Kansar: Traditional Gujarati Sweet Dish

KANSAR: Traditional Gujarati Sweet Dish 

Dr. OZ  has very good ideas about healthy lifestyles from all over the world. Often his discussions take me back to my roots. I was watching his show and the topic was "Cracked Wheat for Anti-aging."

 Our ancestors' knew all about the food with high nutrition value which includes cracked wheat.  Here is the good old traditional sweet dish using cracked wheat which is made on any auspicious day such as wedding, festivals like Diwali.
Kansar is believed to bring  good Luck!!

Preparation time: 5 minutes
Cooking time: 15 minutes
Cooking level:  easy

Ingredients
3/4 cup Cracked Wheat or Wheat Germ
1/4 cup Whole Wheat flour
4  Cups water
3 tbsp Jaggery or Molasses or Agave Nectar or brown sugar
2 tsp White fine sugar in powder form for sprinkling
3 tbsp Ghee or Unsalted butter

For vegan and Jain  may use canola oil.

Preparation
1.Mix cracked wheat and wheat flour.
2. Add 1tbsp of ghee or clear butter or oil for vegan in the flour.
3. In a medium sauce pan, boil the water add jaggery or molasses or agave nectar for sugar free recipe
4.Add crack wheat with flour mixture in boiling water.
5. Mix well and cook for 15 minutes on a low heat.
6.Check for water is absorbed completely.
7. Take it out in a plate sprinkle with ghee/oil and powdered sugar.
Enjoy!!

Kadai Tofu/Paneer

During my recent  trip to New Zealand. I found  Indian restaurants' spread all over the town. Me and my  husband  love to eat at Indian restaurants wherever we go. Needless to say I often end up in Indian restaurant as first choice. I found one panner dish in the restaurant that was amazing- Kadai Paneer.
Often at home, I try to cook healthy as much as possible. So at home I make the vegan recipe substituting tofu for paneer. .

Cooking level : Medium
Preparation time 10 minutes
Cook time 10 minutes
Serves: 3-4

AO = AntioxidantDF = Dairy FreeGF = Gluten FreeHF = High FiberHP = High ProteinJ = JainLS = Low SugarV= Vegan

Ingredients:
One pack extra firm tofu or regular panner
2 tbsp whole dried coriander seeds
2-3 whole red chilis to taste optional for spiciness
1/4 tsp turmeric powder
Red,Green and Yellow bell peppers cored and cubed
2 tbsp oil
4 cloves of garlic for( Jain may omit garlic)
1 tsp ginger paste (Jain may omit ginger)
2 tbsp of tomato sauce (canned or regular)
salt to taste
You may use chili garlic sauce for more spiciness instead of coriander seeds and red chillis.

How to make:
Freeze tofu over night. When ready to cook thaw  tofu and drain excess water. Slice it into cubes set aside.
For Paneer slice into cubes.Ready to use cubes are also available in the grocery store.
Spray oil of your choice on paneer/tofu.
In toaster or oven bake it for 10-15 minutes on 200 degrees.
Grind red chilies and coriander seeds into coarse powder.
On a medium high heat, heat 2tbsp of  oil in a wok
Add garlic and ginger paste, bell peppers, salt, and coarse coriander powder saute it for 3-4 minutes.
Add Tofu /paneer cubes
Mix with wooden or plastic spatula. So, that tofu or panner cubes are intact
Add tomato sauce and cook it  for few minutes on a low/medium heat.
Serve with your favorite roti, rice or pita bread.
Enjoy!

Raw Green Tomatoes Subji or Pickle

Autumn is Here!!  My vegetable garden is almost done for the season:(
If you are left with plenty of raw green tomatoes or If you love green tomatoes!! Here is the recipe with raw green tomatoes.

