Avoid burning of food, in oil free cooking. Here is a few tips....
I have mentioned those tips on & off in my previous recipe posts.
1.Create an emulsion of the spices(mix all spices with 2/3 tsps of water) to be used, and then add to the pan.
2.Pre-cook in microwave/steam for a few minutes, foods that take longer to cook(eg: potatoes,beans etc.) before adding them in the pan.
3.Grill/pressure cook meat before adding them in the pan.
4.While dry frying onions, adding a little salt, help cook the onions quickly, and also releases water from the onions, which avoid burning.
5.If any vegetables can be added to the recipe, pureed, then do so.Pureeing vegetables will get the juices out and help increase moisture in the dish.
6.If puring anything for the purpose of adding to the hot pan,add a little water to the puree, in the pureeing process.
7.Stir often... every 1-2 minutes. that'll also help the food cook evenly.
8.Mostly cook covered.Covering will retain the water in the dish.
9.Use kitchen timers.
10.Don't move out of the kitchen, until cooking is complete.
Are you aware of any other tips? Please share.
Saturday 28 February 2009
Friday 27 February 2009
Low fat recipe for Navratan Korma (Vegetable Korma)
This is purely my low fat recipe version of the very tasty and popular restaurant dish Vegetable korma also known as Navratan Korma.I went very lean on any fat used in this dish.
Please do post your experiences, if you follow this recipe.
Ingredients:
1.Peppers(red or yellow preffered), peas, carrots,beans,cauliflower, brocolli all cut into small 1cm cube sizes.
Easier way is to use a frozen pack of cut vegetables and add whatever else is missing.
2.6-10 whole almonds(equivalent flaked almonds will also do).
Traditional cooking uses cashew nuts.I substituted with almonds to lower cholestrol.
If you are allergic to nuts, you can use shredded coconuts instead, but the taste will differ a bit.
3. 10-12 pieces of raisins, soak in warm water before use.
4. 1 large Onion.
5. Milk . I used skimmed milk here, but feel free to use your regular milk. The authentic recipe would use creame. If you wish you can substitute with evaporated milk as well.
6. 1 tsp cumin seeds
7. 1 tsp turmeric powder, 2 tsps cumin powder, 2 tsps corriander powder, 1 tsp red chilli powder
8. 2 tsps Ginger-garlic paste
9. 2 tsps garam masala.
10. 2 bay leaves,
11. 1 inch piece of cinnamon stick
Method:
1. Toast(dry) the almonds and set aside.
2.Heat a pan and dry fry the onions.Add a pinch of salt and the turmeric powder,red chilli powder, cumin powder, corriander powder, and fry stirring often, until raw smell of turmeric is gone.
3.Blend the roasted almond and onions adding a little water to form a thick paste.
4. Microwave the cut vegetables with a little water until slightly done(will take 1-2 minutes depending on the power of your microwave). To cook the vegetables quickly you can add some salt to it.
5.In the heated pan,add a spray of spray oil(the paste to be added is too thick and sticky). Add the cumin seeds and fry.When they are fried, add the ginger-garlic paste and stir fry, until you get the lovely aroma.
6. Add your almond-onion paste, and fry for about 30 seconds.
7.Add your microwaved vegetables along with the water in which it cooked, and mix well with the paste in the pan.
8.Add some milk until required consistency is achieved.
9.Add the bayleaf, cinnamon stick,raisins & cook covered for 1 minute. Stir in between.
10. Sprinkle the garam masala, stir, and cover for another 30 secs.
11. Turn off the heat, add chopped green corriander, give a good mix, and let it sit for 2-3 minutes.
12. Serve & enjoy.
Please do post your experiences, if you follow this recipe.
Ingredients:
1.Peppers(red or yellow preffered), peas, carrots,beans,cauliflower, brocolli all cut into small 1cm cube sizes.
Easier way is to use a frozen pack of cut vegetables and add whatever else is missing.
2.6-10 whole almonds(equivalent flaked almonds will also do).
Traditional cooking uses cashew nuts.I substituted with almonds to lower cholestrol.
If you are allergic to nuts, you can use shredded coconuts instead, but the taste will differ a bit.
3. 10-12 pieces of raisins, soak in warm water before use.
4. 1 large Onion.
5. Milk . I used skimmed milk here, but feel free to use your regular milk. The authentic recipe would use creame. If you wish you can substitute with evaporated milk as well.
