BOTTLE GOURD/SORAKKAI  KOOTU

       Gourd Varieties are vegetables rich in fibre and water.  Bottle gourd is commonly available in tropical countries.  Among other varieties of gourds, this vegetable is bottle-shaped and hence the name - 'Bottle Gourd'. The leaf, flower, root and the vegetable of this creeper variety are edible.

•      The leaf can be used to clear skin infections.
•      The flower is extremely beneficial for the female reproductive organs. 
•      The root is highly effective for kidney stones, prostate health and as a diuretic.

       Bottle Gourd is a key for weight loss, as it is rich in fibre and water. Until I personally experienced the benefits of Bottle Gourd, I was totally unaware of the fact.  It was suggested by our Ayurvedic Doctor for weight loss and mainly for reducing HIGH-BLOOD PRESSURE. He had asked us to include Bottle Gourd in our daily diet whatsoever. But he asked us not to peel off the outer skin and to choose a small vegetable not weighing more than 250 Gms for the purpose.
      Bottle Gourd has been in our daily diet since then, and I have personally experienced the benefits as well. Not only it helped in reducing the weight, it also proved beneficial in reducing high blood pressure. This vegetable is rich in Vitamin C, Thiamin, Niacin (vitamin B-3), Pantothenic acid (vitamin B-5), Pyridoxine (vitamin B-6) and small amounts of Folates. It also contains minerals such as calcium, iron, zinc, potassium, sodium, manganese and magnesium.
     I normally prepare Poriyal(Stir-fry) or mix it up with a Dhal(Bengal Gram Dhal/Moong Dhal) for Kootu. Add it along with Tuvar Dhal and make Sambar/ Kootu Curry, Lauki ki Sabji with Potatoes. Can prepare Soups or light curries, Salad, Pickles, or Kofta (vegetable balls) using Bottle Gourd. Even I have come across with desserts like Halwa and Kheer prepared with this Gourd.

Cuisine - South India
Course - Side Dish
Spice Level - Medium - High
Difficulty - Easy
Serves - 2- 3
Author - SM

Preparation Time - 10-15 Minutes
Cooking Time - 15 - 20 Minutes

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INGREDIENTS :

Bottle Gourd/Sorakkai - 1 Cup
Bengal Gram Dhal  - 1/2 Cup
Ginger - A Small Piece
Asafoetida - A pinch.
Turmeric Powder - 1Tspn
Oil - 1 Tspn

To Temper and Saute :

Oil  - 1 Tbspn
Mustard Seeds - 1 Tspn
Cumin Seeds - A Pinch
Dry Red Chillies - 2 Nos.
Curry Leaves - 1 Sprig
Onion - 1/2 No.
Garlic - 1 Clove (optional)
Green Chillies - 2-3 Nos.
Coconut - 3 Tbspns

METHOD :

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• Clean and wash Bengal Gram Dhal until water runs clear.  Drain it and pour about 11/2 Cups of water to it.
• Pressure cook Bengal Gram Dhal(Kadala Paruppu) along with a drizzle of Oil, and a pinch of Asafoetida for 2 Whistles on a High Flame and 1 Whistle on a low flame. 
• Do not overcook the Dhal.
• Clean and chop the Bottle Gourd(Sorakkai) into small cubes(Do not remove the skin).
• Add chopped Bottle Gourd to the cooked Bengal Gram Dhal, along with Turmeric Powder, finely chopped Ginger, a pinch of Sugar and Salt.
• Cover and cook for few minutes until the vegetable is cooked.
• Heat Oil in a pan, splutter Mustard Seeds, Dry Red Chillies and Curry Leaves.
• Add Cumin seeds and give a quick stir.
• Immediately add finely chopped Onions, Garlic and Green Chillies to the above and saute until onions turn translucent.
• Add grated Coconut to the above and give a quick stir.
• Fry this for a while on a low flame.
• Add cooked Bengal Gram Dhal and Bottle Gourd to the tempering and mix well.
• Adjust the consistency of the Kootu to your preference.

NOTES :

• This is a dry version of Kootu, so I do not overcook the Dhal and vegetable.
• And I temper and saute them in the above method.
• If you want a slightly mushy Kootu, You can cook Dhal for two more whistles.
• And alternatively can add coarsely ground coconut mix to the Dhal and Vegetable Kootu.
• For the above version, Pulse grated Coconut, Green Chillies, Garlic and Cumin Seeds for 2-3 times. (Do not grind)
• Add this to the cooked Bengal Gram Dhal and Sorakkai with 1/2 cup of water and mix well.
• Leave this on a low flame until raw flavour goes for few minutes and it reaches the desired consistency.
• Can add any vegetable like Snake Gourd, Cabbage, English Gourd, Ash Gourd etc., for this Kootu.
• Can substitute Bengal Gram Dhal with Moong Dhal too.