Cooking Level: Very easy
Preparation Time: Five minutes

Green Tomatoes 

Cooking Time: Ten minutes

Ingredients:

4 medium size raw green tomatoes
1 Tsp of Sesame seeds
1/2 tsp Mustard seeds
1/4 tsp Cayenne pepper
1 tsp Brown sugar or Jaggery/Molasses
1/4 tsp Turmeric
1 tsp each Coriander & Cumin powder 
1 tsp oil

Salt to taste

Preparation:

1. Microwave diced tomatoes in microwave oven for 3-4 minutes. Set aside.
2. In a small saucepan, heat the oil on a medium high heat.
3. Add mustard and sesame seeds. Add jaggery/molasses or brown sugar and stir until sugar turns brown in color.
4. Add salt ,coriander, cumin powder, turmeric, cayenne pepper and tomatoes.
5. Cook for 4-5 minutes till it mixes well.
6. You can note that it will change color to golden yellow.and now its ready to serve. Tomato subji can be stored as pickle for a week in a  refrigerator.    Also, you can make green tomatoes Enchilada sauce aka Verde sauce. Salsa or  fried tomatoes. Enjoy!!

 Did you know!!  green tomatoes are Very low in saturated fat,  No cholesterol,  High in dietary fiber,  High in iron,  High in manganese,  High in magnesium, High in niacin, Very high in pantothenic acid, High in phosphorus, Very high in potassium,  High in thiamin, Very high in vitamin A, High in vitamin B6, Very high in vitamin C. 

Ridge gourd -Turia with split mung Dal

This a basic easy recipe for the healthy meal. It is easy and quick and fulfilling.

Ingredients:

3-4  cups of washed,cubed turia or ridge gourd,
 1 cup split moong dal aka green gram washed and soaked  for two hours  
1 tsp lemon juice or you may use diced tomatoes
2 tbsp ground coriander (dhaniya powder) and cumin (Jeera) powder
1/4 tsp turmeric powder
1/2 tsp red chili powder or cayenne pepper 
2 tbsp oil
1 tsp fresh cut ground ginger
1 tsp green chili diced or paste or Cayenne pepper
salt to taste
Directions:
In a saucepan on medium heat add oil. 
Add cut turia and saute for two minutes.
Add soaked mung dal and stir.
Once it starts sizzling add all the spices (except lemon juice or tomatoes) and half a cup of water.
Mix it well. cover and let it cook for 3-4 minutes.
Stir occasionally.
Check to see if dal is cooked  by pressing a kernel between your thumb and forefingers.Once it is cooked dal will change color.
 Add lemon juice or cut tomatoes.

Tips: this recipe can be done as a semi liquid by adding a little more than 1/2 cup water and cook for 3-4 minutes more.
Enjoy with indian bread ( roti), Pita Bread, Tortilla, and rice.

Prep time: 5 minutes

cooking time:  10-12 minutes
Serves:  3-4

Level: very easy recipe

Recipe type: AO = Anti-Oxidant ,
 DF = Dairy Free
,GF = Gluten Free,
HF = High Fiber,
 HP = High Protein,
 J = Jain,
 LS = Low Sugar
 V = Vegan

Stuffed Okra

Okra is widely available all over the world. There are numerous ways one can make okra subji. One of my favorite ways is stuffed okra with a special blend of spices and ground peanuts. Okra lovers will definitely enjoy this recipe. It takes a little bit of time but it is well worth it.

Recipe Type: Jain, Vegan, Gluten Free and full of vitamins and anti-oxidants.
Cooking Time:  35 minutes
Difficulty Level: Easy to make if you cook regularly.

2 lbs. Okra, washed and dried with a paper towel.  Cut both ends off and make a slit in the middle.

Ingredients:

2	Lbs.	Okra
		Salt to taste
1/4	Tsp	Red Chili Powder
1/4	Tsp	Turmeric
2	TBsp	Cumin and coriander powder, little more than usual
3	TBsp	Ground Peanut Powder
1	Tsp	Fresh Grated Ginger
1	Tsp	Fresh Grated Green Chili
1	TBsp	Besan or Chick Pea Flour
2	TBsp	Coconut flakes, optional to garnish
		Chopped Cilantro to garnish
3	TBsp	Oil

How to Prepare:

1. Mix all the spices and fill in the slit of okra. Set aside.
2. On medium heat in a wok add oil.
3. Add stuffed okra and let it sizzle. Use wooden spatula to stir occasionally.
4. Mix it gently covering oil.  Let it sizzle for 5 minutes.
5. Transfer it to a glass pan or corning ware. Cover with saran wrap.
6. Microwave it for 3-4 minutes. Check that okra is tender and done.
7. If it is not done, microwave again for 2-3 minutes.
8. Garnish with cilantro and coconut flakes.
9. Serve with warm roti.
10. Enjoy!!!

