Oats Mango Phirni

Phirni is a creamy based dessert from North India traditionally made with rice. Here I have made Phirni with Oats flavored with mango. Serve chilled.

Ingredients:

• ¼ cup Quaker Oats - Old Fashioned
• ¾ cup Water
• Half pinch of salt
• 1 cup Half and Half Milk
• Sugar according to taste
• 2 big mangoes peeled and diced

Method:

• In a bowl take Oats and salt; cook in a microwave for about 2-3 minutes. Cool.
• Transfer the cooked Oats into an electric grinder. Add sugar, half of the mango chunks and Half and Half milk. Amount of sugar depends on the sweetness of the mango.
• Churn in pulse mode for 2-3 times so that Oats remain granular like phirni rice.
• Transfer in a serving bowl.
• Garnish with remaining mango chunks. Leave in refrigerator covered for about 1-2 hours.
• Serve Chilled

Do You Know?

Mango contains essential vitamins and dietary minerals. The antioxidant vitamins A, C and E; Vitamin B6, Vitamin K, essential nutrients, such as potassium, copper and 17 amino acids are at good levels in mango.

Hare Dhaniye Wala Murg (Cilantro Chicken)

Chicken cooked in sauce of fried onions and tomato with lots of fresh green Cilantro (coriander leaves).

Ingredients:

• 5 skinless boneless chicken thighs, each cut into 6 pieces, washed, dried

For the Marinade:

• 1tbsp vegetable oil
• 1 tsp chicken Tandoori Masala (available in Indian Grocery Stores)
• 1 tbsp lemon juice
• ¼ cup plain yogurt
• Salt to taste

For the Gravy:

• 3 tbsp vegetable oil
• ½ tsp cumin seeds
• 2 medium onions thinly sliced
• 1 tsp garlic grated
• 1 tsp ginger grated
• ½ cup diced tomatoes
• 2 green chilies chopped finely
• 1 tbsp ground coriander seeds
• ½ tsp ground cumin seeds
• ½ tsp red chili powder/cayenne
• ½ tsp turmeric powder
• ½ tsp garam masala powder
• Salt to taste
• 1 cup packed fresh coriander leaves and upper tender stems - chopped, washed and drained

Method:

• In a mixing bowl mix all ingredients of marinade well. Now toss in the chicken and coat well. Refrigerate for at least 1 hour.
• To cook, warm oil in a non stick skillet over medium to high heat and add the cumin seeds. After a few seconds, add the onions. Sauté for about 4-5 minutes, until onions are golden. Add grated ginger, grated garlic, green chilies chopped, diced tomatoes and all dry spices (without garam masala powder) and salt; cook on low heat for 5-6 minutes or until the oil separates from the gravy.
• Stir in the chicken and its marinade. Cover, and cook at medium low for 30 minutes or until chicken is tender, stirring occasionally. Add little water if required.
• Fold in the chopped coriander leaves and garam masala powder. Simmer for 2-3 minutes.
• Serve hot with Boiled Rice or Roti, Sabji and Raita of your choice.

Do You Know?

Cilantro or Coriander not only has two common names, but two entirely different identities and uses. Cilantro (leaves), Coriandrum sativum, describes the first or vegetative stage of the plant's life cycle and coriander (seeds) represents the reproductive stage.

Cilantro is considered an aid to the digestive system. It is an appetite stimulant and aids in the secretion of gastric juices.

The essential oils of the cilantro leaves contain antibacterial properties and can be used as a fungicide. It is rich in vitamin C.

Murmure Ka Upma (Seasoned Puffed Rice)

It is a great evening snack item. Soaked Puffed rice or Murmure are seasoned with mustard seeds, curry leaves, green chilies, roasted peanuts and lime juice.

