BITTER MELON/BITTER GOURD/KARELA FRY-KAKARAKAYA VEPUDU

A lot of people don't like Karela, especially kids but a lot of people eat it mainly because of it's medicinal properties. In my childhood, my dad used to make me eat by saying that it will make me very strong.  Of course, I believed him and ate it. Though I didn't really enjoy it in the beginning, over time, I started appreciating it's unique taste. The bitterness reduces when you fry it or add something sour or/and sweet to karela. Some soak it in salt water and drain the water or parboil it and drain the water to remove it's bitterness. My mom never used to do it as that process will make it lose most of it's water soluble nutrients. I don't do it either, but if you are not used to it's taste, you can do so before cooking. In this recipe I added tamarind to reduce bitterness. If you prefer you can add lemon, but tamarind works best. Also you can add 1 tsp sugar if you like at the end.

Nutrition:
Bitter gourd is a very good source of Vitamin C, Vitamin B9 or Folate and Potassium. In ayurveda, it is considered valuble in treating Diabetes. It has Phyto-nutrients that can lower blood sugar levels. Karela also has high amounts of fiber and anti-oxidants. It is also helpful in relieving indigestion and/or constipation. Choose immature ones as they are less bitter. Bitterness, which is caused by some alkaloids increases with maturity of the melon.

Ingredients:

1lb Karela/Kakarakaya cut in to 1 inch long pieces

1/2tbsp tamarind paste                                                          
2tbsp oil
4 curry leaves
1/2 tsp mustard seeds
1/2 tsp fenugreek/menthi seeds
1/2 tsp Cumin seeds
A pinch of Hing
2 red chillies
1/2tsp turmeric
1tsp red chiily powder
Salt
1tsp sugar(optional)

Method:

1. Heat oil in a pan, add mustard seeds, when they start to spurt, add cumin seeds, fenugreek seeds, red  
    chillies, hing and curry leaves
2. Add Karela/Kakarakaya pieces, salt and tamarind. Cover and Cook it on medium flame. When it is
    almost cooked, remove cover and continue to cook.
3. Stir occassionally to avoid burning. Let the pices fry nicely and turn brown. When they turn brown and
    crisp, turn the flame low and add turmeric and red
   chilly powder. let stand for a minute on low flame. If you prefer add sugar(optional) now.Turn off stove.
3. Serve hot with hot rice or chapati.

EGGPLANT/BAINGAN BHARTA WITH RED PEPPER TWIST

I learnt baingan bharta only a few years ago. I always made it in a slightly different style with tamarind. When I made Bharta first time my son loved it, so it became a regular dish along with the traditional recipe in my home. I add roasted red peppers in baingan bharta. I like the color and taste of red peppers.  Red peppers, tomatoes and egg plant belong to the same family and they complement each other well.  I don't like other ingredients dominating the unique flavor of eggplant. So, I add less amounts of red peppers in proportion to baingan. You can adjust the amounts of tomato and red pepper according to your taste. If you want more of egg plant taste you can reduce tomato even further.

Nutrition:

They say baingan is a mispronounced word for be-gun meaning, lacking in any good qualities. Well, baingan is not the healthiest vegetable you can choose, but it does have a few nutrients. It is a good source of fiber, Vitamin K and Vitamin B6, Vitamin  and manganese. It is also high in anti-oxidants and free-radicals. They are good for heart. But it is also high in sodium, which is not good for high blood pressure. It is also a sweet vegetable with a bit high amounts of sugars. It is one of the few vegetables with Oxalates. So, better to be avoided by people with kidney or gall bladder problems.

