THE BEST CAULIFLOWER CURD RICE – KETO | PALEO | GLUTEN FREE | DIABETIC FRIENDLY

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To be honest, I’ve never liked Cauli Rice. I’ve tried a couple recipes at home and restaurants as well, but could never get my palate to like anything. I never say this about food but they all tasted so bad, it actually made me feel nauseous. But today I tried this Cauli Curd Rice recipe while crossing my fingers and hoping this would turn out appetising and to my surprise, I LOVED it! I couldn’t believe Cauliflower could replace Rice so well. I make this recipe often, especially on days I need a quick meal.

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So if you’ve had a bleh reaction to Cauli Rice Recipes before, give this one a try. It’s easy, yummy and a good change from the usual. Since this recipe uses Curd, it is ultra light on your stomach and therefore great for days when your gut health needs some comfort food to heal while still being on a low-carb diet.

This is Keto, Paleo, Diabetic Friendly, Gluten-Free, Anti-Inflammatory, Gut Friendly, Sugar Free, Vegetarian and Low Carb. Unfortunately not Vegan/Dairy Free and I don’t know how this will taste with any dairy replacement.

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INGREDIENTS
2 Cups Cauli Rice (Instructions in Method)
1 Tsp Black Pepper Powder (Optional)
1.5 Cups Thick Curd
1 Tbsp Ghee/Oil
1.5 Tsp Mustard Seeds
1 Pinch Carrom Seeds
1 Chopped Green Chilli
1 Tsp Grated/Chopped Ginger
5-10 Chopped Curry Leaves
1 Pinch Asafoetida (Hing)
1 Tbsp Groundnuts (Optional)
2 Tbsp Chopped Coriander Leaves
Salt as per taste

SERVING SUGGESTIONS
Lemon/Chilli Pickle
Karela (Bitter Gourd) Fry
Mushroom Ghee Roast
Dry Bhindi (Okra) Masala
Baingan (Eggplant)Tawa Fry
Cheese Papad

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METHOD

  • Keep all the ingredients ready in front of you before you start making this recipe, just to ensure you can enjoy it warm.
  • Now to make Cauli Rice, take around 1/2 of a medium sized Cauliflower, separate into small florets and soak in salt water for 5-10 minutes to get rid of any hidden worms and/or dirt.
  • Wash the florets well and grate them into a bowl, add salt and mix well. I use a chopper to mince Cauliflower into fine granules. It’s faster, easier and doesn’t make it soggy. I’ve tried to pulse it in the mixer grinder to fasten the process, but it just turns out mushy. In this case though, it doesn’t really affect the end result as it is a Curd Rice recipe. But I always use a chopper to keep the texture granular. If you don’t have a mechanical chopper, just use a grater to grate it.
  • So to make the Cauli Rice, you can either steam it over a gas or in a Microwave with a little salt. I prefer the latter always, since it takes just 3 minutes and I avoid using too many utensils. I microwave in the same bowl I plan to eat it in.
  • While the cauliflower is getting steamed, heat a pan for tempering. I use the small cast iron Tadka (tempering) pan for this.
  • Once heated well, if you are using Groundnuts, dry roast them and keep aside.
  • Now in the same pan, add Ghee or Oil. I always use Ghee.
  • Reduce the flame to medium and add Mustard seeds and let it splutter for a few seconds.
  • Now add Chopped Green Chilli, Chopped Curry Leaves, Fresh Grated Ginger and Asafoetida. You can also add Dry Red Chilli. The entire process will take a minute on medium flame. Keep stirring to avoid burning.
  • While the tempering process is on, you can simultaneously take the warm cauliflower rice from the microwave and immediately add thick curd and mix well until it resembles a smooth creamy dip like consistency. Add more curd or little water if required. I don’t add water because I prefer a thick consistency.
  • Switch off the tempering mixture and pour it over the cauliflower-curd rice and mix well.
  • Add Chopped Coriander Leaves and mix again. You can also add this to the pan towards the end of the tempering.
  • Taste test and add salt if required.
  • Top this with the roasted Groundnuts. I suggest you to pair this warm bowl with any one/more of these options that go really well with this dish – Nimbu/Mirchi Achaar (Lemon/Chilli Pickle), Masala Karela (Bitter Gourd) Fry, Mushroom Ghee Roast, Dry Bhindi (Okra) Masala, Shallow Fried Eggplant (Baingan) or Cheese Papad .
  • I loved this so much that ever since I drafted this post, I’ve been eating this at least 4 times a week. Pretty sorted with my lunch scenes these day until I get bored of this one of course, though I’m really hoping I don’t. 😀
  • Did you try this recipe? Please leave comments and share your inputs. Follow my stories on Instagram for more on food and other things.
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Soaking the Florets
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Finely Chopped Cauliflower using a Mechanical Chopper (Preference 1)
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Grated Cauliflower (Preference 2)
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Mushy Ground Up Cauli Rice in Mixer-Grinder (Preference 3 – Least Preferred)
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Chopped Tempering Ingredients
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Steamed Cauli Rice Mixed with Yogurt
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Divyashree Mangalorkar Gupta
TRAVEL & FOOD ENTHUSIAST
6 Countries & many more to go
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KOLKATA STYLE EGG ROLL