Ingredients:

• 2 cups Puffed Rice (Murmure)
• 1 medium onion chopped fine
• 1 tbsp peanuts
• 2-3 green chilies chopped
• 3-4 curry leaves
• ½ tsp red chili powder
• ½ tsp turmeric powder
• 1 medium tomato chopped fine
• 2 tbsp coriander leaves chopped
• Salt to taste
• Lemon juice
• 2 tbsp cooking oil

Method:

• Wash the puffed rice in water and soak it for about 2-3 minutes. Squeeze out all the water from the Murmure after that.
• In the mean time heat 2 tbsp of oil in a pan, add mustard. After they splutter add peanuts, curry leaves, green chilies and chopped onion. Sauté a little; and then add chopped tomatoes, red chili powder, turmeric powder and salt. Cook till tomato is soft and mushy.
• Now add moist Murmure (puffed rice) and chopped coriander leaves; mix well. Add lemon juice if required.
• Garnish with chopped coriander leaves and serve as snack.

Do You Know?

Puffed rice is made from white rice, meaning that it is not a whole grain and contains very little fiber. One cup of puffed rice cereal provides 56 calories and just .1 g of fat. The calories mostly come from the 13 g of carbohydrates. The cereal has only .9 g of protein, making it an insignificant source.

Long Podded Cowpea/ Chinese Long Beans

The long podded cowpea beans are called as asparagus beans or snake beans or Chinese long beans. These are known as Borboti in Bengali and Eeril in Goa, India.

Smaller or younger beans, that have a lighter shade of green and a soft texture, provide a tender, meatier and sweeter taste.

In this recipe the beans are seasoned with Indian spices and are paired with potatoes.

Ingredients:

• 1 pound Yardlong beans
• 1 big potato cut into small cubes
• ½ tsp red chili powder
• 1 tsp red chili flakes
• 1 tsp turmeric powder
• Salt to taste
• Pinch of asafetida
• 1 tsp cumin seeds
• ½ tsp Chaat Masala or Amchoor powder
• 2 tbsp cooking oil

Method:

• Wash the green beans, drain thoroughly, and trim the tops and bottoms. Cut them into small pieces approximately one cm long.
• Heat oil in a skillet. Add asafetida, cumin seeds and red chili flakes.
• Stir in potato cubes. Fry till light pink.
• Add beans to this and stir. Add red chili powder, turmeric powder and salt.
• Cook covered till potato and beans are tender. Add little water if required.
• When beans and potatoes are done add Chaat Masala or amchoor powder and mix well.
• Serve hot with hot Roti.

Do You Know?

Long beans are a good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and a very good source for vitamin C, folate, magnesium, and manganese.

Shahi Chicken Korma

Chicken is cooked in a rich sauce of onions, yogurt and nuts.

It could be served with Baghara Chaawal (Fried Rice) or Stir fried Indian Flatbread and a vegetable.

Ingredients:

• 2 pounds chicken cut into 2 inch pieces washed and drained
• 2 cups plain yogurt
• 10 raw almond powdered
• ¼ cup heavy cream

Onion Masala:

• ¼ cup vegetable oil
• 1 tsp cumin seeds
• 1 cup finely chopped onions
• 3-4 garlic cloves
• 1 inch ginger

Nuts Mix:

• ¼ cup raw cashew
• 1 tbsp white poppy seeds
• 1 tbsp desiccated unsweetened coconut
• 1 tbsp whole fennel seeds
• 1 bay leaf
• ¼ tsp carom seeds

Dry Spice Powder:

• 1 tsp ground coriander seeds
• ½ tsp ground cumin seeds
• 1 tsp garam masala powder
• Salt to taste
• 1 tsp red chili powder (or paprika)
• Pinch of saffron

Whole Garam Masala:

• 1 whole brown cardamom
• 2-3 cloves
• 1 inch cinnamon stick

Method:

