I started this blog because I am so interested in adapting traditional Indian recipes to make them healthier, tastier and easier-to-make. During the course of my writings, I have started to solicit reader recipes, since many minds work better than one! Here is a post written by my mother, Madhuram – recipe courtesy, my sister, Indu Sundaresan, author of four books – “The Twentieth wife“, “The Feast of Roses“, “The Splendor of Silence” and “In the Convent of Little Flowers” with a fifth on the way.
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Every culture in the world has some sort of crepe or pancake in its recipe repertoire. In South India, it is the ‘dosa.’ Served in almost all Indian restaurants the world over, the dosa is a fermented batter of rice and a dal (lentils), served usually with sambar (a stew of vegetables and lentils) and different types of chutneys.

When I was young, my brothers and sisters (I come from a family of 10 children!) would wait eagerly by the stove as our mother or grandmother made us piping hot dosas, swept off the pan, crisp, golden and crunchy. When I had children, and learned to cook, dosas were a favorite Sunday treat for them.

Now my daughters make this for their children and below is a recipe concocted by my daughter Indu—more tasty and nutritious than the usual recipe—for her daughter.

The original recipe has only two grains in it—rice and urad dal (black lentils). My daughter’s recipe has five grains to increase the nutrition content of the original dosa—white rice, brown rice, mung dal and whole urad dal and pearl barley in center (shown below, clockwise from white rice on top right corner).

Brown rice is a good source of minerals such as manganese, magnesium, also contains Niacin and has a lower glycemic index than white rice. Barley is loaded with fiber, has no sodium, is very rich in iron and has hardly any fat. Mung dal (split yellow lentils) is rich in protein, dietary fiber and minerals like magnesium, phosphorous and potassium, and urad dal is full of protein.

Here’s the recipe for this Penta-grain Dosa. This can be served with any chutney or even folded with scrambled eggs, or spread with cream cheese, or hummus, or stuffed with mashed potatoes.

Here is what you need:

1/2 cup white rice
1/2 cup brown rice
1/4 cup pearl barley
1 1/4 cup yellow mung dal (equal to the mixture of the brown and whiter rice and barley)
3/4 cup whole urad dal (husked black lentils)
3/4 tsp salt

This will make about 12 to 15 dosas of about 8″diameter. If lesser quantity is needed, use less ingredients, but in the same proportions.

Here is how you make the batter:

Combine the white and brown rice, barley and mung dal in a big bowl and fill with water. Swirl water around and drain to wash the grains. Repeat twice more until water runs clean. Then fill enough water in the bowl to cover about 2 inches above the grains, and let the mixture rest thus overnight.

Put the urad dal in a separate bowl and follow the washing and soaking instructions as above. Fill the bowl with water at the end and let it rest overnight also.

In a blender, grind the first grain mixture with a little water—should grind fine and to a thick batter consistency. Set aside in a large steel bowl or an oven-proof deep dish.

Grind the urad dal with some water also, again to a thick batter consistency. Stir in the urad dal batter with the grain batter. Mix well. Add ¾ to 1 tsp of salt and mix again.

Here is how you ferment the batter:

If the kitchen/room temperature is below 70 degrees F, heat oven to 140 degrees, switch it off, let cool awhile until inside of oven is warm and set the batter bowl inside. Make sure you cover the bowl well with aluminum foil or an oven-proof lid.

Let the batter ferment for 6-8 hours. Upon uncovering the bowl, the batter should have risen an inch or so and become foamy on the top.

This batter can now be refrigerated and used when wanted, or used immediately.

Here is how you make the dosas:
Heat a frying pan or a pancake griddle until hot (but not smoking). Pour a big ladleful of the batter and spread immediately into every widening circles with the flat side of the ladle.

Drizzle a little oil around the edges of the dosa and a little in the center. Keep the flame on a medium to medium high so that the dosa does not burn. When the edges begin to look golden and curl up from the pan slightly (about a minute or so), flip the dosa over to cook the other side for another minute or so.

Take off the griddle—the dosa should be crisp and gold on the edges, a little softer in the middle. Serve with coconut chutney, spicy tomato chutney, sambar, or any of the other accompaniments suggested above.  Enjoy!

February has been a month of many delicious new trials and some hot favorites. With the winter snow blanketing the ground, and the slushy, slippery streets to deal with, it has been a month of warm, cozy meals by the fireside, safely ensconced in the family home.

