Bitter Gourd / kakarakaya pachadi.

Bitter gourd has an important place in traditional medicine and cuisine. For centuries , bitter gourd has been used as a remedy for a range of health conditions, especially type-2 diabetes. Though harsh in taste, in India this bitter gourd is cooked in many ways and each region has its own variations .. This is a very easy and a simple version for preparing bitter gourd chutney/pachadi.

Ingredients:-

Bitter gourd(kakarakaya) – 150gms

Curd -1cup

Coconut-1/2 cup (grated)

Lime juice -2tsp

Green chillies-2-3

Oil-2tsp

Salt-1tsp (as per the taste)

Cumin-1tsp

Jaggery-1tsp(optional)

Turmeric -1/2 tsp

Procedure:-

Wash the bitter gourd , remove seeds and chop.

Add lime juice , salt ,turmeric and leave aside for 30mins.wash and drain.

Heat oil and sauté chopped bitter gourd till light brown and set aside.

Coarsely grind coconut ,cumin ,green chillies , jaggery and mix with curd.

Add this curd mixture to the fried bitter gourd and let it cook for 5mins. Add salt if needed.

Bitter gourd pachadi is ready to serve.

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Soya Bean Rice / Soya Rice

Soya bean rice, it’s a healthier variety made with rice. There are many types of rice dishes like tamarind rice, ghee rice, lemon rice etc.. Soya bean rice, I could say that this recipe is far healthier than the rest as soya is considered to be a source of complete protein, amongst many others. Good for vegetarians and also for the people who want to reduce the amount of meat they eat, as soya protein can be a good substitute for animal products.

Ingredients:-

Soya Beans -1/2cup

Basmati Rice -1 cup

Ginger Garlic paste -1tsp

Green Chili paste -1tsp

Cinnamon -1” piece

Cloves -1

Oil -6tsp

Water -1 ½ cup

Salt –to taste

Procedure:-

Soak soya beans overnight.

Heat oil in a pressure cooker .add cinnamon, cloves, washed and cleaned rice and fry till for 5mins.

To this add the green chili paste, ginger garlic paste and fry for another 2 mins so that the raw smell goes off.

Add water, soaked soya beans and little salt (as per the taste) and when it starts boiling, cover the pressure cooker and cook for two whistles.

Just need to wait for the pressure to come down and yes, soya rice is ready to serve.

Note:-

You can do this recipe with the left over rice and use sprouted soya beans instead.

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Oatmeal Cookies

 

Finally a whole wheat cookie that tastes good!

SERVINGS
Makes approximately 3 dozen cookies 

INGREDIENTS
1/2 pound (2 sticks) unsalted butter, softened
1 cup brown sugar, packed
2 eggs
2 cups sifted whole wheat flour
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon ground allspice
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 cup plus 2 tablespoons milk
2 cups quick cooking rolled oats 

PREPARATION
1. Preheat the oven to 350 degrees F. Lightly oil a baking sheet.

2. In a large bowl, cream together the butter and brown sugar, then beat in the eggs one at a time, scraping down the sides of the bowl as needed.

3. In another bowl sift three times the flour, salt, baking soda, and spices. Add half the flour mixture to the butter mixture, then half the milk, whisking to incorporate. Repeat with the rest of the flour and milk. Gently fold in the oats.

4. Drop the dough by rounded tablespoons onto the prepared cookie sheet, about 2 inches apart. Bake until the cookies are golden brown, but the centers are still soft, about 10 minutes. Transfer to a wire rack to cool.

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Banana Oat Bread

Banana-Oat Bread

 A great way to use bananas that are a little past prime.

Rich and moist banana bread gets a texture boost with the aid of quick cooking oats.