Ingredients:

1 Eggplant/Baingan                              
1 red pepper
4 green chillies chopped
3 red chillies
1/2 onion chopped finely
1 Tomato chopped finely
1 inch long ginger finely chopped
1/4 cup Coriander chopped finely
1 tbsp Coriander(Dhania) powder
1 tsp garam masala powder
1/2 tsp red chilly powder
3 tsp oil
4 curry leaves
1/2 tsp mustard seeds
1/2 tsp fenugreek/menthi seeds
1/2 tsp Cumin seeds
A pinch of Hing
Salt

Method:

1. Grill Eggplant(vankaya) directly on stove or you can broil it in the oven or just roast it in the oven. I prefer
    it on the stove. I just take a sheet of aluminium foil and use it as a liner around the stove burner by making
    a hole in the foil for the burner. Makes it easy to clean as the egg plant leave a little water when grilled.
    Once grilled, peel and mash it and keep it aside
2. Grill red pepper in the oven at 450 F for about 15 minutes or till it becomes soft and starts to leave water.
    Once done, chop it and keep aside
3. Heat oil in a pan, add mustard seeds, when they start to splutter, add cumin seeds, fenugreek seeds, red
    chillies, hing and curry leaves, green chillies and ginger. stir for a minute.
4. Add onions, stir for a two minutes and add tomato pieces and salt. cover and cook till tomatoes become
    verysoft. Add red chilly powder, turmeric , dhania powder or coriander powder and garam masala.
5. Add mashed baingan, red pepper peices and coriander and let it cook for a couple of minutes.
6. Serve hot with chapti or hot rice. I like it with curd rice too.

KUNDRU/TINDORA/IVY GOURD FRY - DONDAKAYA VEPUDU

This yummy vegetable is easy to cook. It is delicious whether you cook it just as a simple fry or stuffed or with some podi seasonings or even with just coconut gratings. This wasn't my favorite dish in my childhood but I enjoy it now. My mom usually made it as a fry. It is a quick recipe.

Nutrition:

Tindora is considered medicinal. It is supposedly good for people with diabetes. This vegetable/fruit is rich in Vitamin C, Vitamin B1 and B2.

Ingredients:

1lb Tindora/దొండకాయ  cut into 1 inch long pieces

2tbsp oil                                                                       4 curry leaves                                                      
1/2 tsp mustard seeds
1/2 tsp fenugreek/menthi seeds
1/2 tsp Cumin seeds
A pinch of Hing
2 red chillies
1tsp red chiily powder
Salt

Method:

1. Heat oil in a pan, add mustard seeds, when they  
   start to spurt, add cumin seeds, fenugreek
   seeds, redchillies, hing and curry leaves
2. Add Kundru (దొండకాయ) pieces and salt and cook it in covered pan on medium flame. Stir  almost
    occasionally to avoid burning and cover it again. You may have to stir at least 3 times. When they are
    cooked, remove cover, let the pices fry nicely and turn brown.
3.When they turn brown and crisp, turn the flame
    low and add turmeric and red chilly powder. This will absorb any excess moisture or oil. Let stand for a
    minute on low flame
4. Serve hot with hot rice or chapati.

PALAK(SPINACH) DAL / PALAKURA PAPPU

Palak dal (పాలకూర  పప్పు) is my daughter's favorite. She loves eating it with either hot rice or chapati. She calls it lot of leaves dal. I like eating dal with papads, odiyam (ఒడియాలు) and uppu mirapakaya (ఉప్పు మిరపకాయ) or even some pickle. In childhood, My mom used to insist on eating dals always with ghee. She believes that makes the dish equivalant of any meat dish as far as nutrition goes and also it is believed that ghee aids in digestion of dal. She used to say if I eat without ghee, I will get stomach pain. I don't know about digestion but it tastes best with ghee. Even now I like adding a few drops of ghee. Today, I am having it with BROWN RICE.

                                                     

Nutrition:

It is a very healthy accompaniment. Spinach, high in fiber, Iron and Vitamin A, K and B9. It is also a good source of manganese, magnesium, calcium and Omega-3 and Omega-6 fats. Toor dal (కంది పప్పు)is a lentil and is high in protein(fat free unlike the meat). Iron is essential to make blood in the body and Vitamin A is good for eyes.  It is a vegetable that is recommended to be consumed regularly as it is good for bones, eyes, weight control, diabetes, constipation and high blood pressure. It advisable to get kids used to this early. Cook it in variety of ways and also  mix it with other vegetables.

