PULIYITTA KEERAI

PULIYITTA KEERAI

This is another very simple dish prepared using either Amaranth leaves (Mulakeerai, thotakoora,solai) or tender leaves of Colacasia (Chepankazhangu / Chembu known as Aloo in Maharashtra) leaves.

Ingredients
1 bunch of Amaranth or Colacasia leaves
1-2 green chillies
1-2 red chillies
Tamarind extract - 1 tablespoon
Turmeric – 1tsp
Salt to taste
Mustard seeds – 1tsp
Fenugreek seeds – 1 tsp
Oil 1 tbsps (Can use coconut oil for that authentic Kerala taste)

Method
Destalk and wash the leaves. Cut the leaves into very small pieces.
Boil the leaves in tamarind water, turmeric and salt, till the leaves are cooked well.

Add the green chillies while boiling, when they are cooked, remove the boiled green chillies and grind them and mix with the boiled leaves
Season the leaves with mustard seeds, red chilies broken into 2 and fenugreek seeds.
Your Puliyitta keerai is ready.

Recipe for Cheese Dosai

Hello Members,
Here is the recipe for Cheese Dosai. This recipe is not for the weight watchers though, but those who want to have a variety and still watch your weight u can try the low fat cheese. One dosai will not harm u....Happy Eating!!!!!!

Cheese Dosai
Ingredients :
50 gm Amul cheese/ or any other Mozarella cheese - grated
2 1/2 cups rice and 1 cup urad dal(soaked for 5-6 hours and ground to a fine smooth past)
1 onion - chopped
Small bunch fresh coriander - chopped
3-4 green chillies - chopped
1/2 tsp salt
Oil for frying.

Makes about 12-14 dosais

Method : Add salt to rice and dal paste and leave covered for about 8 hours
Grease a flat tava (a hot iron cooking plate) very lightly. See that there is no excess fat or the dosa will not spread. Pour a ladleful of mixture on the tava and spread it quickly with the back of the ladle. Pour a little oil on the sides and cover for a few seconds. Uncover and add a tablespoon of grated Amul Cheese/ or any other cheese, a few bits of green chillies, onion and fresh coriander. Fold over and serve at once.

Tips : - For those who dont like onions u can avoid onions and for kids u can avoid putting green chillies.

*One very important note to all the members. *
When u are in India u safely can buy Amul or any other cheese. But for those of the members who are living abroad like me, please note the ingredients behind the cover and note, if the ingredients contain cow/calf rennet, if it does, please avoid buying the cheese. You can get cheese minus the above ingredient also.

What is Rennet? (Web definition of Rennet)
An extract from the membranes of calves' stomachs which contains rennin, an enzyme that aids in coagulating milk or separating curds from whey. Rennet-like enzymes, also used commercially, are produced by selected fungi and bacteria.

Hope that members will try the cheese dosai. Enjoy.

FRUIT CHUTNEYS - HOT MANGO CHUTNEY

Hot Mango Chutney

Ingredients
3 large sweet mangoes, slightly ripened
1 tsp lemon rind, minced finely
1 tsp lemon juice
10 green chillies
1/2" piece ginger, minced finely
1 tsp cumin seeds
1/2 tsp saunf (fennel) seeds
1 tsp coriander seeds
1/4 tsp methi (fenugreek) seeds
1 tsp mustard seeds
A pinch of hing (asoefetida)
Salt to taste
6 tsp cooking oil
Method
Peel the mango and cut it into small chunks. Heat about 2 tsp oil in a pan and fry the chunks till they turn mushy. Drain, mash well and set aside. Roast the methi, saunf, cumin and coriander
seeds and grind into a coarse powder. Set aside. Heat the remaining oil and add the Asafoetida and mustard. When the mustard crackles, add the ginger and green chillies and fry for about 1-2 minutes.
Add the mango, powdered masala, salt to taste, lime rinds and lime juice.Bring to a boil on a low flame. Remove from heat and let it cool to room temperature. Store in an airtight container.
If boiled and cooled well, since no water is used in making this dish, it should keep well for more than a week.
Store it in airtight containers in the fridge.

EYES

EYES

Dark circles and wrinkles under the eye
For dark circles and wrinkles apply the paste of 1 teaspoon tomato juice, 1/2 teaspoon lemon juice, a pinch of turmeric powder and gram flour. Leave it for10 -15 minutes and wash it off. Cotton wool soaked in cucumber or potato juice and apply around the eyes is also good. To get the results it will take 2 -3 weeks.
· Drink Tomato juice with few mint leaves, little lemon juice and salt. Take one-teaspoon tomato juice, 1/2 teaspoon lemon juice a pinch of turmeric powder and a little gram flour and make a paste and apply. Leave it for 10 minutes and wash it off.

