Egg Fried Rice

Egg Fried Rice

Egg Fried Rice is a quick and easy rice dish which is best made with leftover cold rice.  It is a basic yet simple dish for those who want to try their hand at Chinese cooking. You can add some diced vegetables like carrots, peas and bell peppers if you want.

Ingredients for Egg Fried Rice:

  • Eggs (preferably Free-range): 4
  • Cooked rice : 4 (cups cooled)
  • Carrots, peas: 1/2 cup diced (optional)
  • Red onion: 1 medium (finely diced)
  • Ginger: 1 tsp diced
  • Garlic: 1 tsp diced
  • Coriander (stem): 2 tbsp (finely chopped)
  • Light Soy sauce: 2 tbsp
  • Spring onions: ⅔ cup (finely sliced)
  • Coriander leaves: 1 tbsp for garnish
  • Salt: to taste
  • Sesame oil: ¼ tsp
  • Oil: 4 tbsp

Method:

1. Break eggs into a bowl and beat lightly. Heat half the oil in a kadai/wok . Pour the beaten eggs into the kadai and leave to cook for 10 seconds before lightly scrambling until almost cooked through. Keep aside.

2. Heat remaining oil in the same kadai and stir fry onion, ginger, garlic, and coriander  stems along with the diced  vegetables(optional) for 5 minutes or until the vegetables are almost cooked.

3. Add rice to the kadai with spring onions, soy sauce, salt, sesame oil and the cooked egg and stir fry for 3 minutes or until well combined and rice is heated through. Break up the egg  into smaller pieces if needed while cooking. Transfer rice to a bowl and serve garnished with coriander.

If you like it spicy, then you can serve it with a side of red chili in soy sauce ( finely slice fresh/dried red chilies with three tablespoons light soy).


Broccoli Paratha

Broccoli belongs to the same cruciferous family like cabbage,kale, cauliflower,collards and Brussels sprouts. It is a low calorie vegetable and is loaded with fibre, vitamins A, C folic acid and is also known for it’s anti-inflammatory properties. It must be noted that eating raw broccoli has actually more benefits than eating these in the cooked form as some of the antioxidants and vitamin C are destroyed by heat.

Ingredients for Broccoli Paratha:

For the stuffing:

  • Broccoli, grated: 2 cups
  • Ginger: 1″ piece grated
  • Garlic(optional): 4 cloves grated
  • Green chilies(optional): 1-2 finely chopped (adjust to individual heat tolerance)
  • Red chili powder: 1-2 tsp (adjust according to individual heat tolerance)
  • Coriander powder: 1 tbsp
  • Cumin powder: 1/2 tsp
  • Amchur powder: 1-2 tsp
  • Turmeric powder: 1/2 tsp
  • Cumin seeds/Jeera : 1 tsp
  • Salt: to taste
  • Oil: 3 tsp

Ingredients for the dough:

  • Whole Wheat flour: 2 cups
  • Salt: 1/4 tsp
  • Oil: 2tsp
  • Water: as needed to make a soft dough

Method:

  1. In a deep bowl put the ingredients for the dough and knead adding the water a little at a time. Once you have a soft dough, keep aside for at least 30mins. Knead once again and keep it aside.
  2. For the stuffing, heat a kadai, add the oil, when it is hot enough add the cumin seeds then the turmeric.
  3. Add the grated broccoli, ginger+garlic and the rest of the spices,salt and saute till the broccoli starts to wilt.
  4. Let it cool. Portion it out into equal sized balls.
  5. Roll out a small ball of the dough, place an equal quantity of the stuffing in the center.
  6. Fold the sides of the dough so as to cover the stuffing completely.
  7. Flatten it from the middle, roll in some flour and roll out.
  8. Heat a tawa, place the rolled paratha and let it partially cook on one side.
  9. Flip it, spread a couple of drops of oil on the cooked side and flip and do the same on the other side.
  10. Serve hot with pickle or yogurt.

 

 


Healthy snack ideas for kids

Kids are picky eaters and not eating enough at meal times is a common complaint. That’s why snacks play an important role in providing the extra nutrition that they tend to miss out. Most parents tend to focus more on providing a nutritious meal and overlook the importance of giving healthy snacks. Chips, cookies, cheese puffs, cupcakes are convenient snacks but not the healthiest choices. Here are some healthy snack ideas for kids:

  • Sandwiches (with 100% whole wheat breads)-you can use cheese, tofu, nut/peanut butter, guacamole, paneer, egg, vegetables or even fruit and cream cheese as the filling.
  • Seasonal fresh fruits-cut them up in fun shapes/ sizes(use a melon scooper/cookie cutter), mix them in low-fat yogurt, make smoothies or plain fruit salads.Fruit and cheese kebabs are also a fancy way of serving fruits that kids will love.
  • Fresh vegetables: cut them into strips and serve with dips like guacamole, hummus, peanut/almond butter.
  • Boiled/Grilled corn: makes a tasty snack when served hot.
  • Smoothie popsicles: You can pour their favourite smoothie into popsicle moulds and give that as a treat on a hot day.
  • Baked fries: cut up some carrots, sweet potatoes, parsnips, beetroot into sticks or wedges. Toss them in a little oil, salt and seasoning and bake them to make a tasty snack. Here’s the recipe for Baked Sweet Potato Fries
  • Steamed snacks: like idli’s/vegetable stuffed idlis, dhoklas, khandvi’s can be cut/decorated into fun shapes.
  • Mini- rolls/burritos: whole wheat chapathis/rotis can be used to make rolls with egg/paneer/tofu burji(scrambled), rajma/ channa, mung(pulses/lentils) curry/usal or cheese spread.
  • Tikkis/cutlets can be made with paneer/chicken/egg/lentils, mixed vegetables, and shallow fried or baked . These can also be served inside a pita bread or sandwich.
  • Mini/triangle/cone dosas/uttapams: these fun size/baby dosas can be more interesting for kids than the regular adult size ones. Serve them with chutney/ketchup/peanut butter (you can even draw a smiley face on the dosa with it)!
  •  Nuts and dry-fruits: older children can be given a handful of mixed nuts and dry fruits.

