Wednesday, October 5, 2011

Light Indian Food Tips

This article is by Sanjeev Kapoor(Very Famous Indian Chef). I'm his fan and liked his tips on eating healthy.

There are many ways to enjoy some light Indian food. If you have roti and sabzi make sure that the roti is not laden with ghee and the sabzi is smartly made in a non stick pan with use of minimal oil. In fact, go ahead and have a bowl of skim milk yogurt, some dal and a bowl of brown rice. What about the salad – have it with a dash of lemon! So you can judge for yourself that is easy to have a balanced meal of light Indian food.

In case you are looking at skimming off calories through the day here are some tips:

Replace one cup of full cream milk with either half a cup or better still replace with same quantity or lesser of low-fat (skimmed) milk.
  • Snack on an orange and a banana instead of something fried
  • Have steamed vegetables once in a while instead of sautéed ones.
  • If you are about to reach for a handful of caramel chocolates, look at dried fruit instead. When making a sandwich, use two slices of whole wheat bread instead of two slices of white bread.
  • The nightcap of whole milk hot chocolate can be replaced with skimmed milk flavoured with a dash of elaichi.
  • Cut back on sampling during cooking. All "tastes" have calories!
  • Snack on a papaya instead of a packet of biscuits.
  • On a hot day, quench your thirst with a glass of ice water with lemon or mint instead of a can of cola.
  • Use one cup of fat-free cottage cheese instead of regular cottage cheese.
  • Have a single scoop of ice cream instead of a double scoop.
  • A good sandwich spread is made with mustard paste or green coriander chutney. So why use mayonnaise or butter?
  • Once in a while one can have fried foods but there are possibilities of creating tastier versions using the grill, microwave or methods of steaming or baking.
  • In case of cutlets and croquettes, which are deep-fried, ensure to drain them well and then keep on absorbent kitchen paper. This helps in removing the top oil.
  • The list of wafers, chocolates, cakes, pastries and biscuits as snacks can be replaced. I suggest that once in a while you also try out fresh fruit, dry fruits, breadsticks or vegetable sticks whenever hunger pangs strike you in between meals.

Thursday, September 29, 2011

Quick Healthy Recipes- Part 5

Broccoli Stir Fry

2 medium size Fresh Broccoli
McCormick Grill Mates Roasted Garlic & Herb Seasoning(2.75 oz)

3tsp Oil
1 tsp Salt
Cut Broccoli into medium-size pieces. You can even slice the hard stem from out side and use the soft part of stem.  Take microwaveable bowl Add Cut Broccoli and soak in water with 1 tsp salt.
Microwave 4 min on high. Drain all the water with help of Colander.
Heat nonstick pan, put 3 tsp oil and put Broccoli. Use wooden flat spoon to stir Broccoli time to time for 5min. Once Broccoli is slightly pan roasted from all sides sprinkle McCormick Ready Seasoning. Sprinkle generously till all the broccoli is covered with Seasoning. Keep stirring till for another 3min.
Note: Don’t add salt as McCormick Ready Seasoning already has salt and all spices. Don’t cover while cooking as we want Broccoli to be crispy.

Chilli Stuffed

10 Long Green Fresh Chillis with Stem(jalapenos)
2 Tsp Jeera Powder(Cumin Pwd)
1 Tsp Salt
½ tsp Hing(Asafetida)
Pam(Spray oil)
Wash Green Chillis and wipe it dry. Don’t take out the stem of chillis. Slit chillis with help of Knife from one side and let other side remain intact.  Scrape out seeds very gently with help of tip of the knife.

Now mix the Cumin Powder, Salt and Hing and keep this mix on flat plate. Lift that mix on knife  tip and gently spread it evenly inside the slit green Chillis. You can even use the spoon end to spread the mix inside chillis. Once done stuffing all the chillis with the mix, heat the nonstick pan.

Keep chillis on hot pan and spray oil or sprinkle little oil evenly on all the chillies, after a minute turn the chillies with help of fork. Make sure to cook very little on both sides of chilies and remove from pan.

