Clear Spinach Soup-a Soup loaded with Iron!

We all know that spinach are rich in iron and vitamin K and B.Children and women can benefit immensely from this green leafy veggie.Try and make this easy soup at least 4-5 times a week to get all the nutritional benefits of spinach in your diet.Serve it as an appetizer with some soup sticks.

Ingredients:
Spinach-4 bunches
Tomatoes-1 medium size
Ginger-1 small piece
Kala namak-1/2 teaspoon(optional)
Salt -to taste
Lime juice-1.5 teaspoons
Cream-1/2 teaspoon(optional)
Water-2 cups
Strainer

Method:
-Wash the spinach under running water and pluck the leaves only.Dip the plucked leaves in a container filled wit water.Wash the leaves properly to make sure that all the dirt has been cleaned.
-Roughly chop the spinach leaves
-Wash the tomato and dice it.
-Take the ginger peel out and grate it.
-Boil the spinach,tomato and ginger with a pinch of salt and boil till the spinach is cooked.
-Add 2 more cups of water to this boiled veggies.
-In a mixer jar put all the above ingredients and blend to make a nice smooth puree.
-Take a strainer and place it on a container.Slowly pour the puree on the strainer and stir it with a spoon.
-Repeat this step till you are done with the entire puree in the mixer jar.
-Now heat a pan and pour the strained soup into this pan and heat it for 2-3 minutes.
-Turn the flame off and add lime juice and a little cream on top.
-Clear spinach soup is ready.Serve with some soup sticks.

Magic of Unhulled Sesame Seeds:Sesame Potatoes-Tilwale Alu

This simple combination of potatoes and unhulled sesame seeds makes the recipe tasty as well as nutritious.It's a good way of introducing sesame seeds in kid's diet.The nutty and crunchy tasting sesame seeds are a rich source of copper and manganese and also contain good amount of calcium,iron and other beneficial minerals.
Here's a small tip-Always buy unhulled sesame seeds because the mineral content in hulled and unhulled sesame seeds varies significantly.If you compare the calcium and iron content per 1 tbsp serving of both types of seeds,hulled sesame seeds has 5mg calcium and 0.51mg iron whereas the unhulled sesame seed contains 88mg calcium and 1.31 mg iron.

Ingredients:
Boiled Potatoes-3 medium sized
Sesame seeds-4-5 teaspoons
Ginger-1 small piece,grated
Green chillies-1,finely chopped
Kasuri methi-1 teaspoon
Cumin seeds-1/4 teaspoon
Coriander powder-1 teaspoon
Turmeric powder-1/4 teaspoon
Salt to taste
Oil-2 teaspoons
Green coriander leaves-2 teaspoons,finely chopped

Method:
-Dice the boiled potatoes into medium cubes.
-Heat oil in a pan and let the cumin seeds splutter.Next add the green chillies,grated ginger and sesame seeds and mix well.
-Add the diced potatoes and stir for 2-3 minutes.
-Now add turmeric powder,coriander powder,kasuri methi and salt and cook for another 2 minutes.
-Sprinkle freshly chopped coriander leaves on top.
-Serve hot with puris,chapatis or parathas.

Masala Chai-Spiced Indian Tea

Masala Chai is a blend of tea and spices.This beverage  has become popular in many parts of the world.Spices like cardamom,black pepper and ginger have several health benefits.A cup of warm masala chai can help you relax after a stressful day and can even keep us warm in the cold of winter.You can add sugar-free or even honey as sweetener.
Try this spiced tea with some hot crispy pakoras as evening snacks.

Ingredients:
Tea leaves-2 tablespoons(I prefer Tata Tea Gold)
Milk-1cup
Water-2 cups
Ginger-1 small piece
Green cardamoms-2
Bay leaf-1 small
Sugar-free powder-1 small teaspoon
Black pepper powder -1/4 teaspoon
Cloves-1

Method:
-Heat 2 cups of water in a pan and let it simmer on slow flame.
-Crush the ginger,cloves and cardamoms in a mortar-pastel and make a coarse powder.
-Add this powder along with the bay leaf and black pepper powder to the water and let it boil.
-Add 2 table spoon of tea leaves and allow it to boil.Stir well.
-Now add 1 cup of milk and boil it.
-Place a tea strainer on a cup and strain the tea.
-Add the sugar-free powder and stir it well with a spoon.
-Hot masala tea is ready!

