MEALS THAT HEAL :The healthy sweetener

The Hindu : Muthukumar D :, October 6, 2013

A traditional south Indian jaggery-based drink

Jaggery is a common sweetener used in the preparation of various dishes. It is a traditional type of amorphous, unrefined and non-distilled sugar. 

Although jaggery and sugar are prepared from the same source, the two are different in appearance, properties and benefits. Jaggery is prepared from the sap or juice of plants such as sugarcane and date palm. 

Jaggery prepared from palm trees is known as palm jaggery and the benefits are similar to the benefits of jaggery prepared from sugarcane.

It is used to make candies, toffees, jaggery cakes and many sweets. Jaggery is a healthy alternative to white sugar and is known as ‘medicinal sugar’ because of its various health benefits.

The process of making jaggery from plant sources does not involve chemical agents, and hence all the natural mineral salts are retained in it.

 Jaggery is known to have various medicinal properties and health benefits.

 It effectively cleans the respiratory tract, food pipe, lungs, stomach and intestines. It helps the body to get rid of unwanted matter andprovides relief from constipation. It is a digestive aid.

 It is considered a storehouse of important minerals such as iron, magnesium, phosphorus, potassium, etc.

Now, for a recipe.

Panakam

Ingredients:

Grated jaggery: 2 tbsp

Water: 400 ml

Dry ginger: A pinch

Crush cardamom: 2 pieces

Crushed pepper corn: 6-7 pieces

Method:

Mix the grated jaggery in water and let it dissolve completely. Filter the jaggery water.

Add dried ginger powder, crushed cardamom and crushed pepper.

Mix well and serve it at room temperature or chilled.

A tasty coriander chutney

ALL FLAVOUR AND NUTRITION: Coriander leaves. Photo: K. Ananthan

Samir mulaokar :The HindU :19 June 2013

A tasty coriander chutney that’ll leave the family asking for more

Coriander leaves are referred to as fresh coriander, Chinese parsley and cilantro. The fresh leaves are an ingredient in many South Asian foods such as chutneys and salads, in Chinese dishes, in Mexican cooking, particularly in salsa and guacamole and as a garnish, Chopped coriander leaves are a garnish on several Indian dishes. As heat diminishes their flavour, coriander leaves are often used raw or added to a dish immediately before serving.

The leaves are a wonderful source of dietary fibre, manganese, iron and magnesium as well. In addition, they are rich in Vitamin C, Vitamin K and protein. They also contain small amounts of calcium, phosphorous, potassium, thiamine, niacin and carotene.

Health benefits  SAMIR MULAOKAR

Coriander is traditionally used in the treatment of swellings, diarrhoea, high cholesterol levels, digestion, mouth ulcers, anaemia, menstrual disorders, eye care, blood sugar disorders and skin disorders. The anti-bacterial compounds in coriander help fight against Salmonella and protect against food-borne diseases.

Citronelol in coriander is an excellent antiseptic. In addition, other components have anti- microbial and healing effects which do not let wounds and ulcers in the mouth get worse. Cineole (essential oil) and linoleic acid, present in coriander, possess anti-rheumatic and anti-arthritic properties, beneficial for swelling caused due to malfunctioning of kidney or anaemia.

Now, for a recipe.

Coriander Chutney

Ingredients

Coriander leaves: 1 small bunch

Grated coconut: half cup

Salt to taste

To temper:

Coconut oil

Urad dal

Mustard seeds

Curry leaves

Broken cashew nuts

Method: Blanch the coriander leaves for a few minutes and then refresh them in ice cold water. Blend the leaves with freshly grated coconut to a fine paste. Temper urad dal, mustard seeds, curry leaves and broken cashew nuts in coconut oil and keep aside. Adjust the seasoning of coriander chutney and garnish it with tempering.

The writer is the Executive Chef at Vivanta by Taj – Fisherman’s Cove

Keywords: coriander recipes

MEALS THAT HEAL :Scent of cardamom

Cardamom has several medicinal uses. Photo: K. K. Mustafah

The Hindu :Alok Anand : 2 June 2013

Cardamom is known as the queen of spices. 

It is native to the evergreen rainforests of southern India and also grown in few tropical countries.

 Aromatic cardamom acts as a breath freshener.

Apart from being used for flavouring foods, cardamom is used as a digestive tonic and an essential oil in aroma therapy. 