Serve as side dish for pulao or Roti Subjior Curd Rice or with Sambar Rice. It goes well with all Indian meal.

Note: Keep exhaust fan on as sometime chilli smoke can really make you cough hard. Don’t overcook chilli as semi crispy chillis taste great.

Red Spinach/Chaulai/Rajgiri  ki Subji

1 bunch
Red Spinach(Clean it by separating leaves from hard stem)
1 big onion chopped
3 red dry whole chili
1-2 whole garlic pods(Optional)
1 tsp cumin seeds(jeera)
Salt to taste

Method to cook:
Wash the cleaned
Red Spinach leaves properly under running water and chop them.
Heat oil in a kadai/pan. Add cumin seeds, Red Whole Chilli, chopped Onions. You can add sliced Whole Garlic pod(it’s optional). Cook till onion turns soft and slightly golden.
Add chopped
Red Spinach and salt. Cook for 4-5 minutes. The leaves will release water. Lower the flame at this point. Don’t cover the pan it should be cooked in open pan.
Bhaji needs to be cooked in that water only. If water dries out, add splash of water and cook again.
Your Subji(Veggie) is ready to eat with rice or roti.

By: Reena Sharma

Tuesday, September 27, 2011

Quick Healthy Recipes- Part 4

Chana(Garbanzo) Salad

2 Cup Boiled Chana(Garbanzo)
1 small onion
2 Green Chilies(jalapenos)
2 Tomato
Cilantro/Hara Dhania
1 Lemon
Cut Onion, green chilies, tomato in very small pieces. Mix with boiled & water drained Chana(Garbanzo).
Add Salt, little lemon juice and finely chopped cilantro on the top. Mix it well and it’s ready to eat.

Note: I use canned Chana(Garbanzo) sometimes when I shortage of time but ake sure rinse it well under running water to make sure all preservatives are gone.
Raita/Yogurt Salad

1 Cup Yogurt/Dhai/Curd
1 Cucumber
1 small onion
2 Green Chilies(jalapenos)
1 Tomato
Cilantro/Hara Dhania
Cut Cucumber, Onion, green chilies, tomato in very small pieces. Mix with Yogurt.
Add Salt and finely chopped cilantro on the top. Mix it well and it’s ready to eat.
Note: Raita goes well with Biryani or vegetable Pullao
Spinach Paratha
·         3 cups whole-wheat flour
·         1 large bunch spinach Only leaf part not the stem (approximately 1 lb or 500 gms)
·         1 tsp cumin powder
·         1/2 tsp red chilli powder
·         1/4 tsp asafetida powder
·         1/2 tsp turmeric powder
·         1/2 tsp Oregano(Ajwine)
·         Salt to taste
·         Oil to pan-fry the parathas
·         Wash spinach leafs then steam it in cooker(just 1 whistle) or put in bowl put the lid and microwave for 4min without any additional water.
·         Add the coriander, cumin, red chilli, asafetida, Ajwaine and turmeric powders, salt to taste to the whole-wheat flour. Add the spinach also and mix all together, kneading to form a medium-soft, smooth dough. Add some more whole wheat flour if the dough is too soft or you can add little water if dough is too hard.
·         Keep the dough aside in a close container for 1/2 hours.
·         Divide the dough into equal-sized portions and roll into balls between your hands till they are smooth and without cracks.
·         Very lightly flour a rolling board or clean counter surface and roll each ball into a circle Or you can fold it with little oil between the layers and make triangle paratha.
·         Heat a griddle/nonstick pan/ tava and cook the parathas one at a time like this: Put a paratha on the griddle. Do the first flip when you see tiny bubbles rise on the surface of the paratha. As soon as the first flip is done, apply little oil on both sides of paratha . Flip again cook from both side. The paratha is done when both sides are crispy and golden brown.
·         Serve hot with yogurt and chutney. I will not recommend pickle as it’s high in saturated fat. As we are practicing healthy food let’s avoid pickle and try it with fresh CilantroChutny or mint Chutny.

