTLETS (SNACKS)

INGREDIENTS

• 1/2 kg fish (Rohu)
• 1 egg beaten well
• 1/2 cup onion finely chopped 
• 2 green chillies finely  chopped
• 1 bunch chopped coriander leaves
• 1 cup bread crumbs
• 1 tsp salt (as per taste)
• Oil for deep frying

METHOD

• Wash and clean fish and boil it in a pan with just enough water to cook it. Let the water be fully evaporated. Let it cool down. 
• Mash the fish well with hand and carefully remove all the bones .
• Add chopped onion, chillies, coriander leaves, salt and beaten egg and mix well.
• Divide the mixture into 10-12 equal parts as per the size of serving required, large for cutlets, small for making cocktail snacks.
• Roll each portion between your palms and press it lightly to flatten it. 
• Roll the patties in bread crumbs pressing lightly,
• Heat oil in a pan and deep fry.
• Drain on an absorbent paper.
• Serve hot with Mint Chutney (Recipe' No 14 on this Blog).

USEFUL TIPS
For a healthier version, you may shallow fry the patties in a non-stick pan with a few drops of oil.

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17. MOONG SPROUTS (DIABETIC & HEART FRIENDLY SNACK)

 MOONG SPROUTS

INGREDIENTS

1. Sprouted* Moong (Green Gram)...1 cup 
2. Cooking oil...1 tsp
3. Ginger chopped...1 tsp
4. Green chilly chopped...1
5. Salt 1/2 tsp (as per taste)
6. Lemon juice...1 tbsp

METHOD

1. Heat oil in a pan. 
2. Add chopped ginger, chopped chilly and salt and stir briskly.
3. Add sprouts and 1/4 cup water.
4. Cover with a lid and cook on slow heat till it becomes tender and water dries up. Keep stirring in between ensuring that it does not get burnt.
5. Take off the burner and squeeze lemon juice before serving.

USEFUL TIPS

1. *For making sprouts, wash and soak 1 cup whole  Moong (green gram) in water for app 8-12 hours. Wrap the soaked daal in a sprouter or in a wet cloth and place in a pan covered with a lid. Keep checking periodically that the cloth remains moist and is not totally dry at any point. Depending on the climatic conditions, Moong will sprout in 18 to 24 hours.  
2. Chopped onion and coriander leaves can also be added before serving.
3. Makes a healthy side dish or a healthy snack in between meals.
4. In case you want it absolutely fat-free, simply cook the sprouts with all ingredients and add lemon juice etc as above. 

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16. OATS PORRIDGE SALTED (DIABETIC FOOD)

INGREDIENTS

1. 1 cup Oats (Quaker's/ Saffola) 
2. 1 small onion chopped
3. 5-6 cloves of Garlic chopped
4. 1" Ginger chopped
5. 2 green chillies chopped fine
6. 1/2 cup carrots cut into small pieces
7. 1/2 cup peas
8. 1/2 cup cauliflower florets
9. 1 large tomato cut into small pieces
10. 8-10 Curry patta leaves (optional)
11. 1/4 tsp coarsely crushed pepper
12. Salt 1 tsp (as per taste)

METHOD

1. Place all the ingredients except oats in a pan along with 2 glasses of water. Cover with a lid and reduce the heat after it starts boiling. Let it simmer for five minutes.
2. Add 1 cup oats and keep stirring till it mixes well. keep the heat low.
3. The oats salted porridge will be ready in 4-5 minutes. Check for desired consistency. Add extra water if required.

USEFUL TIPS

1. Don't serve too hot especially to a diabetic patient. It can scald the mouth. 
2. All ingredients except salt and oats are optional. Quantities of veggies are also variable depending upon your taste and availability.
3. A few other items that can be added to or substitute the veggies for the sake of variation are sprouts (Moong, Bengal Gram), ground-nuts  roasted or raw, walnuts, chopped spinach, cucumber, paneer etc.
4. Seasoning with mustard and curry patta can provide variation too. 

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15. OATS CHILLA (DIABETIC FOOD)

Oats Chilla

INGREDIENTS

1. 1 cup Oats (Quaker's/ Saffola) ground to fine flour in a dry grinder,
2. 1 tbsp gram flour, 
3. 1 small onion grated or chopped very fine,
4. 5-6 cloves of Garlic peeled and grated,
5. 1" Ginger grated,
6. 2 green chillies chopped fine,
7. Coriander leaves chopped,
8. 2 tbsp sprouted moong coarsely crushed (optional)
9. Salt 1-1.5 tsp (as per taste)
10. Ajwain or Jeera (cumin seeds) 1/4 tsp
11. Olive Oil or Canola or Saffola Oil

PROCESS

1. Mix all the ingredients from number 1 to 10 to form a thick batter of pouring consistency.
2. Heat a non-stick pan. Put 1/4 tsp of oil and app 1/2 cup batter. Spread around into a round formation with the help of a flat spatula. Flip over after some time and cook till it becomes golden brown on both sides.
3. Serve hot.

USEFUL TIPS

1. Serve with Mint Chutney (Recipe no.14), White Dip (Recipe no. 12), Tomato sauce, plain curd or just as it is.
2. A whipped egg can also be mixed in the batter to add extra proteins. 
3. Replacing Jeera/Ajwain and coriander leaves with Mustard seeds and chopped curry patta can provide variation to taste and flavour.

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14. MINT CHUTNEY (DIET FOOD)

INGREDIENTS

1. Mint (Pudina), 2 bunches  cleaned and washed. Need not throw away soft stems.
2. 1 Raw mango, peeled and cut into small pieces
3. 2-3 Green chillies (as per taste)
4. 5-6 cloves of Garlic peeled
5. Coriander leaves, 1 bunch cleaned and washed (optional)
6. Salt 1-1.5 tsp (as per taste)
7. Walnut kernels ...4-5 cut into small pieces (optional)

PROCESS

1. Grind into a smooth paste items number 1 to 6 in a chutney jar of the mixie adding as little water as possible.
2.  Add Walnut kernels and grind again. This will change the colour of chutney into a lighter green and give it a good consistency.

USEFUL TIPS

1. Mixie jar may not be able  to handle all the items together. Therefore, first grind harder items like mango, garlic, chillies and salt. Then add Mint & Coriander leaves. Add Walnut in the end as it will help you manage the consistency of the chutney.
2. Mango can be substituted by lemon juice but the flavour of the two will be different.
3. f you do not like the strong flavour of garlic, don't put it or reduce the quantity.