• Prepare yogurt: Line a fine mesh sieve with two layers of cheese cloth and place over a bowl. Pour in the yogurt, cover, and refrigerate overnight.
• Prepare marinade:
• Onion Masala: Warm the oil in a non stick skillet over medium high heat and add the cumin seeds, then after few seconds, the chopped onions, garlic, and ginger. Sauté for about 5 minutes until the onions are lightly brown. Lift them out of the oil, leaving as much oil behind as possible, and put them in a food processor or a blender.
• Nuts Mix: Warm a small frying pan over medium heat and add the cashews, Poppy seeds, coconut, fennel seeds, bay leaf and carom seeds. Toast for a few minutes until they change color and smell roasted. Transfer to a clean spice grinder and powder finely. Add this powder to the food processor
• Yogurt: Scrap the strained thickened yogurt into the food processor as well.
• Dry Spice Powder: Add the ground coriander, ground cumin, garam masala powder, salt, saffron and red pepper powder (paprika), to the food processor.
• Mince well all the ingredients, and then transfer to a large mixing bowl.
• Marinate Chicken:
• Put cubed chicken in the mixing bowl and coat well.
• Marinate for 2-3 hours in the refrigerator.
• Cook Chicken: Warm left over oil in the nonstick skillet over medium high heat.
• Add the whole cardamom, clove, and cinnamon.
• Pour in the chicken pieces without its marinade and stir fry continuously for 10 minutes. By this time the moisture should have evaporated and the oil should be floating on the top.
• Stir in marinade, reduce the heat to low and cook for 10-12 minutes. Boil off the excess liquid if any. The sauce should be very thick at the end of the cooking time.
• Cool for 5 minutes. Powder the almonds in a clean coffee grinder and mix them into the chicken curry along with the heavy cream.
• Garnish with chopped fresh coriander leaves.
• Serve with Baghara Chaawal (fried rice) or crispy Ande Ka Parantha and Baghara Baingan or any other green vegetable.

Do You Know?

Mughlai cuisine is a style of cookery developed in the Indian Subcontinent by the imperial kitchens of the Mughal Empire. It represents the cooking style used in Delhi, Kashmir, and Lucknow in Uttar Pradesh.

The cuisine is strongly influenced by Persian and Turkish cuisines of Central Asia. The food served in the vast majority of Indian restaurants in the Western hemisphere draws inspiration from Mughlai cuisine.

Aloo Tamatar Ki Sabji

Potatoes are cooked with lots of ripe tomatoes and spices. It goes well with Paratha or White Rice and Simple Arhar Ki Dal.

Ingredients:

• 1 big potato cut into small cubes
• 4 big red tomatoes ( preferably vine ripened tomatoes )
• 1 small onion sliced
• ½ tsp mustard seeds
• 3-4 curry leaves
• 2 green chilies chopped
• 1 tsp red chili powder
• ½ tsp turmeric powder
• ¼ tsp sugar
• Salt
• 3-4 tbsp cooking oil

Method:

• Heat 2 tbsp of oil in a pan, add mustard, after they splutter add curry leaves, green chilies and chopped onion.
• Sauté until onion is transparent.
• Add diced potato and chopped tomatoes, red chili powder, turmeric powder, sugar and salt.
• Cook till tomato is soft and mushy; and oil is separated.
• Serve hot with Paratha or White Rice and Simple Arhar Ki Dal.

Do You Know?

Fresh tomatoes are available throughout the year but most abundant at the end of the summer. They are best when freshly picked off the vine. Since fresh tomatoes are very perishable, these have been picked when green and then forced to ripen. These tomatoes have longer shelf life but do not have the taste and texture of a vine ripened tomato.

Saade Chawal (Plain Boiled Rice)

Rice is cooked in plenty of boiling water with a pinch of salt till tender. The water is drained off then.
The plain boiled rice is usually served with one of the thick soupy curries such as: Rajma, Chholay, Kadhi, Khatti Dal or Sabit Masoor Dal etc.

The boiled rice can be stored in refrigerator overnight that would make it more dry and firm. It can be then used to make fried rice with different ingredients.