Note: Spinach Parata well with curd or pickle or Tomato or mint chutney

By: Reena Sharma

Friday, September 16, 2011

Limit Oil intake for good health

*My Observation Friends*:

I drained the Oil in kitchen sink I had used for frying Modak(dumplings) & Puri(Indian bread) during Ganesha festival. Then I started tap water to max; to my surprise sink was clogged, I had to start garbage disposal unit to drain the water. If kitchen sinks (2inches wide) can get clogged with little oil then our Arteries are way too small to handle oil. Be careful!!! Limit intake of oily food to avoid health issues, heart diseases.

Note: It was left over oil (100% pure olive just 3/4th cup) without any food remains and my sink was clean.

By: Reena Sharma

Thursday, September 15, 2011

Things I do to Cheer Myself Up

1. Call up a friend or sister or mother to talk about it (or to get your mind off it).
2. Watch a good movie, preferably one that you've already seen and liked.
3. Eat a good meal. Something different and delicious, something out of the ordinary. A good meal can always brighten up a bad mood.
4. Go for a walk (After an argument I do this to cool down). Doing this will make your body release endorphins and adrenaline through your body which will make you feel better physically and emotionally.
5. Be spontaneous. Sometimes a consistent and boring routine can make you feel bad. Do something out of the blue, but don't make any rash decisions ;) Like Give surprise visit to close friend.
6. Take a nice long shower. You will feel happier and refreshed.
7. Get out of the house! The fresh air will make you feel better. Go somewhere with a friend, a family member, or even by yourself like beauty parlor, shopping, temple or just window shopping. Staying inside is like trapping yourself inside your depression.
8. Listen to music. Don't listen to sad music–try listening to energetic tunes or a song that inspires you or reminds you of good times.
9. Have a good cry. Sometimes the sadness stays inside your head if you try to force yourself to be happy. Try to let the tears out at the most appropriate time, mainly the best time when you are alone. Do this, and you might feel more relieved of your sad feelings, as if it "got off your chest".
10. Put your feelings into perspective. Is what you're upset about really as important as you think? Did it seem too heavily affect more on yourself than those around you? If you sulk about little problems, like not receiving a perfect behavior from senior or something from past, then you're going to feel sad a lot more easily. Not all of your problems require you to use your head. If you use reason to cheer yourself up, chances are you'll feel a lot less stressed.

Tuesday, September 6, 2011

Quickly reduce triglycerides

Lowering your triglyceride levels, you may be able to reduce your risk for heart disease and improve your overall health.

Step 1
Eat fewer calories to keep your triglyceride levels from soaring. Unused calories are stored as fat and turn into triglycerides in the body. By limiting the number of unused calories you consume, you may be able to lower your triglyceride levels.

Step 2
Limit your sugar intake, Eating fewer sweets, like candy and cake, may help lower your triglyceride levels within days.

Step 3
Switch out saturated fats, like butter, for monounsaturated and polyunsaturated fats, like olive oil. For example, dipping your bread in olive oil instead of coating it in butter at dinner may help lower your triglyceride levels.

Step 4
Replace a dinner of red meat with fish twice a week. Instead of eating a hamburger, enjoy a piece of baked salmon, drizzled with olive oil and lemon juice. Salmon is lower in saturated fat than red meat and contains omega-3 fatty acids, which may help lower triglyceride levels.

Step 5
Swap refined carbohydrates, like white bread, for complex carbs, like whole-grain bread. Complex carbohydrates do not turn into fat as quickly as refined carbohydrates, which may help lower your triglyceride levels.

Summary: Reduce Calories, Diet(Whole Grains), Replace bad fats with good(Olive oil,Omega-3), Exercise(30min), Weight Loss(lose 5lbs to 10lbs)

Monday, August 15, 2011

Lime & Honey: Does it help in losing weight?