Egg rolls are quite the popular Kolkata Street Food item. Normally made using All Purpose Flour (Maida), I’ve used a Whole Wheat Chapati as a base here, to roll the egg fillings in. I will share the flaky Maida Paratha recipe as well, if you like it that way, but the whole wheat base tastes equally good and it’s definitely the healthier of the two.

Egg Rolls can be eaten for Breakfast, Lunch, Dinner or even served as a mid-evening Snack. In Mumbai, the only time I’ve tried Egg Rolls were at Durga Puja pandals which had at least one stall serving them. I haven’t eaten the authentic egg roll from Kolkata because well, I haven’t been to Kolkata but my husband, Akhilesh was born and raised there and if he said it tasted a lot like what he ate in his childhood, I guess my recipe will be a hit at your home as well.

Kolkata Egg Rolls can have different kinds of fillings, but I stuck to the very basic which has just 4 ingredients but tastes fabulous. It’s such a burst of flavours while using minimal ingredients. I don’t use Ketchup in this recipe, so this is diabetic friendly as well.  I don’t recommend using any sweet sauce even if you can eat sugar.

INGREDIENTS
1 Whole Wheat Chapati or
*FOR FLAKY WRAP :
1/2 Cup All Purpose Flour
1/4 Tsp Sugar
1/4 Tsp Salt
1 Tbsp Oil/Ghee
Warm Water to Knead

*FOR FILLING
2 Eggs
1 Chopped Green Chilli
1/2 Thinly Sliced Onion
2 Tbsp Mustard Sauce (Kasundi)/ Mustard Base Pickle
Salt as per taste
Lemon Juice (Only if your Mustard Sauce isn’t Sour)
Pepper (Optional)

METHOD

FLAKY PARATHA RECIPE

  • I used a plain Wheat Chapati made with just Whole Wheat Flour, Salt and Water. You need to knead this into a dough ball and roll into a wrap and place over a hot pan until both sides are brown and cooked thoroughly.
  • If you are interested in making a flaky wrap, follow the below method:
  • In a mixing bowl, add the flour, salt and sugar. Give it a mix and then add in the ghee or oil. Using your hand, mix the ghee or oil nicely, so that it forms a crumbly texture. Now pour warm water, little by little and form a soft pliable dough. Shape the dough into a ball, rub a little bit of oil and cover it with a cloth for 30 minutes.
  • To prepare the layered paratha, divide the dough into portions (if you’ve made a bigger batch of dough) and shape the portions into small dough balls. As you work with one dough ball, make sure you cover the rest with a clean cloth, preferably damp. Roll the dough ball into a very thin almost transparent chapati. The shape doesn’t really matter.
  • From the edge of one side, make small pleats by folding the rolled dough, like you’d make a japanese paper fan but one above the other, like a horizontal tower. Now swirl the pleats to form a circle. Tuck in the ends well. It will look like a distorted disk.
  • Cover and keep the dough ball for 5-10 mins and then roll it out into a big circle.
  • Let a skillet heat up and then place the rolled out paratha. Let it cook well while continuously rotating the paratha and then flip it.
  • Drizzle a little ghee, gently press and cook for another minute. Make sure to press the edges as that area takes more time to cook. Flip and cook again for a minute. Continue flipping and cooking until you see golden brown spots all over. Take it off the skillet and keep aside in a roti box and roll out the rest in a similar fashion.

