A very simple way to cook basmati rice and peas. Makes a light rice accompaniment to haevier curries and side dishes.

​Ingredients (Serves 4)
​2 cups Basmati Rice
1 tbsp canola oil
1/2 tsp cumin seeds
3 dried bay leaves
1 medium onion, sliced thinly
1/2 cup baby green peas
​Salt per preference

Method
​Soak the Basmati rice in ample water for 30 mins. This results in even softer grains of cooked Basmati Rice. After 30 mins, drain and pour 4 cups of water and the rice into a rice cooker. Add required salt.
​Heat the oil in a small pot and fry the cumin seeds, bay leaves and sliced onions.
​Once the onions turn translucent (not brown), pour this whole tempering mix into the rice cooker. 
​Cook your rice as you would usually. 
 

A widely reported Harvard study has pointed out that a diet rich in red meat shortens lives. Should'nt we all gravitate towards wholesome clean plant based sources of protein - namely nuts, legumes, soy products?

​We all know the benefits of taking soy products namely :

Reduces hot flushes
Reduces the risk of developing certain cancers
Lowers cholestrol
​Reduces the risk of developing Cardiovascular Diseases
​Prevents artheriosclerosis (fatty deposits in arteries)
​Prevents premature ageing
​Helps to decresae bone loss in perimenopausal and menopausal women 

​Tofu is a widely enjoyed food made from soybeans and it is a wonderful example of how a simple food like soybeans can be woven into a natural noursishing inexpensive substitute for meat.  A great source of calcium and and Vit E , tofu is often called the 'poor man's protein'. But is tofu nutritious enough to replace meat or even eggs?

​To make tofu as nutritious as meat, you have to ensure you eat more tofu to meet the recommended dietary protein levels. To get the same protein benefit of 150gm of lean meat, you should consume 290gm of tofu. Regularly eating that amount of tofu provides an equal amount of energy, protein, total fat, carbs and fibre. But the most benefits will be evident in lower total cholesterol, lower triglycerides, and low density lipo protein (bad cholesterol) if you eat tofu instead of meat.

​Firm tofu is also a great subtitute for eggs. For 1 egg, just mash 1/4 cup firm tofu. Tofu doesn't fluff up like eggs but it does have a perfect texture for eggy dishes. I came up with this Easy Tofu Scramble as a substitute to Egg Scramble. It looked just like the real thing! If you are allergic to eggs, this would make a great breakfast option.

Ingredients (Serves 2)
1 tbsp canola oil
​1 and 1/2 blocks of firm tofu, crumbled
​1 medium onion, chopped finely,
2 garlic cloves, minced
​1/2 Bird's eye chilli, sliced (optional)
​1/3 red bell pepper, diced
​1/3 yellow bell pepper, diced
1/3 medium zucchini, diced
​2  tbsp light soy sauce
​chopped scallions and extra bird's eye chillies, sliced for garnish
​Baked almonds optional

​Method
​Fry the onions in oil and then add the minced garlic and sliced bird's eye chilli.
​After a few minutes, add all the vegetables and light soysauce and allow them to cook and absorb the soy sauce.
After the vegs are cooked around 3-5 mins, add in the tofu and baked almonds (if using)and give it another 3 mins of cooking.
Garnish with scallions and more sliced bird's eye chilli before serving.

Grilled Baby Eggplants in Skinny Tangy Gravy is  a popular recipe in my family. It is one of my mom's specialties and she makes it at every festive occasion or birthday celebrations. This eggplant dish has been requested by my close friends Reetha and Nisha for many years.

My dear friends -I have finally posted the recipe here. (I really don't know why I took this long as I have no qualms about sharing recipes). I have prepared the skinny version here as I have substituted my mom's coconut milk with skim milk. So it may not have that oomph but it is close enough!! Go on - try it out.  
Serves 4
Ingredients

8 baby eggplants
1/2 ( half) tsp mustard seeds
​1 stalk curry leaves
1 medium onion, sliced
1 and 1/2 tsp Chilli powder
1 tsp turmeric powder
1 tsp cumin powder
1 tomato, cut into 8 wedges
2tbsp thick tamarind extract
Salt per preference
1/2 cup skim milk
​1/2 cup water
Chopped Cilantro leaves for garnish 


Method
Cut the eggplants into four in the middle but not all the way through. Let it still be attached to the stalk. Soak in salted water for 10 mins. Drain and dry on paper towel.
Heat a big pan and pour 4 tbsp oil. Place the eggplants  and grill till all sides are cooked. Be extra gentle as the cooked eggplants are very soft. Remember we still want them in one piece! Remove and drain oil on kitchen towel. 

On the same pan, add the mustard seeds and once it splutters, add the sliced onion and curry leaves. Fry till onions turn translucent.  
Lower fire and then add in the chilli powder. Fry for a minute or so. 
Then add  in the other spice powders, tamarind extract, tomato wedges and salt. Pour in half a cup of water and 1/2 cup of skim milk. Let it come to a rapid boil and allow the gravy to thicken.

After 3 minutes when the gravy has thickened, add in the grilled eggplants. Gently turn then around so that the gravy coats all the eggplants. Cook on very low heat covered for 10-15 minutes. 

Garnish with chopped cilantro and serve hot. 

I first found out about these special beans with 'wings' when my then stay at home helper Gloria bought it from the groceries and introduced it to me. I have never seen nor tasted thess beans. But I soon discovered that it tastes just like our regular French Beans and it can be cooked in whatever ways you cook your regular beans. It needs to be deveined (to remove the long fibrous green string) and sliced thinly. You'll see the wings then. I would rather call it Star Beans because it looks like a star when cut!  

​I have prepared the Winged Beans in a simple Indian way. Light in flavor, Sauteed Winged Beans is best served with a richer curry like Braised Vegetables in Yoghurt & Tomato Gravy (Vegetable Korma) and Pickle Onion Relish (a mix of your fav pickle with chopped onion).

Ingredients (Serves 4)
10 winged beans, deveined and sliced thin
1 tbsp canola oil
1/2 tsp mix of mustard seeds and urad dal
1 medium onion, chopped
1 stalk curry leaves, washed
1 tsp turmeric powder
1/2 tsp cumin powder
Salt
1/3 cup of water
1/3 cup Bengal gram dal or chana dal, boiled

Method
Heat a pot and pour in the oil. When hot, add the mustard and urad dal seeds.
When the mustard seeds start to splutter, add in the onion and curry leaves.
​Saute on high heat and then once slightly browned, add the spice powders and salt.
​Stir, then add in the sliced winged bens.
​Mix well, add 1/3 cup of water, cover and then let it cook. Because it is on high heat, watch the beans. You can reduce the heat to medium and give it a stir, now and then.
​Once cooked (roughly 5-10 mins), add in the boiled Bengal gram dal.
​Mix well and serve warm with your other dishes.  
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