Lime juice is a very rich source of vitamin C which helps in boosting the immunity and is a “Liver Detoxifier” while “Honey” is a better form of sugar, which provides many Vitamins & Minerals and is an energy booster; which keeps us active throughout by enhancing our work performance there by resulting in calorie burn. But still moving and exercising is must along with this for weight loss.

Calories in honey negate your weight loss efforts?
You are right - honey contains sugar. But unlike refined sugar, honey contains vitamins and minerals too. Normally, to digest sugar, the vitamins and minerals stored in body are utilized, rendering the body devoid of these nutrients. These nutrients are essential to dissolve fats and cholesterol. Thus when you eat too much sugar you tend to increase weight not just because of the calories but due to lack of vitamins and minerals. On the contrary, honey being a good source of nutrients helps you in reducing weight.

Honey and warm water: Normally fat remains as an un-used resource in your body adding bulk and weight. It is believed that honey mobilizes this stored fat. When this fat is burnt to provide energy for your daily activities, you see a gradual decrease in your weight and obesity levels. It is suggested that you drink this honey (about one tablespoon daily), with equal amount of warm water.

Honey and lemon juice: Honey can also help in weight loss when consumed with warm water and lemon juice. Many people drink this formula first thing in the morning to reduce their weight.

Honey also improves your digestion and thus helps in weight loss. Hence honey is also consumed after dinner especially after overeating.

The latest theory based on the hibernation diet also builds a link between fructose-rich honey and weight loss. It suggests taking a generous spoonful or two of honey at night, either as a warm drink or straight from the jar, and promises to help us sleep and lose weight at the same time by fuelling the liver, speeding up fat-burning metabolism and easing stress hormones.

The good news is that honey, a natural sweetener, contains 22 amino acids and a variety of minerals essential for its metabolism and hence is helpful in preventing obesity. It is believed that drinking lemon juice with a little honey the first thing in the morning is an effective anti-cellulite treatment as it helps to increase body metabolism. If you are determined to shed weight and speed up your sluggish metabolism, try this honey and lemon diet tip.

Thursday, August 11, 2011

Loss 5 Pounds by this weekend

Step 1. Drink More Water.Drink water three times a day before meals.
Water also keeps you energized, so you’ll have the vigor needed to burn additional calories in the gym, on the tennis court, or wherever the day takes you. “Even being slightly dehydrated can lead to feeling fatigued,”.

Step 2. Say No to a Side of Fries or Potato Chips.
Replace these greasy sides with fresh veggies to save yourself hundreds of calories in a week.

Step 3. Cut Down on Added Sugars.
Eliminating added sugars could save you thousands of calories in a week. Other offenders included cookies, cakes, doughnuts, and dairy desserts. To trim hundreds of empty calories from your daily diet, check nutrition labels. “Look for anything that ends in the letters "ose,” the biochemical ending for sugars, such as sucrose, dextrose, fructose, and maltose, and the word syrup,”. If it’s sweetened, skip it.

Step 4. Watch and Avoid Hidden Calories.
Learn appropriate portions for common foods and skip calorie-laden condiments and dressings.

Step 5. Move More
Move it to lose it!!! Remember this mantra. Not all calories are lost at the kitchen table. Daily physical activity chips away at unwanted pounds.
“Choose an activity that you enjoy, whether it’s yard work, pole dancing, Zumba, or Pilates—anything that gets your body going.”
Integrate these activities into your weekly routine.