To remove puffiness from the eyelids

-Massage a drop of very fresh castor oil on to them.
-To cool your eyes, make eye pads using thick slices of cucumber.

-Another option is to use cotton pads soaked in cold milk. Lie down and place them on your closed eyes and relax for a while.

-Putting a drop of rose water into each eye just before you sleep can also refresh you eyes.

SUDARSHAN KRIYA

THE BIOCHEMISTRY OF SUDARSHAN KRIYA

Ever wonder what causes us to age resulting in death of our body cells over the years, develop heart disease leading to plaque in the artery, or suffer from cancer causing cells to mutate and grow erratically? The answer may be simpler than we think.
Some researchers say the common denominator in all these conditions is the antioxidant status — the level of chemical process that takes place in our cells and genes. Like we measure our cholesterol level, researchers argue, we can measure our antioxidant status and determine how vulnerable we are to diseases.

If we reduce the number of oxygen radicals, we improve the antioxidant status in our body and live longer.
Our body has an antioxidant defense system that constantly searches and destroys these oxygen radicals, much like our immune system, which polices our body for foreign agents such as bacteria and viruses and eliminates them. If the antioxidant defense system of our body is weak, then the number of oxygen radicals increases, causing our cells to die quickly. This results in inflammation and plaque within our heart vessels or prompts the cells to mutate into cancer cells. If we reduce the number of oxygen radicals, we improve the antioxidant status in our body, and we live longer and lead a disease free life.
It is important that we try to reduce the level of oxygen radicals and strengthen our defense system. We can increase our antioxidant levels through our diet. A healthy diet of vegetable and fruit increases our intake of important antioxidants such as Vitamins A, C, E, and beta carotene. Some initial studies have shown the benefit of higher antioxidants in our diet, but larger studies have not detected the benefit — so the jury is still out. Smoking, alcohol and chronic psycho-social problems like work and family pressures, can increase oxidative stress. This stress affects our complex molecules and genes. Yoga and meditation can relieve this stress. Will Sudarshan Kriya have a similar effect?

In a pilot study, biochemists at All India Institute of Medical Sciences (AIIMS) studied the effect of Sudarshan Kriya on the antioxidant status of individuals. Sudarshan Kriya is a well known rhythmic breathing technique promoted by the Art of Living workshops. It is preceded by Ujjayi Pranayam or long and deep breaths with constriction at the base of throat and Bhastrika or fast and forceful breaths through the nose along with arm movements.
Before we talk about their findings, let's step back into our biochemistry class and understand what antioxidant status means. According to the free-radical theory, the cells in our body are being constantly damaged and destroyed by oxygen radicals, similar to what dirt and rust do to our cars. Oxygen radicals are different from oxygen gas in that they are molecules that are highly charged and detrimental byproducts of cell reactions.

A team lead by Dr Neeta Singh and Dr Vinod Kochupillai, former chief of IRCH and Head of Medical Oncology at IRCH ( Institute rotary cancer hospital) at AIIMS, tested the blood of 42 persons who were practicing Sudarshan Kriya for over 1 year and compared it with the blood of 42 healthy individuals who were not practicing any form of physical exercise or stress management techniques. What the researchers found was thought provoking. Clearly, the cellular activity between the two groups was different.
The Kriya practitioners had a better antioxidant status at the enzyme and the gene level. Also they had less DNA damage and cell aging. It is difficult to know if this change will lead to longer life span, decrease rates of cancer, or lessen heart disease, but "we should practice some type of breathing technique once a day to reduce stress," said Dr Neeta Singh, who herself does it twice everyday. Though biochemical science and spirituality may seem miles apart, it is heartening to see ancient practices and modern science converging in man's endeavour to live a richer and healthier life.


