Tanya's kitchen

CORIANDER-MINT SPICY GOAT CURRY:

Green lamb curry is curry loaded with fresh herbs like coriander leaves and mint leaves that is cooked along with
mutton pieces to develop nice flavourful and aromatic curry that goes really well with hot garlic naan or kulcha along with galouti kebab

Hariyali or green curry is a curry loaded with fresh herbs like coriander leaves and some mint leaves. A perfect blend of coriander leaves, mint leaves, green chillies and all the spices makes this curry packed with flavours and texture.

Hariyali Mutton Curry along with Pudina Lahsun Lachha Paratha, Tomato Onion Cucumber Raita and Steamed Rice for a weekend dinner.

Ingredients:
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1 kg Goat meat (Mutton)
1 cup curd

Powder Masala:
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25 cloves
3 sticks Cardomom
1-2 Indian Bay leaf
1 tsp black cummin seeds
1 tsp Black pepper
3 Big black Cardomom
3 tbsp Coriander Seeds
1 tsp Fennel seeds
2-3 star anise

Green paste:
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36-40 Light green chillies
3 Big pod garlic
1 cup fresh mint leaves chopped.
1 Cup fresh coriander leaves chopped
2 -3 inch ginger
1 tsp turmeric powder

Next for tempering:
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4 Big onions chopped
2 Big Tomatoes chopped
4-5 tbsp Clarified butter

Instructions:
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1)Make the green paste and keep ready.
2) Clean the meat and marinate with 1/4 green paste, 1 cup curd and little salt. Keep it aside.
3)Make Powder Masala with all
the ingredients given and mix to 3/4 green paste and further grind to fine paste .
4) Heat the deep bowl and add clarified butter, then add chopped onion, cook till golden brown.
5) Add masala paste and saute till you see butter in edges.
6)Add chopped tomatoes and salt. Cook till tomatoes are cooked
7) Add marinated mutton to the spices and cook till meat is tender and done.
8) Garnish with chopped coriander leaves. And serve hot with any Indian bread or plain pulao.

Note:
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1) Green chillies can be adjusted as per your taste.
2) Number of Green chillies depends on type of green chilies use.(More or less spicy)

Benefits:
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1)Goat meat contains CLA, which is a fatty acid, known to prevent cancer and helps avoid inflammation. Goat meat contains many anti-inflammatory benefits, and eating Goat meat regularly may also lower your risk of inflammation in the blood vessels, while it can also stabilize the heartbeat.
2)Mint is rich in Nutrients. May Improve Irritable Bowel Syndrome. May Help Relieve Indigestion. Could Improve Brain Function. May Decrease Breastfeeding Pain. Subjectively Improves Cold Symptoms. May Mask Bad Breath. Easy to Add to Your Diet.

Spinach and cheese omelette

It is a KETO diet food. It is delicious and all age group will like it. And easy to prepare.

Preparation Time: 10 minutes
Cooking Time : 15 minutes
Total Time : 25 minutes
Serves : 2 persons

Ingredients:
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6 eggs
1 small onion finely chopped
6-8 spinach leaves
2 slice cheese
1tsp peri peri spice
Salt for taste
Mustard Oil to fry

Instructions:
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1) Take a bowl, Break the eggs and transfer to bowl.
2) Chop the Onions finely and add to eggs, then add salt, peri peri spice.
3) Take the slice cheese and make small pieces and add to egg mixture.
4)Now take the spinach leaves, clean and wash them. Chop the spinach and suate them in mustard oil for a minute.
5) Transfer the spinach to egg mixture and give it a good mix.
6)Add little oil to the pan and pour the half quantity of egg mixture to the pan, fry the omelette and when down portion is done, start rapping the omelette toward inner side, don’t flip over other side, as the melting cheese has to be retained inside the roll and repeat again with another half portion of egg mixture. Fry it on medium to slow flame. Once the bottom side is done turn the flame to low.

