Baked chicken for kids

Chicken with bone 10 pieces,
lemon juice 1 tbsp., black pepper powder 1/2 tsp., turmeric powder a pinch, ginger garlic paste 1 tsp.,
salt to taste, onion powder 1 tsp.
Mix the ingredients together, rub the mix on the chicken pieces, refrigerate for 3-4 hours.
Bake the chicken on a 375 degree preheated oven for 30 minutes.
Kids love this dish. For a party don't worry......easy to prepare and delicious too....

Cauliflower mutter stew

 Cauliflower small 1, flowers separated, soak in salted light turmeric luke warm water for 10 minutes. Drain and marinate with lemon juice and salt to taste. Keep for half an hour. Microwave for 5 minutes and keep aside.
Frozen green peas 1/2 cup, onion 1,thinly sliced,
garlic cloves 2, ginger 1/2 inch piece, both finely chopped, coconut milk 1/2 cup, turmeric 1/6 tsp., coriander powder 1/2 tsp., cumin powder 1/4tsp.,
black pepper powder 1/4 tsp., garam masala 1/4 tsp., salt to taste, cooking oil 1/2 tbsp.
Heat oil in a shallow pan, drop in onion, sauté till transparent, add garlic and ginger, sauté till light brown, add curry powders, salt, add cauliflower, mix well, allow to cook in low flame, add green peas, sauté for 2 minutes, add coconut milk, allow to remain in low flame till, gravy thickens. Transfer into a serving bowl and serve with bread.
Good for a light dinner.

Carrot Upma

 Carrot 1/2 lb., grated, fried coarse semolina 2 cups, onion small 1,
chopped, ginger 1 inch piece chopped, green chilly 1, chopped,
curry leaf 1 sprig, cooking oil 1 tbsp., salt to taste, dried red chilly 2, mustard seeds 1/4 tsp.
Heat oil in a shallow pan, add dried chilly followed by mustard seeds, allow seeds to crackle, add curry leaves, onion and ginger, saute till tender, add green chilly, carrot salt, saute till tender, add semolina, combine well, then add 3 cups boiling water, mix well,
simmer flame, close with a lid and allow to cook for 3 minutes.

Remove lid, combine well, transfer into a serving bowl. Garnish with chopped cilantro.

Bhel...a light dinner....

Bhel mix 3 cups, tomato 1, onion small 1, both chopped, cilantro a little , chopped,
put all the three in a bowl.
Dates 7 to 10, remove seeds, mint leaves and cilantro quarter handful each, tamarind
concentrate 1 tsp., warm water 1/2 cup, grind the ingredients, pour over the first set
 of ingredients in the bowl.
Mix well and serve with a light and kind heart.
The sweet, sour, puffy and crispy nature of the dish will conquer your belly and mind.

Cauliflower dry subji

Cauliflower 1, separate flowers and soak it, in turmeric and salted warm water for 1/2 an hour.
Drain and steam for 10 minutes.
Frozen green peas 1 cup, tomato 2, cubed, onion 1, cubed, dried methi leaves 1/2 tsp., garlic
cloves 3, thinly sliced, salt to taste, vegetable masala 2 tsp., grape seed oil 1 tbsp., curry leaves,
1 sprig.
Heat oil in a shallow pan, drop in onion, saute till tender, add garlic and curry leaves , saute till
 aroma spreads,
add vegetable masala, stir for 30 seconds, add cauliflower and tomato, saute till tender, add
salt and green peas. Cook on low flame till the gravy cover the veggies.. Transfer into a serving bowl. Serve with roti, chapatti
 bread or even with rice.

Moong dal spinach stirfry

Moong dal 1 cup, soaked over night and steam cooked and keep aside.
Sambar cheera ( a type of locally grown spinach ), a bunch, chopped, shallots 6, chopped.
Cooking oil 2 tsp., mustard seed a pinch, dried red chilly 2, broken, salt to taste.
Grated coconut 1/3 cup, turmeric powder a pinch, cumin seeds, 1/4 tsp., green chilly 1,

garlic clove 1,grind coconut and rest of the ingredients to a coarsely texture and keep aside.