HEALTH BENEFITS :

• Ayurveda recommends cooked Bottle Gourd for better digestion.
• It has a cooling, calming effect on our system,
• It is diuretic and reduces bile secretion and stops indigestion.
• Vitamin B in this vegetable assist in increasing the metabolism and thus digesting the fats, proteins, sugar and carbohydrates better and faster.
• Bottle Gourd supports the kidneys and the urinary system of our body by reducing burning sensation from high acidic urination.
• It also reduces the chances of urinary infection with its alkalizing and has a diuretic effect.
• Bottle Gourd is a nutritious vegetable for the female reproductive system. 
• It is extremely popular for weight loss.
• Bottle Gourd is extremely popular for reducing high blood pressure and bad cholesterol. 
• Bottle Gourd helps to combat excessive thirst in diabetic patients.(Do not consume if the Bottle Gourd is too bitter or along with other bitter herbs). 
• The fibre and the minerals in the Bottle Gourd support healthy digestion and combat flatulence, constipation, colic pain and ulcer.
• In Ayurveda, it is also known to prevent premature greying and improve hair growth and has a cooling effect on the scalp. Grate and apply it with yoghurt or apple cider vinegar.
• The Vitamin C and Zinc in the Bottle Gourd prevent premature ageing and wrinkles. The juice can be applied externally to skin care uses such as pimple, acne, dark circle, puffy eyes etc.
• Bottle gourd is recommended by Ayurvedic doctors for reducing liver inflammation.

 NOTES :

• Bottle Gourd has a cooling effect.  So while consuming it as a Juice grind the vegetable along with Ginger or Black Pepper and drink it by 3 pm or before sunset.
• When taking cardiac medications or when the cardiac condition is severe do NOT take Bottle Gourd as it can create more pressure on the cardiac muscles.

______________________________________________________________

*DISCLAIMER:

      Please remember these options are only meant as guidelines and in no way replaces the advice or treatment provided by your medical practitioner. It is always good to seek the advice of your physician for professional advice in any matter related to your health. This is for information purposes only.
 

MORU CURRY/YOGURT CURRY

 

       Moru Curry/Moru Kootan is a simple Kerala Style Curry prepared with Curd(Yogurt) /Buttermilk.  Moru Curry can be prepared with or without Coconut. 'Moru' means 'Buttermilk' in Malayalam, but more or less the recipe usually calls for sour Curd/Yogurt as a base for Moru Curry/Moru Kootan.

  
     Moru Curry is one must-have item served under Ozhichu Curries in Kerala Sadhya(banquet) i.e. the ones normally mixed along with rice and eaten. Moru Curry/Moru Kootan is a commonly and frequently prepared side dish in a Kerala household. Local vegetables like Ash Gourd(Kumbalanga/Elavan), Yellow Cucumber(Vellarikka), Elephant Yams(Chena), Colocasia/Taro(chembu), Lady's Finger/Okra etc., can be added while preparing Moru Curry.

      Moru Kachiyathu is a simpler version of this Moru Curry/Moru Kootan.  It is prepared without adding any type of Vegetable and Coconut in it.  When we are down with indigestion or dysentery, Moru Kachiyathu is one best dish which can be had along with Rice apart from Kanji(gruel).

       Moru Kootan is normally prepared with Coconut(Kerala Dishes without Coconuts?) ground to a fine paste along with Green Chillies, Ginger/Garlic and Cumin Seeds.  The flavour of Moru Curry is enhanced with its mild seasoning, normally with Mustard seeds, Fenugreek seeds, Dry Chillies and Curry Leaves.  Some recipes call for Shallots while seasoning, but when it is prepared for a Sadhya/Banquet, shallots and garlic are avoided in the dish.    

     In this recipe, I have used Ash Gourd/Kumbalanga.  This Kumbalanga Moru Curry along with Yogurt/buttermilk and mild seasoning is an absolute treat when served with hot white rice/Kerala Rose Matta Rice. Apart from being a wonderful and soothing curry, this Kumbalanga Moru Curry also serves best for digestion.