Quick Tomato Soup

Tomatoes have numerous health benefits.The lycopene in tomatoes are packed with anti-oxidants and phyto-chemicals along with some vitamins and minerals.Studies have also shown that cooked tomatoes are healthier than the raw ones.
This simple soup is tomatoes cooked with some garlic,spices and carrots and is very healthy and quick to make.It is just perfect to keep you warm on a cold day!

Ingredients:
Tomatoes-4 big sized
Garlic-3-4 cloves
Staranise-1no
Clove-2 nos
Black pepper- 3-4 nos
Carrot-1 small,diced
Milk-1/2 cup
Sugar-a pinch
Salt to taste
Olive oil-1/2 teaspoon
Fresh parsley-2 teaspoons

Method:
-Wash the tomatoes and blanch them in boiling water.Cool the tomatoes and take the skin out.
-Take a mixie jar and add all the above ingredients except parsley and olive oil and blend to ame a fine smooth puree.
-Heat 1/2 teaspoon of olive oil in a pan and add the puree.Cook till it becomes a little thick.
-You can add a little water if you want a clear soup.
-Garnish with chopped parsley and serve warm with some toasted bread.

Falafel-Deep fried Chick peas

Falafel is a famous appetizer from the middle-east which is is popular in many parts of the world.It is usually made from fava beans mixed with some spices,herbs and onions.You can use chickpeas instead of fava beans.Falafel tastes best with pita bread and tahini sauce(Sesame seeds sauce).

Ingredients:
Chickpeas-2 cups,soaked overnight
Fresh parsley-1/2 cup,finely chopped
Green coriander leaves-3-4 teaspoons,chopped
Garlic-8-10 cloves,peeled and crushed
Onions-1 small,chopped
Cumin seeds-1/2 teaspoon
Black pepper-a generous pinch
Red chilli flakes-2 teaspoons
Salt to taste
Oil-2 cups,for frying

Method:
-Soak the chickpeas in water for 8-10 hours or overnight.
-Take a mixie jar and add all the above ingredients except oil and blend to make a smooth paste.
-Heat 2 cups of oil in a pan and deep fry the falafels taking small portions at a time.
-Serve then in pita bread with some cut onions,lettuce and pickled vegetables.

Masala Murmura-Puffed Rice with Sprouts and Spices

 (Photo credit: Wikipedia)

Puffed rice or murmura is made from rice and is a common snacks food in many parts of India.Being a part of bhel-puri which is a popular street food,murmura is also offered as prasad in temples.
In this tangy and spicy recipe,I've added grated carrot,tomatoes and diced cucumbers along with some spices and sprouts.

Ingredients:
Puffed rice/Murmura-3 cups
Onions-3 teaspoons,finely chopped
Tomatoes-2 teaspoons,finely chopped
Green moong dal sprouts-1.5 teaspoon
Bengal gram-2 teaspoons
Cucumber-2 teaspoons,diced
Green chillies-1 teaspoon(Optional)
Lime juice-2 teaspoons
Sev bhujia-2 teaspoons
Roasted peanuts-2 teaspoons
Fresh coriander leaves-2 teaspoons,chopped
Fresh Coconut- 1 teaspoon,scraped
Salt-a pinch
Mustard oil-1 teaspoon

Method:
-Soak the green moong dal and bengal gram over night and boil the bengal gram and wrap the green moong in a damp cloth to sprout.
-Take a big container and add all the ingredients except lime juice and coriander leaves.
-Mix the ingredients very well using a spoon for 3-4 minutes.
-Now add the lime juice and stir well again.
-Garnish with chopped green coriander.

Chilli-Garlic Potatoes

 This is another easy to make recipe with spring onions and crispy fried potatoes cooked in a  garlic and red chilli sauce.
Chilli-garlic potatoes is one of my favorite and this recipe tastes great with noodles.You can cut the potatoes into cubes or simple wedges.If you do not have fresh red chillies then use dried red chillies soaked in warm water for at least 30-35 minutes.

