Month: May 2012

Jams/ Preserves.

Homemade Luscious Mango Jam.

Shoba4 Comments

Hot summer day? Warm breeze, schools closed for vacations and what comes to your minds – Sweet, lusciuous mangoes stacked high on the roadside pavements smelling so ripe and waiting to be eaten. Banganapalli mangoes crowd the streets of Madras in every nook and corner and many days when Amma buys it and arranges it in the fruit bowl on the table, one loses the appetite to eat lunch or dinner. There cannot be anything more inviting than sucking on these ripe sweet fibrous fruits and taking in all the sweetness in has to offer in one heady mouthful.

Street Vendors selling Mangoes – Image Courtesy The Hindu.

This particular day we had to attend a family wedding and I realised I had a bunch of mangoes and I couldnt bear to see them wasted so I decided to make Mango Jam at S insistence. I already make Blackberry Jam, Peach Jam, Strawberry Jam every year to see me through the long winters so I decided I had to make Mango Jam. Imagine all the flavour packaged to have for another season!

INGREDIENTS:

2 Mangoes with all the flesh removed or 2 Cups Mango Pulp.

3/4 Cup Water.

2 Cups Sugar.

3 Tbsp Lemon Juice.

1 Tsp Lemon Zest.

3-4 Cloves.

PREPARATION:

  • Take a juicy ripe mango and remove the skin. With a knife remove the flesh from either sides and make in to a pulp by remoiving all the fleshy parts..
  • Measure out the mango pulp and set aside.
  • It is very imperative that you taste the mango to measure out the sweetness, tartness etc of the ripe mangoes.
  • There are so many varieties of mangoes like Alphonso, Banganapalli, Malgova, Rumani etc. Each of them have various levels of sweet and that is important in deciding the amount of sugar that goes in.
  • Take a wok and add a little water and add the mango pulp allowing it to cook for about 5-6 minutes.
  • The most important ingredient that helps in the jam setting is the Pectin available in lemons and limes.
  • Now add the measured quantity of sugar about 1 1/2 Cups to 2 Cups depending on the sweetness of the mangoes.
  • Add 1 1/2 cups and first, test the sweetness and add more if you need to. Add the cloves and the lemon zest to the pan.
  • Keep the heat on medium  and keep stirring every couple minutes to make sure that the mango jam does not get burnt.
  • You will require at least 25-35 minutes depending on the quantity that is being made, kind of stove etc.
  • Do not attempt to reduce the amount of sugar as sugar and pectin are required in the right quantities for the proper setting of the jam.
  • After about 30 minutes switch off the stove and let it sit.
  • To test if the jam is done, place a plate in the freezer for a couple of minutes, remove it and quickly and try to spread the jam on the back of the plate.
  • If it spreads as a layer on the plate and can be pushed with your finger, then its set.
  • Empty on to a clean glass mason jar and store air tight.
  • Enjoy delicious mango jam on a warm toasted bread and savour the sweetness, tartness and freshness from the citrus zest all in one glorious burst.
  • Spread it over a warm roti and pack it for your kiddie lunch, melt it with a little vinegar and orange juice to make your own salad dressing!!!
  • You own home made jam with no high fructose corn syrup, no chemicals, artificial preserves or xantham gum! Your own jar of  mango goodness preserved for your loved ones.

 Mango Recipes in Anubhavati:

Side Dishes for Rotis/Dosas/ Naan.

Rassedar Lobia.

Shoba11 Comments

In the subject matter of nutrition perhaps the least understood are is protien. There is the eternal quest for foods high in protien and how to add them in to our everyday diet. Whey do we need protein?

A protein is a com plex structure that is made up of smaller units called amino acids. Amino acids are molecules made of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur. There are 22 different ones in nature that are used in our bodies to make protein. These proteins make up our organs, bones, tendons, ligaments and blood, and also many of our hormones (insulin, growth hormone), our immune system, our neurotransmitters and all of the enzymes of metabolism, digestion and detoxification.

As a result of the normal wear and tear of daily living the proteins that make up these structures break down and have to be repaired or replaced. If one does not get enough daily high quality dietary protein, these structures do not get repaired. And, if one is trying to increase fitness, strength, endurance or power, the athlete needs increased quantities of quality protein to enhance his existing structure. If he does not one gets diminishing energy, mental irritability, lack of training effect, poor sleep, injury, and illness.

In our experience very few people are getting enough daily quality protein to maintain optimum health and performance. Protein is the key nutrient for recovery and longevity.

Lobia or Black Eyed Peas is an excellent source of protein specially for vegetarians. One serving of black-eyed peas contains 70 calories, making it a low-calorie option when served without additional condiments.  Each serving also contains three grams of protein. The beans do not contain any fat or cholesterol.

As with all legumes, black-eyed peas are very good fiber sources, providing 4 grams or 16% of the recommended daily value. There are two types of dietary fiber:  soluble and insoluble. Beans contain mostly soluble fiber, which can help decrease blood cholesterol levels and therefore may help reduce the risk of heart disease. Soluble fiber may also help patients with diabetes maintain improved blood sugar levels because the fiber helps to slow the rate of absorption of carbohydrate.  It is also a rich source of pottasium, sodium, iron and zinc. I had picked up a couple packs at Whole Foods lasst weekend and I was determined to use it a least twice a week towards my protien intake. This is a simple satvik preparation of Lobia without much oil or too much ingredients, inspired from 1000 Indian Recipes by Neelam Batra.

INGREDIENTS:

1 1/2 Cups Lobia or Black EYes Peas.

3 Cups Water.

Salt to taste.

Oil.

1 Tsp Cumin Seeds

1 Tbsp Ginger Paste.

1/2 tsp Garlic Paste.

1 Green Chilli.

2 Tomatoes Finely chopped.

1/2 cup chopped cilantro.

1 Tbsp Ground Dhania Powder.

2 tsp Kasuri methi.

1/2 tsp Ground Cumin Powder.

1/4 Tsp trurmeric Powder.

1/4 tsp garam masala powder.

1/2 Cup thick Yoghurt.

PREPARATION:

  • If you are using dried black eyes peas, then soak it in water overnight and pressure cook it in salt  for one or two whistles. Allow the steam to escape and then remove from the cooker and set aside.Make sure that the beans have cooked well in the pressure else cook it for a couple more minutes.
  • Next we prepare the sauce base – add oil to a heavy kadai and when its hot enough, add the cumin seeds and allow them to sizzle and fry in the oil. Quickly add the ginger, garlic, and sliced green chilies and stir fry for a couple more minutes.
  • Add the chopped tomatoes and the cilantro and cook for about 5-7 minutes until its well cooked and all the waters evaporate. Now add the dry powders – dhania powder, kasuri methi, cumin powder and turmeric and incorporate the powders into the mushy tomatoes and stir in well. This should be done for a minute or two.
  • Now reduce the flame to a medium low and slowly add the thick curd to the kadai, stirring the kadai constantly to prevent the curd from breaking up in the heat.
  • Remove the sauce from the kadai, set aside and add the boiled soft and creamy lobia or balck eyed peas to the kadai, without too much of the water in which it was cooked, Reserve this water on the side.
  • When the peas have warmed up well, add the prepared sauce and the reserved water to adjust the consistency of the gravy. Add only as much water as needed. Simmer the gravy on slow flame for  15 minutes or so. It is important to keep the flame low so the flavours of the sauces permeate the lobia slowly and enhance the flavours of the dish.
  • Sprinkle garam masala and chopped cilantro and switch off the flame and keep covered until its ready to be served.
  • Serve Rassedar Lobia with Paranthas or Rotis.