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. 

Spaghetti squash

There are many different types of squash, some of which are common, and some are harder to find. Spaghetti squash is a little harder to find than some other types of squash. .I have never seen this squash in the supermarket. spaghetti squash has a mild flavor and when combined with some simple ingredients, it's extremely tasty. This squash can be hard to find, but I was lucky enough to have a neighbor who grows it; she gave me some.

Prep time: 5 minutes

Spaghetti Squash

Bake time: 20-30 minutes
Serves:  2-3

Level: very easy recipe

Recipe type: AO = Antioxidant ,
DF = Dairy Free,
GF = Gluten Free,
HF = High Fiber, 
 J = Jain,
 LS = Low Sugar
 V Vegan
Ingredients: one spaghetti squash

sea salt and cracked pepper to taste or cinnamon and sugar

Directions: cut the squash into 2 pieces. Apply oil all over the squash so it cooks evenly. 

Once it cooks take a fork and peel the squash - it will break apart into spaghetti strands. 
Garnish with salt,pepper and lemon.
or Sprinkle with cinnamon and sugar for a unique great taste. 
Enjoy the goodness of fresh flavourful food naturally.

Tips:  Cut into 4 pieces to make it easy to bake in a toaster oven. Try  Indian spices like curry masala for a different flavor.
I would be very happy to learn different squash recipes from my readers. Please feel free to comment.

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 Eggplant and Potatoes

                                                                                       
Prep time:      10 minutes                                                                                          

Eggplant and potatoes

Cook time:   15 minutes

Serves:  3-5

Level: very easy recipe

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

Ingredients:

6 small potatoes washed

6 small eggplant washed

3Tbsp besan or chick pea flour

4 Tbsp crushed peanuts powder

salt to taste 

2tsp fennel seeds

1/4 tsp turmeric

1/2 tsp red chili powder

2tsp coriander and cumin powder each

1tsp ginger and green chili paste

4 Tbsp of oil

Directions:

Spices

1. This recipe involves plenty of planning and it requires bite size potatoes and eggplant.
2. Indian grocery stores carry almost all the ingredients. Local grocers has big eggplants and potatoes which can be cut to the desired size. Fresh ingredients and fresh vegetables are healthier and taste better than frozen or processed ingredients - keep that in mind when you're shopping
3. Make a slit on potatoes and eggplant on both ends so the spice mixture can be placed in them.
4. Fry besan in a pan with  one tbsp of oil on low heat for a couple of minutes until it changes color 
5. Mix all the ingredients and fill in the slits in eggplant and potatoes.
6. In a pressure cooker add oil, eggplant, and potatoes.
7. Sprinkle a little water on top so the vegetables stay little moist.
8. Make three whistle if you're using an Indian cooker otherwise 10-15 minutes on the stove top or a regular cooker. 
9. Once cooker is cooled down insert a knife to check that the potatoes are cooked properly.
10. Take it out in a serving container and garnish with shredded coconut and cilantro.
11. Enjoy with your favorite bread and rice.

Pressure Cooker

Cauliflower and potatoes, peas subji

Prep time: 10 minutes
cook time: 10-12 minutes
cooking level: very easy
Recipe type:
AO = Anti-Oxidant
DF = Dairy Free

GF = Gluten Free

HF = High Fiber

Ls =Low Sugar

V = Vegan

Serves: 3-4

Ingredients: 

2 cup washed and cut cauliflower florets small

1 cup washed and cut potatoes cubes

1/2 cup frozen peas thawed

1/2 cup washed and cut tomatoes

salt to taste

2 tbsp vegetable oil

cauliflower,peas and potatoes in a wok cooking  

1tsp mustard seeds

1tsp cumin seeds

1/4 tsp turmeric

1tsp coriander powder

1tsp cumin powder

1tsp garam masala optional

2 pc cinnamon sticks optional

2-3 cloves optional

cilantro to garnish

Directions:

1. In a microwave boil cut cubed potatoes for 2-3 minutes with little water. Set aside.
2. In a wok on medium heat  add oil.  Add cinnamon sticks,cloves and mustard  and cumin seeds.
3. Once it sizzles add cauliflower and stir.
4. Drain water and add potatoes,peas and stir gently upside down.
5. Add salt and rest of the spices one by one. stir gently making sure spice and flower and potatoes, peas are mixing well. As it gets cooked it will start changing colors. Cover for 2-3 minutes on slow medium heat.
6. Add cut tomatoes and if desired add garam masala.  Mix properly.
7. Garnish with cilantro. Serve with roti and dals. ( see recipe in blog) 

If you enjoy this dish and have comments please let me know.  It'a easy to alter this recipe to suit your tastes - you can use  broccoli, cabbage or a wide  variety of other vegetables to change up the flavor.  Enjoy!