Serve hot with any tomato sauce or bread or you can eat only the omelette.
.
NOTE:
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1) Spinach leaves can be adjusted as per your taste.
2) Spice powder can be adjusted as per your taste.
3) Mustard oil gives good taste but it is optional, you can use regular cooking oil.
4) While wrapping the omelette the egg will spread on other side, you just have to go wrapping it, at small intervals of 30 seconds.

Benefits:
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1)Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

2) Spinach is rich in vitamins A, C and K, magnesium, iron and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions.
3) Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 percent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2.

POWDER CHUTNEY/ IDLI PODI

Idli Podi is a spice powder mixed with clarified butter (ghee) or coconut oil and served with idli or dosa. They are types of bread prepared in southern part of India.
I have shown you idli Podi served ppwith Dosa.
It tastes really yummy.

Preparation Time:15 minutes
Roasting time : 20-25 minutes
Total time: 40–50 minutes

Ingredients:
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1 Cup Bengal Gram(Chana Dal)
1 Cup Black Gram(Urad Dal)
1/2 cup sesame seeds(til)
15 – 16 red chillies
2 tbsp clarified butter (ghee)
1 tsp jaggery
1 tsp Asafoetida (Hing)
1/2 tsp black pepper
1/4 tsp fenugreek seeds(methi)
2 tsp Salt

Instructions:
1) Take a pan, heat it and add the gram( Chana Dal ) and 1 tbsp of clarified butter, roast it for 7-8 minutes on medium to low flame.

2) Add 1 cup of Urad Dal and continue roasting for another 7-8 minutes.
3) Transfer the roasted Dal to grinder and let it cool.
4) Add clarified butter to the pan, add black pepper and fenugreek seeds to it. After a minute or two they start changing the colour, then add red chillies. Roast them well till the entire moisture goes and their flavour is enhanced. Transfer it to grinder and let it cool.
5) Now to the pan, add sesame seeds and Roast till they turn golden , then off the gas and let it cool in the pan it self.
6) Now once the roasted ingredients in the jar cools down to room temperature, Grind it to powder.
7) Now add rest of the ingredients -Asafoetida (hing), jaggery, Salt and sesame seeds.
8) Grind it to fine powder and let it cool. Transfer the extra powder to air tight container.

You can mix the powder with clarified butter and serve hot with hot Dosas or Idlis . This CHUTNEY is really handy for busy life of Metro Cities.

Note:
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1) Roasting of Bengal gram and black gram defines the taste of PODI ( Powder CHUTNEY).
2) Red chillies can be adjusted as per your taste.
3) Salt can be adjusted as per your requirement.

Benefits:
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1)Bengal gram provides energy, excellent source of vegetarian protein, keeps your heart healthy, Diabetic friendly, Improves Insulin Response, Lowers Blood Pressure, High Fiber, helps in Weight loss.
2)Asafoetida or hing is an age-old medicine for stomach problems including gas, bloating, irritable bowel syndrome (IBS), intestinal worms and flatulence; thanks to its anti-spasmodic and anti-inflammatory properties that help alleviate such health issues.
3)Black gram( urad dal) helps to reduce cholesterol and improves cardiovascular health. Moreover, if you are feeling lethargic and lack energy, then have black gram. It is one of the healthy pulses for vegetarians as it boosts energy in the body and has rich iron content which fights several health issues.

RADISH – DRUMSTICKS PRAWNS CURRY :

Time for preparation: 25 minutes

Time for Cooking : 20 minutes

Total time: 45 minutes

Serves : 4 person

Ingredients:

1 cup coconut grated
1/4 onion + 3/4 for boiling
6 -7 pepper
1 tsp coriander seeds
1/2 tsp Haldi
4 – 5 red chillies
1/2 lime size tamarind
1 cup radish cubes or stick stripes
1 cup drum sticks
1 cup large Prawns ( optional for vegetarians)
2 glass of water

Instructions:
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1) Clean the prawns and wash them nice 3-4 times till the smell goes off.
2) Grind all the ingredients from coconut till tamarind to a very fine paste and keep aside.
3) Take a bowl with two glass of water and heat it add 3/4 onion, radish, drum stick, salt and prawns.
4) Once the prawns are cooked add the paste and get one boil.
5) Garnish it with coriander leaves. Serve with steam rice. It’s yummy.