Heat oil in a pan, drop in dried chilly, mustard seeds, allow seeds to crackle, add few curry
leaves, add spinach, saute till tender and cooked, add salt, moong dal and coconut mix, mix well, allow to remain on low flame for 3-5 minutes, combine well and serve with rice and yogurt.
to remain in low f

Chick pea curry

Chick pea 1 cup, soak over night, and pressure cooked. coconut oil 2 tsp., onion small 1,
chopped,  garlic cloves 2, finely chopped, dried red chilly 2, broken, mustard seeds a pinch,
 curry leaf 1 sprig, salt to taste, chenna masala 2 tsp., tomato 1, chopped.

Heat oil in a pan, drop in dried chilly and mustard seeds, allow seeds to crackle, add curry

leaves, drop in onion and garlic, saute till tender, add salt and masala, stir for 30 seconds, add
tomato, saute till tender, add chick peas, mix well, reduce flame, allow to cook for 5 minutes, add
coconut milk and allow to bubble. Remove into a serving bowl and serve with naan and roti.
 

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Soy chunk kuruma

 Soy chunk 1/2 lb., soak in warm water for 10 - 15 minutes, squeeze, and keep aside.
Onion small 1, garlic cloves 2, both chopped, green chilly 1, silted, vegetable masala
2 tsp., tomato 1, chopped, salt to taste, cilantro little to garnish, vegetable oil 1 tbsp.,
thin coconut milk 1 cup.
Heat oil in a pan, drop in onion and garlic, saute till tender, add green chilly and tomato,
saute till cooked, add salt and vegetable masala, stir for 30 seconds, add soy chunks,
saute for a minute, allow to get blended for 3-5 minutes, Add coconut milk, allow to
bubble in low flame and remove into a serving bowl. Garnish with cilantro.

Serve with hot dry chapatti.

Simple cucumber salad

Salad cucumber 1, skinned and cut into 1 cm thin slices, lemon juice 2 tsp., black salt 1/2 tsp.,

cilantro required for garnishing.

Arrange cucumber in a plate, sprinkle salt and lemon juice. Garnish with fresh cilantro.

Keep for 10 minutes and have as side dish or main dish.

Excellent dish to loose weight.

Go for a dinner with this delicious healthy salad once in a week.

Sprouted moongdal Quinoa pilav

 Quinoa 2 cups, boil enough water in wok, add washed quinoa, cook till tender and threads appear
around each seed. Drain, allow to cool, run a fork to get it separates.
Sprouted moong dal 2 cups, steam cooked for 5 minutes.
Onion small 1, chopped, garlic cloves 2, finely chopped, green chilly 4, whole, curry leaf 1 sprig,
mace a little, nutmeg 1 inch piece, cloves 2, fennel seed 1/2tsp., olive oil 1 tbsp., salt to taste,
black pepper powder 1 tsp., garam masala 1/4 tsp.
Heat oil in a pan, drop whole spices, saute till fragrant, add onion, green chilly, garlic and half
curry leaves, saute till tender, add pepper, salt and garam masala, stir for 30 seconds, remove from
flame ,garnish with balance curry leaves. Serve with low fat yogurt cucumber salad and mango
pickle.

Couscous with greens

Couscous 1 cup, Boil 2 cups water adding salt to taste. Remove from flame add
 couscous and 1 tsp. butter, stir well, close with a lid. Allow to absorb. After 5-10
 minutes, when couscous is fully absorbed in water and cooked run a fork to make
 the mix loose.
Broccoli  1/2 lb., flowers separated, steamed for 5 minutes, frozen green peas 1/2cup,
onion chopped 1 tbsp., garlic clove 1, finely chopped, olive oil 1tbsp.
Heat oil in a pan, drop in onion, saute till translucent, add garlic, saute till fragrant,
add broccoli and green peas ,mix well allow to remain in low flame for 5 minutes.
Remove from flame, add couscous, combine well, adjust salt and serve with chilly sauce.