EGG ROLL RECIPE

  • On a skillet or pan, heat a little oil or gheed and spread it evenly.
  • Now place your Whole Wheat Chapati (Roti) or Flaky Maida Paratha in the pan. Lower the flame.
  • Now break 2 eggs on top of the Roti/Paratha and with a Spoon break the yolk and spread it out a little. You need to be quick here. If this seems difficult, you can break and whisk the eggs in a bowl and then simply pour this over the paratha.
  • Now flip the paratha immediately, so that the egg is now at the bottom of the pan and sticking to the paratha on one side. We need the egg to form a layer on the paratha.
  • Cover and cook until the eggs are cooked completely. I used a steel pan, so I had to scrape it out. It works great on non-stick or cast iron pans.
  • Flip the paratha and take it out on a plate with the egg side facing upwards.
  • Now line the Onion slices and the chopped Green Chillies in the center of the wrap.
  • Also sprinkle some Salt and Pepper Powder. Pepper Powder is optional since we’ve used Green Chillies.
  • The star ingredient here is Mustard Sauce. This gives the egg roll it’s Kolkata Flavour.
  • Drizzle some Mustard Sauce all over. I use Kasundi which has a better flavour and not the American Mustard Sauce. Kasundi can have a very strong brain freeze effect, so careful on the quantity. Add some lemon juice if the Kasundi is not sour. On days I’m out of Kasundi Mustard Sauce, I use a Special Mustard Base Konkani Pickle.
  • Now all you’ve got to do is fold and roll into a wrap and enjoy this amazing egg roll that’s quick and easy to make.
  • You can also wrap this in an aluminum foil/paper wrapper to keep the roll in place. I don’t use any.

KONKANI STYLE OIL-FREE VEGETABLE PICKLE | NONCHE

This Nonche (Pickle) is a staple in Konkani households. I remember making this Pickle last year in 2020 and everyone loved it so much because it’s so different. What makes it unique is that unlike other oil based pickles, this is water based and therefore has a low shelf life. But if you store it well, they can last a long time. I still use it and it’s already a year old. Infact, just this morning I took the jar out and realised I had not shared this recipe, which is why you are seeing these year old photos now 🙂

Though this can be used instantly right after you prepare, I like to leave it out for a few days to let the Mustard release its tanginness and tenderise the vegetables, flavoring them inside out and yet stay a little crunchy. This pickle goes great with Rice & Datta Dalithoy (Konkani Dal) and can be eaten with Khottos too, which is a Konkani variant of Idlis.

Always use fresh vegetables for this pickle. The pickle will taste better when the vegetables are crunchy.

Being oil-free, it’s a great choice for all those who care about suing oil in their diet. I sometimes use this as replacement for Kasundi (Mustard Sauce) for my Egg Rolls! This is a Gluten Free, Vegan and therefore Dairy Free and also Keto, Paleo & Diabetic Friendly Pickle. Good for the heart and safe for those with cholesterol issues too! Just use this like a dip or a chutney and not a full fledged sabji haha. I used this today for my egg rolls!