6. 1 tsp cumin seeds
7. 1 tsp turmeric powder, 2 tsps cumin powder, 2 tsps corriander powder, 1 tsp red chilli powder
8. 2 tsps Ginger-garlic paste
9. 2 tsps garam masala.
10. 2 bay leaves,
11. 1 inch piece of cinnamon stick
Method:
1. Toast(dry) the almonds and set aside.
2.Heat a pan and dry fry the onions.Add a pinch of salt and the turmeric powder,red chilli powder, cumin powder, corriander powder, and fry stirring often, until raw smell of turmeric is gone.
3.Blend the roasted almond and onions adding a little water to form a thick paste.
4. Microwave the cut vegetables with a little water until slightly done(will take 1-2 minutes depending on the power of your microwave). To cook the vegetables quickly you can add some salt to it.
5.In the heated pan,add a spray of spray oil(the paste to be added is too thick and sticky). Add the cumin seeds and fry.When they are fried, add the ginger-garlic paste and stir fry, until you get the lovely aroma.
6. Add your almond-onion paste, and fry for about 30 seconds.
7.Add your microwaved vegetables along with the water in which it cooked, and mix well with the paste in the pan.
8.Add some milk until required consistency is achieved.
9.Add the bayleaf, cinnamon stick,raisins & cook covered for 1 minute. Stir in between.
10. Sprinkle the garam masala, stir, and cover for another 30 secs.
11. Turn off the heat, add chopped green corriander, give a good mix, and let it sit for 2-3 minutes.
12. Serve & enjoy.
Thursday 26 February 2009
7 good reasons to go oil free in your recipes
My recipes posted so far are complete oil free ways of cooking.
Well, do we need to be so strict on ourselves?..... the answer is no, not always.
we can possibly use the healthy oils.
In this post I put forward my good reasons to go for oil free recipes, even in Indian cooking.
They come out a tad less in taste, but much healthier. For some you don't even notice the difference.
Infact for long, I had a misconception that olive oil is healthy so I can use it in & out.
I have been using olive oil only for all my cooking. But cooking process was usual frying.. etc.
Yes, extra virgin olive oil is healthy, when used raw(drizzling over salads etc.)
The type of cholestrol in Olive oil is the good one which helps lower the bad one.
Frying process turns the healthy unsaturated fat into saturated fat, whatever oil it is. Read these discussions for a better view--
http://www.answerbag.com/q_view/779243
One another important fact I came across, while used for frying, chose a oil with high smoke point.Olive oil has a low smoke point, so takes longer to heat and hence food absorbs more oil in the process of frying. A good review for oils for frying can be found in
http://chinesefood.about.com/od/cookingfaqs/f/stirfryoil.htm
This was an eye-opener for me, and now I store canola oil as well for my one off usage when cooking traditionally.
Why Canola see
http://www.healthycookingrecipes.com/cookinghealthyarticles/canola-cooking-oil.htm
If you are struggling hard with the stickiness problem without oil, a better way would be to use spray oils.
They can help. It will not be oil-free anymore, but you'll be using the bare minimum oil/ fats.
These are low calorie, low cholestrol versions. It is not only for people who were on a diet but also for people just want to have a healther life style.
So to summarize.....
1.All fats have calories and have more calories per gram than proteins or carbohydrates.(Dr. Gourmet)
2.A teaspoon of any fat has about 45 calories so even frying in olive oil can add a lot of calories.(Dr. Gourmet)
3.People who eat diets high in fried foods are 35 per cent more likely than "prudent" eaters to suffer acute heart attacks.(Canadian research).
4.Trans fats are formed during the refining of liquid vegetable oils (e.g., canola and soybean oil).
Trans fats are also created when manufacturers use a process called "partial hydrogenation.", used to turn liquid oil into a semi-solid form, such as shortening or margarine. So why use these oils at all?
5.Frying process turns unsaturated fat to saturated fat. Saturated fats also raise blood levels of "bad" cholesterol. However, at the same time, they also raise blood levels of "good" cholesterol.
6. Frying can increase cancer risk
http://www.dailymail.co.uk/health/article-382571/Frying-increase-cancer-risk.html
7. Frying in oil makes your kitchen surfaces sticky, and hard to clean.Basically frying in oil gets in grease in your body & home!!