Spicy vegetable fried rice

Basmati rice 1 cup, cooked in 2 cups water adding salt to taste. Frozen carrot green peas mix
2 cups, frozen baby corn 1/2 cup. Both steamed cook and keep aside.
Red chilly flakes 2 tsp., chilly sauce 1 tbsp., tomato sauce 2 tbsp., salt to taste, grape seed oil
1 tbsp., onion chopped 1/4 cup, garlic cloves 2, chopped finely.
Heat oil in a pan, dropped in onion and garlic, saute till tender and aroma spreads, add vegetables
saute for 3 minutes, add chilly flakes and  sauces, saute for a minute, add rice, combine well,
adjust salt. Transfer into a serving bowl.
Serve with low fat yogurt.

Sauteed Brinjal (Egg Plant)

Brinjal (Egg Plant) 1 lb., sliced into thin 2 inch pieces, onion 1, chopped, curry leaf 1 sprig,
cooking oil 1 tbsp., salt to taste.

Heat a non sticky pan , drop in onion salt till tender. Add cooking oil, curry leaves followed by brinjal, add salt, saute for 2 minutes, close with a lid and cook in low flame. Every ten minutes
stir well and cook to the desired level. Serve with plain white rice and low fat yogurt.

Sprouted chickpea masala

Chickpea 1 cup, soak for a day, drain and allow to sprout.
Onion small 1, lemon juice 2 tsp., green chilly 1, all chopped, chicken masala 1 tsp.,
salt to taste, cilantro chopped 1 tbsp.
Pressure cook the ingredients, adjust salt, transfer into a serving bowl and
garnish with a little cilantro.

Green peas chicken rice

Boneless chicken 2 lb., cubed, marinate over night, with biryani masala 2 tsp., salt to taste in 2 tsp. lime juice, frozen green peas 1 1/2 cups, cook green peas in a little water with 1/4 tsp., sugar and
keep aside.
 Onion medium 1,sliced, garlic cloves 5, thinly sliced, cooking oil 2tbsp.,
cilantro chopped 4 tbsp., curry leaf 1 sprig, tomato 1, chopped, salt to taste, mace a pinch, clove 2,
nutmeg 2 inch, fennel seeds 1 tsp., basmati rice 21/2 cups, washed and drained.
Heat oil in a pressure cooker, drop in spices followed by onion and garlic, saute till tender, add half
cilantro, curry leaf, tomato, saute till cooked, add chicken, mix well, add a cup water, salt to taste,
and cook for a whistle. Allow to cool and vent out pressure completely, see the volume of juice in
chicken, add rice and add balance water if required to reach 5 cups for 21/2 cups rice. Adjust salt and pressure cook  for a whistle. Allow to cool, open cooker, add green peas, cilantro and combine well. Transfer into a serving bowl . Serve with low fat yogurt and pappad for a fun.

Mixed vegetable stir fry

A frozen pack of Mediterranean  blend ( carrots, cauliflower, zucchini, Italian green beans,
baby Lima beans and red peppers) 1 lb., steam cook for 5 minutes.
Onion small 1, garlic cloves 2, both chopped, curry leaf 1 sprig.
Cooking oil 1 tbsp., salt to taste, chicken masala 1/3 tsp., turmeric powder a pinch.
Heat oil in a pan, drop in half curry leaf, add onion and garlic, saute till tender, add salt
 and curry powders, stir for 30 seconds, add steamed vegetables, combine well and cook in
low flame for 10 minutes. Add balance curry leaves and serve with rice, bread or roti.
This dish is rich in vitamin A and C , which are antioxidants that support a strong immune system.

Upma with green peas

Semolina (coarse) fried 3 cups, frozen green peas 3 cups, onion small 1, ginger 1 inch piece,
green chilly 3, all chopped, coconut oil 1 tbsp., curry leaf 1 sprig, dried red chilly 2, mustard
seeds 1/4 tsp., cilantro chopped 1 tbsp., salt to taste.

Heat oil in a pan, drop in mustard seeds and dried chilly, allow to crackle, add curry leaf, onion and
ginger, saute till onion are transparent, add green chilly, saute for a minute, add frozen peas, saute till
tender ,add salt, semolina mix well, add 3 cups of boiling water , combine well .
Transfer to a serving bowl ,garnish with cilantro.