One year later, looks like this ❤

INGREDIENTS
2 Cups Mix Vegetables (Read method for details)
1 Cup Mustard Seeds
15 Byadgi or Kashmiri Red Chillies
1/4 Tsp Asafoetida (Hing)
2 Tbsp Grated Ginger
Salt To Taste
1/2 Cup Lemon Juice
Water to thin it out

METHOD

  • Choose the vegetables you wish to make this pickle with. You can use carrots, cauliflower, raw mango, tindora, beans, green chilli, etc or a mix of all these veggies. I’ve used Cauliflower and Raw Mango only.
  • Wash the vegetables really well especially if you are using Cauliflower. I like to break the Cauliflower into tiny bite sized florets, as small as I can get. Then soak them in salt water and wash thoroughly ensuring there are no worms or dirt left behind. Drain them well and pat them dry.
  • With the Raw Mango, I only wash the exterior well, wipe it clean and dry before chopping them into small pieces. Raw mango should be fresh, crunchy and sour. The sour, the better. I do the same with Ginger, small pieces again. Drop these veggies into a pickle glass jar with some salt and mix well. Keep aside. Also make sure all the cutlery you are using is clean and dry.
  • You can use Bimbul (Tree Sorrel), Karmbal (Star Fruit) or Lemons instead of Raw Mango or when they are not in season.
  • With a little bit of water, grind together the Byadgi Red Chillies (Kashmiri works just fine, we want the colour and not much of the spiciness), Mustard Seeds, Asafoetida and a little Salt. The water used is boiled and then cooled to room temperature. This ensures longevity of the pickle.
  • Now pour this pickle masala over your veggies and give it a mix.
  • Also I’ve used a lot of Mustard because I don’t want the pickle to be too watery and want them to last a long time. The watery version which we Konkanis make don’t last more than 10 days in the fridge.
  • But a lot of Mustard also means it’s going to taste bitter and will be super thick. So to give a little extra tanginess and to further thin this out, I add Lemon Juice to this.
  • After you add Lemon Juice, taste and see if this needs more salt and add if required. Salt is a preservative too, so don’t shy away from adding what’s necessary.
  • If it feels too thick, that’s okay. Leave it out for 2-3 days or more (depending on the local weather conditions) and check everyday. Also smell and taste a little everyday. You don’t want this to rot. It wouldn’t since you haven’t used a lot of water, but you just never know sometimes. So always check. This will leave a little water on its own due to the salt.
  • But if you still want to thin this out further, then add some ‘boiled cooled down’ water or more lemon juice and mix well.
  • Transfer to the fridge and give it a few more days, until the tanginess of the mustard seeps into the pickle. That’s all!
  • This pickle tastes fabulous and the best part is it’s oil-free!
  • Do let me know if you found this recipe interesting and if you will give this a try! Tag me on Instagram divyashree_mangalorkar
Chopped, Washed and left to Dry
Thick Pickle
Pickle Masala
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Divyashree Mangalorkar Gupta
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EGG SHAKSHUKA – KETO | GLUTEN FREE | DIABETIC FRIENDLY

Shakshouka or Shakshuka is a one-skillet dish that has its origins in North Africa. Although there has been a debate on the birthplace of this Maghrebi dish with competing claims by the Moroccan, Tunisian, Turkish and the Yemens, it is quite a popular dish in the Middle-East. Traditionally this is made in a cast iron pan, but you can use any pan. I’ve used a stainless steel skillet and it worked perfectly fine.

Egg shakshuka is a simple dish wherein you poach the eggs in a simmering spicy tangy gravy made with traditional spices and ingredients. I have shared a basic shakshuka recipe that stays true to the North African flavors.

This is a Keto, Paleo and Diabetic friendly recipe and is also Gluten Free. You can team this up with bread or any diet-friendly alternative or just scoop in and eat it just like that.

INGREDIENTS
1 Tbsp Olive Oil
1-2 Chopped Green Chilli
2 Tbsp Ginger Garlic Paste
1 Large Chopped Onion
1-2 Chopped Tomatoes
1/2 Green Capsicum
1 Tbsp Coriander Powder
1 Tbsp Cumin Powder
1 Tsp Red Chilli Powder/Paprika
1 Tbsp Tomato Puree/Water
1/4 Cup Chopped Coriander Leaves
Salt as per taste
4 Whole Eggs

