Tuesday, February 25, 2014

Ghosale Sheera Chutney ( Ridge Gourd Peel Chutney)



Whenever I make Ghosale upkari ( ridge gourd stir-fry), I save the peel and make this absolutely delicious and healthy chutney out of it.  The ridge gourd peel is fibrous and hence this chutney is rich in fiber, thereby contributing towards my daily dietary fiber intake.Even though this chutney is ubiquitous in Konkani households, I learnt this recipe from my mother-in-law. Her's I think comes out better than mine :)

Ingredients:


Ghosale sheera (ridge gourd peel): from 2 ridge-gourd.
Coconut Oil/ghee: 1 tsp
Mustard: 1/2 tsp
Curry leaves: 1 sprig
Jeera ( cumin): 1 tsp
Black pepper corns: 1 tsp
Green chillies : 2
Tamarind : marble size ( if using pulp, use 1/4 tsp)
Asofoetida: pinch 
Jaggery/ Palm sugar:1/2 tsp
Freshly grated coconut: 1/2 cup ( you could put upto one cup if you wish)
Salt: 1tsp ( adjust according to your taste)
Water: 1/2+1/2 cup

Method:

With your fingers, break the ridge gourd peel and check for thread like fibers. Remove and discard them. Wash and Clean the tender peel and keep aside.


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In a sauté pan, heat oil/ghee, splutter  mustard seeds. Then add curry leaves,jeera, pepper corns and green chillies. Sauté for a minute.





Now add the cleaned and washed ridge gourd peel and fry it for 4-5 mins on low flame.Add 1/2 cup water and let it cook for 5-8 mins.



Turn the flame off and let it cool down.Now add freshly grated coconut, asofoetida, tamarind, jaggery, salt and grind in a blender to a smooth paste. Add the other 1/2 cup water while grinding as needed.






Serve with rice/ dosa/idlis or even in a sandwich.

Can be stored in an airtight container for upto 1 week.


Cooking made easy:


While making the above chutney, I sometimes add the green chillies and coconut while sautéing the ridge gourd peel . Then I let it cool down and grind it with other ingredients. This increases the shelf-life of the chutney.

Keeping a chutney  handy makes breakfast and dinner easy.

Tip for healthy living:


Both Jeera ( Cumin) and black pepper aid in digestion.
Cumin is helpful in counteracting nausea and morning sickness.It is also purported to have anti-diabetic, anti-epileptic, anti-tumor, anti-microbial and immunologic activities in the human body. Cumin is also a source of magnesium & iron.

References:
http://www.namahjournal.com/doc/Actual/Jeeraka-or-cumin-and-caraway-%28-cuminum-cyminum-and-carum-carvi-%29-Vol-18-iss-3.html
http://phcogj.com/105530pj2011251
http://www.livestrong.com/article/415653-ground-cumin-health-benefits/#page=4


Food for thought:

Never say NEVER. ( Unknown)