Dr Manoj Jain is an infectious disease physician working in Memphis (US) and Indore (MP)

BATATYACHE KAAP (Spiced Potato Slices )

BATATYACHE KAAP (Spiced Potato Slices )
Ingredients
Potatoes – 2-3
Turmeric powder – ½ tsp
Chili powder – ½ tsp
Asafetida - ½ tsp
Coriander powder - 1 tsp
Cumin powder - 1 tsp
Salt to taste
Oil – 1 tbsp

Method
Peel and slice the potatoes into thin round slices. Keep the slices soaked in water.
In a Kadhai (wok), Pour some oil. Add Coriander powder, Cumin powder, Turmeric powder, asafetida, chili powder and salt. Just fry for a minute or two and then Add the peeled and sliced potatoes and mix well. Don’t close the Kadhai with a lid, but allow it to cook open. Since the potatoes are sliced they will get cooked very fast and the Masala will coat the potatoes well. Turn heat to medium. Flip over slices once the bottom side is crisp and golden brown. Pour oil little by little if desired. Fry the other side. Check if it is done. The potatoes will get fried and coated with the masala and will be nice and crispy. Remove from the heat and serve with Rice and dal. If you want to eat it with Chappati don’t make it too crisp. Let it be soft so it can be had with Chappati.

KALAN

KALAN
Kalan is yet another unique Kerala dish. It also known as Mor Kalan as it prepared using Moru or buttermilk. Some people call it Moru curry as the vegetables are in a thick buttermilk gravy. It is also known as Kurukku Kalan as it prepared by over boiling the buttermilk (mor a kurukki).

This dish tastes good whether served hot or in room temperature. This is yet another healthy dish from the lands of the Gods. This dish again is served during festivals and special occasions and forms a part of the Saddhi Chapadu.

Kalan
Ingredients
Elephant Yam (Chenai) sliced into small pieces – 1 cup
Raw banana (Vazhakkai) -1 cup
Sour Curd / Yogurt which is sour (without water) -1/2litre
Grated coconut – ½ a coconut
Cumin seeds – ½ tsp
Green chillies – 3-4 nos
Water - 1cup
Pepper powder – 1 tsp
Turmeric powder – ¼ tsp
Oil - 2 tablespoons
Mustard seeds -1tsp
Fenugreek seeds - 1/2 tsp
Dried chilli (split into 2) – 2 nos
Salt to taste
Curry leaves -1 sprig

Method:
Remove the skin of the Raw Banana and the Elephant Yam and cut it into square or rectangular longish pieces. Don’t cut into very thin pieces. They should be thick. Wash the vegetables well, especially the Yam as it will be muddy.
Grind the coconut, cumin seeds and green chillies to a fine paste. Keep aside.
Cook the vegetables, in just enough water, adding turmeric powder, pepper powder and salt (this can be done in a pressure cooker, but it is very important to remember here that the vegetables shouldn’t get overcooked)
Transfer the cooked vegetables to a wide mouthed Kadhai, Add the grounded coconut, cumin seeds and green chillies paste, stir well also add the beaten sour curds/ yogurt and mix well until everything gets blended.
Once you add the yogurt the gas should be kept in a low flame.
Let the yogurt come to a boil, keep stirring it occasionally,
(The vegetables get the sour taste of the curds and the ground masala which enter the vegetables while boiling).
When the gravy starts to thicken. Remove from fire.
Heat oil in a small pan. Add, the mustard seeds, methi seeds, the red chillies broken into halves and curry leaves and add to the gravy.

Tip : Sometimes the curd separates while boiling (thirinja madri). If you don’t want this to happen you must use sour curds, also the water that settles on top should be thrown out and the only the thick yogurt that settles in the bottom must be used. The curds should also be mashed well, or beaten with a hand mixie so it is blended well before adding it to the dish.

PULINKARI

PULINKARI
The Pulinkari simply means the curry with Tamarind. The Pulinkari is prepared differently in different households. The Brahmins usually avoid using onions in all dishes whereas the non-Brahmins use onions liberally in all dishes for flavour. Here are 2 variations to this dish. The first one is what my grandma prepares using coconut and the second one doesn’t use coconut as its ingredient and can be made using small onions. Both the recipes taste great.

Pulinkari
Ingredients
Orange pumpkin(Mathan) /Elephant yam(Chenai)/ Raw banana(Vazhakkai) /Kumbalanga or Vellarikka /Raddish (Mullangi) or Any other similar vegetable (cut into one inch cubes)- 2 cups
Coconut - 2 tablespoon
Coriander seeds - 1 teaspoon
Methi seeds - 1 teaspoon
Tamarind extract - 1 tablespoon
Turmeric powder 1 teaspoon
Chilli powder - 1 teaspoon
Toor dal - 1 tablespoon
Udad dal - 1 tablespoon
Asafoetida - 1 teaspoon
Curry Leaves - a few
Dry Red Chillies - 2
Salt to taste
Oil - 1 teaspoon
Method:
Cook the Pumpkin or whatever vegetable u r using with the curry leaves,
turmeric powder, chilly powder, asafoetida and salt. Add the tamarind extract and simmer for a few minutes.
In a frying pan,(keep the gas on sim (or low flame) roast the coriander seeds, methi seeds, udad dal and toor dal until orange colour and then add the coconut and fry until u get the aroma of the coconut or slightly pink in colour.
Grind the mixture into a paste when cool.
Add the coconut paste, to the vegetables, mix it well and allow it to be on sim for another 2-3 minutes.
Heat the oil in a frying pan and pop mustard seeds and dry red chillies and add to the mixture.
Your Pulinkari is ready