METHOD

  • In a wide pan, heat some oil. This is a one-pan recipe, so use the one with raised edges like walls and not a flat pan. You need the recipe to stay in place.
  • Add the Green Chillies and let this sizzle for a few seconds. Please adjust the quantity as per taste.
  • Now add the Ginger Garlic Paste.
  • Also add the Onion and saute for a few minutes until the Onions look translucent.
  • Now add in the Capsicum and cook for a couple more minutes until they become tender.
  • Add in the Tomatoes and mix well. Let this cook for another minute.
  • Now add in the Spice Powders – Coriander, Cumin, Red Chilli along with some Salt.
  • Salt will soften the veggies quicker and we want mushy veggies. So lower the flame and let this cook covered for 5-6 more minutes.
  • Open the lid and if the consistency looks dry, add a little water or Tomato Puree to make a thick pulpy gravy. We need this consistency and not dry because the eggs will need moisture to poach well while at the same time avoid the bottom of the pan from burning.
  • Add a little bit of chopped Coriander Leaves, Parsley, Mint or whatever fresh herbs you’ve got. I used Coriander Leaves here.
  • Make sure your flame is on low. Mix everything well and evenly spread out this mixture covering the base of your pan.
  • Now with the back of your spoon, create 4 equidistant wells for the eggs to settle in, with enough spacing between the wells.
  • Now break the 4 eggs into the 4 spaces you’ve created. Try to contain it in these wells, but it’s totally okay if the whites spread all over.
  • Cover and cook this until the the top of the eggs are cooked well, around 80-90% cooked.
  • Switch off the flame. Make a cut like you’d do with a pie or pizza or simply scoop out a portion onto your plate and enjoy this with Naan, Pita or Bread of your choice. I ate this with Whole Wheat Buns (Dinner Rolls) and they were fantastic!
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Divyashree Mangalorkar Gupta
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6 Countries & many more to go
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SOFT GLUTEN FREE ROTI – RAGI / FINGER MILLET FLOUR

Ragi also known as Nachni in Marathi or Finger Millet in English, is a completely Gluten Free superfood. Ragi flour is versatile and can replace your regular flour to make most desserts! Ragi also keeps your blood glucose levels in check, thus making it a valuable addition to a diabetes diet. It is also said to be very cooling for the body.  It has high protein, is fibre rich and has good mineral content. Being a fantastic source of natural calcium, these millets help strengthen bones in growing children and restores optimum bone density in older people. Ragi is also a powerhouse of iron and is completely devoid of cholesterol and sodium. Ragi can be consumed without a problem by anyone, except those with kidney complications because of the high calcium content. In that case completely avoid or limit your intake.

Ragi Atta is readily available in India. If you don’t find this flour in your region, you can buy the whole millets and make the flour at home. The easy way would be to simply dry roast the millet seeds in a pan or on a skillet, cool them completely and then grind into a fine flour. The longer method would be to wash, soak and sprout your finger millet, dry and do the same as the first method. The latter is more nutritious.

My first recipe here with Ragi atta is a Ragi Roti which is soft almost like a wheat atta chapati and can be easily packed for lunch too.

INGREDIENTS
1 Cup Ragi Flour
1 Cup Water
Salt
Ghee/Coconut Oil

METHOD

  • Measure your Ragi Flour. You can use any cup for measurement based on the number of rotis you are planning to make. I use a very small cup to just make 2 Rotis for my husbands tiffin.
  • To make your rotis soft, the first trick is to sieve your flour through a steel mesh. The particles that remain in the mesh can be used in your face pack for a scrubbing effect.
  • Now what you have is smooth and fine ragi flour.
  • In a pan, heat the same amount of water as the flour. Add salt and mix.
  • When you start to see bubbles forming, reduce the heat to the lowest and immediately add the sifted flour and mix thoroughly.
  • In a few seconds you will see the ragi flour has absorbed the water.
  • Add a little Ghee. If you are Vegan, use Coconut Oil.
  • Keep mixing. It will come together like a dough. You may notice dough stuck to the bottom of the pan and that’s okay.
  • Transfer this to a bowl and start kneading for a minute until you can shape this into a smooth and soft dough. Be careful because it may still be very hot. You can wait till it gets a little cool, more like warm.
  • Divide into small balls to roll out into chapatis.
  • Flatten the ball slightly into a disk with your hand.
  • Now take a plastic sheet or a silicon sheet. Dust it with some ragi flour.
  • Place the dough disk in the centre and dust both sides of the dough too with ragi flour.
  • With a wooden rolling pin, flatten it out easily. You shouldn’t find any difficulty rolling it out.
  • Make this as thin as you can handle.
  • On a super hot roti tawa, make sure it’s very hot, place the rolled roti and gently move it around 1-2 times so it doesn’t stick to the bottom.
  • Let it cook for a few seconds. Now flip it and move around the roti 1-2 times. Cook for a few more seconds.
  • Now flip back and with a cloth or ladle, press the roti from the edges to puff it up.
  • Once it looks puffed, you can drizzle a little oil or ghee. This is optional, but if you are packing this for lunch, ghee or oil will ensure it remains soft for a longer duration.
  • Eat immediately or cover this in a muslin cloth (recommend this) or aluminium foil to pack for tiffin.
  • Enjoy this with any sabji and Raita. Easy Peasy!
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Divyashree Mangalorkar Gupta
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RAITA | YOGURT DIPS – 13 WAYS