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Cuisine - Kerala (South India)
Course - Side dish
Spice Level - Low
Difficulty - Easy
Serves - 4
Author - SM

Preparation Time - 7 - 10 Minutes
Cooking Time - 15 - 20 Minutes

 

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HOW TO MAKE ASH GOURD/KUMBALANGA MORU CURRY/PULISSERY

INGREDIENTS:

For Kumbalanga Moru Curry/Pulissery:

Curd/Yogurt - 1 Cup
Ash Gourd - 3/4 Cup
Turmeric Powder - 1/4- 1/2 Teaspoon
Red Chilli Powder - 1/4 Teaspoon (Optional)
Salt - To Taste

To Grind:

Coconut - 1/2 Cup
Garlic - 1 Clove(Optional)
Cumin Seeds - 1/4 Teaspoon
Green Chillies - 3-4 No's
Water - 1/4 Cup (or as required)

For Seasoning:

Coconut Oil - 1 Tablespoon
Mustard Seeds - 1/2 Teaspoon
Fenugreek Seeds - 1/4 Teaspoon
Dry Red Chillies - 2 No's
Curry Leaves - a Sprig.

METHOD:

• Whisk the Curd/Yogurt with a pinch of Salt and keep it aside.
• Clean and remove the skin & seeds of the Ash Gourd and then cut them into cubes.
• Cook Ash Gourd with 1/2 Cup of Water, Turmeric Powder, Red Chilli Powder and Salt until the vegetable becomes soft. Do not overcook the Vegetable.
  
• Grind grated Coconuts with Green Chillies, Garlic clove and Cumin Seeds to a fine paste, adding 1/4 Cup of Water.  If required, adjust the water needed to grind the paste.  
• Pour the ground Coconut paste to the cooked Ash Gourd and mix well.
• Cook this on a very low flame until the Curry is just about to boil.
• Pour in the beaten Curd/Yogurt mix and give a quick stir.
• Keep this on a very low flame and cook for a brief moment, stirring continuously.
• Switch off the flame.
• For tempering, heat Coconut Oil in a pan, splutter Mustard Seeds, Fenugreek Seeds, Dry Red Chillies and Curry Leaves in it.
• Pour the Tempered oil over the Moru Curry and give a quick stir.
• Serve Kumbalanga Moru Curry/Pulissery along with steamed white Rice/ Kerala Rose Matta Rice.

NOTES:

• Sour Curd/Yogurt serves best for the recipe.
• Let the Curd/ Buttermilk be at room temperature before adding it into the Curry.
• Do not over boil after adding Curd/Buttermilk to the Curry.
• Otherwise, the curry may curdle and become watery.
• Stir continuously while boiling the coconut mix and after adding Curd/Buttermilk.
• Coconut should be ground to a fine paste with the required amount of water. Make sure not to pour in more water, which can make the Moru Curry Watery.
• Cook the Vegetables with very little water, just enough to cook them and make sure the water is dried up before adding the Coconut Paste.  Otherwise, the Moru Curry would tend to become watery.
• Can add a pinch of Sugar, if preferred.
• Coconut oil gives an authentic flavour to the dish, can use any other vegetable oil for the purpose. 
• If preparing for Sadhya can avoid adding the garlic clove.

SOURSOP SMOOTHIE

      Fruit Milkshakes/Smoothies, Batidos or Liquados are popular drinks served all over the world, made by blending fresh fruit with ice, milk and sugar. Eating Fruits and Vegetables is a preferred way makes it more comfortable and refreshing and when it is in the form of a dessert or a smoothie it would be more perfect. Soursop Smoothie is a delicious fruit smoothie that comes together in minutes.
      Soursop - Custard Apple as commonly known in India is a fruit with whitish, creamy pulp and strong tropical flavour.  It has a delicious combination of mild citrusy note and a sweet taste. The soft pulp of the fruit is used for preparing beverages, desserts, smoothies, and candy, as well as it is loaded with a wealth of traditional medical treatments that are used in many parts of the world.
       The impressive health benefits of Soursop include its ability to

• kill off parasites, 
• reduce inflammation, 
• improve respiratory conditions, 
• sedate the body and mind(helps to relieve insomnia),
• heal the skin, 
• treat certain kinds of cancer, 
• boost the immune system, 
• soothe the stomach, and 
• relieve pain.

     Soursop/Custard Apple is rich in vitamins and nutrients. It is loaded with Vitamin C, Vitamin B, and a number of antioxidant compounds. The juice from Soursop has been used topically, Seeds and decoctions made of leaves are also popular forms of natural remedies and are used to prepare tea.