Serving Size is 1/10 of Recipe.

Let me know what you think by leaving a comment!

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Fruit Cup for the Spring

Fruit cup

This is a great recipe for any season.  It is versatile with many fruits. Here, I've used mostly pears, apples and cherries.

Cooking Preparation Time: 30 Minutes                          
Cooking Assembly Time: 10 Minutes        
Serves: 12
Recipe Type: Vegan

Ingredients:

6		Peeled & Sliced Fresh Pears or Apples
1/2	Cup	Pitted Fresh or Dried Cherries
1	TBsp	Lemon Juice
2	Tsp	Vanilla Extract
1/2	Cup	Packed Brown Sugar
1	TBsp	Cornstarch
1/2	Tsp	Ground Cinnamon

Toppings:

1/3	Cup	Toasted Chopped Pecans
1/2	Tsp	Ground Cinnamon
1/4	Tsp	Ground Nutmeg
1/4	Cup	Butter
3/4	Cup	Old Fashioned Oats
1/2	Cup	Brown Sugar
1/3	Cup	Flour

How to Prepare:

1. Combine apples or pears, cherries and lemon juice in a mixing bowl. 
2. Set aside so it won't go black.
3. In a different bowl, combine vanilla, brown sugar, cornstarch and cinnamon.
4. Gently mix pears or apples with the cornstarch mixture. 
5. Let it sit for an hour or two.
6. Refrigerate.
7. For the Topping, combine oats, brown sugar, flour, pecans, cinnamon and nutmeg in a bowl. 
8. Add butter.
9. Mix it well and set aside.
10. After refrigeration, place apple or pear mixture in a small 9 inch baking dish.
11. Garnish with oat topping mixture.
12. Bake at 350 degrees for 30-40 minutes. 
13. When it starts to bubble or turn golden brown, it is ready to eat.

I enjoy my fruits with dash of sweetness, warm and healthy.  Vanilla ice cream is best with the warm fruit.  Oberweis Vanilla Ice Cream is my favorite.

Fruit cup

Nutrition Facts based on original recipe.

Substitutions will cause values to change.

Mutter Methi Malai - Peas with Fenugreek Leaves

Methi Mutter Malai

This is a very simple, no-fuss recipe with touch of elegance. It is very quick and healthy. It is also very versatile with many ingredients that can be easily substituted and it still remains very tasty. The goodness of the leaves and peas served in this way will be delightful to everyone in your party.

Cooking Time: 25 minutes
Serves: 4
Recipe Type: Vegan (omit milk for water & butter for oil)
                      Jain (omit garlic, ginger and onion)

Fresh Methi & Frozen Peas

Ingredients:

1	Cup	Frozen Thawed Peas
1	Cup	Frozen Thawed Fenugreek Leaves
1	Cup	Fresh Fenugreek/Spinach Leaves
1/2	Cup	Chopped Onion (optional)
2	Cloves	Garlic (optional)
		Salt to taste
1	Tsp	Green Chili (optional)
1	Tsp	Ginger Paste
1	Tsp	Cornstarch
2	Cup	Milk/Water
3	TBsp	Butter/Oil
1	Tsp	Coriander Powder
1	Tsp	Fennel Seed Powder
1/4	Tsp	Nutmeg Powder
1/4	Tsp	White Pepper
1/2	Cup	Cashews

Or:

Instead of taking the time to blend all of the spices, you can cook this dish faster by using Suhana, Rasoi, a ready-made package mix. All of the spice packages vary in taste. You may like one particular brand over another. I have tried the Suhana name brand package and I thought it was little sweet for me.  Some ready-made packages are spicy so I add only a spoonful and add the rest of the spices on my own. The advantage to making it this way is that it is very quick and it gives the dish a very unique taste.