8. http://www.udoerasmus.com/articles/udo/hbaco.htm -- a good research article on oil in food.
Hence my attempts to avoid frying/using minimal oil(spray oil) and turn to alternate methods of grilling/microwaving or steaming foods.
My recipes in this blog will reflect that.
Fry foods less often. If you do have to fry foods, use healthier oils that contain a higher proportion of monounsaturated fats, and have a relatively high smoke point. Do not re-use the frying oil.
Well, do we need to be so strict on ourselves?..... the answer is no, not always.
we can possibly use the healthy oils.
In this post I put forward my good reasons to go for oil free recipes, even in Indian cooking.
They come out a tad less in taste, but much healthier. For some you don't even notice the difference.
Infact for long, I had a misconception that olive oil is healthy so I can use it in & out.
I have been using olive oil only for all my cooking. But cooking process was usual frying.. etc.
Yes, extra virgin olive oil is healthy, when used raw(drizzling over salads etc.)
The type of cholestrol in Olive oil is the good one which helps lower the bad one.
Frying process turns the healthy unsaturated fat into saturated fat, whatever oil it is. Read these discussions for a better view--
http://www.answerbag.com/q_view/779243
One another important fact I came across, while used for frying, chose a oil with high smoke point.Olive oil has a low smoke point, so takes longer to heat and hence food absorbs more oil in the process of frying. A good review for oils for frying can be found in
http://chinesefood.about.com/od/cookingfaqs/f/stirfryoil.htm
This was an eye-opener for me, and now I store canola oil as well for my one off usage when cooking traditionally.
Why Canola see
http://www.healthycookingrecipes.com/cookinghealthyarticles/canola-cooking-oil.htm
If you are struggling hard with the stickiness problem without oil, a better way would be to use spray oils.
They can help. It will not be oil-free anymore, but you'll be using the bare minimum oil/ fats.
These are low calorie, low cholestrol versions. It is not only for people who were on a diet but also for people just want to have a healther life style.
So to summarize.....
1.All fats have calories and have more calories per gram than proteins or carbohydrates.(Dr. Gourmet)
2.A teaspoon of any fat has about 45 calories so even frying in olive oil can add a lot of calories.(Dr. Gourmet)
3.People who eat diets high in fried foods are 35 per cent more likely than "prudent" eaters to suffer acute heart attacks.(Canadian research).
4.Trans fats are formed during the refining of liquid vegetable oils (e.g., canola and soybean oil).
Trans fats are also created when manufacturers use a process called "partial hydrogenation.", used to turn liquid oil into a semi-solid form, such as shortening or margarine. So why use these oils at all?
5.Frying process turns unsaturated fat to saturated fat. Saturated fats also raise blood levels of "bad" cholesterol. However, at the same time, they also raise blood levels of "good" cholesterol.
6. Frying can increase cancer risk
http://www.dailymail.co.uk/health/article-382571/Frying-increase-cancer-risk.html
7. Frying in oil makes your kitchen surfaces sticky, and hard to clean.Basically frying in oil gets in grease in your body & home!!
8. http://www.udoerasmus.com/articles/udo/hbaco.htm -- a good research article on oil in food.
Hence my attempts to avoid frying/using minimal oil(spray oil) and turn to alternate methods of grilling/microwaving or steaming foods.
My recipes in this blog will reflect that.
Fry foods less often. If you do have to fry foods, use healthier oils that contain a higher proportion of monounsaturated fats, and have a relatively high smoke point. Do not re-use the frying oil.
Saturday 21 February 2009
Oil free recipe for Aloo-gobi (Potato-Cauliflower)
I was at a get-together at a friends .
Nearer the dinner time, we suddenly realized , we migth run short of some sabzi(side dish). Instantly my friend
prepared this aloo-gobi.It was very quick, and tasted very good, and was completely oil free.
I'll like to share this recipe with you.
Ingridients:
Medium sized one cauliflower(gobi)
2 medium sized potatoes
1 medium size onion finely chopped
1tsp hing
1 tsp coriander powder
1 tsp turmeric powder
1 tsp chili powder
1 tsp garam masala powder
1 inch piece root ginger grated
2 big cloves garlic minced
salt to taste
Green corriander leaves
Method:
1. Cut the cauliflower into a little bigger than bite size pieces, microwave for 2 minutes.
2. Cut the potatoes into bite size pieces, microwave them covered in water for 7-10 minutes, and set aside.
3. heat a non-stick pan. When pan is heated, reduce heat to medium flames.