Ingredients:

• 1 cup Rice
• 6-8 cups of water
• ¼ tsp salt
• 1 green cardamom
• 1tsp lemon juice

Method:

• Wash and rinse rice in cold water till the water runs clear.
• Add 6-8 cups of water to a large stock pot.
• Bring water to a rolling rapid boil.
• Do not turn heat down. Add rice, salt, cardamom and lemon juice; and stir. Let it come to a rolling boil again.
• Cook rice in rapidly boiling water for 10-15 minutes or till the rice is just tender. Turn off heat. Transfer the contents to a colander to drain out as much water as possible.
• Heat empty stock pot on the stove for 3-4 seconds and then turn off the heat. Transfer rice from colander to warm stock pot. Let it rest for about 10 minutes. The remaining moisture will be absorbed and rice will get drier. Do not stir rice.

Do You Know?

Polished rice is the white rice which is buffed with glucose or talc powder.

Despite the hypothetical health risks of talc (such as stomach cancer), talc-coated rice is preferred in some countries due to its attractive shiny appearance, but it has been banned in some and is no longer widely used in others such as the United States.

Even where talc is not used, glucose, starch, or other coatings may be used to improve the appearance of the grains; for this reason, many rice lovers still recommend washing all rice in order to create better-tasting rice with a better consistency, despite the recommendation of suppliers.

Much of the rice produced today is water polished.

Chili Tofu

Tofu has very little flavor or smell of its own, so marinate it in spices before cooking with capsicum.

Ingredients:

• 1 pound Tofu, cut into 2" long pieces
• 1 large sized green bell pepper / capsicum
• 1 large onion sliced thinly
• ¼ cup tomato diced
• 1 medium bunch spring onion chopped coarsely
• ½ tsp ajwain (carom seeds)
• 1 tsp red chili powder
• ½ tsp turmeric powder
• Salt to taste
• 3 tbsp cooking oil

For Marination:

• 1 tsp ginger garlic paste
• 1 tsp tandoori masala
• 1 tsp oil
• 1 tsp lemon juice
• ½ tsp salt

Method:

• Marinate the tofu pieces for about 30 minutes.
• Remove the seed and the pith of the capsicum and cut into 2" long pieces.
• Heat the oil in a wok or kadhai on a medium to high heat. Add the ajwain, garlic and diced tomato. Stir fry till tomato is soft.
• Add tofu, green bell peppers, spring onion, red chili powder, and turmeric powder. Mix well and stir fry for 1 more minute or till capsicum is just tender.
• Turn off the heat and spoon the Chili Tofu onto a serving platter.
• Serve with Paratha .

Do You Know?

Almond tofu or Almond pudding is a popular dessert in Hong Kong, Taiwan, Singapore and Japan. In the traditional recipe, the almond milk is extracted from the Southern Chinese Almonds or Sweet Chinese Almonds and then it is heated with a gelling agent. The almond milk mixture solidifies, after chilling, to the consistency of a soft gelatin dessert.

Chana Dal Parantha

Parantha stuffed with boiled, mashed and spiced chana dal, makes a nutritious and wholesome meal. Serve it with Curry and Raita of your choice.

Ingredients:

Parantha Dough:

• 1 cup whole wheat flour
• 1 cup maida
• ½ tsp salt
• 1 cup cooking oil for pan frying

Parantha Stuffing:

• 1 cup boiled Chana dal( Bengal gram)
• ½ tsp turmeric powder
• 1 tsp amchoor powder (dry mango powder)
• ½ tsp garam masala powder
• ½ tsp red chili powder
• ½ tsp crushed fennel (saunf)
• Salt to taste
• 2 green chilies finely chopped
• 2 tbsp chopped cilantro leaves

Method:

