Bhajje Amshe ( Red Swiss Chard/Red Amarnath in a spicy coconut sauce); Diabetes Friendly Thursday

With the Holidays behind us, so is the indulgence in calorie-rich foods . The New Year is here and with that is a newer us with renewed resolutions. Well, I don't know if anyone will stick to their resolution, but we should definitely make even greater effort to eat healthy! With this thought in mind our team of dedicated DFT bloggers have teamed up to bring you some delicious recipes overloaded with greens! 

So go ahead and enjoy the winters with Team DFT with Greens Overload! Bringing some hearty dishes with seasonal greens. 

                      Creating Recipes with a Cause! I am a proud DFT blogger. 

                                        To learn about DFT, Read this Link! 

                                        To view more DFT recipes, Click here!

My contribution to this is our very own " Bhajje Amshe". This is nothing but Red Amarnath leaves cooked in spicy coconut sauce.The reason I say " our very own" is because this is not a recipe that I invented. This has been in our culture, in our homes for generations. My mom made it, her mother made it, so on and so forth.

This is a very traditional recipe that is so easy that it is cooked without even much thought and effort going into it! The point of me telling you all this is that, someone who is a diabetic, doesn't necessarily have to go about finding new recipes to eat!! There is plenty in our everyday cuisine that diabetics CAN eat! It is all about being mindful of WHAT you eat and HOW MUCH you eat! This dish is traditionally served with rice but can be eaten with roti or chapati.

When it comes to rice, it makes a big difference whether you are eating white rice, parboiled rice,matta rice or brown rice as white rice has the highest glycemic index while brown rice has the lowest. Lower the glycemic index, better the food.It also matters whether you are eating rice or kanji. Kanji is rice with the water. We people from South Kanara, traditionally eat kanji for dinner. Kanji makes you feel fuller faster due to the water content in it.

Bhajje Amshe served with kanji made out of matta rice.

Bhajje Amshe is usually made with Red Amarnath leaves which is available only during the summer months here. Therefore, I have made this dish using Red Swiss Chard which is easily available in any supermarket. The dish looks pretty much the same whether you use Red Amarnath or Red Swiss chard. If you are not a coconut fan or are apprehensive about making a sauce using coconut, you could alternatively make a simple sauté using the same greens.The recipe for the sauteed version is here.

Servings: 4-6 ( 1-1.5 cups per person)

Ingredients:

Red Amarnath/ Red Swiss chard: 1 medium-sized bunch
Water: 1/2 cup+1 cup( may not need all).
Freshly grated coconut: 2/3rd cup
Dried Red chillies: 2-3 ( can be adjusted based on individual spice level)
Dried tamarind: marble sized portion
Salt: to taste
Garlic: 6-8 cloves
Coconut oil: 1 tsp

Method:

Wash the red Amarnath or red swisschard thoroughly. Chop it finely and add to a pot containing 1/2 cup water. Add 1/2 tsp salt and bring it to a boil.

Reduce the flame and cook for another 6-8 minutes. Turn off the flame and keep aside.

Grind together freshly grated coconut, red chillies and tamarind to a fine paste, adding water as needed little at a time.  Your masala is ready.

Add the ground masala to the cooked red Amarnath/ red Swiss chard and bring it to a boil. Turn off the flame.

Tempering:

Heat coconut oil in a skillet/pan on low heat.
Peel and chop the garlic cloves into medium-sized pieces. Add this to the hot coconut oil. Sauté the garlic until it turns golden brown.

Now add this to the prepared swisschard and coconut sauce mixture.

Served with brown rice & salad

Serve hot with rice/roti.
I am bringing this to some of my favorite blog parties: Throwback Thursday ,Angie's Fiesta Friday and Saucy Saturdays! Two of my favorite blogger friends who post some of the best stuff on earth are co-hosting the Fiesta: Elaine @ foodbod and Julie @ Hostess at Heart!