Ingredients:
Potatoes-4 Medium
Garlic-8-10 cloves
Red chilli-8
Tomato ketchup-1/2 cup
Salt-to taste
Water -1/4 cup
Spring onions-1/4 cups,finely chopped
Oil-2 cups for frying the potatoes and 2 teaspoons for cooking
Cornflour-3 teaspoons

Method:
-Grind the red chillies and garlic to make a fine paste.
-Mix this paste with 1/2 cup of tomato ketchup by adding 1/4 cup of water to it.Mix well and keep aside.
-Peel and cut the potatoes into the desired size and dust cornflour and 1/2 teaspoon of salt to it and mix well with hands.
-Heat a pan and add 2 cups of oil and fry the potatoes in batches.Take out and drain excess oil on a kitchen towel.
-Now heat another pan and add 2 teaspoons of oil and add the paste and cook it on medium flame till the sauce paste becomes a little dry.
-Immediately add the fried potatoes and spring onions and stir well for another 2-3 minutes.
-Chilli-Garlic Potatoes is ready to serve.

Horsegram Sprouts Salad

 (Photo credit: Wikipedia)

Horsegram also known as Kulith is a reddish brown colored bean usually grown in dry agricultural areas in India.This legume is high in protein,vitamin C and iron.Horsegram sprouts is made by soaking the legume in water for 8 to 10 hours and  wrapping it tightly in a damp cloth and letting it germinate.It usually takes a day for the horsegram to develop small roots or sprout.
I have cooked the kulith sprouts in water with a little salt and mixed it with a very light tempering of onions and some fresh grated carrots and coconut.
I usually pack this in my son's snack-box.We also have it as evening snacks often.

Ingredients:
Horsegram sprouts-1.5 cups
Onion-1 small size,finely chopped
Green chilli-1,finely chopped
Carrot-1/2 piece,grated
Coconut-2 teaspoons,shredded
Lime juice-1.5 teaspoon
Salt to taste
Water-5 cups,for boiling
Oil-2 teaspoons

For Tempering:
Cumin seeds-1/4 teaspoon
Curry leaves-5-6
Dry red chilli-1(Optional)
Green coriander leaves-2 teaspoons,finely chopped(For garnishing)

Method:
-Wash the horse gram and soak it in water overnight or for 8 to 10 hours.
-Wrap it in a clean and damp cotton cloth and tie it properly and allow it to germinate for a day.
-Boil the horsegram in 5 cups of water and add 1.5 teaspoons of salt and let it boil for 15-20 minutes till the pulses are properly cooked.You can even pressure cook it for 5-6 whistles.
-Drain the water from the horsegram and keep it aside.
-Heat oil in a pan and let the cumin seeds splutter.
-Add the chopped green chillies,curry leaves and onions and saute for 3-4 minutes.
-Now add the shredded coconut and grated carrots and mix well.
-Add the sprouts and a pinch of salt and cook for another 1-2 minutes.
-Turn off the flame and add lime juice and mix with a spoon and garnish with freshly chopped coriander leaves.

Garlic-Coconut Chutney for Improved Immunity

We all know about the medicinal properties of the extremely versatile herb Garlic.Garlic helps to strengthen the immune system and even fight off cancer formation.Coconut on the other hand is highly nutritious in fiber,vitamins and minerals.
In this recipe I've used dry coconut.You can also use fresh coconut but make sure you consume it in a day or two.You can slightly saute the garlic but I've used raw garlic.
Store this chutney in an air tight jar and keep it in the refrigerator.

Ingredients:
Dry coconut-1/2 cup,grated
Garlic-5-6 cloves
Red chilli powder-2 teaspoon(According to your taste)
Tamarind paste-1 teaspoon
Salt-1/2 teaspoon
Oil-1 teaspoon

Method:
-Mix all the ingredients in a mixer jar and blend it to make a fine paste without adding any water.
-Store in an air tight jar and use a spoon to take the chutney out.

Cheese Corn Tikki(Autumn Recipes)

 As the weather gets cooler,the urge for comfort food hits.This easy tikki recipe along with some warm soup or a cup of hot tea is a perfect way to embrace autumn.

Ingredients:
Corn-1 cup,boiled
Cheese-2-3 cubes,grated
Chilli flakes-1/2 taspoons(Optional)
Bread slices-2
Salt to taste
Oilve/vegetable oil-2 table spoons

Method: 
-Grate the boiled corn and the cheese cubes
-Cut the sides of the bread and crush it with your hands.
-Add salt,chilli flakes and the crushed bread to the grated corn and cheese.
-Mix well with your hand and make small balls out of the mix.
-Press the balls gently and flatten it.
-Heat oil in a pan and shallow fry the tikkis.
-Serve hot with ketchup or fresh green chutney and soup or tea.