• Soak chana dal in water for 2 hours. In a pressure cooker put the soaked Chana dal, turmeric powder and two cups of water; cook to get one whistle.
• Heat oil in a pan and fry boiled Chana dal till completely dry. Mix in the garam masala powder, red chili powder, salt, chopped cilantro and amchoor powder. Filling is ready. Keep it aside.
• Sieve the flour and maida together. Mix oil and salt and knead the flour into smooth dough using warm water; keep it aside for 15 minutes.
• Divide the dough into 8-10 equal sized balls. Flour a clean surface and roll each ball out into an oblong chapati about 8" in length and 4-5” in width.
• Now with the help of thumb and first finger pinch the centre of chapati to form a dumble shaped structure.
• Place dal filling on one part of the dumble shaped chapati and fold the other part over it. Press gently around the edges.
• Carefully roll out the stuffed circle into parantha, sprinkling whole-wheat flour on the surface, to avoid sticking of parantha with rolling pin.
• Heat a griddle (tawa) and place a parantha on the griddle. Flip the parantha when tiny bubbles rise on the surface. Drizzle a bit of oil on the top and spread well over the surface of the parantha. Flip the parantha again after few seconds and drizzle oil on this surface too. Continue to flip the parantha frequently, pressing with a spatula on any unbrowned areas until browned all over on both the sides. The Parantha is done when both sides are crispy and golden brown. Remove from the griddle and repeat with the other Paranthas until all are cooked.
• Serve hot Parantha with Sabji, Raita and Chutney.

Egg Kofta Curry

This is a simple but spectacular dish in which eggs are encased in a layer of spiced ground meat to form Koftas. It is very suitable for dinner parties. Serve it with Jeera Rice / Lachchha Parantha, Aloo Gobhi /Aloo Palak and Churmuri Raita.

Ingredients:

For Kofta:

• 1 pound minced Lamb
• 2 tbsp gram flour (besan)
• 1 tsp green Chili chopped finely
• ¼ cup fresh cilantro leaves chopped finely
• 1 tsp ground garam masala
• 1 tsp lemon juice
• Salt to taste
• 5 hard boiled eggs
• Flour for dusting
• 1 tsp brown cardamom powder
• Cooking oil to deep fry

For Gravy/Sauce

• 4-5 tbsp cooking oi
• 5 cloves
• 1 bay leaf
• 3-4 green cardamoms
• 2 medium onions finely sliced
• 1 tsp garlic paste
• 1 tsp ginger paste
• 1 tbsp ground coriander seeds
• ½ tsp ground cumin seeds
• 1 tsp red chili powder
• ½ tsp turmeric
• ¼ cup plain yogurt well beaten
• 1 tsp garam masala powder
• Salt to taste
• 2 tbsp fried crispy onions
• ¼ cup chopped cilantro leaves

Method:

• Combine the ground meat, gram flour, ground garam masala, chopped green chili, chopped cilantro leaves and salt. Mix well.
• Shell all the hard boiled eggs and dust them with flour.
• Wet your hands with cold water and then divide the meat mixture into 5 equal portions. Flatten each portion in the palm, place an egg in the centre and wrap the minced mix around the egg in such a way that the line of join is visible.
• Heat the oil in a frying pan, put in the koftas and fry. The Egg koftas will split open from the line of join (which was not smoothly sealed). Fry them until they are brown on all sides. Keep them aside.
• Prepare gravy/sauce: Heat oil in a deep heavy bottom pan, over a medium high flame. When hot put in the bay leaf, cloves and cardamom pods. Stir for 2-3 seconds or until the cloves swell and the bay leaf begin to take on color.
• Now put in onions. Stir and fry for about 4-5 minutes or until the onions turn a medium brown color. Put in the ginger garlic paste and fry for few seconds. Then add the coriander, cumin, red chili powder, turmeric and salt. Stir and fry for a minute. Add beaten yogurt and fry until oil separates from masala. Add 3 cups of water.
• When gravy starts to boil adds egg koftas. Cover, turn heat to low and cook for about 30 minutes. Remove the lid and add the fried onions and garam masala powder. Stir to mix. Cook uncovered, for another 3-4 minutes, stirring gently as you do so.
• Turn off the heat and let the pan sit for a while. The fat will rise to the top. If you like, you can remove it with a spoon.
• Arrange Koftas in a serving platter keeping visible egg side facing up. Garnish with chopped cilantro leaves.
• Serve with Jeera Rice / Lachchha Parantha, Aloo Gobhi /Aloo Palak and Churmuri Raita.

Tips: Don't boil egg straight out of the fridge. Leave it out till it reaches room temperature. Boiling it straight from the fridge is too much of a temperature shock and can crack the shell. Use fresh eggs as much as possible.

