Weight Loss, Diets and Nutrition


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Recipes with a Spice

Emphasizing nutritious, high-fiber diets that are low in saturated fats and cholesterol, allowing you to spice up dinner time and treat your taste buds to an exciting range of flavors, Recipes with a Spice – Indian Cuisine for Balanced Nutrition makes cooking a creative process for healthful living.

Combining typical Indian ingredients and techniques with foods such as broccoli, soy products, wheat germ, and flaxseeds it offers something for everyone. A collection of 260 recipes from different regions of India, it provides selected meat dishes but mostly vegetarian and vegan dishes to facilitate a change in life-style.

This book is an improved and enlarged edition of the earlier cookbook ‘Recipes with a Spice – From Asian-Indian Kitchens’ that has been sold out. It addresses the needs of the experienced cook as well as the adventurous beginner or a child wishing to explore the world of cooking or changing to healthy way of eating.

It also offers:

- A chapter called Cooking by Children with easy to prepare delicious meals, a fusion of Indian cuisine with other cuisines.

- Separate chapters that give valuable information about foods for health, Food Group servings, and nutritive value in some commonly consumed foods.

- Nutritive Value and Food Group Exchange, based on the Food Guide Pyramid recommended by the US Department of Agriculture (USDA) for each recipe. Healthy alternatives to prepare a dish are suggested.

- Sample menus.

- Some helpful hints and preparation techniques such as making yoghurt and fresh cheese.

- A description of the ingredients and an English translation of Indian terminology.

- Easy to use measures such as ‘cup’, ‘teaspoon’, and ‘tablespoon’.

- A separate listing of seasonings to facilitate adapting them to personal taste and preferences, and to dispel the myth that Indian cuisine is fatty, complicated and spicy.

- Some quotations and sayings related to a balanced approach to life.

Recipes with a Spice /Indian Cuisine for Balanced Nutrition/By Kusum L. Gupta

Contents:

Preface
Introduction
Organization of the Book
Ingredients Can Be Tailored
Helpful Hints
Weights and Measures
Healthful Eating
Food Groups
Foods for Health
Making the Change
Preparation Techniques
Ingredients and Terms
Sample Menus
Snacks and Appetizers
ADAI DOSA (Rice and Lentil Crepes)
ALU TIKKI (Potato Patty)
BATATA VADA (Potato Rounds)
BESAN POORE (Gram Flour Crepes)
BHEL (Spicy Mixture with Chutney)
BIRD’S NEST (Potato Roll)
BREAD–VEGETABLE PATTIES
CABBAGE ROLLS
CHAAT PAPRI (Crackers in Spicy Mixture)
CHAKLI (Flour Pretzels)
CHICKPEA-POTATO CASSEROLE
CHIVDA (Cereal Mixture)
CHUTNEY COVERED PEANUTS
CORN VADA (Flour Patties)
DAL VADA (Lentil Patties)
DALIA (Multi–Grain Porridge)
DHOKLA (Lentil Cakes)
FRUIT CHAAT
HANDVA (Baked Hot Cakes)
IDLI (Steamed Rice & Lentil Rounds)
KABOB
KELE Ki TIKKI (Plantain Patty)
KHASTA KACHORI (Crispy Patties)
MASALA DOSA (Potato–Lentil Wraps)
MATAR KACHORI (Pea Patties)
MATHRI (Salted Crackers)
MUNG DAL PAKORI (Lentil Fritters)
MUNG DAL POORE (Lentil Crepes)
MUSHROOM TURNOVERS
MUTHIA (Flour–Vegetable Scramble)
NUTTY GRANOLA
PAO BHAJI (Vegetables on Rolls)
PATULI (Gram Flour Rolls)
POHA (Pressed Rice with Vegetables)
POTATO CHAAT
POTATO-PEAS CASSEROLE
RAVA DHOKLA (Semolina Cakes)
RAVA DOSA (Semolina Crepes)
RAVA IDLI (Semolina Rounds)
SAGO-POTATO VADA (Tapioca Rounds)
SAMOSA (Stuffed Triangular Patties)
SPICED BEANS
SPICED NUTS
SPINACH PAKORAS (Fritters)
SPROUTED MUNG BEANS
TOFU BURGERS
UPMA (Semolina Salty Pudding
VEGETABLE CUTLETS
VEGETABLE OMELET
VEGETABLE PAKORAS (Fritters)
VEGETABLE POORE (Crepes)
VEGETABLE TRIANGLES
Soups and Beverages
CABBAGE SOUP
CREAM OF BROCCOLI SOUP
CREAM OF CARROT SOUP
DAL SOUP
HERBAL CHAI (Tea)
HOT CIDER
JAL JEERA (Tamarind Drink)
KANJI (Carrot Drink)
LASSI (Yogurt-Shake)
LEMONY REFRESHER
MANGO MILKSHAKE
MANGO PUNCH
MILK with ALMONDS
POTATO SOUP
SPICED CHAI (Masala Tea)
THANDAI (Cooling Almond Drink)
TOMATO SOUP
VEGETABLE COMBO SOUP
Vegetables and Beans
ALU BHAJI (Curried Potatoes)
ALU GOBHI (Potatoes & Cauliflower)
ALU WADI (Curried Potatoes with Lentil Drops)
BESAN KADHI (Gram Flour Stew)
BESAN MIRCH (Bell Peppers in Gram Flour)
BHARTHA (Barbecued Eggplant)
BHINDI (Spiced Okra)
CHANA SAAG (Chickpeas & Spinach)
CHEESY PEAS CURRY
CHHOLE (Curried Chickpeas)
CRISPY RICE POTATOES
DAM ALU (Spiced Steamed Potatoes)
KADAI PANEER (Wok-fried Cheese)
KARELA (Bitter Melon)
MALAI KOFTA (Cheese Balls)
MASALA ALU (Spiced Potatoes)
MASALA (Spiced) MUSHROOMS
MASALA PHULGOBHI (Spiced Whole Cauliflower)
MIXED BEANS and VEGGIES
MULTANI KADHI (Lentil Nuggets Stew)
NAVRATNA (Nine Jewels) CURRY
PALAK PANEER (Spinach & Cheese)
RAJMAH (Curried Red Kidney Beans)
ROASTED TOFU
SAAG (Mixed Greens)
SARSON KA SAAG (Mustard Greens)
SINDHI BESAN KADHI (Gram Flour & Veggie Stew)
STUFFED BELL PEPPERS
STUFFED EGGPLANTS
STUFFED GHIYA (Bottle Gourd)
STUFFED MUSHROOMS
TANDOORI SPICY VEGETABLES
TOFU with VEGETABLES
TOMATO CUPS
VEGETABLE KOFTA (Balls)
VEGETABLE MEDLEY
VEGETARIAN CHILI
Fish, Poultry, Meat
BAKED FISH
BIRYANI (Rice with Chicken or Lamb)
BLACK PEPPER CHICKEN
CHICKEN-TOMATO KEEMA
CURRIED CHICKEN
EGG CURRY
FISH-DO-PIAZZA
HYDERABADI CHICKEN
LAMB CURRY
MEATBALLS CURRY
TANDOORI CHICKEN
TANDOORI WHOLE CHICKEN
VINDALOO (Spicy Chicken or Fish)
Rice and Dal (Lentils)
BULGUR PULAO
CHANA GHIYA DAL (Lentils & Squash)
DAL MAKHNI (Creamy Lentils)
GARLIC DAL (Savory Lentils)
KHICHDI (Mixed Rice and Lentils)
LEMON RICE
PULAO (Seasoned Rice)
RASAM (Spicy Lentil Drink)
SAFFRON RICE
SAMBAR (Lentils with Vegetables)
SPINACH DAL
SOOKHI DAL (Dry–look Lentils)
TAHIRI (Vegetable Rice)
TAMARIND RICE
TOMATO DAL
VEGETABLE BIRYANI
YOGURT RICE
Breads
BHATURE (Fried Sour Bread)
CHAPATI (Unleavened Flat Bread)
KACHORI (Fried Stuffed Bread)
Khatti Roti (Sour Dough Flat Bread)