We started the month off with the Goat Cheese Salad with Couscous – an easy and quick dish to put together when you are back home tired after a long day at work. Goat cheese gave this salad that gourmet touch, while the Kalamata Olives provided that tangy, salty taste. All in all, it was a healthy, low fat, and satisfying meal.

The Brain food – Stir fried Curried Okra added that crisp, crunchy flavor to any meal. This accompaniment is the enticing pick-me-up to keep your family’s intellect sharp and incisive.

If you ever needed to entice your taste buds and ensure that you have something at hand to smother over warm bread to make an easy meal, make the Sweet Green Chili pickle. Stock your refrigerator with this pickle and you can lay your hands on a yummy meal in a snap.

For a replete Sunday lunch, after a day spent on the snowy slopes sledding with your children, make the Radish Greens Stuffed Whole Wheat Bread. Serve with the Sweet Green Chili Pickle or with warm jam. Nothing like greens camouflaged in warm, homemade bread to welcome kids home from a long, rambunctious morning of play and fun!

Make the Crisp, Curried Kovakkai, if your family is tired of the same ole’ potatoes, peas and cauliflower. Watching your family down the vegetable without any proddding will be a reward in itself.

Fasting one day a week? Don’t forget to take a swig of the Fresh Homemade Vegetable and Fruit nectar to keep you alert and hydrated.

When the sweet tooth beckons, make this wonderful, healthy Sugar Beet payasam. No trans-fat laden, unhealthy, artery-choking dessert for you and your family! Enjoy every sensation with healthy, wholesome ingredients!

Cold winds howling outside your window panes with sleet and snow bearing down? Eat this satisfying, sweet and spicy, Sweet Potato Spicy Soup to warm the cockles of your heart.

There are days when you crave a delicacy and all you can think of is to visit the local ethnic restaurant for a meal. Resist that feeling and make this wonderful Edamame and Green Onion Pilaf at home to assuage that craving.

And finally, round up your snack attack with this wonderfully healthy Jicama Mint cutlets.

It is a well known fact that the musical score for the song “Jai Ho” in the movie “Slumdog Millionaire” won the Oscar for its its creator, A. R. Rahman. But it wasn’t just the musical score of the song that made it so popular. It was also the fact that the words of the song were so apt. The word “Jai” (pronounced with a “J”) means victory. The song bursts onto the screen as the hero of the film, Jamal (pronounced with a “J”) wins the million rupees and his girl. And my name “Jaya” is a derivative of the word “jai”. Again, pronounced with a “J”!

It was only after my arrival at the US, I realized that some people, especially those of Mexican origin, either didn’t seem to have a “J” in their alphabet or wrote “J” when they actually wanted to say “H”. And so it was not Jose, but “Hose’ “, not Jesus, but “Hesoos” and now I learned, that it is not “Jicama”, it is “Hee ca ma”!

Well, I sure am amenable to saying “Hose’”, “Hesoos” and “Heecama”. Only don’t call me “Haya”! Indian languages do have a “J” so I am still “Jaya”!

Jicama is a tuber that is mostly grown in Mexico. The great thing about this vegetable is its low calorie count and very high Vitamin C. It is tasty, crunchy and flavorful. Although some sites mention that Jicama lasts about 2-3 weeks, my personal experience has been that it doesn’t seem to have a long shelf life, so try to use it up as soon as you buy it. I read that it is generally eaten raw in salads, but I wanted to experiment with it and see how it tasted in a variety of dishes. So I combined it with fresh mint leaves and made it into really flavorful, fantastic tasting cutlets.

In these days of recession, you can still eat healthy without affecting your pocketbook too much, if you buy local produce, eat most of your meals at home and reduce the frequency of going out to eat. These cutlets that I made cost just under $2. And I made enough cutlets to feed a family of four. Place the cutlets between two slices of whole wheat bread, top with lettuce, tomato and mayo, and Voila! You have a healthy value meal. Sure beats McDonalds!

Here is what you need:
1 large Jicama
1 cup breadcrumbs (make your own and save money: see instructions below)
4-5 sprigs fresh Mint leaves (chopped fine)
1-2 green chilis (chopped fine)
1/2 tsp red chili powder (optional)
3/4 tsp salt
Oil to shallow fry
1 egg white

Here is how you make this:
Wash, peel and grate the Jicama with a hand grater. The tuber is soft and will grate easily. Squeeze out the juice. I hate to waste any food, so I used the juice in my lentil soup.