Do You Know?

The yolk in a newly laid egg is round and firm. As the yolk ages it absorbs water from the albumen which increases its size and causes it to stretch and weaken the vitelline membrane (the clear casing enclosing the yolk). The resulting effect is a flattened and enlarged yolk shape.

Rajma Oats Kebabs

Rajma Oats Kebabs serve the purpose both of the appetizers as well as snacks.

Ingredients:

• 1 cup Old Fashioned Oats
• 1 cup boiled Rajma (Kidney Beans)
• 1 cup boiled and mashed Potato
• 1 small Onion finely chopped
• 1 tsp Ginger Garlic paste
• 2 Green Chilies finely chopped
• ¼ cup fresh Cilantro chopped fine
• ½ tsp dried ground ginger
• Salt to taste
• 1 tbsp Lemon juice
• 1 tbsp Vegetable Oil
• ½ tsp Red Chili Powder
• ½ tsp ground Black Pepper
• Cooking oil to stir fry

Method:

• Soak Rajma beans overnight and then pressure cook until Rajma is tender. You can take canned Rajma instead.
• Take a non- stick pan and dry roast the oats (without oil) till they leave their whitishness and turn little brownish. Cool slightly and transfer to a food processor or blender and pulse it few times. Now add onion, ginger garlic paste, green chilies, cilantro and cooked Rajma. Pulse it for few times taking care not to mush up the beans.
• Remove the mixture onto a mixing bowl. Mix in boiled mashed potato, salt, lemon juice, vegetable oil, ground black pepper and red chili powder. Taste the mixture and add in additional seasonings if needed.
• Make small patties of desired size and shallow fry them on a griddle over medium heat for four to five minutes on each side, or until golden brown.
• Serve as an appetizer with Tomato Chutney or Green Chutney.

Do You Know?

The term ‘gluten’ is, in a sense, a generic term for the storage proteins that are found in grains, but in reality, each type of protein, for example, gliadin in wheat, secalin in rye, hordein in barley, avenin in oats, zein in corn and oryzenin in rice, is slightly different from the others. The ‘gluten’ in wheat, rye, barley, contains particular amino acid sequences that are harmful to persons with celiac disease.

Oats Ka Namkeen Dalia (Oats Porridge)

This is almost an instant food. The bland oatmeal is transformed into a spicy, great tasting, healthy breakfast.

I prefer ‘old fashioned’ oats because these are quick to prepare.

Ingredients:

• 1 cup Quaker Oats (‘Old Fashioned’)
• 1 small Onion finely chopped
• 1 Green Chili finely chopped
• ¼ tsp Black Pepper powder
• ¼ tsp Mustard seeds
• 2-3 Curry Leaves
• 2 tbsp Coriander Leaves chopped
• 2 tbsp Cooking Oil
• Salt to taste
• 1 tbsp Lemon Juice

Method:

• Heat Oil in a pan, add Mustard Seeds. Once the Mustard Seeds splutter, add chopped Onion, Curry Leaves and chopped Green Chilies; fry until the Onions start to look a little transparent.
• Add Oats to the pan and mix well all the ingredients with a spatula and fry for 2-3 minutes.

• Add 2 cups of water and lemon juice.
• Cook covered on very low heat for 4-5 minutes or till the Oats turn soft.
• Mix in half of the chopped Coriander Leaves.
• Spoon out in a serving dish and garnish with remaining Coriander Leaves.
• Serve hot.

Note: The amount of liquid needed for porridge depends on two things:

1. The oats that you use and the amount of liquid that they absorb.
2. Your preferred consistency for porridge i.e. runny or smooth

Do You Know?

In patients with celiac disease, gluten injures the lining of the small intestine. This injury can result in weight loss, bloating, diarrhea, gas, abdominal cramps, and/or vitamin and mineral deficiencies. When patients totally eliminate gluten from the diet, the lining of the intestine has a chance to heal.

Fruity Oats Porridge

It is inexpensive, healthy and quick to prepare. If you miss your chance for oats in the morning, don't worry, you can have in the evening, before you start evening chores, after a long day at work.