To burn…*
More than 100 calories, try:
Walking for an hour at 2 miles per hour (183)
Cooking for an hour (176)

More than 200 calories, try:
Raking the lawn for an hour (281)
Cleaning the house for an hour (246)
Bowling for an hour (219)
Leisurely bicycling (less than 10 mph) for an hour (292)

More than 300 calories, try:
Golfing for an hour while carrying your clubs (329)
Mowing the lawn for an hour (387)
Dancing for an hour (317)
Playing baseball or softball for an hour (365)

More than 400 calories, try:
Doing high-impact aerobics for an hour (493)
Hiking for an hour (438)
Stationary bicycling or rowing for an hour (493)

More than 500 calories, try:Playing basketball for an hour (584)
Jogging at 5 miles per hour (584)
Using a stair treadmill for an hour (657)
Swimming laps for an hour (511)

Monday, August 8, 2011

Low Calories Breakfast

#1 Mixed grain bread with a little almond butter, sliced banana, raisins on top, and a sprinkling of cinnamon; serve with a glass of low fat milk.
#2 High fiber cereal, topped with mixed nuts, dried fruit, and a small glass of calcium fortified soy milk.

#3 Natural yoghurt mixed with a chopped apple, berries, and whole grain cereal; served with 100% whole orange juice.
#4 Healthy granola bar, one orange, and a glass of low fat milk.
#5 Whole wheat English muffin, toasted and thinly spread with reduced fat cottage cheese, topped with sliced pineapple; serve with a glass of 100% whole fruit juice.
#6 Natural yoghurt, topped with mixed berries, a teaspoon of ground flaxseeds, a slice of whole grain toast; and a cup of green tea.
#7 Swiss muesli - combine 2 cups of rolled oats, and 1 cup low fat milk or fruit juice, cover and refrigerate overnight. In the morning add 2 grated apples, 1/4 chopped hazelnuts, and 200g of low fat honey yoghurt, mix well (serves 4).
#8 Whole wheat English muffin topped with melted reduced fat cheese, a sliced tomato, and a sliced hard-boiled egg; served with a small glass of 100% pure fruit juice.
#9 Scrambled egg, sprinkled with a teaspoon of ground flaxseeds; served with mixed grain bread, fresh fruit salad, and a small glass of low fat milk.
#10 Cooked oats topped with raisins, dried cranberries, sliced bananas, and calcium fortified soy milk.
#11 Brown rice or barley - cook the night before, then in the morning top with some raisins, sliced apple, a sprinkling of cinnamon, and a little reduced fat milk.

#12 Whole wheat pita half topped with grilled Canadian bacon, a little reduced fat cottage cheese, tomatoes, and mushrooms; serve with 100% pure fruit juice.
#13 Fruit smoothie – add strawberries, kiwi, and a banana to the blender, a cup of natural yoghurt, one teaspoon of ground flaxseeds, and a cup of crushed ice.
#14 Mini wheat cereal, dried fruit, mixed nuts, place in a plastic bag and eat on the way to work with a thermos cup of low fat milk.
#15 Breakfast burrito – scrambled eggs, chopped tomatoes, and a little grated reduced fat cheese, wrapped in a whole wheat tortilla, served with green tea and a slice of fresh ginger.
#16 Whole grain bread topped with kippers, or smoked salmon, and sliced tomatoes; serve with two small apricots, and a cup of low fat milk.
#17 Homemade granola – mix 2 cups rolled oats, 1 cup of wheat cereal, 1 cup dried fruits and seeds, 1/4 cup of flaked coconut.
#18 Multi grain English muffin, toasted and spread with peanut butter, topped with sliced apples, and served with a small glass of calcium fortified soy milk.
#19 Multi grain cereal, topped with raisins, a sliced banana, and low fat milk.
#20 Healthy “blobs” – mix 1/2 cup peanut butter, 1/4 cup nonfat dry milk, 3 cups crushed flake cereal, and 2 tablespoons honey. Form into “blobs” (should make 10). Wrap each blob in plastic wrap and refrigerate. Grab a couple with a travel cup of skim milk and go! (From Nutritionist Alana Unger)

#21 Whole wheat bagel
topped with reduced fat cottage cheese, sprinkled with flaxseed; serve with a small bowl of mixed berries, and a cup of herbal tea.
#22 Scrambled tofu, with onions, and peppers, a dash of light soy sauce, and stir-fry with a little olive oil. Serve with whole grain toast, and a glass of calcium fortified soy milk.
#23 Sandwich made with lean ham or turkey, in whole grain bread, topped with sliced tomatoes, and a small glass of reduced fat milk.
#24 Mini whole grain bagel, topped with almond butter, sliced apples, and a glass of 100% whole orange juice.
#25 Sliced melon tossed in a bowl with the pulp of one passion fruit, topped with natural yoghurt, and a handful of muesli.