Ingredients:

                                                                                 

1 cup cooked toor dal                                    
2 cups chopped spinach                        
3/4 big tomato chopped
1 tbsp lemon juice
1 tsp red chilly powder
1 tsp turmeric powder
5 curry leaves
1/2 tsp mustard seeds
1/2 tsp fenugreek/menthi seeds
1/2 tsp Cumin seeds
A pinch of Hing
2 red chillies
Salt
1 1/2 tsp oil

Method:

1. Heat oil in a vessel, add mustard seeds, when they start to spurt, add cumin seeds, fenugreek seeds, red
    chillies, hing and curry leaves
2. Add chopped spinach and tomato pieces. Add salt just enough for these vegetable peices, cover and
    cook for about 7 minutes or till the palak and tomato get cooked on medium flame.
3. Add cooked dal, turmeric, red chilly powder, lemon juice and remaining salt and let it cook for a couple
    of minutes.
4. Serve hot with hot rice or chapatis

PEANUT/SHENGA/PALLILA/VERUSENAGA CHUTNEY PODI/POWDER

Peanut podi/ Powder is another item, I got introduced to after marriage. In north Karnataka, it is a quick fix or a tasty add-on to any dry subji to be eaten along with chapati. Spread a few drops of oil and sprinkle the peanut podi generously and roll the chapati, you have a healthy and easy to eat snack for travel. We also use it as a bread spread for breakfast. It goes well with Idlies and dosas too. It is a great sugarless alternative to Peanut butter for those like me who don't have a sweet tooth. It is flavorful and nutty in texture.

NUTRITION:
a few peanut a day can lower bad cholesterol(LDL). They are also a good source of anti-oxidants(resveratrol), which are known to reduce risk of heart diseases and cancer. They are also a good source of protein, Vitamin B3 and Manganese. It is also recommended for people with diabetes as it's complex carbohydrates make sugars take long to enter blood.

INGREDIENTS:                                       

1 cup of peanuts
1 Tbsp Jeera
2 Tbsp Sesame seeds
1 Tbsp Dry shredded coconut
1 Tbsp Red chilly powder
1 Tsp Turmeric
10 curry leaves
Salt

METHOD:

1. Dry roast peants in a pan on medium flame. Stir continuously to avoid burning. Transfer them to a plate
2. Add sesame seeds. When they splutter well, transfer them to the plate
3. Reduce flame and roast dry coconut lghtly, then add jeera and roast. Transfer them to plate and add curry leaves and let them become crisp, becareful to not burn. They should retain their color.
4. Let them cool. Grind them all together coarsely.
5. Store in a dry container. It can be stored for a few weeks
6. Serve with hot chapatis. My kids enjoy it with Idlies and Dosas too.

FLAX SEED/ALSI CHUTNEY PODI

Flax seeds or ಆಲಸಿ have recently became known for their nutritious value. Many don't like the sticky texture of Flax seeds when cooked. In this recipe they are used in dry form and also their nutrients are best absorbed when ground than when taken as whole. This recipe uses dry powder form. I tasted them first after my marriage in my in-law's place. The traditional recipe is different from what I am posting here. I will post the traditional recipe soon.

Nutrition:

1. Flax seed or ಆಲಸಿ  is commonly used in parts of karnataka.  In USA, it is usually cooked along with oats or added as powder to cereals. 

2. It is high in Omega 3 Fatty Acids.It is also a good source of protein, manganese, magnesium, Iron, calcium, B-complex and dietary fiber. It is also low in cholesterol.
3. Omega 3 Fats are known to reduce triglycerides and risk of heart disease.
4. Peanuts are typical nuts, high in protein. They are also a good source of vitamin B3 and omega-6 fats.
5. Seseame seeds are high in Vitamin B1 and small amounts of omega-6 and omega-3 fats.
6. Flax seeds, seseame seeds and peanuts, all contain phyto sterols, which reduce cholesterol (especially LDL or bad cholesterol).
7. All three are good for diabetes as they have low glycemic load. This chutney combines seseame seeds with legumes to give high quality, complete protein. It also gives good balance of omega-3 and omega-6 fats.
8. Tamarind adds Vitamin C to the Vitamin B complex provided by others. Curry leaves add Vitamin A to the mix.