This is another version
Pulinkari
Ingredients
Red gram (Toor Dal)(Thuvaram paruppu) - 3/4 cup
Tamarind extract - 1 tablespoon
Turmeric powder - 1/2 tsp
Chilly powder - 1/2 tsp
Water - 2 - 3 cups
Salt - As per taste
For seasoning:-
Mustard seeds - 1/2 tsp
Red chillies - 2 - 3 nos
Curry leaves - 1 sprig
Oil - 2 tsp
Method :-
Cook the Pumpkin or whatever vegetable u r using with the curry leaves,
turmeric powder, chilly powder, asafoetida and salt. Cook, till it is half done.Add tamarind water and cook for a few more minutes.
Pressure cook the toor dal seperately. Add the cooked toor dal to the cooked vegetables. Heat oil in a pan or a kadai. Add mustard seeds and when they start to splutter, add red chillies and curry leaves. Pour this seasoning into the pulinkari.

**The variation to this would be to add small onions (madras vengayam). When u fry the mustard seeds and red chillies, at that time add the small onions and curry leaves, fry it and pour the seasoning into the pulinkari.

Podi Podichya Pulinkari
This is possibly the Palakkad Iyer substitute for the Tamil Nadu Sambhar.

Here is the recipe:-
Cut into long thin pieces, Brinjal, Orange Pumpkin(Mathan), White Pumpkin (Elavan), Bangalore Kathrikkai (Chow-Chow) (11/2 cup vegetables)
Cook in pressure cooker in tamarind water.
Dry roast in a kadhai rice (1tbsp rice) and red chillies (2 red chillies). (The colour of the rice should turn ivory)
Powder this rice & chilly mixture.
Add to the vegetables and boil.
Season with mustard and garnish with curry leaf.
An interesting variant is prepared by using only Jack fruit instead of all the above vegetables.
Hope you’ll enjoy making this Pulinkari.

ERUSSERI

Here is an interesting recipe for Erusseri made in Kerala. It is made for festivals and functions. I have given the different variations to this recipe. Try them. Iam sure it will be very enjoyable.

Erusseri
Orange Pumpkin(Matthan) 1/2 cup cubed
Yam (Chenai) 1/2 cup cubed
Coconut 1 1/2 cup grated
Cumin seeds 1 tspn
Green chilly 2-3
Salt as per taste
Cooking oil 1 tbsn (Can use coconut oil for the typical Kerala feel)
Udad Dal 1 tspn
Mustard 1 tspn
Curry leaves 1 sprig
Red Chilly 2-3
Pepper As per taste

1. Grind coconut, cumin seeds and green chilly together to get a fine paste. (don't add water)
2. Boil yam with 1 cup of water, turmeric and pepper. Then reduce heat and cook covered on medium heat. When Yam is 3/4th cooked add pumpkin and continue cooking.
3. Meanwhile heat oil in a pan and add mustard seeds and when they crackle add udad dal and red chilly and fry till browned. Now add ground coconut and curry leaves and fry till coconut is golden brown. Add this to Yam and pumpkin along with salt when they are almost done.
5. Cook on low heat till gravy is thick (almost dry)
6. Fry some grated coconut and add to the dish at the end of it. This is the special value addition to the dish.

Different Variations to the Erusseri are :
-Erusseri can also be prepared with Yam(Chenai) and Raw Banana(Vazhakkai) Mix - A big one. Split the banana lengthwise into 3 pieces. Cut it into small pieces without peeling off the skin (If the skin is very thick like mondhangai or mondhan vazhakkai then u can peel the skin). Cook yam and banana along with pepper powder, turmeric powder and salt in a cup of water. And follow above method.
-Erusseri can also be prepared with just Pumpkin (Matthan). Follow the above method. (For the matthan also u can retain the skin but if the skin is very thick, u can peel it off)
-Erusseri can be prepared with Yam only or Raw banana only.
-And Can be even prepared with Snake Gourd (Pudavalangai) by following the same method just replace the vegetables.