How to Prepare:

1. For Gravy, soak the cashews in a 1/2 cup milk or water for at least an hour. 
2. Blend it very well.  
3. Add ginger, garlic, onion and spices (omit ginger, garlic, onion & fennel seeds for Jain recipe)
4. In a medium sauce pan, heat the butter (oil for vegan) and add the gravy. 
5. Let it cook for about 5 minutes.
6. Gravy will start to change color.
7. Mix 1 tsp of corn starch with milk/water on the side.
8. Add peas, fenugreek leaves and fresh leaves if you have them. 
9. Let it cook for 2 minutes.
10. Add remaining milk with corn starch. 
11. Stir continuously.
12. Cover and let it cook for 6-7 minutes on low heat.
13. You will notice that the gravy is thick and when the peas and leaves are cooked it changes color.
14. Serve it wit Naan or roti.  
15. It also complements rice dishes. 
16. Garnish with cream.
17. Green peas can be easily substituted with paneer.
18. Mushrooms or baby corn also taste great in this gravy.

Nutrition Facts based on original recipe.  

Jain or Vegan versions and substitutions will cause values to change.

Mutter Paneer

Mutter Paneer

Mutter Paneer is a very tasty vegetable dish in North India. It takes a little bit of time to prepare but it is worth it. It takes a few steps to prepare this dish. The steps can be done in advance so it is done quickly.

Cooking Level: Intermediate
Cooking Time: 30 minutes
Recipe Type: Jain (omit ginger, garlic and onion) & Gluten Free

Ingredients

Ingredients:

2	Cups	Paneer- Indian cottage cheese that can be made at home
		or store-bought.  Fried paneer is also available at some
		grocery stores. If it is in a bar, cut the bar into small cubes as shown in the picture.
1	Cup	1 cup frozen thawed peas
		Salt to taste
2	TBsp	Oil
3		Medium Tomatoes
1/2	Cup	Cashews/Almonds
1	Tsp	Ginger Paste
1	Tsp	Green Chili Paste
1	TBsp	Coriander Seeds
1	Tsp	Cumin Seeds
1/4	Tsp	Red Chili
1/4	Tsp	Turmeric
1		Small Chopped Onion
2		Garlic Cloves
1/2	Cup	Water

Fried Paneer

How To Prepare:

1. Soak all the spices including cashews/almonds in a half cup of water for about half an hour. 
2. You can add onion, ginger, garlic and tomatoes (omit if Jain Recipe) to spice and nut mixture. 
3. Blend mixture in a blender and set aside. 
4. In a skillet on medium heat, fry the paneer cubes until golden brown. 
5. Take them out and set aside.
6. In the same skillet, fry the spice, nut, onion, garlic and tomato mixture.
7. Add peas and let it simmer for 3-4 minutes.
8. Add fried paneer and simmer for 5-10 minutes on medium-low heat.

Tips: It is a very good idea to make this recipe a couple of hours ahead so paneer can soak in some gravy until it settles.  I like to serve it with rice and warm tortillas.

Nutrition Facts based on original recipe.  

Jain version and substitutions will cause values to change.

Dahi Wada - Dal Balls with Yogurt

Dahi Wada

Dahi wada is very famous all over India and is a very popular dish in Northern India. It is also in the chaat family. This is how I make Dahi Wada for my family.  It is made from Urad Dal, also known as Black Split Dal or Split Matep Beans. It is full of protein and is an excellent source of many minerals, calcium and potassium. The high fiber content yields complex carbohydrates which aids digestion and is effective in stabilizing blood sugar.

Preparation Time: 25 Minutes
Cooking Difficulty Level: Medium
Recipe Type: Jain, Gluten Free & Vegan (by omitting yogurt)
Frying Time: 20 Minutes
Assembly Time: 10 Minutes
Serves: 12

Wada Can be eaten with Chutney and Sambhar  without yogurt..

