Orange peels are high on dietary fibre and aids in reducing heartburn and vomiting. It also helps in regulating blood pressure. However, it is important to use only organic oranges that are not coated with wax. Here is a sweet and tangy sauce made from orange peels and tamarind. It is used as a side dish for pongal, dosa and lentil based curries.
Ingredients:
Oranges -2
Brown sugar -1/2cup
Turmeric powder -1tsp
Asafoetida -1/2tsp
Tamarind pulp -1cup
Mustard seeds -1 tsp
Whole red chilly -3(broken into two)
Curry leaves -few
Oil and salt - as required
Orange peels
Method:
Wash and peel the oranges. Cut the peels into small bits. Keep it aside. (Use the inner part to make orange tea). Temper mustard seeds in little oil. Next, add the asafoetida powder, red chillies and curry leaves. Then add the tamarind pulp, turmeric powder, salt, brown sugar and orange peel. Add little water if required. Cook for 10 minutes, till the peels turn soft and the pulikachal reaches saucy consistency.
Note:
Green chilly should not used for this pulikachal.
Unrelenting summer calls for some sensible eating to keep oneself well hydrated. Fruits come handy on such occasions, which can be had alone or with coconut milk dressing. The latter has cooling properties and gives a unique flavour to the fruit salad.
Ingredients:
Green grapes - 1cup
Papaya - 200gms
Ripe banana -1
Fresh coconut milk -1cup
Honey -2tsps
Salt -1pinch (optional)
Raisins - few
Cashew nut -few
Method:
Combine the coconut milk, honey and salt. Keep it in the refrigerator.
Wash all the fruits in cold water. Peel and cut the papaya into cubes. Peel and cut the banana into discs. Break the cashew nuts into small bits. Add the cold coconut milk mixture to the cut fruits. Serve immediately.
Note:
Other fruits like mango, apple and jackfruit can also be added.
How about ending the dinner with halwa that is healthy too? If should be healthy then it should be high of fibre and nutrients. Yes, this halwa uses broken wheat and brown sugar instead of semolina and sugar. Broken wheat is high on fibre and has a low glycaemic index. Hence, it is highly recommended for diabetics. Broken wheat halwa is very easy to make and tastes delicious too.
Ingredients:
Fine broken wheat - 2cups
Brown sugar - 3/4 cup
Salt -1/4tsp
Clarified butter -4tblsps
Cardamom powder - 1tsp
Cashew nuts for garnishing
Method:
Fry the cashew nuts in little clarified butter. Keep it aside.
Heat 4cups of water in a cooker and add the broken wheat and salt. When it begins to a boil, close the lid and pressure cook it for 10 minutes. When the pressure is released, open the cooker. Add the brown sugar and the balance clarified butter. Cook stirring continuously till it leaves the sides of the pan. Remove from the stove and add cardamom powder. Garnish with roasted cashew nuts.
Note: It is important to use the fine variety of samba broken wheat.
When baked cups are filled with choicest seasonal vegetables or fruits, it becomes a meal in itself. Summer times are times for eating more salads. However, salads alone are not a good meal as it lacks carbohydrates. Hence, I have made small cups made of all purpose flour to go with the raw vegetables. It will also enhance the palatability of such servings that sans creamy dressings.
Ingredients:
All purpose flour -2cups
Salted butter -1tsp
Finely chopped mixed vegetables -1cup
Boiled potato -1
Method:
Knead the flour and butter well. Next, add about 1/2 cup of water and make stiff dough out of it. Rest it for 20 minutes. Flatten the dough as thin as possible using a rolling pin. Cut out small rounds out of it using a round cutter. Place each round firmly in cookie cups. Bake them at 180°C in a pre-heated oven for 10 minutes. Make small strips like bread sticks with the left over dough. Bake them also like the cups.
Baked cups and strips
Presentation:
Arrange the cups and sticks in a round plate. Fill each cup with different vegetables. Slice the potatoes and place them over the baked strips. Serve it along with tomato sauce or red chutney or any dip of your choice.
Note:
Fresh fruits can also be cut and arranged in the similar way and served along with honey.
There are many ways to beat the heat during this summer. One among them is the refreshing orange tea that has all the benefits of fresh orange juice besides its rind. Tea as we all know is cooling and light on the calorie count. So, here is the recipe for orange tea.