NAN (Baked Flat Bread)
PARANTHA (Unleavened Griddle-Fried Bread)
POTATO PARANTHA (Stuffed Griddle–Fried Bread)
PURI (Fried Puffed Bread)
ROTI 2000 (Unleavened Baked Vegetable Bread)
TANDOORI ROTI (Unleavened Baked Bread)
Yogurt, Dips, And Salads
BEAN DIP
BOONDI RAITA (Yogurt with Tiny Nuggets)
CARROT SALAD
GARLICY VINAIGRETTE
GUJIA DAHIBARA (Stuffed Lentil Patties in Yogurt)
MARINATED GINGER
MARINATED RADISH
MUNG PAKORI (Lentil Balls in Yogurt)
ONION SALAD
RAITA (Seasoned Yogurt)
TOSSED VEGGIE TOFU SALAD
VEGETABLE FINGER SALAD
YOGURT ONION SAUCE
YOGURT SALAD DRESSING
Pickles and Chutney
BASIL CHUTNEY
CARROT–CHILI PICKLE
CHILI PICKLE (without oil)
CHUTNEY POWDER
COCONUT CHUTNEY
DATES (Khajoor) CHUTNEY
GARLIC PICKLE
GRAM FLOUR CHILIES
LEMON PICKLE
MANGO–ASAFETIDA PICKLE
MANGO PICKLE
MANGO Spicy SALSA
MANGO Sweet SALSA
MINT–CORIANDER CHUTNEY
PICKLED ONIONS
SWEET and SOUR CHILIES
SWEET VEGETABLE PICKLE
TAMARIND CHUTNEY
TAMARIND–TOMATO CHUTNEY
TOMATO SALSA
VEGETABLE CHUTNEY
VEGETABLE PICKLE
Desserts
ALMOND BURFI (Fudge)
ATTA BURFI (Whole-Wheat Fudge)
BALUSHAHI (Royal Rounds)
BANANA BURFI (Fudge)
BEDANA (Sweet Drops)
BESAN BURFI (Gram Flour Fudge)
BOONDI LADDU (Rounds with tiny Nuggets)
CARROT BURFI
CARROT HALVA
CHUMCHUM (Oval Cheese Balls in Syrup)
COCONUT BURFI (Fudge)
EGGLESS SPONGE CAKE
FALOODA (Vermicelli in Syrup)
FIRNI (Cream of Rice Pudding)
FRUITS in CHEESY CREAM
FRUIT PUDDING
GUJIA (Stuffed Sweet Patties)
GULABJAMUN (Rose Munchkins)
JALEBI (Coiled Sweets)
KHEER (Rice Pudding)
KULFI (Ice Cream Cakes)
MANGO MOUSSE
MUNG DAL HALVA (Lentil Pudding)
PEANUT CHIKKI (Peanut Brittle)
PERE (Sweet Patties)
RASMALAI (Milk Cakes in Cream)
RICOTTA CHEESE BURFI (Fudge)
SAFFRON NANKHATAI (Biscuits)
SEVIA (Vermicelli Pudding)
SHAHI TUKRA (Royal Bite)
SHRIKHAND (Grand Sweet Yogurt)
SPICY LOAF
STUFFED GULABJAMUN (Rose Munchkins)
SUJI HALVA (Semolina Pudding)
SUJI LADDU (Semolina Rounds)
YELLOW SWEET RICE
Cooking by Children
PART A: Grains and Vegetables
BAKED ONION RINGS
BAKED POTATOES
BAKED POTATO WEDGES
BAKED SQUASH
BEANS ‘n BEANS
BROCCOLI-CHEESE CASSEROLE
CHEESY RICE ‘N BEANS
CURLY CARROT SALAD
DEVILED EGGS
FINGER SANDWICHES
GOURMET COUSCOUS
GRAIN-VEGETABLE DELIGHT
GRAIN-VEGGIE PUREE
INSTANT TOMATO SAUCE
LENTILS GALORE
LENTIL LOAF
LIKE PEANUT BUTTER
MACARONI and CHEESE
MASHED POTATOES
PASTA GARDEN
PIZZA as you like
POTATO PANCAKES
QUICK GREENS
RICE REAL
SPINACH CHEESE CASSEROLE
SPINACH DIP
SOUP PASAND
TANDOORI VEGGIES
TOFU-VEGETABLE QUICHE
VEGETABLE NOODLE SOUP
VEGGIE BURGERS
PART B: For the Sweet Tooth
APPLE SQUARES WITH WALNUTS
BANANA BOAT
BREAD DELIGHTS
CARAMELIZED APPLES
CINNAMON CARROT CAKE
CREAMY FRUIT SHAKE
EGGLESS MARBLES
FROZEN MANGO YOGURT
JELL-O CONFETTI CAKE
SPECIAL CHOCOLATE CAKE
Appendices
Food Group Servings
Estimated Servings
Major Nutrients and Vitamins
NUTRITION TABLE
Index

About the author:
Kusum Gupta, a graduate from Delhi University, India, has thirty-six years of successful professional career. She worked in International Business Machines (IBM) in USA for nearly 25 years and retired as Advisory Programmer in 1992. Besides enjoying with children, grand–children, and gardening, she has also been involved in several community activities. Her prime interest is finding new ways to cook and promoting a healthy way to live, physically and spiritually. Kusum expands her love for cooking and balanced lifestyle through writing, education and community involvement such as:

- Teaches Indian cooking and gives cooking demonstrations at major events.
- Is member of Interfaith Council. Gives classes and presentations on Hindu spirituality.
- Organizes India Festival every year, in collaboration with local organizations, to promote multiculturalism.

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