Recipe Type : Smoothie
Difficulty : Easy
Serves : 3 - 4
Author : SM  

Preparation Time : 15 - 20 Minutes

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HOW TO MAKE SOURSOP SMOOTHIE

INGREDIENTS :

Soursop - 2 Fruits
Milk - 2 Cups
Sugar - 1/4 Cup
Ice Cubes - 1 Cup

METHOD :

• Cut the Soursop fruit into halves, scoop out the pulp and discard the seeds.
• Blend the Soursop pulp, Milk, Ice cubes and Sugar in a blender. 
• Puree until all the ingredients are smooth, creamy, and sugar is well dissolved.
• Pour it out into serving glasses.
• Served chilled.

NOTES :

• Grinding the ice cubes with the fruit yields a perfectly chilled and thick smoothie.
• Can substitute Sugar with Honey.
• Adjust the amount of Sugar/Honey to suit your taste preference.

How to select the Fruit?

• Choose Light yellow coloured and slightly soft (when pressed outside) Soursops.

FRENCH TOAST

     This is a simple yet classic French Toast recipe prepared with just a few ingredients.  This serves best for a Breakfast or a Brunch and can be fixed within minutes. Vanilla extract and Cinnamon bring a richness of flavour to the French Toast. Pick your favourite bread - White, Italian, French or whole wheat all goes well for the recipe. Serve with Maple-Flavored Syrup or Honey. Soak the Bread slices in the egg mixture for few more minutes to get a fluffy & soft French Toasts.
     French Toast is one Breakfast item, that I frequent for my kids. Not a day or two goes without me preparing a French Toast for breakfast.  Both love them and  In terms of my Son, "Egg is the best  creation of God and Bread is the best man-made item in the world".  He can just survive on these two items 24x7. Very true and why not?  The versatility of both the ingredients is innumerable that we can twist it up into delectable delights within minutes. Pair it up with a bowl of fresh fruits or a Cup of fresh juice for a complete meal.
     It has been a month since me and my daughter are busy with our loads of chapters, tons of revisions and tests for her upcoming Board exams. Both my kids prefer Bread for breakfast and most of the mornings, my daughter ends up asking for a French Toast. I usually pair it up with some fresh fruit smoothie/juice or with a cup of Iced-Milo.  A heart filling breakfast to keep up my daughter's metabolism for the day.

Course : Main Course
Difficulty : Easy
Yields : 3-4 Slices of French Toasts
Author : SM

Preparation Time : 3-5 Minutes
Cooking Time :  5-8 Minutes 

INGREDIENTS :

Bread Slices - 4 Slices
Egg - 1 No.
Milk - 1/4 Cup
Vanilla Extract - 1/2 Tspn
Cinnamon Powder - 1/4 Tspn
Butter/Vegetable Oil - 2 Tbspn

METHOD :

• Beat Egg, Vanilla extract and Cinnamon Powder in a bowl.
• Stir in milk and beat until well combined.
• Dip Bread Slices in egg mixture, make sure that both the sides are evenly coated with the mix.
• Heat a griddle, lightly grease it with Butter or Vegetable Oil.
• Cook bread slices on medium heat until browned on both the sides.
• Serve Warm with Maple syrup or Honey if desired. 

NOTES :

• Can soak the bread slices in Egg mixture for few minutes.  This will yield more fluffier and softer French Toasts.
• Can add few teaspoons of Sugar to the Egg Mixture, if preferred.
• Adding Vanilla Extract and Cinnamon Powder is truly optional.

MILAGAI CHUTNEY

     Milagai Chutney/Red Chilly Chutney is a spicy condiment which goes well with Idli, Dosa, Uthappam and Paniyaram.  There are many versions of this Chutney.  My Mom makes this Milagai Chutney/Mulagu Chammanthi in two ways one with Onions/Shallots ground along with Dry Red Chillies and another with Green Chillies.
      I had named the Chutney with Green Chillies as Roja Poo(Rose) Chuntey, as it had light pink colour. I thought it was prepared with Rose Petals when I was a kid and just for the reason I use to love them.  She serves this Roja Poo Chutney with a drizzle of Coconut Oil. The other version, the one prepared with Dry Chillies have a Bright Red Colour.  That Milagai Chutney looks really fiery and it is quite spicy.  She Dry Roasts the Dry Red Chillies on direct flame until they fluff-up and are fragrant.  Then she grinds it along with Shallots, Tamarind and Salt.  We can opt to season the Milagai Chutney with Mustards and Curry Leaves.  On the Contrary as any Keralite would do, simply drizzle few teaspoons of Coconut Oil over the chuntey. This trick also helps to subtle out the spiciness of the Milagai Chutney.
     My version of Milagai Chutney/Red Chilly Chutney is literally a cheat version of my Moms recipe, where I substituted Roasted dry red Chillies with Red Chilli Powder. The main reason why I used Chilli Powder was, I couldn't roast the Dry Red Chillies in direct flame perfectly during my initial cooking trials. My Mom was very skeptical about it saying the chutney would have quite a raw smell from the spice powder, but trust me it came out so well that since then I have prepared this chuntey only with Red Chilli Powder.  My MIL loves this Milagai Chutney and whenever she comes home, she has a list of dishes she wants me to cook for her and Milagai Chutney tops the list along with other dishes like Gothambu(wheat flour) Dosa and Thayir/Curd Semiya.