Toordal and ridge gourd

Toordal a handful, ridge gourd 1,shallots 4, garlic cloves 2, green chilly 2,tomato1,
all chopped, turmeric powder 1/4 tsp., cumin powder 1/4tsp., salt to taste,
curry leaf 1 sprig.
Cook the ingredients in a pressure cooker adding 1 cup water.
 Allow to cool, add a tsp. coconut oil. mix
well, transfer to a serving bowl ,garnish with cilantro.
Excellent with rice and chapatti.

Pineapple yogurt

Pineapple chunks 1 lb., green/riped chilly 7, as whole, garlic paste 1 tsp., shallots 5,finely chopped,
curry leaf 1 sprig, turmeric powder 1/3 tsp., cumin powder 1/2tsp., salt to taste.
Cook the ingredients in 1 cup water till soft.
Add 2lb. whisked low fat yogurt, adjust salt, allow to bubble in low flame, garnish with curry
leaves. Serve with plain rice or have it separate.
Those prefer hot, can smash the green chilly while use.

Sprouted moong dal carrot mix in coconut...

Moong dal 2 cups, soaked over night, drained and sprouted. Steam cooked for 7 minutes.
Carrot 4, chopped ,steam cooked for 3 minutes. Keep both aside.
Onion 1, garlic cloves 4, both finely chopped, finely grated coconut 1 cup, chilly powder
1/3tsp., turmeric powder 1/4tsp., cumin powder 1/4tsp., salt to taste., cooking oil 1 tbsp.,
cumin seeds 1/4tsp.,curry leaf 2 sprigs.
Heat oil in a wok, drop in cumin seed, half curry leaf, fry, add onion and garlic ,saute till
tender, add powders, coconut, salt ,mix well for 2 minutes, add dal and carrot, combine well,
adjust salt. Transfer in serving bowl, garnish with curry leaves.

Masala brown rice

Brown basmati rice 1 cup, pressure cook for 7 whistles in 21/2 cups water, adding salt to taste.
Carrot 2, cut into 2 cm cubes, cauliflower 1,small, flowers separated and thinly sliced, onion
small 1,thinly sliced, garlic cloves 3,thinly sliced, tomato 1, chopped, cilantro chopped 1 tbsp.,
garam masala 1/2 tsp., pepper powder 1 tsp., cinnamon stick 1 inch, mace a little, fennel seeds
1/2 tsp., cloves 3,cooking oil 11/2 tbsp., salt to taste.
Heat oil in a shallow wok, drop in onion and garlic, saute till aroma spreads, add  tomato saute
 till cooked, add cilantro and masala powders, stir for a minute, add vegetables and salt to taste,
 saute till tender and cooked. Reduce flame ,add rice combine well.
Transfer to a serving dish and serve with low fat yogurt.

Vegetable biryani

Basmati rice 2 cups, cooked in 4 cups water adding salt to taste.Keep aside.
Mixed vegetable pack  1lb.,( broccoli,carrot and water cress mix used here).
Ginger garlic paste 2 tsp., onion small 1,thinly sliced, pepper powder 1 tsp.,
turmeric powder 1/3tsp.,lemon juice 2 tbsp., salt to taste, cooking oil 2 tbsp.,
cinnamon stick 1 inch, cloves 4, fennel seed 1 tsp., mace a pinch, cilantro chopped 2 tbsp.
Heat oil in a shallow wok, drop spices, allow to splatter, add onion, saute till transparent,
add ginger garlic paste, stir, add vegetables, saute till tender, add salt, pepper and turmeric
powder, stir ,add lemon juice, reduce flame, add rice and cilantro,combine well.
Serve with cucumber salad.

Lemon ginger pickle

Lemon medium size 1, cut into small pieces with skin. Ginger  3 inch piece, garlic
cloves 5, green chilly 3, all three chopped, salt to taste, lemon juice 4 tbsp.
Combine the ingredients together and store in a clean air tight glass bottle.
Serve after a week. Nice with rice.
High in vitamin C ,good for cold, fever and intestinal problems.