Urad Dal/Split Matepa Beans

Ingredients:

1	Cup	Urad Dal
2	TBsp	Green Chili Paste
2	TBsp	Fresh Ginger Paste (omit for Jain recipe)
		Salt to taste
		Few pieces of cashews and raisins (optional)
6-7	Tbsp	Tamarind and Date Chutney
4	Cups	Whipped Yogurt
		Big Bowl of Cold Water Room Temperature
		Salt to Taste
		Roasted Cumin Powder
		Red Chili Powder
		Canola Oil to Deep Fry Chopped Cilantro

Frying Dal Balls

Soaking in Water

How To Prepare:

1. Clean Dal so that there are no small stones that are sometimes found with them.
2. Wash thoroughly.  
3. Soak for 3-4 hours.
4. Strain Dal and blend with just the right amount of water, not too much, until it blends smoothly.  
5. Grind to a little coarse consistency.  
6. Add green chili, ginger paste, salt, a handful of cashews and raisins.
7. Mix it well.  
8. Dough is ready for frying.
9. To deep fry, heat the oil in  a wok. 
10. Either with your fingertips or with a tablespoon gently ease the Dal mixture into the heated oil. Care should be taken not to scald yourself. The Dal mixture will puff up in the hot oil.  
11. Gently turn them over and fry until they are golden brown. 
12. Take them out of the frying pan and drain on a paper napkin. 
13. Fry only 4-5 balls at a time so you don't overcrowd the wok. 
14. Wada is ready.
15. Soak the balls or wada in a large bowl of about 3 glasses of room-temperature cold water for about 20 minutes.  
16. Gently remove the wada from the water and press them between your palms to remove any oil and water. 
17. Place the dry wada on a platter.
18. Whip up the fresh low fat Dannon plain yogurt.  Add salt.  If the yogurt is old and sour, add one teaspoon of sugar (optional).
19. Pour whipped yogurt on wada on the platter.
20. Pour date and tamarind sauce- sweet chutney on top of yogurt.
21. Garnish with chili, roasted cumin powder and cilantro. 
22. I sometimes add black rock salt and black pepper (optional).
23. Refrigerate it for an hour or two. 
24. It makes almost 40-45 wada.
25. ENJOY!!

Garnish of Yogurt, Tamarind Date Sauce & Spices

Ready Dahi Wada

Khandvi -Dahiwadi- Chickpea Flour Rolls

Khandvi Chickpea Flour Rolls

Khandvi is a famous traditional Gujarati dish. In India, the state of Gujarat is very famous for its delicacies. This is one of the so called delicacies. It requires practice and speed to roll it.  My kids use to call it "carpet" because it is rolled on foil paper or on the flat surface of a thali or dish.  It is made from Channa Dal flour which means chick pea flour which is high in protein and very low in the glycemic index.

Cooking Difficulty Level: Difficult (Requires Practice)
Cooking Preparation Time: 10 Minutes
Cooking Time: 15 Minutes
Rolling Time: 10 Minutes
Recipe Type: Vegan if you substitute Yogurt with 1 Tsp Lemon Juice
                     Jain if you omit Ginger

Khandvi Batter

Ingredients:

1    Cup Chickpea Flour or Besan 3    Cups Buttermilk OR 1 & 1/2 Cups Yogurt Mixed With 1 & 1/2 Cup Water 1    Tsp Green Chili Paste 1/4 Tsp Turmeric 1    Tsp Ginger Paste Salt to taste

Garnish:

3    TBsp Oil 1/2 Tsp Mustard Seeds 1/2 Tsp Cumin Seeds 1/2 Tsp Sesame Seeds Cut Lengthwise Jalapeno Peppers Chopped Cilantro Grated Coconut Flakes (optional)

Batter

Spreading a Thin Layer of Batter 

How to Prepare:

1. Mix chick pea flour, buttermilk, chili, ginger, salt and turmeric in a heavy sauce pan on medium heat.
2. Keep stirring constantly so it does not stick to the bottom for fifteen minutes until the flour is cooked.
3. Mixture will start thickening and you will notice that the spoon will stand up on its own if it is done.
4. Spread mixture very thinly and quickly on foil so mixture does not get cold.
5.  Let it cool of for ten minutes.Apply a little oil to your fingers and start rolling into a roll.
6. Cut desired length and arrange on platter.
7. Garnish:  Heat the oil in a butter warmer or small pan.  
8. Add mustard seeds, cumin and sesame seeds.
9. Allow it to pop.  
10. Add jalapeno pepper and cilantro and pour on khandvi in a platter.