Note:
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1)If you are vegetarian then don’t add prawns still it is yummy.
2) You can adjust the red chillies as per your taste.

Benefits:
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1) Drumstick regulates blood sugar levels. …Helps improve digestive health. …Great for developing stronger bones. …Helps purifying blood. …Relieves respiratory disorders. …Boosts immunity.

2) Radishes can give your whole body an immunity boost. It is also high on antioxidants and anthocyanins, which means that it’s quite good for your heart as well. Of course, you have to have this veggie regularly to gain benefits in the long term.

PUMPKIN COCONUT – ( VEGAN & JAIN )

It is a yummy simple recipe, even children will love it. Jain’s can also enjoy it. Vegan food.

Time for preparation: 15-20 minutes
Cook time : 10-15 minutes.
Total time : 25-35 minutes.
Serves : 3 – 4

Ingredients:
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4-5 Cups Pumpkin cubes
4-5 green chillies
2-3 strings of Curry leaves
1 cup freshly grated coconut
2 tbsp jaggery
1 tsp Turmeric powder
1/4 tsp asafoetida (Hing)
1/2 tsp mustard seeds
1/2 tsp Cummin seeds
2-3 tbsp clarified butter
2 cups water
Coriander leaves for garnishing
Salt

Instructions:
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1) Take a pan and heat it, later add clarified butter, once it is hot add mustard seeds,let it crackle. Add Cummin seeds, immediately add green chillies and Curry leaves.
2) Add pumpkin cubes, Turmeric powder, asafoetida(Hing) mix well and cover and keep for a minute, add water, jaggery and salt. And again mix well.
3) Cook it on medium flame for 5 minutes, then add grated coconut. Cook till it done.
Garnish with chopped coriander leaves. Serve hot with Indian bread (Roti).

Note:
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1) Don’t overcook the pumpkin, cube should be seen.
2) Chillies can be adjusted as per your taste.

Benefits:
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1) Highly Nutritious and Particularly Rich in Vitamin A. …High Antioxidant Content May Reduce Your Risk of Chronic Diseases. …Packs Vitamins That May Boost Immunity. …Vitamin A, Lutein and Zeaxanthin May Protect Your Eyesight. …Nutrient Density and Low Calorie Count May Promote Weight Loss.

2) Jaggery prevents constipation by aiding digestion. …It acts as a detox, as it helps cleanse the liver by flushing out nasty toxins from the body.Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free – radical.
3) Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol ( 8 ). They’re also rich in copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.

PINEAPPLE LEMON CHICKEN

Ingredients:
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16 garlic cloves, chopped
1/2 inch ginger, chopped
1 kg Chicken (without skin)
3-4 tbsp refined oil
2 tsp cumin seeds
2 onions, juliennea
3-4 Green chillies
3/4 tsp turmeric powder
1 tsp coriander powder
salt
1 cup fresh lemon juice
1/2 cup fresh pineapple juice
1 tbsp honey
for garnishing fresh coriander and sesame seeds

Instructions:
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1)Heat a heavy cooking vessel on a high flame and once its hot, add the refined oil and add the cumin seeds and saute them until they crackle.
2)Now add the onions, garlic and ginger and sauté them until they turn golden brown colour.
3)Turn up the heat and then add the spice powders.Roast the spices on a high heat until they are intensely aromatic and well Roasted.
4)Then add a little water and roast the ingredients repeatedly until the oil rises to the top and the masala is well cooked.
5)Add some salt and mix well, then add the chicken to the pan. Turn up the heat and fry the chicken in the masala until it is evenly coated with the flavor of the spices and is a very light yellowy golden brown in colour.
6)Now add the lemon and pineapple juice to the chicken. Stir everything together well to combine, then add a little honey to balance the lemon juice.
7)Bring the chicken to a boil, then turn the heat to low, cover the pan and let the chicken cook to perfection.
8)Once the chicken is cooked, uncover the pan and simmer till the gravy is reduced and concentrated in flavour.
9)Turn off the heat, then garnish with fresh coriander and sesame seeds and serve with hot rotis or rice.