Prawn noodles

Prawn medium sized 1/2 lb., peeled, deveined, cleaned and cooked adding salt to taste.
Celery ribs 4, sliced, onion 1,sliced, garlic cloves 4, thinly sliced, beans a handful, thinly
sliced, odon noodles  1/2 lb., cooked in boiled water, drained and keep aside.
Salt to taste, tomato sauce 2 tsp., chilly sauce 2 tsp., soy sauce 1 tsp., cooking oil 1tbsp.
Heat oil in a wok drop in onion and garlic, saute till tender, add beans saute till tender,
add prawns ,mix, add sauces and salt to taste, allow to remain for 2 minutes, add noodles
and combine well. Serve hot.

Moong Dal in coconut milk

Moong Dal splits 1 cup, turmeric powder 1/3tsp., garlic cloves 2, shallots 4, both chopped,
chilly powder 1/4 tsp., salt to taste, kasuri methi (dried)1 tsp., curry leaves 2 sprigs,
coconut milk thin 1 cup.
Pressure cook dal, shallots and garlic in 2 glass water for 3 whistles. Allow pressure to
vent out ,put cooker on low flame add turmeric, chilly powders, salt to taste and kasuri methi,
stir well, allow to boil, add coconut milk and allow to bubble, add curry leaves.
Serve with plain rice and rotis.

Brinjal masala

Brinjal 1 lb., sliced, onion 1,thinly sliced, tomato 1, chopped, cilantro chopped 1 tbsp.,
green chilly 2, chilly powder 1/2 tsp., coriander powder 1 tsp., turmeric powder 1/4tsp.,
pepper powder 1/2tsp., salt to taste, curry leaf 1 sprig, cooking oil 1 1/2tbsp.
Heat oil in a shallow pan, drop in onion, saute till transparent ,add brinjal ,green chilly,
curry leaves and salt, saute for three
minutes, reduce flame ,close with a lid, allow to become tender and cooked. Add curry
powders ,mix well and keep for 3- 5 minutes .Transfer to a serving bowl, garnish with
 and serve with roti/ rice.


 

Couscous with zucchini

Couscous 11/2 cups, boil 2 cups water, add 1/2tsp. ghee and salt to taste. Pour the water to
couscous bowl, close with a lid for 2 minutes, add grated parmesan cheese 1 tbsp. mix well
with a fork and keep aside.
Zucchini 2,chopped into 1/2"cubes, onion small 1, chopped, garlic cloves 3, chopped finely,
EVOO 1 tbsp., salt to taste, lemon juice 1 tbsp., black pepper powder 1/2tsp.
Heat oil in a shallow wok, drop in onion, saute till tender, add garlic ,saute till fragrant, add
zucchini, saute till tender, add lemon juice , salt to taste and pepper powder, mix well, simmer
flame , add couscous combine thoroughly and off the flame. Serve with  fish curry.

Spinach mint rice

Basmati rice 2cups,cooked in 4 cups water, adding 1 tsp. ghee and salt to taste. Run a fork
through cooked rice to keep it separated.
Baby spinach 1lb,mint 2 handful,grinded,shallot 6,ginger 2"piece,both grinded together,
lemon juice 1tblsp,vegetable oil 2tblsp,salt to taste.
Heat oil in a shallow pan, add shallot ginger paste, stir till fragrant, add mint stir till cooked,
add spinach saute till tender, add lemon juice, salt to taste, simmer flame mix well, add cooked
rice combine well and serve with yogurt.

Sweet potato salad

Sweet potato 1,skinned,cut into desirable size pieces,cook till tender adding salt to taste,keep aside.EVOO 1tblspn,crushed red chili 1tsp,lemon juice 2tsp,mustard sauce 2tsp,salt to taste,mix the ingredients,add sweet potato and combine well.
The dish is so good for it's sweet,sour,spicy and pungent odours.

Kidney bean curry

Rajma (kidney beans) 1 cup,soaked over night and pressure cooked in a little water.
Onion small 1,garlic cloves 3,chopped,chicken masala 2 tsp,salt to taste,
tomato 1, chopped ,cilantro as required,cooking oil 1tblspn,coconut milk 1/2cup.
Heat oil in a pan,add onion and garlic,saute till aroma spreads,add tomato,
saute till tender,add masala and salt, saute for a minute,add beans along with the water ,
mix,simmer flame and add half cup coconut milk,allow to bubble,garnish with cilantro.