To make breadcrumbs: Tear 4-5 slices of whole wheat bread into small pieces. Preheat the oven to 350 F. Toast for about 5-7 minutes until the bread pieces are crisp. Remove from the oven, cool and place in a blender to powder fine.

Add 3/4 cup breadcrumbs, chopped mint leaves, chopped green chilis, salt and red chili powder to the grated Jicama. Mix well. Shape into cutlets. Beat the egg white with a fork. Dip the cutlets into the egg white and then coat with the remaining breadcrumbs.

Heat a non-stick pan on the stove. Place the cutlets in the pan. Drizzle olive oil around the cutlets. Cook until crisp and brown on both sides. Remove from pan and serve hot.

I first heard about Edamame beans from a colleague a couple of years ago. Until she mentioned about her love for Edamame, I had never heard about or seen fresh or frozen Soybeans (Edamame). When I lived in India, I used to make dishes with the dried soybeans, but was not aware that fresh beans are also available. So I looked up its nutrition facts online and found that Edamame would be a great addition to a vegetarian diet because of its high protein content. In addition, it is a good source of dietary fiber (32% daily value per serving), Vitamin C, Folate and Iron.

If you are not sure what Edamame is, look for it in the freezer section of your local grocery store. You will find both shelled and unshelled Edamame. I generally buy the frozen shelled Edamame, because I like to add it to most vegetable dishes and it is good to have it on hand. As long as you are careful not to overcook it, it adds a great crunch and texture to your dishes. You can also buy the unshelled Edamame – simply steam it in salt water and you can serve it as a snack or appetizer.

I have to confess, like my colleague, I have developed a taste for Edamame. And so I tried it in this rice pilaf dish with green onions and it tastes simply fabulous! The best part is that this dish is so quick and easy-to-make: just 15-20 minutes and your hot, fresh, yummy dinner is ready.

Here is what you need:
1 cup basmati rice
2 handfuls frozen Edamame
3 stalks green onion (remove stalk and snip fine: I used scissors to snip fine)
3/4 tsp salt
2 green cardamom
1/2″ piece cinnamon
4-5 cloves
1 brown cardamom
1 small bay leaf
1 tbsp olive oil
2 cups water
Here is how you make this:
Wash and drain the basmati rice. Set aside. In a large pan, heat the olive oil. When the oil is hot, add the whole spices (cardamom, cinnamon, cloves and bay leaf) and brown lightly. Now add the Edamame beans and stir fry for about 30 seconds. Add the rice. Fry for a minute. Add water and salt and bring to a boil. Boil for about 15-20 minutes until nearly all the water is absorbed and the rice is tender. Now add the snipped green onion and stir lightly. Finish cooking until all the water is absorbed. Serve hot with any side dish. While eating, set the whole spices aside. They are added for flavoring and add a delicate taste to this pilaf.

I served the Edamame and Green Onion Rice Pilaf with a spicy Okra yogurt pachadi (sauce). Check back later for the Okra yogurt pachadi recipe.

Enjoy!

Are you one of those people who think that Beets are only useful for making sugar because of their high sugar content? If so, you have sadly underestimated this wonderful vegetable.

Beets contain a powerful cancer-fighting pigment called Betacyanin. In addition, Beets protect against heart disease, help lower cholesterol levels, especially triglycerides by nearly 40%, and because of their high folate content, help protect against birth defects. Eating folate-rich foods is especially important during pregnancy since without adequate folate, the infant’s spinal column does not develop properly and leads to a condition called neural tube defect. The daily requirement for folate is 400 micrograms. Just one cup of boiled Beets contains 136 micrograms of folate.

So here is your excuse for making this very tasty, calcium-rich, healthy, easy-to-make dessert. Try enticing your children with this payasam. They are sure to love it and ask for more. This is also a wonderful dish to make with your young children. Set them to work grating the red beet with a hand grater. They’ll love the mess of having the juice run down their arms and stain their hands! Beats finger painting with chemical paints hands-down!

Here is what you need:
1 large beet (peeled and grated fine)
1 cup sugar
1 1/2 cups whole milk
1 tbsp coconut powder (optional)

For the Garnish:
1 tsp cardamom powder
8 – 10 cashews (chopped)
handful golden raisins
1 tbsp butter

Here is how you make this:
Place the grated beet in a large pan. Add milk, coconut powder and sugar bring to a boil. Lower the heat and simmer until the beet is cooked soft and well blended. Remove from the stove.

In another pan, melt the butter. Add the chopped cashews and fry golden brown. Add the raisins and fry for about 20 seconds until the raisins puff up. Remove from the stove and pour the garnish over the payasam. Sprinkle cardamom powder and serve hot or cold.