Note:
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1) If you like the flavour of pineapple, you can slightly increase the quantity.

Benefits:
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1)Chicken’s health benefits include good supply of protein and minerals, cholesterol control, blood pressure control.
2) Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.
3)Pineapples are tropical fruits that are rich in vitamins, enzymes and antioxidants. … “Pineapples contain high amounts of vitamin C and manganese.

Spicy Chicken – Coconut Milk Curry :(KORI ROTTI)

Kori means chicken in Tulu, which is a regional language in Mangalore city of Karnataka.
Kori Rotti or Mangalorean Chicken Curry is a tasteful dish made using chicken, spices, coconut milk and red chilly based.

The curry is eaten with crunchy and chewy bread called Rotti or you can say – crisp, dry wafers made from boiled rice. The Rotti is generally sourced from the market and is a staple food in most Mangalore homes of Karnataka state in India.

Ingredients:
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1 kg Chicken
4 Spicy Red Chillies
4 Kashmiri Red Chillies
1 tbsp Coriander seeds
1/4 tsp Turmeric powder
1/2 tsp Cumin Seeds
3-4 strings curry leaves
1/4 tsp black pepper
3-4 Garlic
1/4 inch ginger
1/2 inch Cinnamon
1 cloves
1 Black cardamom
1 full coconut
Salt
2 tbsp coconut oil
2 onions
8-9 garlic petals
3-4 strings curry leaves (additional)
1 tsp mustard seeds

Instructions:
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1)Take a pan and heat it, add 1 tsp of coconut oil and roast all the ingredients from red spicy chillies till black cardamom nicely. Let it cool and then grind it to fine paste.
2) Clean and wash chicken and keep aside.
3) Take a deep pan and heat 2 tbsp of coconut oil. Add mustard seeds, when it crackle, add curry leaves, crushed garlic, finely chopped onions and saute for 5-7 minutes on medium flame, later add chicken and salt. Cover the pan with lid and cook on a medium flame till the chicken is half cooked.
4)In the meantime, grate coconut, grind to paste and extract coconut milk from it and keep aside. Put 2 cups water and grind again, extract thin milk and keep aside separately.
5) Now once the chicken is half cooked, add the paste of Spices and cook for 2 minutes. Then add thin coconut milk and wait till it boils.
6)After the boil add the thick coconut milk and wait till it boils again.
7) Now off the gas and transfer the chicken curry to serving bowl and enjoy it with Rotti.

Note:
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1) You can also use tetra pack coconut milk.
2) You can add more coconut milk, if you eat less spicy.

Benefits:
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1) Chicken’s health benefits include good supply of protein and minerals, cholesterol control, blood pressure control.

2) Coconut milk is one of the healthiest foods on earth and the wide range of health benefits of coconut milk make it quite popular.

CARROT-COCONUT SEMOLINA

It is a nutritional breakfast. It is specially made in southern part of India.

Total time : 45 minutes
Serves: 4

Ingredients:
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1 cup semolina
1/2 cup freshly grated coconut
1/2 cup freshly grated carrot
2 cups warm water
1 tsp salt
1/2 tsp sugar
2 green chillies
1tsp gram lentil
1 tsp black gram
2 strings curry leaves
1 tsp mustard seeds
1 medium onion
1/4 cup finely chopped coriander leaves
2 tbsp clarified butter
1 tsp freshly grated ginger
2 tbsp cashew nuts

Instructions:
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1) Roast the semolina and keep aside.
2) Keep Gram lentil, black gram, curry leaves, mustard seeds, grated ginger, chopped onion, grated carrot ready in one plate.
3) Heat the clarified butter in a pan on one side and on other side heat water on slow flame.
Add sugar and salt to water.
4) Once the clarified butter is hot add mustard seeds, when it starts to crackle add gram lentil and black gram, later add curry leaves, green chillies, ginger, onions, carrot and fry for 2 minutes.
5) Later add roasted samolina and mix well, slow down the flame.
6) Immediately add hot water, freshly grated coconut and chopped coriander leaves without waiting for a while.
7) Mix well and transfer it to serving bowl and garnish it with roasted Cashew nuts.