SERVINGS
16 

COOK TIME
70 

TOTAL TIME
90 

INGREDIENTS
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
2 cups plus 3 tablespoons all-purpose flour
1 cup plus 3 tablespoons quick-cooking oats
1/2 cup plus 3 tablespoons brown sugar
1/2 cup (1 stick) plus 3 tablespoons margarine or butter
1 cup mashed bananas (about 2 ripe large bananas)
1/4 cup milk
2 teaspoons vanilla extract
2 large eggs 

PREPARATION
1. Preheat oven to 350 degrees F. Grease a 9" by 5" loaf pan.

2. In large bowl, mix baking powder, baking soda, salt, 2 cups flour, 1 cup oats, and 1/2 cup packed brown sugar until blended. With pastry blender or two knives used scissor-fashion, cut in 1/2 cup margarine or butter (1 stick) until mixture resembles coarse crumbs. Stir in mashed bananas, milk, vanilla extract, and eggs just until flour is moistened. Spoon batter into pan.

3. Prepare crumb topping: In small bowl, with fork, mix 3 tablespoons flour, 3 tablespoons oats, 3 tablespoons brown sugar, and 3 tablespoons margarine or butter until blended. Sprinkle crumb topping evenly over batter.

4. Bake bread 1 hour and 10 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack 10 minutes; remove from pan and finish cooling on wire rack.

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Making of Bran biscuits Recipes

Ingredients:-

Plain flour - 1 cup
Wheat bran - 3/4 cup
Ghee - ½ cup
Jaggery grated- 1 cup

Method:-

Beat ghee till creamy. 
Add flour, bran and jaggery. 
Mix to form smooth dough. 
Cover with a wet cloth .Keep aside for 3 hrs. 
Roll out the dough into desired thickness and Cut into desired shapes, with biscuit cutter. 
Bake in a preheated oven at 200˚C  for 12-15 minutes  or till done. 

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Making of cheese pizza Recipes

Ingredients: -

Whole wheat flour -2tsp

Refrigerated pizza crust -10 ounces

 Tbsp. olive oil -2 tsp

Low-fat ricotta cheese -1/2 cup

Basil –1/2cup

Small onion, minced -1

Garlic Cloves, minced -2

Salt -1/4 tsp (optional)

Shredded part-skim mozzarella

Cheese- 4 ounces

Mushrooms, chopped -2cups

Large red pepper -1 cut into strips.

Method:-

• Preheat oven to 425 °F.

• Spread whole wheat flour over working surface. Roll out dough with rolling pin to desired crust thickness.

• Coat cookie sheet with vegetable cooking spray. Transfer pizza crust to cookie sheet. Brush olive oil over crust

• Mix low-fat ricotta cheese with dried basil, onion, garlic, and salt. Spread this mixture over crust.

• Sprinkle crust with part-skim mozzarella cheese. Top cheese with mushrooms and red pepper.

• Bake at 425 °F for 13–15 minutes or until cheese melts and crust is deep golden brown.

• Cut into  slices and serve.

Note:-

Serve your pizza with fresh fruit and a mixed green salad garnished with red beans to balance your meal

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Carrot Puff dessert

2 cups sliced carrots, cooked
2 tablespoons melted margarine
2 large eggs
1 cup reduced-fat sour cream
5 1/2 teaspoons suger free
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 tablespoons chopped walnuts

1. Process carrots in food processor until smooth. Combine carrots and remaining ingredients, except walnuts.
2. Pour mixture into 6 greased 1 cup souffle dishes, or a 4 cup souffle dish; sprinkle with walnuts.
3. Bake in preheated 350°F (175°C) oven until carrot mixture is puffed and set, 25 to 30 minutes for the 1 cup souffle dishes, about 45 minutes for the 4 cup souffle dish. 

Makes 6 servings

Tip: Carrot puff can be assembled in advance; refrigerate, covered, in souffle dishes up to 24 hours. Bake in preheated 350°F (175°C) oven until puffed and set, 35 to 40 minutes.

Nutrition Information Per Serving: 166 cal., 4 g pro., 11 g carbo., 12 g fat, 86 mg chol., 205 mg sodium.

Food Exchanges: 2 vegetable, 2 fat.

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