Raita or Pachadi is an Indian condiment consisting of yogurt, spices, herbs along with diced or grated vegetables or fruits. Owing to a lot of our recipes being prepared with hot spices and the weather being mostly hot and humid throughout the year in most parts of the country, Raita is a staple in every Indian Household since yogurt is known for its cooling properties. Raita is often served as an accompaniment or a side dish with the usual Dal, Rice or Roti and especially a must alongside Biryani. It has the power to make any boring meal, satisfying. Yogurt is such a versatile ingredient, yet most homes make a very basic raita everyday but today I’m going to tell you 13 easy ways you can make delicious yogurt based thick raita which you can have with your meals. I don’t know what you’d call this in English, but the closest I could think of was a dip! For your ease, I’ve created an Index below. simply click on the headings to jump to the recipe. There are no specific measurements of ingredients. So be free to adjust as per your taste.

INDEX


Vegetable Raita

Aloo Raita

Boondi Raita

Pudina Raita

Pomegranate Raita

Spiced Raita

Fruit Raita

Colourful Raita

Palak/Bathua Raita

Makhana Raita

Cool Herbs Raita

Sour Raita

Okra (Bhindi) Raita

My Grandma’s Tempered (Tadka) Raita

INGREDIENTS USED IN DIFFERENT RECIPES:
1 Cup Thick Yogurt (Dahi)
Chopped Tomato
Chopped Onion
Chopped Cucumber
Boiled Potatoes
Chopped Coriander Leaves
Chopped Mint Leaves
Chopped Green Chilli
Chopped Pineapple
Chopped Mango
Pomegranate Seeds
Grated Beetroot
Grated Carrot
Spinach Leaves (Palak)
Bathua (Lamb’s Quarter)
Dill Leaves
Okra (Bhindi)
Ginger
Garlic
Lemon Juice/ White Vinegar
Carom Seeds (Ajwain)
Cumin Powder
Red Chilli Powder
Pepper Powder
Saunf Powder (Fennel Seeds Powder)
Store Bought Boondi
Makahna (Fox Nuts)
Milk
Rock Salt as per taste


METHOD 1 – Vegetable Raita

  • Beat Yogurt till it looks smooth and creamy.
  • In a bowl, add chopped Tomato, Onion and Cucumber along with Coriander and/or Mint Leaves.
  • Add Salt & Red Chilli Powder.
  • Also add in the beaten Yogurt and mix well.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 2 – Aloo Raita

  • Beat Yogurt till it looks smooth and creamy.
  • In a bowl, add chopped boiled Potatoes.
  • Also add chopped Coriander Leaves and chopped Green Chilli.
  • Add the beaten Yogurt.
  • Add salt and mix well.
  • Sprinkle some Red Chilli Powder and Cumin Powder.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 3 – Boondi Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl. .
  • Add store-bought Boondi.
  • Add little salt since the Boondi will be a little salty.
  • Add chopped Coriander and Mint Leaves.
  • Add some milk, because the boondi will absorb the water from the curd and make it thick if stored. Mix well.
  • Sprinkle some Red Chilli Powder and Cumin Powder.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 4 – Pudina Raita