3. In the pan dry fry onions.
4. Add all the spices, fry until the raw smell of spices(specifically turmeric) is all gone.
5. Add the salt, cook covered.
Cooking covered, after adding salt, onions will be releasing water, on its own.Add a little more water if required.
6. Add the par-boiled cauliflower and potatoes,
stir carefully, not to break, stir well to coat the vegetables with the spices,cook covered for 5 minutes.
Stir in between to avoid sticking to the pan.
7. Sprinkle the garam masala, mix well & cook covered for another 10 minutes.
8. Check doneness of potatoes, and if not done add half cup water (try keep water to minimal)and cook covered for another 5-6 minutes.
9. When potatoes are done,garnish with chopped corriander, and serve.
In this dish par-boiling the vegetables ahead helped cook with less water, keeping the vegetables crisp.
Nearer the dinner time, we suddenly realized , we migth run short of some sabzi(side dish). Instantly my friend
prepared this aloo-gobi.It was very quick, and tasted very good, and was completely oil free.
I'll like to share this recipe with you.
Ingridients:
Medium sized one cauliflower(gobi)
2 medium sized potatoes
1 medium size onion finely chopped
1tsp hing
1 tsp coriander powder
1 tsp turmeric powder
1 tsp chili powder
1 tsp garam masala powder
1 inch piece root ginger grated
2 big cloves garlic minced
salt to taste
Green corriander leaves
Method:
1. Cut the cauliflower into a little bigger than bite size pieces, microwave for 2 minutes.
2. Cut the potatoes into bite size pieces, microwave them covered in water for 7-10 minutes, and set aside.
3. heat a non-stick pan. When pan is heated, reduce heat to medium flames.
3. In the pan dry fry onions.
4. Add all the spices, fry until the raw smell of spices(specifically turmeric) is all gone.
5. Add the salt, cook covered.
Cooking covered, after adding salt, onions will be releasing water, on its own.Add a little more water if required.
6. Add the par-boiled cauliflower and potatoes,
stir carefully, not to break, stir well to coat the vegetables with the spices,cook covered for 5 minutes.
Stir in between to avoid sticking to the pan.
7. Sprinkle the garam masala, mix well & cook covered for another 10 minutes.
8. Check doneness of potatoes, and if not done add half cup water (try keep water to minimal)and cook covered for another 5-6 minutes.
9. When potatoes are done,garnish with chopped corriander, and serve.
In this dish par-boiling the vegetables ahead helped cook with less water, keeping the vegetables crisp.
Friday 20 February 2009
Getting Started--Low fat recipe for Palak Paneer
If you are visiting this blog, you are interested in fat free cooking as well... welcome!
Lets share our experiences and tastes.
Cooking is my hobby, my passion.
and as vouched by my family & friends... I am a good cook.
In search of reduced fat diets, experimenting with food,I have learnt to go fat free.
Indian food is usually oil & fat heavy.Traditional indian cooking tends to include frying in oil, ghee,addition of dairy products like creame etc.
Although I like cooking the traditional way when I play the gracious hostess, I like to go for the leaner version for everyday cooking. Not entirely depriving my family from traditional Indian tastes, I have come up with several alternate ways of cooking by which you can still enjoy the great Indian dishes..but with a healthy twist.
In this blog, I wish to share my experiences, and welcome you to share your tips/experiences for the same.I shall be including my TIPS, within the recipes, which you can later use in your own experiments as well.
A few items I find very handy to support your fat free cooking--- non-stick pans(no surprise there), a hand blender or food processor(basically something to puree your stuff).
In this first post, I wish to share the recipe of the popular indian dish Palakh-Paneer(spinach with Paneer cheese).
However, if you wish to go dairy free, you can replace paneer with firm tofu, and milk with soya milk.
My fat free palak-paneer recipe:
ingridients:
Spinach
1tsp Whole cumin seed(jeera)
2 tomatoes
250 gms paneer(firm tofu--if using tofu)
1 large onion
2 cloves garlic
1 inch piece of ginger root
1 tbsp plain yogurt
Some milk
Salt to taste
Method:
1.Wash the spinach, cut the paneer(tofu) into bite-size cubes.