Ingredients:

• 1 cup Quaker Oats – ‘Old Fashioned’
• 1½ cups water
• Pinch of salt
• 1½ cups milk
• Sugar according to taste
• ½ cups chopped fresh fruits (Banana, Apple, Strawberries etc)
• Few chopped Walnuts
• 2-3 mint leaves

Method:

• Cook the Oats with 1½ cups of water and a pinch of salt in a microwave for about 3-4 minutes or cook them in a vessel for about 5 minutes.
• Transfer the above cooked Oats into a serving bowl and add sugar and milk. Leave the mixture to cool for 5-10 minutes in refrigerator.
• Now add all the fresh fruits, and Walnuts to the serving bowl with cooked Oats and mix well.
• Garnish with mint leaves and serve chilled.

Do You Know?

Oatmeal is a rich source of dietary fiber, both soluble and insoluble. Oats are proven to be effective in lowering blood cholesterol.

Oats Pineapple Ki Kheer

Canned pineapple, with its sweet and juicy flavor, provides great taste to the pudding.

Ingredients:

• 1 cup Old Fashioned Oats
• 1 cup Water
• Pinch of salt
• sugar to taste
• 1 ½ cups Full cream milk boiled
• 1 Can of pineapple tidbits or chunks with juice (5 Oz)

Method:

• Cook the Oats with 1 cup of Water, 1 cup of milk and pinch of salt in a microwave for 3 minutes or cook them in a vessel for about 5-6 minutes.
• Transfer the above cooked Oats into a bowl. Add remaining Milk and mix well.
• Now add ½ cup of pineapple juice (present in the can) and ½ cup tidbits or chunks of canned pineapple. Mix in more sugar, if required.
• Garnish with more pineapple chunks. Leave in refrigerator covered for 2-3 hours.
• Serve Chilled

Do You Know?

Nutritive value of canned Pineapple differs from fresh Pineapple. During canning process, due to involvement of heat, a fair amount of the vitamin C and other heat-sensitive vitamins get lost in translation. According to Nutritiondata.com, pineapple canned in juice has only about 60% as much vitamin C as fresh raw pineapple.

Moreover Bromelain enzyme, which is an anti-inflammatory, present in raw pineapple, is destroyed in the canning process.

Kheema Parantha (Minced Meat stuffed Pan-fried Flatbread)

Kheema Paranthas are stuffed Paranthas with cooked minced meat, peas and spices as filling. It is a perfect Brunch meal for weekends or special holidays.

Ingredients:

To prepare dough:

• 1 cup whole wheat flour
• 1 cup Maida (All Purpose Flour)
• 1 tsp salt
• 1 tbsp oil
• Warm water to knead

To prepare stuffing:

• ½ pound minced meat
• ½ cup blanched or frozen green peas
• 1 small onion sliced finely
• 1 tsp red chili powder
• 1 tsp garam masala
• 1 tsp ginger garlic paste
• Salt to taste
• 2 tbsp finely chopped fresh cilantro leaves
• 2 green chilies finely chopped
• 1 tbsp lemon juice

To pan fry:

• Ghee (clarified butter) or cooking oil to pan-fry paranthas

Method: (For step by step demonstration - Making Paratha Method IV)

• Boil the mince with chopped green chilies, ginger-garlic paste and salt till done.
• Heat ghee in a pan and fry onion till light brown. Add green peas and the minced meat; fry till dry. Mix in the garam masala powder, red chili powder, chopped cilantro and lemon juice. Filling is ready. Keep it aside.
• Sieve the flour and maida together. Mix oil and salt and knead the flour into smooth dough using warm water; keep it aside for ½ hour.
• Divide the dough into 8-10 equal sized balls. Flour a clean surface and roll each ball out into an oblong chapati about 8" in length and 4-5” in width.
• Now with the help of thumb and first finger pinch the centre of chapati to form a dumble shaped structure.
• Place filling on one part of the dumble shaped chapati and fold the other part over it. Press gently around the edges.
• Carefully roll out the stuffed circle into parantha, sprinkling whole-wheat flour on the surface, to avoid sticking of parantha with rolling pin.
• Heat a griddle (tawa) and place a parantha on the griddle. Flip the parantha when tiny bubbles rise on the surface. Drizzle a bit of oil on the top and spread well over the surface of the parantha. Flip the parantha again after few seconds and drizzle oil on this surface too. Continue to flip the parantha frequently, pressing with a spatula on any unbrowned areas until browned all over on both the sides. The Parantha is done when both sides are crispy and golden brown. Remove from the griddle and repeat with the other Paranthas until all are cooked.
• Serve with Sabji, Raita and Chutney.