Ingredients:

                                                                                                                           
1 cup Alsi
1/3 cup peanuts
1/2 cup dry coconut
1/4 cup seseame seeds
1tbsp jeera
2tbsp dhania/coriander seeds
Lemon sized ball of tamarind
25 curry leaves
Hing
salt
red chilly powder

Method:

1. Roast Alsi. They crackle just like seseame seeds, so keep stirring while roasting. Once done transfer them to a plate
2. Roast peanuts well and transfer to the plate, Roast seseame seeds, when they crackle a lot, transfer them to a plate
3. Roast  dry coconut stirring continuously, transfer them to the plate. Do the same with coriander seeds(Dhaniyalu).
4. On low flame, roast jeera and then curry leaves. Turn off the stove and then roast red chilly powder for a minute
5. Put all of them in mixie and grind them all together with tamarind, hing and salt.
6. Store it in an air tight container
7. Mix a little ghee or olive oil or sesame oil before eating in the plate
8. It goes well with chapati, Jowar roti, Hot rice and Ghee or even with curd rice. It is also a good replacement for the Idly Podi and can be served with Dosa, Idly, etc.

GUGGILLU/SUNDAL

Guggillu (గుగ్గిళ్ళు/సుండల్ ) are a south Indian traditional chat and also a prasadam Item. I lived in chennai for about 2 years as newly married. Major eveing activity was to walk on the beach. I loved eating sundal while sitting on marina beach and enjoying the cool breeze in the hot and humid weather of chennai.

Nutrition:

Chick peas (సెనగలు) are an excellent source of protein, vit B9(Folic acid), Manganese, Iron, copper, phosporus and a few other minerals and vitamins. A cup of cooked chick peas can provide almost 1/4 th to 1/3 rd of an adult's daily Iron and protein requirement. they are know to reduce bad cholesterol and also control blood sugar levels.

Ingredients:

2 cups of soaked and cooked Garbazo beans/chickpeas/channa

1 small onion cut into small pieces(optional)                                  

1/2 cup grated coconut                                                              
1/4 cup of coriander cut into pieces
2tsp lemon juice
4 green chillies vertically slit
2 red chilly
5 curry leaves
1/2 tsp mustard seeds
1/2 tsp Cumin seeds
A pinch of Hing
1tsp oil
Salt

Method:

1. Soak channa overnight and pressure cook with a cup of water
2. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds, red chillies, hing and curry leaves
3. Add green chillies, stir then add onion pieces (I add onion if it is for snack. I don't add for prasadam). Add cooked Channa, lemon juice and salt and let it cook on medium flame to make any remaining water evaporate
4. Add grated coconut and let stand for a minute
5. Add coriander and serve hot by itself. makes a very healthy and tasty snack

LONG BRINJAL FRY WITH SESEAME SEEDS AND COCONUT POWDER (NUVVULU & KOBBARI PODI)

This vegetable fry comes best when long brinjals (పొడుగు వంకాయలు) are used but you can use other types of brinjal too. In andhra kitchen, seseame seeds (నువ్వులు), mixed dals and coconut powder is usually ground and stored for easy use. it adds good taste and nutrition to any simple, quick and easy vegetable fry.

Nutrition:

Sesame seeds are high in calcium, iron and protein. Mixed dals including peanuts are also a good source of pretein. Peanuts are good for reducing bad cholesterol(LDL) and increasing good cholesterol (HDL), high in Vitamin E and Niacin. they are also high in anti-oxidants. 