Thursday, August 4, 2011

Don’t Want To Diet Or Exercise ?

Diets and exercise sometimes invoke all sorts of negative emotions especially pressure and guilt. You might have tried to diet and you know you should exercise.  A couple of simple shifts in your thinking could help you lose weight and keep it off. It really doesn’t have to be hard.

The basic measure of weight gain or weight loss isn’t actually pounds or kilograms. It is calories. If we put in more calories than we burn off we gain weight. If it’s the other way around we lose weight.
Calories refer to the food you eat. Stop thinking about what you cannot eat, or shouldn’t eat. Just think about what you can eat. Did you know that eating one less cookie, one less dinner roll or one less glass of milk a day you would lose 1 pound every three weeks. Over a year that’s 17 pounds.

To lose weight by concentrating on the calories in side of the scale you just need to think of simple ways to eat foods with a little less calorie content (a little less energy). Eat more whole meal bread instead of white bread. Eat more chicken instead of red meat. Drink more water instead of fruit juice. That sort of thing. There are also some simple things you can stop doing to reduce your calorie intake. Stop supersizing your takeaway food. Stop eating a second plate of dessert. That’s all it takes.

To increase your energy output and improve your performance on the other side of the scale you just need to do a little more activity in your daily life. Take your dog for a walk instead or go to the park with your kids and fly a kite. These activities are burning calories and they are fun.

Household activities like Cleaning house, washing your car, vacuuming, doing laundry, scrubbing bath tub, doing dishes, mopping floor washing windows, gardening, lawn mowing all these activities burn calories. Park your car far end of shopping mall or work place so you'll walk more to reach the place and when you return again you'll walk to come back to your car. Take a cart and walk in Grocery no need to buy anything just walk through each aisle and if you've something in Grocery list shop. Walking in Malls and Grocery is a mood booster and safest way to do walking during winter season otherwise nothing can beat Out door walking. Put your favorite dance music and dance like there is no tomorrow. Music and Dance are Good mood boosters.

Maintain a Journal to keep track of whole days food intake as we forget to count Licks, Bite and Taste i.e. (BLT) calories. Yes even BLT adds up in calories.

Losing weight by learning to balance your calorie intake with your output is much easier and more fun than dieting and exercise and if you just take some simple steps every day, week or month you’ll be healthy, fit and happy in no time. Try switching to low fat milk or diet sodas. Help out an elderly neighbor by offering to walk their dog. Go to a class and learn a sport you’ve always wanted to play. There are a lot of things you can do to start living a healthy lifestyle today.

Tuesday, August 2, 2011

Calories in a banana.

The calories in a raw banana according to the banana’s size are roughly as follows:

Banana SizeCaloriesFat Carbohydrate Protein
Extra Small (less than 6“ long) 81g 72 0.27g 18.5g 0.88g
Small (6” to 6-7/8” long) 101g 90 0.33g 23.1g 1.1g
Medium (7” to 7-7/8” long) 118g 105 0.39g 27g 1.29g
Large (8” to 8-7/8” long) 136g 121 0.45g 31.1g 1.48g
Extra Large (9” or longer) 152g 135 0.5g 34.7g 1.66g

Dieting Points About Bananas
The calories in a banana are not excessive given typical daily calorie requirements and the satisfying nature of the fruit. As can be seen in the above chart however, bananas are high in carbohydrates which may lead some people on low-carb diets to avoid the fruit.

Nutritional Benefits of Bananas
Bananas are often considered to be good sources of potassium, manganese, vitamin C and vitamin B6 and are high in dietary fibre.