Cooking made easy:

Quite often people shy away from greens as they do not know how to clean them and are therefore unable to get rid of the sand/dirt in the greens! There is nothing more repulsive than sand in your mouth while eating! There is an easy, foolproof way to clean the greens. Rinse the greens and then soak them in cold water with a few drops of vinegar for a few minutes. The vinegar takes care of any bugs, pesticides while the water will have the sand/dirt settle at the bottom. Although not advised, to be foolproof, you can chop the greens and soak it again in water for the second time. You will not be disappointed.

Footnotes (Tip for healthy living):

We are all aware of the multitude of health benefits of including green leafy vegetables in our diets. From providing essential vitamins like vitamin A, K, E, calcium, iron and folic acid to dietary fiber, the benefits are quite a few.Regular intake of greens in the diet may help prevent diabetes, heart disease and may be even cancer.
Swiss Chard is a powerhouse of antioxidants and an excellent source of vitamins A,C,K, magnesium, potassium, iron and dietary fiber.

Red Amarnath is also an excellent source of Vitamin A and beta carotene and is used to heal several skin conditions.It is an excellent source of dietary fiber and is used to treat constipation. 

Garlic is known for its anti-hypertensive and anti-diabetic properties.

Fresh coconut has been used in the South-Indian diet for time immemorial! Studies have shown that coconut is also high in dietary fiber and may contribute to maintaining a healthy body weight.

Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Do Check out the other DFT contributors  and their links!

1. Sonal's Methi Mushroom

http://simplyvegetarian777.com/2016/01/13/methi-mushroom-curry-no-oil-no-onion-garlic-curry-diabetes-friendly-thursdays/

2. Shailja's Chana with Dill

https://shailjatomar.wordpress.com/2016/01/13/kadhai-chhole-with-fresh-dill-leaves/

3. Apsara's Gluten free Spinach Rotis

http://eatingwelldiary.com/2016/01/13/the-perfect-gluten-free-spinach-roti-flatbread-for-diabetes-friendly-thursdays/

4. Swati's Multigrain Spinach and methi rotis

http://www.letscookhealthytonight.com/multi-grain-spinach-and-methi-roti/

5. Sarika's Collard Greens and Chana

http://www.spicezone.com/collard-greens-and-chanaa-dft/

Food for thought:

Act as if what you do makes a difference. It does. William James

Please do share your thoughts. Your opinion matters!

Mushroom Masala ( mushrooms cooked in spicy tangy onion-tomato sauce).

Mushrooms are an all-time favorite in my home. We love mushrooms cooked in all possible ways: mushroom chilli, mushroom fried rice, mushrooms sautéed and served in stuffed omelette.. You name it, we like it!  Sometimes you crave for something spicy and tangy.  That made me nostalgic for batate song ( potato song). Unfortunately, I rarely eat potatoes any more. I decided to swap it with mushrooms instead and made mushroom song. For this I have used my mother's short-cut method of making potato song where she makes it with onion, chilli powder, coriander powder and  tomatoes.It came out super-delicious and now I often make it. This is such a simple and versatile dish that you could use other vegetables like green peas, dried beans, cauliflower, etc. For example: navy beans and cauliflower song tastes absolutely delicious!

Servings: 4

Ingredients:

Mushrooms : 8 oz pack, washed and sliced into medium slices.
Onions: 2 medium, diced small
Tomato: 1 medium, diced small
Cooking Oil: 1 tbsp( I use coconut oil) 
Mustard seeds: 1/2 tsp ( optional)
Curry leaves: 1 sprig ( optional).
Kashmiri chilli  powder: 1 tsp( can adjust based on desired spice level)
Coriander powder: 1/2 tsp
Haldi ( turmeric powder): pinch
Salt to taste
Coriander leaves( cilantro): 4-5 sprigs for garnishing.

Method:

Heat oil in a frying pan/ wok on medium heat. Add mustard seeds. Once the mustard seeds splutter, add the curry leaves  and then the chopped onions, sauté until they turn almost golden brown. 

Add the chopped tomatoes and sauté until the tomatoes start leaving oil. 

Now add turmeric powder, coriander powder and sauté for 30 seconds. 

Then add chilli powder and sauté for another minute. 