The summer after my dad, an Air Force pilot, received the Vir Chakra (bravery award), my grandfather insisted we visit him so he could show his  son’s medals off to his cohorts in the village where he had retired. My grandpa was very proud of his progeny and, to our great embarrassment, was not modest about it. He would flaunt us to all and sundry. He was especially proud of his grandkids: he would line us up like the kids in “Sound of Music” and we would all stand there in teen akwardness, squirming, as he embellished our achievements to his friends.

We traveled for over 2 days by rail and car to reach the arid little village deep down south. It was sweltering hot and dusty. The only water source in the village was the Kaveri river, which flowed in fits and starts depending on the rain fall. The house where my grandfather lived did not even have a ceiling fan. It was a typical village house, with its “thinnai” (concrete bench in front) where all the old, toothless, pan-chewing, retired cronies of my grandfather would gather to gossip every evening. The only amusement that my sisters and I had during that visit was the large swing that graced the living room. Each of us raided my grandfather’s huge library of old books and would drape ourselves on the swing, lazily reading all day long. We weren’t allowed to go the river on our own, and we had no friends there, so we spent each day reading, or bickering with each other, if we got too bored.

My grandfather had a cook who prepared the meals so we did not even have the distraction of helping in kitchen to keep us occupied. The cook made standard fare for each meal: rice, sambar, and vegetables. Even the vegetables that were available in that little village that summer were standard fare: potatoes, tomatoes, green chilis and “kovakkai” (also called “Tindora” or “Ivy Gourd”). Only these vegetables could withstand the extremely hot climate and survive with very little watering. So, it was Kovakkai for lunch nearly every day.

If we complained about the lack of variety, my grandpa would regale us with long, imaginative stories which always ended with a moral. In this case, the moral of the story was the health benefits of this hardy vegetable. According to grandpa, the Kovakkai was a fountain of nutrients and a great vegetable for lowering blood sugar levels for persons with mild diabetes. Not all grandpa’s nutritional information turned out right, but Diabeteshealth.com, has validated his theory about Ivy Gourd. Ivy Gourd is a good source of beta-carotene, protein and fiber. Studies show that while it has the capacity to reduce blood sugar levels if consumed regularly, it has no adverse side-effects.

And so it is – my memories of that summer are filled with the aroma of curried Kovakkai, the sight of half-naked urchins splashing in the flowing Kaveri river, the thrill of rooting through dusty old books and the teen bashfulness of being dragged out to be presented to grandpa’s old cronies and sundry villagers!

In grandpa’s honor, here is the recipe for Curried Kovakkai. Very easy-to-make and an unfailing favorite.

Here is what you need:
2 lb Kovakkai (Tindora or Ivy Gourd) (buy them fresh, green and tender)
1/2 tsp black mustard seeds
1 tsp salt
1 tsp turmeric powder
1 tsp red chili powder
3 tbsp olive oil

Here is how you make this:
Wash the kovakkai thoroughly. Slice into thin slices as shown in the picture. When you slice them, they should be green inside. If any of the Kovakkai’s have ripened and is red inside, set it aside – it wont taste good in the curry.

Heat oil in a pan. When the oil is hot, add the mustard seeds. Wait for them to crackle and add the sliced Kovakkai. Sprinkle salt, chili powder and turmeric powder. Lower the heat and roast on a slow flame, nearly for half hour or more until cooked crisp. Turn regularly.

Serve hot with rice and rasam or rice and unsweetened yogurt.

As a young child growing up in a South Indian Brahmin household, it was not surprising that I was reared to be a vegetarian, save for an odd serving of eggs, once in a while. We were considered a “progressive” brahmin family because my father ate eggs and my mother cooked them. But eggs aside, our diet was completely vegetarian with each meal having generous servings of vegetables. As my mother set the table for the family meal everyday, my father would sit at the head of the table, (with our beloved Labrador drooling at his feet for slyly dropped tidbits) and regale us with stories about any topic that struck his fancy that day.

The stories would meander through ancient history, Hindu epics, current events and life in general. Sometimes as he spun his yarn, he would suddenly cast a stern eye at whichever one of his daughters who was not eating her veggies and break off mid-sentence to lecture about health benefits of the veggie of the day.

One of those lectures was about Okra or “ladies finger” as it is called in India. My dad, with no real scientific study to back his proclamations, other than old, regurgitated information from his elders, would inform us solemnly that if we wanted to be smart and do well in math, we needed to eat Okra. Okra, according to my dad, was brain food!