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Cuisine : South India
Recipe Type : Condiment
Spice Level : Medium - High
Difficulty : Easy
Serves : 3- 4
Author : SM

Preparation Time - 5 Minutes
Cooking Time - 5 - 7 Minutes

INGREDIENTS :

Onions - 2 Nos.
Red Chilli Powder - 2-3 Tspns
Tamarind - 1 Tspn
Salt - To Taste
Sugar - a Pinch

For Seasoning :

Oil - 2 Tspn
Mustard Seeds - 1/2 Tspn
Curry Leaves - 1 Sprig

METHOD :

• Grind Chopped Onions, Red Chilli Powder, Tamarind with a dash of Salt and a pinch of Sugar to a fine paste in a blender/food processor.
• Do not add Water while grinding the Chuntey.
• Heat Oil in a pan and splutter Mustard Seeds and Curry Leaves.
• Pour the seasonings to the Milagai Chutney and Mix well.
• Serve the Chutney along with Idli, Dosa, Uthappam or Paniyaram.

NOTES :

• This is a raw chutney, mix all the ingredients and grind it to a fine paste.
• Do not add water to the Chutney.
• Can choose to season the Chutney or just pour few teaspoons of coconut oil over the Chutney and serve it as such.
• Can use Shallots instead of Onions.
• Adjust the amount of Red Chilli Powder to suit your spice level.
• Remove seeds if any and shred the tamarind into very small pieces before griding it along with other ingredients.
• Adding sugar is purely optional.

 

CURD ONION RAITHA - VENGAYA PACHADI

   

    Onion Raitha/Vengaya Pachadi is a common Yoghurt based condiment served along with Biriyanis/Pulaos, Parathas/Rotis etc., Raita means Salad and this recipe has Yogurt(Curd) as a base flavour with finely chopped Onions. We can also add Cucumbers, Tomatoes, Carrot or any two or three of them mixed together along with finely chopped Onions, in Yogurt(curd) base.
     Onion Raitha/Vengaya Pachadi goes hand in hand with heavy and exotic dishes like Biriyanis and Puloas.  Onions in Yogurt base gives a whole some feel with its overwhelming flavour with an added advantage of trailing health benefits.  Equally Onion and Yogurt are good for digestion and hence it is usually served with rich and spicy main course dishes like Biriyanis, Puloas or can be served along with Chapatis, Roti/Parottas and Parathas.
     This cold condiment can be well served with spicy dishes or with richly prepared dishes which includes lots of fats, red meats etc.,  Onion Raitha/Vengaya Pachadi  is mildly garnished with Coriander and Mint Leaves, the aroma of the herb activates the salivary glands and secretes digestive enzymes.

Cuisine - Indian
Recipe - Condiment
Difficulty - Easy
Serves - 3- 4
Author - SM

Preparation Time - 5-10 Minutes

 

HOW TO MAKE CURD ONION RAITHA

CURD ONION RAITHA - VENGAYA PACHADI

INGREDIENTS:

Onions - 1 Cup
Green Chillies - 1 No.
Salt - To Taste
Sugar - a Pinch
Curd - 1 Cup
Coriander Leaves - Few
Mint Leaves - Few

METHOD :

• Clean and rinse Mint and Coriander leaves in running water and allow it to drain in a colander.
• Chop Onions into thin slices or finely chop them
• Finely chop Green Chillies, Coriander leaves and Mint Leaves.
• Whisk the curd until smooth, pour it into the chopped Onions and Green Chillies.
• Add Salt, a pinch of Sugar and mix until well combined.
• Garnish it with finely chopped Coriander and Mint Leaves.
• Refrigerate the Onion Raitha/Vengaya Pachadi until it is served.
• Serve it along with Biriyanis, Puloas or along with Chapatis, Roti/Parottas and Parathas.

NOTES :

• The Yogurt/Curd should not be sour. Use fresh Curd for the recipe.
• Refrigerate the curd before mixing it up with Onions.
• Whisking and refrigerating the Curd will give a good, smooth texture to the raitha.
• Adding Sugar to the Onion Raitha is purely optional
• Refrigerate the Onion Raitha//Vengaya Pachadi until it is served.