Now add the sliced mushrooms, cover and  cook until the mushroom has reached the desired level of tenderness( around 5-7 minutes). Mushrooms don't take long to cook.Mushrooms also tend to give out water, hence there is no need to add additional water.

Add salt only after the mushrooms are cooked. Mix well. Turn off the flame.

Garnish with fresh cilantro.

Serve hot with rice/ roti/ bread.

Beet stirfry, mushroom masala, white rice and dal

Enjoy! I am taking this to Fiesta Friday # 64 at my dear friend Angie's! The wonderful duo of Loretta@ Safari of the mind and Ginger@Ginger and Bread are the co-hosts this week.

Cooking made easy:

In the above recipe,  you can switch the tomatoes with tamarind solution. This is true for most recipes that call for tomatoes. So, if you run out of tomatoes, no worries.. and vice versa.

Tip for healthy living:

The common home remedy for most bug bites is to apply a solution of asofoetida mixed with water. It usually reduces the itching and swelling.

Food for thought:

The world is a book and those who do not travel read only a page.Saint Augustine.

Undi ( Steamed cream of rice balls)

Undi is a traditional Konkani breakfast item. When I say Konkani, I mean South Canara Konkani people. I am sure other people living in the Konkan region also make it. Undi is also known as "pundi" in Tulu and "mootli" by Catholic konkanis. "Mootli" means fistful, as fistful of batter is taken and shaped into balls which are then steamed.Traditionally in the Hindu households it is served with jaggery syrup. Others eat with with spicy curries like fish curry& egg curry. I like it with a little butter/ ghee filled in the little hole/ indentation and spicy dry chutney like lasun ( garlic) chutney sprinkled over it! :) yum!

Coincidentally, this is also the first dish that I cooked all by myself as a little girl in my "play kitchen". I must have been 8 or 9 years old at the time. I had miniature pots and pans which also included a miniature idli steamer! If a little kid can cook it, it has to be a easy dish to make!:)

Servings: 2-4

Ingredients:

Rice rava( idli rava or cream of rice): 1 cup
Coconut oil:1 tbsp
Mustard seeds: 1/2 tsp
Urad dal: 1/2 tsp
Methi seeds( fenugreek seeds): 1/8
tsp
Curry leaves: 1 sprig
Freshly grated coconut: 1/4 cup
Water: 1 1/2 cups
Salt: to taste
Sugar/ jaggery: 1/2 tsp 

Method:

Wash idli rava thoroughly and keep aside.

In a kadai, heat oil, add mustard seeds. Once the mustard seeds splutter, add the urad dal, methi seeds, curry leaves and sauté for few seconds until the urad dal starts turning golden.

Now add the washed  rice rava, grated coconut, hot water, sugar & salt. 

Cover and cook on low flame until all the water evaporates and the rava mixture starts to easily leave the kadai( about 7-10 minutes). 

You know it is done if when you touch with your finger, nothing sticks to your finger. Turn off the flame.

Let it cool down a little. With damp hands take small portion ( fist full) of the batter and shape it into a ball. Indent the center of the ball with your index finger. Make such balls until all the batter has been used. Keep it aside.

Fill the idli steamer with little water and bring it to boil. Place the steamer plate in it.

Arrange all the balls on the plate and steam for 10 minutes on medium flame. You can also use the pressure cooker/ pan for this but without the whistle.

Photo credit: Shailaja Rao

Photo credit: Shailaja Rao

Serve hot with butter/ghee and chutney of your choice or with jaggery syrup or honey or with some spicy gravy dish like prawn curry or fish curry.

Enjoy!

Cooking made easy:

You could make efficient use of your time and save energy( gas) by utilizing your resources to the fullest. When you are cooking rice in the cooker, also place the dal( lentil) or beans that you will be using to make another side-dish for lunch of dinner.

Another good example is the above dish. When you are steaming Undi or Idlis, you could steam/ cook another vegetable that is required for your lunch / dinner in the bottom half of the steamer. Of course, this depends on the size of your steamer/cooker.