These snacks can be served with either a glass of milk/almond milk or some lassi/buttermilk.
Make sure to serve these snacks at least two hours before meal times, otherwise they may not be hungry enough for it.


Baked Sweet Potato Snack

There are different varieties of sweet potatoes available: purple and orange coloured. The purple colour is due to a pigment called anthocyanins and the  orange-colored sweet potatoes owe their colour to beta-carotenes which gets converted to Vitamin A in the body. The best way to get the health benefits of these are by either steaming or baking them.

If you like fries and sweet potatoes-here’s a healthy snack that look like fries but are actually baked. Kids will love the sweet taste of the sweet potatoes while adults can sprinkle it with a little chili powder for that extra kick!

Ingredients for Baked Sweet Potato Snack:

Sweet Potatoes-2 big* (washed,scraped and cut into strips/wedges)

Salt: 1 tsp (or to taste)

Oil: 3tsp

Red chili powder: 1/2-1 tsp (optional)

Method:

  1. Preheat oven to 200ºC (400ºF).
  2. Put all the ingredients into a mixing bowl and toss till the sweet potatoes are coated.
  3. Spread out onto a baking tray in a single layer.
  4. Bake till they turn golden (about 30-40 minutes).
  5. Serve as a snack or as a side with your meals.

*Note: 

  • You don’t have to scrape the sweet potatoes if you scrub them well with a brush.
  • Sweet Potatoes can be substituted with other root vegetables like beetroot, carrots, parsnip or turnips.
  • You can experiment with spices & herbs like garlic powder, cumin powder,rosemary, Italian seasoning, etc.

Here are other Healthy Snack Ideas:

  1. Crispy Kale Chips
  2. Baked Carrot Fries/snack
  3. Fruit Chaat/ Fruit Salsa 
  4. Khaman Dhokla
  5. Handvo
  6. Fish Cutlets/Patties

 

 


Ragi Manni/ pudding (Nachni/finger millet porridge) Mangalorean Style

Ragi (English-Finger millet,Chinese-䅟子,Arabic- Tailabon, German-Fingerhirse, French-coracan) is a popular millet in Southern India and is made into different dishes like porridges, puddings, pancakes,cookies, etc. Nutritionally,it is rich in the amino acid methionine and is among the few grains which contains a considerable amount of calcium.
Ragi is also given to babies as one of first cereals after rice.My grandmother used to make ragi manni during summer, as it is believed in Ayurveda to cool the body.Traditionally it is made by soaking the ragi millet overnight in water,then grinding it to a fine paste and straining it in a cheesecloth.This is then cooked with jaggery and coconut milk,till it reaches a thick pasty consistency.It is then poured into huge plates and set aside to cool. The end product used to be simply amazing-a dark chocolate brown pudding(my gran used to tell me that it was Indian chocolate pudding,so that she could get me to eat it)that simply melted in the mouth.
Sadly,I could not find ragi millet here(not that I would have gone through the whole cumbersome process even if I had),but managed to get the ragi flour at the Indian store to make this instant version. I substituted milk for the coconut milk and the final product still was very tasty though it didn’t have the same rich dark brown colour.Also,since it’s not strained you can see brown specks of the ragi coat. The ragi manni/pudding can be eaten hot or cold(I love it cold)and had as a porridge for breakfast or served as a dessert or a healthy snack(if you can mange to control the portion size) for kids.
Ingredients for Ragi Manni :Serves 2

  • Ragi flour: 1 cup
  • Milk/Coconut milk: 2 cups
  • Jaggery: 1 cup (scraped): to taste
  • Cardamom powder: 1/4 teaspoon
  • Salt: a pinch

Method:

  1. Mix the ragi flour with the cold milk and make sure there are no lumps.
  2. Pour this into a saucepan and add the jaggery/sugar,salt and cardamom powder.
  3. Cook on medium heat stirring continuously(take care to see that it doesn’t form lumps).
  4. When the mixture starts to thicken, reduce the heat and keep stirring till you get a porridge like consistency.
  5. Remove from heat.
  6. Serve the ragi manni (finger millet pudding) warm or chilled.

Note:

  • You can substitute sugar for the jaggery, though it is more nutritious to use jaggery.
  • Adding a pinch of salt is supposed to make the dish sweeter (not sure if that’s really true).

Question: Do you feel that adding a pinch of salt to a sweet dish makes it sweeter or is it just an old wives tale?