Note:
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1) Green chillies can be adjusted as per your taste.
2) For smoothier texture, you can add freshly prepared
1 cup of Coconut milk, instead of grated coconut and reducing 1 cup of water.

Benefits:
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1) The semolina is high in protein. It is also rich in B vitamins, including folate and thiamine, which help create energy and support brain function. Selenium is another benefit to semolina, one that serves as an antioxidant to help prevent heart disease.
2) · The high-fibre content of coconut meat keeps you full for longer and keeps your blood sugar and blood pressure under control. So, eating it occasionally may help you improve your health, rather than hampering it.
3)Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.

FENUGREEK FLAT BREAD :

Fenugreek has benefits for lowering blood sugar levels, boosting testosterone, and increasing milk production in breastfeeding mothers.

Total cooking time: 45 minutes
Serves 4-5

Ingredients:
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2 cups wheat flour
1/2 cup gram flour
1 tsp Red chilly powder
1/2tsp Turmeric powder
1 tsp Carom seeds
5-6 Garlic crushed
1 tsp Green paste
1 tsp Jaggery
1/2 tsp Tamarind paste
1 tbsp Oil
1 cup Chopped coriander leaves
2 cups Chopped fenugreek leaves
1 tsp Salt

Instructions:
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1) Chop finely fenugreek leaves and coriander leaves and keep aside.
2) Take the oil in the pan and heat it, then add Carom seeds, crushed garlic, red chilly powder, turmeric powder and green paste.
3) Off the gas and add wheat flour, gram flour, salt and mix well.
4) Later add chopped fenugreek leaves,coriander leaves, tamarind water, jaggery water and make the dough.
5) Make lime size balls and roll them on flat surface and make flat round shape bread and roast it on a pan on both the sides.
6) You can serve it with curd or sauce.

NOTE:
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1) Spices can be adjusted as per your taste.
2) Fenugreek leaves also can be adjusted as per your taste.

Benefits:
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1)Fenugreek reduce cholesterol levels, lower inflammation, and help with appetite control.
2)Carom seeds fight bacteria and fungi. Carom seeds have powerful antibacterial and antifungal properties.

WALNUT BANANA SMOOTHIE :

It is a brain health food. Good startup in the morning. Banana contain vitamin B6, which promotes the production of serotonin, norepinephrine and dopamine to support concentration. Walnut have a significantly high concentration of DHA, a type of Omega-3 fatty acid.

Total Time: 10 -15 minutes
Serves 2

Ingredients:
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1 1/2 glass milk
2 Bananas
1/2 cup walnuts
1/2 tsp Cinnamon powder
2 tsp honey

Instructions:
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1) Soak walnuts overnight.
2) Take a grinding jar, add overnight soak walnuts after removing the water.
3)Add little milk, till it covers the walnut and make a fine paste, then add bananas and add little more milk till it covers the bananas and churn it.
4) Later add remaining milk, honey and cinnamon powder, and blend to a smoothie.
5) Transfer it to the serving glasses and garnish with crushed walnut powder.

Note:
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1) You can adjust honey as per your taste.
2) Milk can be increased if you need more fluid smoothie.

Benefits:
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1) Bananas are rich in potassium and fiber. They may help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems.

2) Walnuts are rich in Antioxidants. Super Plant Source of Omega-3s. May Decrease Inflammation. Promotes a Healthy Gut. May Reduce Risk of Some Cancers. Supports Weight Control. May Help Manage Type 2 Diabetes and Lower Your Risk. May Help Lower Blood Pressure.