Tips:  Note the color of the batter has changed. Jalapeno and cilantro is not shown in picture.  It looks and tastes very good! Chick pea flour is available in all Indian grocery store near you. It is a good idea to sift the flour before making into batter so it will not lump.

Nutrition Facts are for original recipe.

Substitutions or Jain or Vegan versions will cause values to change. 

Khaman Dhokla - Spongy Chana Dal snack

Khaman Dhokla

View the video: "Preparing Khaman Dhokla"


As a vegetarian I am often asked about the protein values in my food. I personally believe in protein derived from a plant source.  Channa Dal is also called Bengal Dal.  Today I am going to share a recipe which is very nutritious,  low in fat, low in carbohydrates and high in protein.  It is very low in the Glycemic Index.   It does not raise your blood sugar.  In research, a scientist has found that these beans are excellent for diabetic patients. This recipe requires some practice and may be a little hard to make for new cooks.  This recipe also requires a special steamer with a rack and Thali  or round aluminum pan  approximately 7" or  8" so that it fits in the steamer.

Chana Dal or Bengal Dal

Cooking Difficulty Level: Difficult
Cooking Preparation Time: 20 Minutes
Cooking Time: 45 Minutes
Recipe Type: Vegan (omit Yogurt & use Lemon Juice) & Jain (omit Ginger) & Gluten Free

Ingredients:

2	Cup	Channa Dal
1/2	Cup	Rice
1	Cup	Yogurt
	Touch	Astofedia
1 & 1/2	Tsp	Salt
3 or 4	Cups	Water
1	Tsp	Baking Soda or ENO available
		at Indian grocery store
1	Tsp	Fresh Lemon Juic
1	Tsp	Grated Ginger
1	Tst	Fresh Chopped Hot Chillies
1/4	Cup	Oil
1	Tsp	Black Mustard Seeds
1	Tsp	Cumin Seeds
1	Tsp	Sesame Seeds
4	TBsp	Chopped Coriander Leaves
1	Tsp	Sugar

How to Prepare:

1. Wash & soak the Dal for 5 hours in warm water.
2. Drain and grind coarsely.  
3. Add yogurt and little water to make a batter.
4. Take care not overgrind and do not make it watery.   Grind enough to make the batter pour almost like pancake batter. 
5. Add salt, ginger, astofedia, sugar and mix well. Set aside.
6. Now bring to a boil approximately 3-4 cups of water in a steamer.  The water level has to be below the rack.
7. Lightly oil the round pan. 
8. Pour the batter in the pan.
9. (This is the trick for puffy dhokla:) On top of the pan of batter, add 1/2 Tsp of baking soda.  And then on top of that, add the lemon juice.
10. Watch for it to bubble. Save the bubbles in the batter.  Mix the batter in a pan in a circular motion.
11. Place the pan on the rack above the boiling water in the steamer.  Allow it to steam for 15 minutes.
12. After 15 minutes, open the steamer (care should be taken not to scald yourself) and insert a knife or flat spatula.
13. If the batter sticks to the knife, leave it to steam five more minutes.
14. Take the pan out of steamer and let it cool down for five minutes.
15. In a small pan heat the oil on medium heat.  
16. Add sesame seeds, mustard seeds, cumin seeds, chopped jalapeño pepper and chopped cilantro to garnish.
17. Spread over the pan. 
18. Cut pieces into desired shape. 
19. Transfer to a serving plate with a flat spatula.

Out of Steamer in a Flat Pan

Khaman is ready to serve with sweet and spicy chutneys.