The luscious Mango is generally referred to as the King of all fruit in India. If there is a King of fruit, stands to reason there must be a Jack of all fruit – behold the Jackfruit! This fruit is a particular favorite in India with its buttery yellow, smooth tasting, deliciously sweet sections and large oval crumbly pits, which taste really yummy when smothered in spicy sauces. On the outside the jackfruit looks like a huge prickly pear, hanging low from the trunk of a large perennial tree. Each tree bears many Jackfruit every season. And generally the fruit is so large that one family cannot consume it, so it is usually sold cut. In India, the jackfruit is eaten both ripe (as a fruit) or raw, as in a curry.

The jackfruit is native to southwestern India, Bangladesh, Philippines, Sri Lanka and possibly, east of the Malay Peninsula. It is said to be the largest tree-borne fruit in the world, with its diameter being at least 25 cm. There can be jackfruit measuring as much as 36 kg (80 lbs) weight, 90 cm in length and 50 cm in diameter. The best part of the fruit is that even its seeds have been found to have a high nutritional value. Jackfruits are rich in potassium, phytonutrients, isoflavones, antioxidants and vitamin C with health benefits ranging from anti-cancer to antihypertensive. It is also believed to have anti-ageing properties since the fruit can help slow down the degeneration of cells and make the skin look young and supple.

My trip to Delhi resulted in one of my favorite jaunts, a visit to the local “haat” or weekly market. These haats are the best way to get produce from market to table – direct from the farmer, something like our local farmer’s markets. Only, they seem larger than the ones I have attended in the US. Not only that, the haats are almost full to bursting with so many fruit, vegetables, sundry toys, goods and other items that are sold in carts, that they become almost like a trade fair.

During one such visit to a haat, my sister-in-law Kavita, bought some raw jackfruit from the local vegetable vendor who had large, raw,  jackfruit in carts. The vendor would cut, weigh and wrap portions of the fruit in old newspaper for each customer. The raw jackfruit is generally used in curries or pickled. I will post my mother-in-law’s raw jackfruit pickle recipe in another post.

This is Kavita’s recipe for raw jackfruit curry- I can vouch for the yummy taste. I just loved it and thought I would share with my readers so you can try this if you ever have an opportunity to buy raw jackfruit.

Here is what you need:
20 2″ pieces of raw jackfruit
3 medium onions (finely chopped)
1/2 tsp turmeric
1/2 tsp chilli powder
2 tsp coriander powder
1 1/2 tsp salt
3 tbsp olive oil

Here is how you make this very easy dish:
Steam jackfruit pieces with the turmeric powder until soft – about 10 minutes. In a pan, heat oil. Fry the finely chopped onion. Dissolve chilli powder and coriander powder in 2 tsp water and set aside. Add the steamed jackfruit and the dissolved spice powders. Add salt and saute on slow fire for about 15 minutes. Garnish with coriander leaves and serve hot with rotis or rice.

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.

Most people have a love-hate relationship with the much-maligned, most beloved spud – the potato. Since time immemorial, the potato has graced mankind’s table as the number one comfort food. The comfort of eating potatoes, spans cultures, cuisines, class and race.

Why is that? For one, it is available year round. Second, it is cheap. Finally, the carbohydrates in potato are simply wonderful in providing quick and immediate energy.

And now – drum roll please! The good news about this beloved spud: no longer is it considered bad for you.

A new analytical method developed by Agricultural Research Service plant geneticist Roy Navarre has identified 60 different kinds of phytochemicals and vitamins in the skins and flesh of 100 wild and commercially grown potatoes. Analysis of Red and Norkotah potatoes revealed that these spuds’ phenolic content rivals that of broccoli, spinach and Brussels sprouts, and includes flavonoids with protective activity against cardiovascular disease, respiratory problems and certain cancers. Navarre’s team also identified potatoes with high levels of vitamin C, folic acid, quercetin and kukoamines.

So onward with your love of potato! As long as you eat potato chips and french fries sparingly and stick to recipes that do not load potatoes with fat, you will benefit from potatoes fantastic nutritional value. Here is a time-tested and very very favorite Indian way of eating potatoes. Simple, spicy, crisp and roasted without too much oil and oh! so very satisfying. This is an all time family favorite recipe.

Here is what you need:
3 large potatoes (boiled, peeled and chopped)
1 tsp black mustard seeds
1 tsp red chili powder (reduce this to taste)
1 tsp salt
1/2 tsp turmeric powder (very good for your health for its anti-carcinogenic properties)
1 pinch asofoetida powder (optional – again very good for your health)
2 tbsp olive oil

Here is how you make this:

Heat oil in a non-stick pan. When the oil is hot, add the mustard seeds. Wait for them to crackle and now add the asofoetida powder and the chopped potatoes. Sprinkle turmeric powder, salt and red chili powder. Lower the flame to medium-low and roast on slow fire until crisp. Turn the potatoes at reasonable intervals.

Enjoy!

The best way to eat these crisp curried potatoes is with Southern India’s favorite Thair sadam (Garnished yogurt rice). Watch out for my recipe for Thair sadam soon.