Ingredients:

3 Long brinjal cut into 1 inch pieces                                      
curry leaves
mustard seeds                                          
Cumin seeds
3 Red Chillies
Hing
1/4 cup of coriander cut into pieces
Salt
1tbsp oil

Ingredients for Podi:

1/4th cup Channa dal
1/4 cup urad dal
1/4 cup shelled peanuts
1/4 cup roatsed channa dal(పుట్నాల  పప్పు)
1 1/2 cup seseame seeds
3tbsp jeera
1tsp menthi seeds
5 red chillies
1/4 cup curry leaves
3/4 cup dry or fresh grated coconut
Salt

1. First roast the four dals. When they start to brown and smell good, transfer them to a plate
2. Roast peanuts, putnalu, then seseame seeds and grated coconut
3. Roast jeera, menthi seeds, red chillies and curry leaves
3. Grind them all together

Method:

1. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds, red chillies, hing and curry leaves
2. Add brinjal pieces and salt, mix and cover. Let it cook until the pieces are cooked but firm.
3. Add the powder of mixed dals, let it cook for about a couple of minutes while stirring often, so that it doesn't burn
4. Add Coriander and serve hot with hot rice or chapatis

SNAKE GOURD AND CURD CHUTNEY - POTLAKAYA PERUGU PACHADI

Perugu patchadi (పెరుగు పచ్చడి) is a typical South Indian dish, where a vegetable is seasoned and cooked and, then when cool is mixed with curds.This is a very quick, easy and a very healthy dish.

Nutrition:

It has good protein and calcium from curds, and the vitamins and fibre from vegetables. It is not a very spicy dish and is usually liked by kids and adults equally. Snake gourd is a good laxative and an antibiotic. It is a low fat and low carbohydrate dish. good for people with diabetes and/or high choleseterol.

Ingredients:

2 long padawal/snake gourd/పొట్లకాయ Cut into thin semi-circles or circles
1 1/2 inch piece of ginger

3 green chillies                                                              
3 cups of thick curds/yogurt
6 curry leaves
1/2 tsp mustard seeds
1/2 tsp fenugreek/menthi seeds
1/2 tsp Cumin seeds
A pinch of Hing
2 red chillies
1/4 cup of coriander cut into pieces
Salt
1tsp oil

Procedure:

1. Heat oil in a vessel, add mustard seeds, when they start to spurt, add cumin seeds, fenugreek seeds, red
    chillies, hing and curry leaves
2. Add snake gourd, mix salt. cover and cook till the pieces become very soft.
3. Grind  ginger, green chillies with a 1/4 cup of curds (you can also add fresh coconut), add this to the
    vessel when the snake gourd cools down.
4. Add coriander and keep it refrigerated
5. serve with rice or chapati.

MAMIDIKAYA PAPPU - MANGO DAL

 Mango dal (మామిడికాయ ప పప్పు ) mixed with hot rice and hot ghee brings back memories of my childhood, this was a very favorite dal of mine. I love the tanginess of this. It is very nicely balanced combination of tanginess of mango and spicy taste.

Nutrition:

This dal has good protein content and high amounts of vitamin Vitamins- A,C and B6 from mango. This is a healthy low fat recipe. Very good choice for people with high cholesterol and/or diabetes.

Ingredients:

1 cup toor dal (కంది పప్పు)

1 big mango cut into medium pieces
1 cup water
4 Green Chillies cut into 1/4 inch pieces
curry leaves
mustard seeds
Cumin seeds
3 Red Chillies
1tsp red chilly powder
Hing
1/4 cup of coriander cut into pieces
Salt
1tbsp oil

Procedure:

1. Pressure cook toor dal for 5 wistles
2. Heat oil in a pan, add mustard seeds, when they start to spurt, add cumin seeds, red chillies and hing
3. Add curry leaves and chillies
4. Add Mango pieces, salt, turmeric and a cup of water. Let it boil for about 15 minutes on medium flame.
5. Mash the mango pieces and add redchilly powder and cooked toor dal, mix and let it cook for about 10
    minutes on low flame
6. Add coriander leaves and serve hot with hot ghee and hot rice or hot chapati

SPROUTS WITH VEGETABLES - SPROUTS SUBJI

Sprouts (మొలకలు) with vegetables is another healthy recipe. This goes well with both chapatis and dosa. It is a good combination of proteins from sprouts and a variety of vitamins from vegetables. Sprouting also increases the amount of vitamin C. This is a low fat recipe good for people looking for low cholesterol recipes. This is also good for diabetics when taken with chapatis.