Sweet potato kurma..

Sweet potato 1,skinned,cubed,cooked and mashed,keep aside.
Onion small 1,garlic cloves 3,ginger 1"piece,all three chopped,
Tomato small 1,chopped,cilantro chopped 1/4cup,salt to taste,
turmeric powder a pinch,black pepper powder 1/2tspn,garam masala
1/4tspn,coriander powder 1/2tspn,vegetable oil 1tblspn,coconut milk 1/2cup.
Heat oil in a wok,drop in onion,garlic and ginger,saute till light brown,
add tomato,saute till cooked,add curry powders,salt,mix well,add
sweet potato puree,combine,simmer flame,add coconut milk,allow to bubble.
Garnish with cilantro ,serve with chapatti.

Toordal with greens..

Toordal 1 cup,pressure cooked,
Spinach copped 2 cups,shallots 4,garlic cloves 3,ginger 1"piece all chopped.
Vegetable oil 1tblspn,cumin seeds 1/3tspn,kasurimethi 1tspn,salt to taste,turmeric
powder 1/4tspn,dried red chilly 2,coriander powder 1/2tspn,garam masala 1/4tspn.
Heat oil in a wok,drop in cumin seeds,allow to splutter,add dried chilly,saute,
add spinach,saute till tender,add curry powders,kasurimethi,combine well,
add toordal and enough boiled water to make the required consistency.Allow to
boil and serve with chapatti.

Cauliflower mix in soy sauce

Cauliflower 1,flower separated,and steamed for 3 minutes.Celery rib 1,chopped,
bok choy 4 ribs ,chopped,onion small 1,sliced,garlic clove 4,thinly sliced,soy sauce 2 tspn,
chilli sauce 2tspn,vegetable oil 1 tblspn,salt to taste.
Heat oil in a pan,drop in onion and garlic,saute till tender,add cauliflower,celery and stem
of bok choy,saute till tender,add sauces and salt,combine well,add bok choy leaves,saute for
two minutes and serve.
This crunchy soft dish serves good protein,fiber and antioxidants.

Brinjal potato masala

Brinjal 1,potato large 1,onion small 1,all thinly sliced.Garlic 3 cloves,ginger 2"piece,
both finely chopped,cooking oil 1tblspn,mustard seeds a pinch,cumin seeds 1/4tspn,
salt to taste,black pepper powder 1/2tspn,coriander powder 1tspn,turmeric powder 1/4tspn,
garam masala 1/2tspn.
Heat oil in a wok,drop in mustard and cumin seeds,allow to splatter,add curry leaves,add
onion,saute till transparent,add garlic and ginger,saute till aroma spreads,add potato,saute
for 3minutes,add brinjal,saute till cooked,add salt and masalas,combine well,sprinkle water
if required,close with a lid,simmer flame and cook till the mix is dry.
Good for chapatti and naan.

Crunchy sweet salad

Cucumber 1,apple 1,peach 2,apricot 2,slice all to 2"pieces.Lemon juice 2tblspn,
black pepper powder 1/2tspn,salt to taste.
Combine the ingredients.
Excellent for a main meal after fasting.

Protien salad

Blacked eyed beans 1cup, soaked for 6hours and cooked soft.
Onion small 1, cucumber small 1, tomato medium 1, cilantro as required, all chopped.
Dip onion chops in 2tbsp., lime concentrate to tenderise, top up with other veggies.
Add salt to taste, combine well and serve.
This high protein salad can be treated as a main meal also.

Shallow fried tilapia ....

Tilapia fillets 2,halved,all purpose flour 1tblspn,salt to taste, lemon pepper 1tspn,black pepper
powder 1/2tspn,turmeric powder a pinch. Pat dry fillets with paper towel, mix the other ingredients


together and powder the fillets. Keep for an hour.
 EVOO 1tblspn,
Heat oil in a pan, shallow fry both sides and serve with sautéed
broccoli.
Those who are worried of carbs can have this yummy dish as dinner.