Vegetable Fried Oats

You won’t believe how good it tastes. Just by adding colorful crunchy vegetables, the bland oatmeal is transformed into a spicy, flavorful, feed me more kind of Fried Oats.

Ingredients:

• 1 cup Old Fashioned Oats
• 1 cup Water
• ½ cup diced Bell Peppers (Green, Red and Yellow)
• ¼ cup Onions finely chopped
• ¼ cup Green Peas
• ¼ cup diced Tomato (fresh and hard)
• 2-3 Green Chilies finely chopped
• Salt to taste
• 1 tbsp Red Chili Sauce
• 4-5 tbsp Cooking Oil
• ¼ tsp Black Pepper powder

Method:

• Prepare Oats: Take a non- stick pan and dry roast the oats (without oil) till they leave their whitishness and turn little brownish. Take them out in a big bowl, add 1 cup of water, pinch of salt and 1 tbsp of cooking oil. Cook in Microwave for two minutes. Allow them to cool for 5-6 minutes. Fluff cooked Oats carefully with a fork so that flakes are separated to some extent.
• Prepare Vegetables: Heat oil in a wok or large pan, add chopped vegetables. Stir fry on medium high heat for 3-4 minutes. Take care that vegetables are not overdone, they should be crisp.
• Add the cooked Oats, salt and pepper powder; mix well. Cook for 2-3 minutes on medium high heat, stirring frequently, separating grains of Oats. Stir in Red Chili Sauce.
• Spoon out in a serving dish, garnish with coriander leaves and serve.

Do You Know?

With a low glycemic index oatmeal is assimilated slowly, keeping sugar levels stable. The American Diabetes Association recommends a daily fiber intake of 20 - 35 grams. One cup of cooked oatmeal supplies 4 grams.

Oats Tuna Cutlets

These cutlets make an excellent appetizer.

Ingredients:

• 1 cup Old Fashioned Oats
• 1 can of Tuna (Chunk Light Tuna in water 5 oz.)
• ¼ cup Corn meal
• 1 small onion chopped fine
• 2 green chilies chopped fine
• ¼ cup cilantro chopped fine
• Salt to taste
• 1/2 tsp pepper powder
• 1 tbsp lemon juice
• 1 cup Oats flakes
• Cooking oil to stir fry

Method:

• Cook the Oats with 1 cup of Water, 1 tbsp cooking oil and a pinch of salt in a microwave for about 2 minutes.
• Open can of Tuna and drain out water from it.
• In a big mixing bowl take cooked oats, drained Tuna, chopped onion, chopped green chilies, chopped cilantro, pepper powder, salt and corn meal. Mix well. Add more corn meal if Oats Tuna mix is soft.
• Divide the mixture into equal portions and shape into flat round cutlets. Roll each cutlet in Oats flakes. Prepare all the cutlets and keep in refrigerator for 15 minutes.
• Heat 2 tbsp of oil in a frying pan and shallow fry these cutlets on medium heat until they are golden brown and crispy.
• Garnish with onion, cucumber and serve hot with ketchup or chutney.

Do You Know?

Tuna fish are truly a nutrient-dense food. An excellent source of high quality protein, tuna are rich in a variety of important nutrients including the minerals selenium, magnesium, and potassium; the B vitamins niacin, B1 and B6; and perhaps most important, the beneficial omega-3 essential fatty acids.