Mutter & Tofu Panjabi style

 

Mutter & Tofu with tomato gravy

For this week's vegan recipe, I have always wanted to see if tofu can serve as a good substitute for paneer.
I have recently bought Nasoya-brand organic cubed super firm tofu.  I had some tomato sauce saved up from my previous recipe. I also decided to use some leftover red and green bell peppers.
Moreover, my son is home from college and he was craving to eat some good home-cooked meal. So here is the quick recipe for mutter ("mutter" is the Hindi word for peas) and cubed tofu with tomato gravy

Ingredients:

• Half red and green bell peppers cubed
• Half packet of cubed tofu
• Half can of tomato sauce plain
• One medium onion cubed
• Two shallots of minced garlic
• One tbsp of minced ginger
• One cup of frozen peas
• Salt to taste
• 1/4 tsp of red chili pepper
• 2-3 tsp of ground coriander and cumin powder
• 1/4 tsp of turmeric
• 2 tsp of oil

How to make:

1. Put some oil in a pan on medium heat.
2. Fry onions, ginger, and garlic for 3-4 minutes till they becomes transparent.
3. Microwave frozen peas for 3 minutes
4. Add bell peppers, tofu, and peas to the pan.
5. Mix with a wooden spoon (not metal)  so that the tofu does not crumble.
6.  Add remaining spices. and stir softly.
7. Add 1/4 cup of water and tomato sauce.
8. Simmer in low heat for 10 minutes.
9. You will see the color has changed.. You will know it is done with you see oil floating on the top.
10. Enjoy with Naan or Paratha!

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.

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Methi & Aloo Subji

Methi & Aloo Subji

One of my favorite vegetable dishes is Aloo & Methi which means Potato with Fenugreek Leaves. The leaves are grown from fenugreek seeds and are a little bitter in taste but very healthy for you. They are full of antioxidants and rich in minerals. I like to prepare this dish because it is very easy, tasty and good for your health.  It is also very quick and fun to eat with Paratha, an Indian leaven bread or roti.

Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Serves: 4
Recipe Type: Vegan, Antioxidant, Gluten Free

Fresh Methi Leaves

Ingredients: 

1	Small	Tomatoes, cubed
2	Medium	Potatoes, peeled and cubed = almost 2 cups
		(Keep cubed potatoes immersed in water until ready to cook.)
2	Bunches	Methi leaves, washed and plucked = almost 2 cups
		(Methi leaves are available frozen in Indian stores.)
1	Tsp	Salt
2	TBsp	Oil
1/4	Tsp	Turmeric
1/2	Tsp	Chilli powder (more or less according to taste)
2	Tsp	Coriander & Cumin Powder

Directions: 

1. In a skillet, heat the oil on medium heat.
2. Add fenugreek leaves and drained potatoes.  They will start to sizzle.
3. With a spatula, stir methi & potatoes. 
4. Add all the spices. 
5. Stir again and cover with the lid.
6. Lower the heat.
7. After a few minutes, you will see that the potatoes are cooked. Check by cutting into pieces: if it is easily to do, it is ready. 
8. Add tomatoes and stir. 
9. Serve with chapatis or ready made whole wheat tortillas.When you serve whole wheat tortillas, warm them on a grill on medium heat. Apply butter and serve warm. It is also great when served with warm roti. Check website or video for Roti Recipe.

Enjoy!

Nutrition Facts per Serving

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Health Benefits of Fenugreek Leaves

From: http://www.homeremediesweb.com/fenugreek_health_benefits.php 

Home Remedy for Balancing Cholesterol

Studies have found people who took 2 ounces (56g) of fenugreek seed each day had significantly (around 14 percent) lower cholesterol levels after 24 weeks, and had lowered their risk of heart attack by more than 25 percent. Therefore, a recommended remedy for lowering cholesterol is to take 2 ounces of seeds throughout the day. The seeds can be sprinkled onto prepared food, or they can be consumed with water if they are in capsule form. 

Treating Diabetes and Lowering Blood Sugar Levels

Studies have shown that participants with type 2 diabetes had significantly lower blood sugar levels after eating fenugreek. Therefore, a recommended home remedy for treating Type 2 diabetes is to consume 500mg of fenugreek twice daily. 

Herbal Cure for Skin Inflammation

Research has shown that Fenugreek is an effective topical treatment for skin problems such as abscesses, boils, burns, eczema, and gout. Therefore, a simple skin inflammation remedy is the following:

• Take a spoonful of fenugreek and grind it into a powder.
• Mix the ground powder with warm water.
• Take a simple piece of clean cloth and soak it into the mixture.
• Apply the soaked cloth directly onto the affected skin as a poultice.

Natural Cure for Heartburn and Acid Reflux

Fenugreek seeds contain a lot of mucilage, which helps sooth gastrointestinal inflammation by coating the lining of the stomach and intestine. Therefore, for an effective remedy against heartburn or Acid Reflux, simply sprinkle 1 teaspoon of fenugreek seeds onto your food. Another option is to take one teaspoon of seeds and swallow them with water or juice before any meal. 

Home Remedy for Fever

The Fenugreek herb has been known to help reduce fever when taken with lemon and honey, since it nourishes the body during an illness. Therefore, to treat a fever, simply consume one to two teaspoons of Fenugreek seeds three times a day along with an herbal tea (such as green tea) with a teaspoon of honey and lemon juice. Some health food stores also sell herbal Fenugreek teas, which can be used instead of the green tea. 

