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.

Sauteed broccoli

Broccoli 1,flowers separated,EVOO 2tspn,balsamic vinegar 2tspn,salt to taste.
Heat oil in a pan, drop in broccoli, saute for 3 minutes, add salt and vinegar, toss
for 2 minutes serve with grilled chicken or fish.

Delicious chicken for dinner

Chicken drumsticks 5,skinned and incised, sprinkle salt and black pepper powder on
the pieces along with 1 tablespoon lemon juice and keep for 2hours.
Yellow squash 2,onion 1,tomato 2,all cubed, garlic cloves 5,ginger 2"piece ,both finely
chopped, celery rib 1,chopped,salt to taste,kasurimethi 2tspn,turmeric powder 1/4tspn,
EVVO 1tblspn,black pepper powder 1/2tspn.
Heat oil in a pressure cooker, drop in onion, garlic and ginger, sauté till light brown,add
turmeric powder and kasurimethi followed by chicken pieces and half portion celery. Stir
well,add 1/4 cup water and allow to cook. When pressure formed, off the flame, allow to
cool ,add veggies,pepper powder and salt, mix well, allow to cook tender.
This super flavoured juicy dish is excellent with breads and buns and suited for all ages.

Mahi mahi fish in lemon juice with cilantro

Mahi mahi fish fillet 1lb,cut into 2"cubes,shallots 5,ginger 2"piece,garlic clove 3,all
three finely chopped,riped chilly 3,turmeric powder 1/4tspn,kashmir chilly powder 1tspn,coriander powder 3/4 tspn,lemon juice 2tblspn,salt to taste.
Add all the ingredients except fish in 2 cups water,allow to boil,add fish at boiling point,allow to cook,add cubed tomatos (2 nos),cook till tender,then add 2 tblspn coconut cream,dissolve and
allow to bubble.Take out from flame,add 2tblspn chopped cilantro,swirl the wok and serve.
More the time taken to serve ,more will be the taste.
This simple,healthy dish is superb with white rice.

Sauteed yellow squash and zucchini

 

Yellow squash 1,zucchini 1,cut into small pieces with skin.
Shallots 6,garlic cloves 2,both finely chopped,
vegetable oil 1tblspn,black pepper powder 1/2tspn,salt to taste, scallion chopped 1tblspn.
Heat oil in pan, drop in shallots and garlic, sauté till tender, add veggies, sauté till tender,
add pepper powder and salt, mix well for a minute. Transfer to a serving dish and garnish
with chopped scallion.
So simple to prepare, tasty with rice and curd.

Simple kichdi

Brown basmathi rice 1cup,moong dal splits 1/2cup,EVOO 1tblspn,whole black pepper 1/2tspn,

clove 2,star anise 1,mace a little,salt to taste.

Heat oil in a small pressure cooker,add spices,allow to splutter,add salt,washed rice and dal,add 31/2cups water,cook till pressure forms full,allow pressure to vent out,serve hot with carrot raita.This dish is extremely healthy.

Sauteed mushroom

Mushroom 250gm,sliced,onion 1,thinly sliced, garlic cloves 3,chopped and crushed,
EVOO 1tblspn,salt to taste, lime juice 2tspn,pepper powder 1tspn,chopped cilantro 1tblspn.
Heat oil in pan, drop in onion,garlic,saute till tender, add mushroom, mix well, close with a lid,
allow to remain in low flame, when tender add lime juice, pepper powder and salt to taste.Garnish
with cilantro before serving.
Good for rice and chapatti.

Black eyed bean curry

Black eyed bean 1 cup, soaked over night, pressure cook and keep aside.
Onion 1,garlic cloves 2,tomato 2,all three finely chopped.
Vegetable oil 1tblspn,chicken bouillon cube 1,coriander powder 2tspn,pepper powder 1/2tspn,
gram masala 1/3tspn,cilantro chopped 2tblspn,salt to taste.
Heat oil in a wok, add onion and garlic ,sate till tender, add tomato, sauté till cooked, add chicken
cube,masalas,salt,add cooked beans, adjust gravy add enough boiling water, simmer flame, allow to
reach a semi thick consistency.
This high protein dish is excellent for all the main meals along with bread,rottis ,aappam and puttu.

Vegetarian Noodle soup

Canton noodles 100gms,cook in boiling water for 3 minutes, close with a lid, allow to remain
for 5 minutes, then drain and keep aside.
Bok Choy 1,bunch,trimmed,chop bottom stem,separately,slice rest stem and leaves ,keep separately.
Baby spinach 1/2bunch,celery ribs 2,chopped.scallion 2,chopped,shallots 5,chopped,garlic cloves 2,
crushed,ginger 1"piece,crushed.
Heat 1/2lit water in a wok, add bok choy bottom stem and celery stems,shallots,garlic and ginger, allow to boil
for 3-5minutes,simmer flame and allow to simmer for 15 minutes. Add salt to taste. Broth is ready.
La choy soy sauce 1tblspn,tomato sauce 1tblspn,balsamic vinegar 1tblspn,black pepper powder 1tspn.
Heat 1tblspn,EVOO,(extra virgin olive oil) in a wok, add spinach, bok choy tender stem, sauté to
tender, add sauces,noodles,combine,add broth sieved, allow to bubble, simmer flame, adjust salt, add bok choy leaves, transfer to a serving bowl, garnish with scallion.
A healthy excellent dish for all ages.