A Few Notes About Calorie Counting
The heart of calorie counting comes down to understanding how many calories you consume and how many calories you burn. If you consume 3500 calories less than you burn, this should result in approximately 1lb of weight loss. In order to lose weight, you should aim for a basic calorie deficit so as to achieve 1 to 2 lbs of weight loss a week, rather than introducing too severe a calorie deficit. A severe calorie deficit may result in the loss of lean body mass, causing your system to lower the number of calories it burns to maintain itself.
Understanding and monitoring the calories you are consuming and burning is essential for a calorie counting process.


Thursday, July 28, 2011

Quick Healthy Recipes- Part 3

Dahi Kadi/ Majige Huli
·         3 cups yogurt (slightly sour)
·         2 green chilies (optional)
·         2 tsps. cumin seeds(jeera)
·        1 tsp. Olive/ canola/ sunflower/Veg cooking oil
·         1 tsp. mustard seeds
·         2 dry red chilies broken into smaller pieces
·         10 curry leaves
·         Salt to taste
·         Fresh chopped coriander to garnish
·         ½ Tsp Turmeric
·         1 Tbsps. Gram Flour(Besan)
·         Pinch of Asafoetida(Heeng)

·         Mix the green chilies, cumin seeds & Salt and grind in a food processor. Add little water to make smooth paste.
·         Add Gram Flour to ½ Cup water and make smooth paste
·         Whisk the yogurt separately till smooth and add a cup of water to it. Blend well.  Then add Gram Flour smooth paste and Mix it well.
·         Heat the oil in a heavy base vessel on a medium flame.
·         Add Mustard and let it splutter, and then add the dry red chilies, curry leaves, turmeric and Asafoetida to it.
·         Add 2 Cup water and Add Green Chilie & Cumin seed mix to it. Let it boil for 1 min.
·         At this point you can even add some already boiled vegetables like white pumpkin
·         Put the Yogurt mixture in pan, mix slowly and heat slowly on a medium flame. Stir occasionally.
·         Just before the mixture comes to a boil turn off the fire.
·         Garnish with fresh chopped coriander and serve with plain boiled rice.
Make it more delicious and nutritious by adding Boiled vegetable. You can add ladies finger (Okra/Bhendi)/ white pumpkin / cucumber to the kadi. Boil vegetable separately with lots of water and little salt for 7 min on high heat and add it to Kadi after the seasoning.
Please note this recipe is without Pakodis (gram flour fritters north Indian style) and Coconut(South Indian Style) to make it more healthy food.

Pan Grilled Eggplant/ Baigan Bhaja
1 medium sized eggplant OR 4 Small Egg Plant
1 tsp red chili powder
1 tsp Cumin(Jeera) Powder
1tsp Turmeric(Haldi) Powder
3/4 tsp salt
Cooking spray oil (PAM 100% Olive oil spray).
Note: Eggplant will soak up as much oil as you put in the pan. So I use cooking spray.

Wash and pat dry the eggplant. Cut into 1" thick discs. Fill a large bowl with cold water and soak the eggplant discs in it for about 15 minutes. (This will remove the bitter juices). Drain water and place eggplant pieces in a flat Plate.
Sprinkle the salt, red chili powder, Turmeric powder and Cumin powder over eggplant cut pieces.
Spread properly with your pam over eggplant pieces so it’s kind of dry marinated/covered with masala.

 Heat a nonstick Tawa (Griddle) or a flat bottomed pan on medium heat. Spray some cooking oil all over Tawa. Place each piece flat on Tawa. Spray a little cooking oil and  Cook till eggplant is slightly brown from the side touching tawa.  Use fork or spoon to lift and monitor the color of eggplant piece.
Spray a little cooking spray Change sides and cook till the side is brown.
Serve hot with boiled Rice or Roti and enjoy !
Sometimes we’ve to sprinkle extra salt while grilling on pan.
By: Reena Sharma