Opo Squash with Bengal Gram Dal

Opo Squash with Bengal Gram Dal

Opo Squash is famously known as Lauki or Dudhi. Bengal Gram Dal is known as Channa Dal. This vegetable subji is often cooked at my home for dinner. In Ayurveda, Opo Squash is at the top of the list of vegetables for our body's health. As you know, Bengal Gram Dal is also highly recommended to be used as a sugar stabilizer. Here is a quick recipe that is Jain, Vegan, and low in sugar.

Preparation Time: 20 Minutes
Recipe Type: Jain, Vegan, Low Sugar

Bengal Gram Dal

Ingredients:

1		Opo Squash, peeled and cut into cubes = almost two cups
1	Cup	Bengal Gram Dal, washed & soaked for 2 hours
1	Medium	Tomato, chopped
1		Green Chili
1	Tsp	Grated Ginger
		Curry Leaves (optional)
		Cilantro, chopped for garnish
		Salt to taste
2	TBsp	Oil
1/4	Tsp	Chili Powder
1	Tsp	Coriander Powder
1	Tsp	Cumin Powder
2-3	Small	Cinnamon Sticks
2-3		Cloves
1/4	Tsp	Mustard Seeds
1/4	Tsp	Cumin Seeds
1/4	Tsp	Sugar
1/2	Tsp	Lemon Juice

Directions:

1. In a pan on medium, heat the oil.
2. Add cinnamon, cloves, mustard seeds and cumin seeds.
3. Once they start popping, add cut Opo Squash and Bengal Dal.
4. Add 1 cup of water to cook and bring to a boil.
5. Once it starts bubbling, add all of the spices and stir.
6. Cover and reduce the heat.
7. It will take almost 5-7 minutes to cook. 
8. Occasionally stir and cover so that the steam helps it cook.
9. Check with your fingers by taking out few begal gram dal and pinching them to see if they are cooked.
10. Opo squash should change color as it cooks.

Tips:

• Garnish with chopped cilantro. 
• Serve with rice and Chappati.
• Gujarati Kadhi made with buttermilk can be served with this as it compliments the gram dal very well.

Serving is 1/6 of Recipe.

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The Health Benefits of Squash

From http://www.everynutrient.com/healthbenefitsofsquash.html 

The winter squash group includes pumpkin, acorn, butternut, and spaghetti squash. Winter squash, like other richly colored vegetables, provide an excellent source of carotenes.  Generally, the richer the color, the richer the concentration.  They also offer a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium. Winter squash are also a good source of vitamin B6 and niacin.

Studies have shown that, due to their carotene properties, winter squash exert a protective effect against many cancers, particularly lung cancer.  Diets that are rich in carotenes (especially pumpkins) offer protection against cancer, heart disease, and type 2 diabetes. Studies have also shown that pumpkin seeds are helpful in reducing symptoms of benign prostatic hyperplasia (BPH).

Since summer squash have a high water content, they are not as nutrient-dense as the winter varieties.  Summer squash still provide several nutritional benefits.  They are low in calories and provide a decent amount of vitamin C, potassium, and carotenes.     

Studies have shown that juice made from summer squash is equal to juice made from pumpkins, leeks, and radishes in their ability to prevent cell mutations.  Summersquash are especially beneficial during the summer months due to their higher water content. They protect against dehydration and the carotenes help to protect against the damaging effects of the sun.  

Okra Sabji

Okra is a very healthy vegetable.  It is also known as "lady finger" or "gumbo."  It is a highly nutritious pod vegetable that is grown in the tropical and warm regions of the world.  The plant bears many dark green pods 2-6 inches in length.  It is used a lot in Southern cooking here in the United States and in India it is also very popular, as in this recipe for Okra Sabji. 

Preparation Time: 30 minutes
Serves: 3

Ingredients:

1	Lb.	Okra, washed, dried & cut
		Salt to taste
1	Tsp	Cumin Powder
1	Tsp	Corriander Powder
1/2	Tsp	Chili Powder
3	TBsp	Olive Oil
1	Pinch	Astofedia (optional)

    

Directions:

1. In a skillet, heat the olive oil on low.
2. Add the okra and stir fry for couple of minutes.
3. Add the spices and sauté for 2-3 minutes, untill the color changes.
4. When finished, pour into a bowl. Microwave for 2 minutes.
5. If you wish, add dry mango powder or lemon juice for taste.
6. It is great with rice and tortillas or naan.

Tips: Okra has to be washed and dried properly with a cloth.

Serving Size is for 1/5 of recipe.

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Health benefits of Okra

 From Nutrition-and-You.com

• Very low in calories, provides just 30 cal per 100 g and contains no saturated fats or cholesterol; but is a rich source of dietary fiber, minerals, vitamins; recommended in cholesterol controlling and weight reduction programs.
• The rich fiber and mucilaginous content in Okra pods helps smooth peristalsis of digested food particles and relieve constipation condition.
• The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
• Fresh pods are good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
• The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
• The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
• The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.