Ingredients:
Tea -1tsp
Orange -1
Sugar to taste
Method:
Extract the juice from the orange. Retain the rind.
Heat two cups of water in a pan. When it boils, take it away from the flame and add the tea leaves and orange rind. Allow it to steep in it for 5 minutes. Strain the tea. Add orange juice and sugar. Chill it before serving.
Note:
You can also add few orange segments to the tea before serving it.
Pumpkins are rich in beta carotene, which gets converted into vitamin A in the body. This vegetable with abundant fibre is low in calorie too. When combined with potato it helps in controlling the spikes in blood sugar after a meal. This potato pumpkin gravy is very similar to the dum aloo of Punjab, but has a twist in it. I am using pumpkin to make the gravy instead of the tomato and cashew nut. And the taste is simply delicious.
Ingredients:
- Baby potatoes -250gms
- Pumpkin -100gms
- Onion -2
- Green chillies -2
- Ginger paste -1tsp
- Garlic paste -1tsp
- Chilli powder -2tsps
- Garam masala powder -1tsp
- Turmeric powder -1/2tsp
- Tomato puree -1/2cup
- Sugar -2tsp
- Chopped coriander leaves -2tsp
- Oil and salt - as required
Method;
Wash and prick the baby potatoes. Add salt and cook in a pressure cooker till done. Cool and peel it. Heat a frying pan with little oil. Stir fry the peeled potatoes in it till it turns slightly brown in colour. Keep it aside. Peel the pumpkin and cut into small cubes. Add little salt and cook in 1 cup of water. Keep it aside to cool.Chop the onions and green chillies finely. Stir Fry them in little oil. When the onion turns brown, add all the powders in quick succession. Then add the ginger and garlic paste. Stir fry for few seconds. Then add the tomato puree, salt and sugar. Continue cooking for another few seconds. Cool and combine it the cooked pumpkin. Grind it to a smooth paste. Mix this paste with the stir fried potatoes. Add water and adjust the consistency. Cook for few seconds till everything is blended well. Garnish with coriander leaves.
Banana fritters are known as pazham pori in Kerala. It is made of Kerala banana or Etha pazham. Hence, it is also known as ethakka appam. Many Keralites have a weakness for this snack that is sold in street corners, tea shops and railway stations. In most outlets, it is prepared by frying the whole banana after dipping it in a batter. Sometimes, the banana is filled with sweetened grated coconut and pulses before fryind them. However, when the same is prepared at home, it takes different shapes and it is mostly without the filling. My banana fritters are round disc shaped as it is easy to handle.
Kerala banana
Ingredients:
- Kerala banana - 1
- All purpose flour -1cup
- Rice flour -2tsps
- Turmeric powder -1/4tsp
- Powdered sugar -3tsps
- Salt -1pinch
- Oil for frying
Method
Skin the banana, slice them into round discs. Keep it aside. Combine the two flours, turmeric powder, salt and 1teaspoon of powdered sugar. Add water little by little to make a smooth batter. In a frying pan, heat sufficient oil for frying. Dip each banana pieces in the prepared batter and fry it in hot oil. When it turns crispy, remove from oil and place it over paper towel. Dust some powdered sugar over it before serving.
Eating fresh raw vegetables and fruits during summer is highly recommended, as it is expected to keeps us hydrated and energetic. Accordingly, a bowl full of salad made from fresh seasonal vegetables is unbeatable. When some peanuts are added, the protein content in it is enhanced and can make for a whole meal in itself. Here is a salad that uses some locally available vegetables, sweet corn and peanuts for that crunch.
Ingredients:
Corn cob -1
Roasted peanuts -1/2cup
Chopped onion -1cup
Chopped tomatoes -1/4cup
Grated cucumber -1/4cup
Grated carrot -1/4cup
Grated raw mango -2tsps
Chopped coriander leaves -3tsps
Chilli flakes -1tsp
Sugar -1/2tsp (optional)
Lemon juice -1tsp
Salt to taste
Method:
Place the corn cob over direct flame and cook on all sides. Cool and remove the corn kernels with a knife. Combine the corn kernels with rest of the ingredients. Adjust the salt. Serve fresh.