Ingredients:

3/4 cup of moong (పెసలు) and red chori sprouts

1 small onion cut into small pieces                                    
1 medium tomato cut into pieces
1/2 cup of cauliflower pieces
1 carrot cut into pieces
3 green chillies cut into 1/4 inch pieces
curry leaves
mustard seeds
Cumin seeds
Hing
1/4 cup of coriander cut into pieces
Salt
Water
1tsp oil

Preparation:

1. Heat oil in pan, add mustard seeds, when they start to spurt, add cumin seeds and hing
2. Add curry leaves and chillies. Then add onion pieces, fry for a minute and add sprouts cover and cook for 2 minutes with salt.
3. Add carrot pices, cauliflower pieces and tomato. Add a 1/4 cup of water, cover and cook until the vegetables are cooked.
4. Add coriander, let it stand for a minute.
5. Serve hot with chapati or dosa.

CARROT PACHADI - CARROT SALAD

Carrot patchadi is a dish, I learnt from my Mother-In-Law after marriage. It is a very healthy and refreshing salad. Carrots are high in vitamin A and lemon juice has vitamin C.

                                                                 

                                             

Ingredients

4 medium carrots

1 bunch of spring onions                            

1/4 cup of sprouts (మొలకలు)

2 small green chillies
1 tsp chopped coriander
1tbsp grated coconut
1tsp lemon juice
salt
1 red chilly
1 tsp oil
mustard seeds
Jeera
Hing
5 curry leaves

Procedure:

1. Peel and grate carrots. chop the spring onions, geen chillies finely
2. heat oil in a pan on low heat.Add mustard seeds, when they start spluttering add jeera, hing, red chilly and curry leaves.

3. Mix all ingredients
4. keep it refrigerated till serving.
5. Serve with hot chapatis.

variation:  you can mix grated muli and/or spinach leaves, grated radish , coarsely ground roasted peanuts.

SPICY BUTTER MILK - MENTHI MAJJIGA

             
Ingredients:

2cups Curds                                                    
2 cups water
1 inch ginger piece
2 chillies
a pinch of dry ginger powder (సొంటి పొడి)
2 tsp oil
1 tsp mustard seeds
1 tsp jeera
1 tsp fenugreek seeds
1 red chilly
curry leaves
a pinch of hing
salt
Turmeric
1 tbsp Chopped coriander leaves

Preparation:
1. make butter milk (మజ్జిగ ) by grinding together ginger, green chillies, curds, water and dry ginger powder
2. heat oil in a vessel add mustard seeds, when they start spluttering, add jeera,fenugreek seeds, red chilly, hing and curry leaves.
3. Add the butter milk you prepared in the mixie.
4. add turmeric powder, salt and chopped coriander leaves

BEERAKAYA PACHADI - RIDGE GOURD (TURAI) CHUTNEY

Pachadi is a typical Andhra dish, usually made by grinding/blending cooked vegetables, tamarind and seasonings together.

Ingredients:

2 long beerakaya                                              
2 tbsp oil
2 tsp urad dal(Minapa pappu)
1 tsp mustard seeds
1/2 tsp fenugreek seeds(menthi)
1tsp jeera
a pinch of hing
8 red chillies
Turmeric
Salt
3/4 tbsp tamarind paste

Preparation:

1. Take 2 long beerakayalu ()- lightly grate them removing only the ridges. Then wash thoroughly and grate in to a plate. Keep the gratings. Cut beerakai in to small pieces
2. Add 2 table spoons of oil to the pan, which is on medium flame.
3. To the hot oil add urad dal, mustard seeds. when urad dal turns red and mustard starts to splutter add- menthi seeds, jeera, hing and 8 red chillies.
4. Add beerakaya gratings and pieces to the seasoning along with salt and turmeric.
5. Let it cook for about 10 min on medium flame then add tamarind paste.
6. Cook it for 5 more minutes, when beerakaya is well cooked. Turn the stove off
7. Once it cools down, Grind it coarsely.