It has antioxidant, disease-preventing and health-promoting properties.

Cardamom oil has therapeutic properties and is used in many traditional medicines. 

It is also a good source of minerals such as potassium, iron, calcium and magnesium.

 Application of cardamom paste to the forehead gives instant relief from headache. 

Chewing cardamom before going out in the hot summer sun provides protection against heat strokes. 

Regular use of a mix of cardamom powder and honey gives relief from asthma and whooping cough. 

It also helps improve the voice and hence, is consumed by vocalists. It helps control high blood pressure.

Now, for a recipe.

Cardamom scented carrot soup

Ingredients

Butter: 2 tbsp

Cooking oil: 1 tbsp

Carrot (peeled and diced): 250 gm

Sweet potato (peeled and diced): 50 gm

Onion (diced): 1

Ground cardamom: half tsp

Cayenne pepper: quarter tsp

Salt to taste

Pepper powder to taste

Water: two-and-a-half cups

Fresh cream: 1 tbsp

Method: 

Heat a pan over medium heat. 

Add the cooking oil. 

Add the onions and sauté till light golden in colour. 

Then add the carrots and sweet potatoes followed by the cardamom powder and cayenne pepper. 

Add water and cook till the vegetables are tender. 

Remove from heat and blend until smooth.

 Return to the flame, season to taste. Finish with the fresh cream and butter.

Executive Chef, Taj Coromandel

Keywords: cardamom benefits, Cardamom scented carrot soup, cardamom recipe

Wrap and roll

ALOK ANAND :the Hindu :FEB 10,2013

Enjoy this tortilla with a sardine filling

Sardines are several types of small, oily fish. The name is believed to have come from the Mediterranean island of Sardinia which had an abundance of these fish. There are almost 20 species of small fish which can be classified as sardines. This would include fish from the family of herrings, pilchards, brislings and sprats.

Sardines are rich in protein and Omega-3 fatty acids, calcium, iron and potassium. Omega-3 fatty acids reduce the occurrence of cardiovascular diseases.

Now, for a recipe.

Sardine Tortilla Wraps

Ingredients

Sardines in oil (drained and

chopped): 4 cans

Ripe avocado (peeled and

chopped): a piece

Onion (finely chopped): 1 no.

Coriander leaves (cleaned and

chopped): 15 gm

Pickled jalapeno chilli

(chopped): 40 gm

Lime juice: 10 ml

Monterey Jack Cheese

(grated): 100 plus 30 gm

Salt to taste

Butter (melted): 25 gm

For the sauce

Garlic clove (chopped): 1

Olive oil: 2 tsp

Ripe tomatoes: 250 gm

Tomato juice: 50 ml

Salt to taste

Sugar: 5 gm

For the Corn Tortilla

Maize flour: 150 gm

Salt: 2 tsp

Baking soda: quarter tsp

Water (very warm): 100-120

ml

Olive oil: 2 tbsp

Method

Corn Tortilla:

Mix the maize flour, salt and baking soda in a bowl. Add the very warm water slowly and mix with a spoon till it forms a dough. Now add 15 ml oil and knead with the hands. (The quantity of water may be adjusted depending on the flour.) Divide the dough into 16 equal-sized balls. Place each in between plastic sheets and gently press with hands. Then smoothen them with a rolling pin (4-5 inch discs). Heat a skillet and cook the rolled out dough on both sides over medium heat. Lightly brush them with the remaining oil. Remove from the skillet and keep them wrapped in a cloth.

Tomato Sauce:

Heat oil in a pan. Add the chopped garlic. Sauté for a while then add the chopped tomatoes and the tomato juice. Simmer for 10-15 minutes till the sauce is cooked and thickened. Add salt, pepper and sugar.

To assemble the wraps:

Spread the sauce on a tortilla leaving a half-inch border on the sides. Sprinkle the chopped avocado, sardines, onions, coriander leaves, jalapeno, lime juice and the grated cheese on the tortilla. Keep 30gm of cheese aside. Now roll the tortilla like a roulade.

Transfer the roulade, seam side down, on a shallow baking pan. Brush lightly with the melted butter and sprinkle the balance grated cheese on top. Bake in a pre-heated oven at 160 degree C till the cheese melts. The wraps are now ready to eat.

ALOK ANAND, Executive Chef, Taj Coromandel