Turns out my dad wasn’t too far off in his surmise.

Okra is known for its high vitamin B6, fiber, calcium, and folic acid, which helps prevent neural tube defects in developing fetuses. A serving of Okra contains only 25 calories, so if prepared in a low-fat recipe, it is an incredibly healthy addition to any meal.

In addition, the mucilage and fiber found in Okra helps adjust blood sugar by regulating its absorption in the small intestine. It helps reabsorb water and traps excess cholesterol, metabolic toxins and surplus bile in its mucilage and slips it out.

It is an ideal vegetable for weight loss and is a storehouse of health benefits provided it is cooked over low flame to retain its properties. This also ensures that the invaluable mucilage contained in it is not lost to high heat. Okra facilitates the propagation of good bacteria referred to as probiotics. These are similar to the ones proliferated by  yogurt in the small intestine and help biosynthesize Vitamin B complex.

Now, I know that fresh Okra is somewhat difficult to source in the US, so many people resort to buying the frozen Okra. My curried Okra recipe is made from fresh Okra. I would encourage you to try to locate the fresh Okra for this recipe since frozen Okra invariably becomes slimy when cooked.

The key point to note in cooking Okra is learning how to wash it, how to slice it thin, and how to cook it under slow fire. The recipe itself is very simple but a few missed steps can give this dish an entirely different taste. So try to follow the recipe carefully and you will soon be able to get your family to enjoy this very yummy, low fat, healthy “brain food”!

Here is what you need:
1 1/2 lbs fresh green Okra
1 tbsp Olive oil
1/2 tsp black mustard seeds
1/2 tsp turmeric powder
1 tsp salt
1 tsp red chili powder

Here is how you make this:
Wash the Okra thoroughly before chopping. Now cut the tops and bottoms off and chop into thin slices – see picture. Do not cut the slices too thick and do not wash after chopping or it will get slimy. Set aside.

In a pan, heat olive oil. When the oil is hot, add the mustard seeds. Wait for them to crackle and add the chopped Okra. Sprinkle salt, chili powder and turmeric powder. Reduce heat and roast uncovered on a slow flame until brown. If necessary, drizzle a few drops of oil around the edges of the pan as it roasts.

Remove from the stove and serve with rice and rasam or yogurt.

Are you at wit’s end, wondering how to wean your kids off video games for a couple of hours on the weekend? And all you can think of as a hobby, is to bake sugar and butter-laden cookies with them? Are you worried that the very act of baking cookies with them, while creating those wonderful memories of togetherness, also sets them on the path to become “cookie monsters”?

Well, I have a panacea for you.

This recipe that I am about to share with you is healthy, filled with the goodness of fresh vegetables, brimming with taste and textures, so quick and easy to make that even someone with no prior experience in cooking can put it to together in just 10 minutes flat.

So try this recipe out with your children and you can have a proud little ones who made an entire meal by themselves. Depending on their age, set them to help you peeling the cucumbers, crumbling the soft goat cheese, measuring the olives and helping you make the couscous. You will have the benefit of a fun time with your youngsters while teaching them to cook and enjoy eating healthy meals.

I serve this with Whole grain Couscous and it makes a complete meal.

Here is what you need:

2 large Cucumbers (rinsed, peeled and chopped)
2 Green Peppers (rinsed and chopped)
1 bunch Cilantro (rinsed and snipped)
1 pint Cherry Tomatoes (rinsed)
1 bunch Basil (rinsed and snipped coarsely)
1 cup Kalamata Olives (in a jar, buy the pitted variety or pit them)
1 tube Goat cheese

For the Dressing:
1/2 cup Olive Oil
3 tbsp Red wine vinegar
Pepper: to taste

Here is how you put this together:
Combine the ingredients for the dressing. Toss into salad. Crumble and add the goat cheese right at the end, just before serving because it is very soft and has a tendency to melt. I buy the french variety of Goat Cheese, pictured above. You do not need to add any salt to this salad, because both the Goat Cheese and the Kalamata olives will provide a slightly salty taste.

For the Cosucous, follow instructions on the package. It takes just 10 minutes to make. In order to make this even more sumptuous, healthy, and satisfying, I use whole grain couscous, pictured here. You can also try the Parmesan Cheese Whole Wheat Couscous with milled Flax seed and Soy with this recipe. It tastes fantastic with this salad.

Enjoy!