Tip for healthy living:

Aerobic exercises are essential for the well being of the cardiovascular system. Aerobic exercises includes activities like walking, jogging, biking, running and swimming. An activity is considered aerobic only if it is done for at least 20-30 minutes. At least 45 minutes of aerobic activity is required before stored body fat  is utilized as a source of energy. At least 30 minutes of daily aerobic activity is recommended for a healthy cardiovascular system. 

Food for thought:

Forgiveness is the key to action and freedom. Hannah Arendt

Basic Coconut Sauce( Masala/ masolu )for Konkani ( GSB) Dishes

Cooking Konkani food is super easy! I am talking about the South Canara Gowda Saraswath Brahmin ( GSB) cuisine.  This is a relatively small community of people who are konkan and originally were Kashmiri Pandits but migrated along the Saraswati river and settled along the konkan coast of Maharashtra, Goa, Karnataka and Kerala. Each group has been influenced by the local regional traditions and culture. Hence you will see konkans speaking different konkani and significant variations in their cuisine. Majority of the GSBs settled in the Udupi- Kundapur- Mangalore ( South Canara) region of Karnataka. Coming back to the cuisine,most of the dishes are coconut based and use coconut oil.

The most common gravy based curries (randayi)are called:

1.Ghashi :when tempered with mustard and curry leaves.
2.Ambat : when tempered with onions, and
3.Koddel :when tempered with garlic.
4.Sasam: when mustard seeds are added to the masala while grinding.

The most common dry side dishes are :

1. Sukke :when masala has oil- roasted urad dal in it.
2. Sagle :when masala has oil-roasted coriander and methi seeds in it.
3. Bhutti : when masala has oil-roasted coriander seeds in it.
4. Song :has nothing additional in the masala, but is cooked with sautéed onions and is dry.

The common denominator is the basic coconut-red chilli-tamarind masala. Here is the recipe for the basic masala enough for one dish that would serve 4-6 people.

Ingredients:

Grated fresh coconut: 1 cup( from 1/4 coconut).
Dry Red chillies:4-5 nos ( depends on the spice level of; the chilly), roasted lightly in in 1/2 tsp oil.
Tamarind: marble sized if dry, 1/2tsp if pulp.
Water: 3/4 cup( could add more as needed).

Method:

Grind all the above ingredients in a blender using little water at a time into a fine paste.

You could use it immediately or store it in a airtight container in the freezer until you need it the next time. You could keep it in the fridge for up to 1 week.

Note:for the sukke masala, the coconut does not need to be ground to a fine paste. For everything else, it tastes best when the coconut is ground to a fine paste.

Cooking made easy:

The above coconut paste can be made from fresh or frozen grated coconut. If using frozen grated coconut, make sure that you thaw it to room temperature. Also, while grinding use lukewarm water.

Whenever I grate fresh coconut, I make sure I grind a batch of coconut masala enough for 3-4 different dishes and keep it in airtight containers in portions in the freezer. When needed, I just thaw a portion and add any additional ingredient if needed and blend it once or use it as is depending on what the recipe calls for.

Tip for healthy living:

In recent years, there was a huge uproar that coconut, coconut oil should be limited in your diet as it is a saturated fat and would increase the cholesterol in the body and clog your arteries. Many people I know either switched to "healthy" oils like canola or corn. I have always believed that the way our ancestors lived was a healthier way. They lived closer to nature, and had healthier eating habits. So I wondered could all out previous generations who cooked exclusively in coconut oil were all wrong? In fact my  mother eats exclusively eats food that has been cooked only in coconut oil . Any other oil upsets her stomach and makes her sick. We now understand that the whole"coconut oil is bad for you" was a myth propagated by the big companies who wanted to promote canola and corn oil industries. In fact canola and corn production is a big industry! Today, we know that health proponents are strongly promoting the use of coconut oil and sing praises of the health benefits of coconut. People are even encouraged to eat dry coconut pulp as a snack! Coconut is a great source of dietary fiber and vitamins C& B. It has healthy fats, breakdown of which might actually help the liver function more efficiently.

Food for thought:

The best thing one can do when it is raining is to let it rain. Henry Wadsworth Longfellow