2. Puree the onions, set it aside.
3. Puree the tomatoes and set aside.
TIP:using purees increase the water content and aids fat free cooking
4. Mix the cumin,corriander, turmeric and chilli powder in a bowl with a little water, to make a liquidish-paste.
TIP:Adding water to the spices, keeps it from burning while cooking, even in the absence of oil.
5.Microwave the spinach with the ginger and garlic cloves for 5 mins(or until all the spinach wilt, give a good stir in between.)
6.Remove from microwave and puree the spinach and ginger-garlic into a fine paste.
7.Heat well a cooking pan, not smoking, but well heated.
8. Pop in the cumin seeds, and dry fry them until you get a nice aroma,
and the seeds get toasted. Take care,keep stirring. These seeds tend to burn very easily.
If burnt they'll give a bitter taste.
9.Add the onion puree. Keep stirring until turned golden.
10. Add the pureed tomato to the pan.stir well.
11.Add the spice emulsion created in step 4, cook for a few minutes.
12. Add the spinach puree.Cook for 2 minutes.
13. Add the cubed paneer(tofu), salt(to taste) and allow to cook covered for 2-3 minutes.
14.You can add some milk(soya milk), until you get the deserved consistency for the dish.
15. Decorate with the yogurt and serve.
TIP: Use plain set yogurt to replace creame.You'll hardly notice the difference.
Keep watching this space for more fat free recipes and cooking tips.
Lets share our experiences and tastes.
Cooking is my hobby, my passion.
and as vouched by my family & friends... I am a good cook.
In search of reduced fat diets, experimenting with food,I have learnt to go fat free.
Indian food is usually oil & fat heavy.Traditional indian cooking tends to include frying in oil, ghee,addition of dairy products like creame etc.
Although I like cooking the traditional way when I play the gracious hostess, I like to go for the leaner version for everyday cooking. Not entirely depriving my family from traditional Indian tastes, I have come up with several alternate ways of cooking by which you can still enjoy the great Indian dishes..but with a healthy twist.
In this blog, I wish to share my experiences, and welcome you to share your tips/experiences for the same.I shall be including my TIPS, within the recipes, which you can later use in your own experiments as well.
A few items I find very handy to support your fat free cooking--- non-stick pans(no surprise there), a hand blender or food processor(basically something to puree your stuff).
In this first post, I wish to share the recipe of the popular indian dish Palakh-Paneer(spinach with Paneer cheese).
However, if you wish to go dairy free, you can replace paneer with firm tofu, and milk with soya milk.
My fat free palak-paneer recipe:
ingridients:
Spinach
1tsp Whole cumin seed(jeera)
2 tomatoes
250 gms paneer(firm tofu--if using tofu)
1 large onion
2 cloves garlic
1 inch piece of ginger root
1 tbsp plain yogurt
Some milk
Salt to taste
Method:
1.Wash the spinach, cut the paneer(tofu) into bite-size cubes.
2. Puree the onions, set it aside.
3. Puree the tomatoes and set aside.
TIP:using purees increase the water content and aids fat free cooking
4. Mix the cumin,corriander, turmeric and chilli powder in a bowl with a little water, to make a liquidish-paste.
TIP:Adding water to the spices, keeps it from burning while cooking, even in the absence of oil.
5.Microwave the spinach with the ginger and garlic cloves for 5 mins(or until all the spinach wilt, give a good stir in between.)
6.Remove from microwave and puree the spinach and ginger-garlic into a fine paste.
7.Heat well a cooking pan, not smoking, but well heated.
8. Pop in the cumin seeds, and dry fry them until you get a nice aroma,
and the seeds get toasted. Take care,keep stirring. These seeds tend to burn very easily.
If burnt they'll give a bitter taste.
9.Add the onion puree. Keep stirring until turned golden.
10. Add the pureed tomato to the pan.stir well.
11.Add the spice emulsion created in step 4, cook for a few minutes.
12. Add the spinach puree.Cook for 2 minutes.
13. Add the cubed paneer(tofu), salt(to taste) and allow to cook covered for 2-3 minutes.
14.You can add some milk(soya milk), until you get the deserved consistency for the dish.
15. Decorate with the yogurt and serve.
TIP: Use plain set yogurt to replace creame.You'll hardly notice the difference.
Keep watching this space for more fat free recipes and cooking tips.
Subscribe to:
Posts (Atom)
Posts