Tip: Whenever u are mixing 2 vegetables, where one gets cooked faster and the other takes time to cook, for eg. Chenai(Yam) (takes time to cook) and Vazhakkai and Pumpkin (cook faster). In these cases 3/4th cook the vegetable which takes longer to cook and only then add the vegetable which cooks faster so both vegetables will be well cooked together otherwise the vegetable which cooks faster will get mashed and the taste of your Erusseri will not be good
The skin of vegetables have a lot of nutritious value, so if the skin is not very thick, it can be cooked alongwith it.
Do try this authentic Kerala recipe at home.

ANDHRA PESARATTU WITH UPMA

Ours is an evening tiffin family. So everyday we have to think of making something for tiffin. Something new is always welcome. Here is the recipe for pesarattu, some of you’ll maybe already making this recipe but for others it will be a refresher.
The Andhra Pesarattu is a spicy snack similar to our Adai but more nutritious as it has the Green Moong Dal.
“For those who have a problem with onions u can avoid onions in the recipe”.
1.PESARATTU
Ingredients
Whole green gram with skin - 1 cup
onion -1 medium sized
ginger - a small piece
green chillies - 5
salt 1 tsp
Raw rice- 2 Tblsp
For Topping
Finely chopped onions - 3/4 cup
Finely cut green chillies -1 Tblsp
cumin seeds - 1/2 tsp
Oil-1Tblsp
Serves about 10 pesarattu dosas.
Preparation :
Soak green gram and rice together for 9-10 hrs in enough water. After that grind with onion, ginger and green chillies. Add salt at the end of grinding.
For the topping Heat oil and fry cumin seeds, green chillies with diced onions for 2- 3 mins or till the onions is transparent, If your taste buds want it a little spicy, chop one or two chilies more into small pieces and add these also to combination) .Keep this seperately in another plate. Heat a heavy dosa pan/tava. Pour dosa by spreading from the centre. Add a teaspoon of oil around the dosa. Sprinkle the topping and press with the flat ladle. Fry in medium flame till the dosa becomes crisp. Sprinkle a little water on the pan and use the same procedure for making your next Pesarattu. It is traditionally served with Upma and Ginger chutney by the Andhraiites.But u can also serve it hot with coconut chutney. Top it up with a teaspoon of butter for added taste. Since it is a spicy dish it is good to have it with butter. Weight watchers can avoid this.

2.UPMA INGREDIENTS :
1 cup Rava / cream of wheat
2 cups water
1 teaspoon chana dal (Kadalai paruppu)
1 teaspoon Urad dal (Ulutham paruppu)
1\4 spoon mustard seeds
1 tablespoon oil
2 green chillies
Small piece of ginger
Half a dozen curry leaves
3\4 teaspoon salt
Carrots cut into small pieces
Fresh peas
1 chopped onion
1 tablespoon of Ghee
Preparation :
Heat the oil in a Kadhai (wok) pan. Add chana dal, urad dal, mustard seeds and heat on a low fire. When the dals become light brown and the mustard seeds crackle, add the green chillies after cutting them into small pieces, chopped ginger, onion pieces and curry leaves. When the onions are cooked soft, add the other cut vegetables like peas and carrots. Add 2 cups of water and salt. When water starts boiling add one cup of Rava continuously stirring. Then add one table spoon of butter. Reduce the heat and cook till it becomes a soft pudding. Remove from fire and keep it for 5 minutes. Your Upma is ready for serving. Eat it with ginger chutney or any other chutney or pickle. You may add a little lemon juice, if you like . It adds to the taste of the Upma.
3.GINGER CHUTNEY INGREDIENTS
1 teaspoon chopped ginger
1\4 cup grated jaggery
2 tablespoons chana dal
1 tablespoon urad dal
5 red chilies
1\2 teaspoon mustard seeds
1 teaspoon salt
1 teaspoon tamarind paste or u can use concentrated tamarind soaked in water also
A pinch of Asafoetida
1 teaspoon oil
Preparation
Fry chana dal, urad dal, mustard seeds, red chilies and asafoetida in 1 tablespoon oil. Fry till the dals become brown and the mustard seed split. Wait till the mixture becomes lukewarm. Then add salt and grind the mixer into a powder. Add chopped ginger, grated jaggery, tamarind paste and water and grind again to a thick paste. Your ginger chutney is ready.
Eat Pesarattu and Upma with this chutney.
In all the recipes add salt and chilies to suit your taste.
The quantities given here are for one or two persons. For larger numbers increase
quantities proportionately.
Hope u enjoy your pesarattu served hot with Upma and Ginger chutney or any other combinations u want.Enjoy!!!!!!