  • In a mixer-grinder or blender, add washed 1/2 cup of Coriander and Mint Leaves mix.
  • Add Salt, 1 Tsp Cumin Powder, 1/2 Inch Ginger and 2 Garlic Cloves, 1/2 Green Chilli.
  • Add a cup on Yogurt.
  • Blend everything very well.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 5 – Pomegranate Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl. .
  • Add Pomegranate Seeds.
  • Add Chopped Mint Leaves.
  • Add Salt and mix well.
  • Sprinkle some Cumin Powder.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 5 – Spiced Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl.
  • Add Red Chilli Powder, Cumin Powder, Chaat Masala, Pepper Powder and Salt.
  • Add some chopped Coriander Leaves, Mint Leaves and Green Chilli.
  • Mix well and serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 6 – Fruit Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl.
  • Add Red Chilli Powder, Cumin Powder and Salt.
  • Add some chopped Mint Leaves.
  • Add chopped Pineapple/Mango Pieces. You can also add Pomegranate Seeds.
  • You can add sweetener of your choice, but it’s totally optional. Mix well.
  • Sprinkle some Saunf Powder.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 7 – Colourful Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl.
  • Add grated Beetroot and grated Carrot.
  • Add chopped Green Chilli along with some Salt.
  • Mix well and garnish with chopped Coriander Leaves or Mint Leaves.

METHOD 8 – Palak/Bathua Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl.
  • Add washed and blanched, cooled-off and chopped Spinach (Palak) or Bathua Leaves.
  • Crush some Carom (Ajwain) Seeds with your palm and add to this.
  • Add salt. Mix well.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 9 – Makhana Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl.
  • Add roasted crunchy, crushed Makahna (Fox Nuts).
  • Add Salt, Cumin Powder, chopped Coriander Leaves and Mint Leaves. Mix well.
  • Sprinkle some Red Chilli Powder.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 10 – Cool Herbs Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl.
  • Add any one or all 3 of these leaves – Mint Leaves, Coriander Leaves, Dill Leaves.
  • Also add chopped Green Chilli, Grated Ginger and Cucumber.
  • Add Salt and some crushed Carom Seeds. Mix well
  • Sprinkle with some Red Chilli Powder.
  • Serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 11 – Sour Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl.
  • Add Lemon Juice or White Vinegar.
  • Add Salt and Pepper Powder.
  • Mix well and serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.
  • Best served with Mexican recipes like Burrito Rice Bowl and Tacos, like Sour Cream.

METHOD 12 – Okra (Bhindi) Raita

  • Beat Yogurt till it looks smooth and creamy and add to a bowl.
  • Add chopped and sauteed Okra.
  • Add Red Chilli Powder, Cumin Powder and Salt.
  • Mix well and serve cold with your favourite recipes like – Roti-Sabji, Biryani and other Rice dishes.

METHOD 13 – My Grandma’s Tempered (Tadka) Raita

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Divyashree Mangalorkar Gupta
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PAN FRIED MASALA PUMPKIN WITH DIP – KETO | GLUTEN FREE | VEGAN | DIABETIC FRIENDLY

Pumpkins are a fibre rich and highly nutrient dense food. They are plump, quite filling yet low in calories. Being rich in vitamins and minerals, you must include this in your diet. You can make a dry sabji to eat with roti, add this to Sambhar, make a hearty soup or bake/roast or pan fry them like I did with this recipe.

There are many varieties of Pumpkin. I’ve used the Red Pumpkin which is known as Lal Bhopla or Kaddu in Hindi. They are hard when raw with an even tougher exterior, but on being cooked, they turn very fleshy yet hold on to its shape.

Pumpkin fry can be enjoyed by Diabetics and those looking to lose those extra kilos as this recipe helps in weight-loss too. This recipe is Gluten Free, Vegan, Dairy Free (so safe for Lactose Intolerants), Anti-Inflammatory, Paleo and Keto friendly too! Enjoy it as a snack or as an appetizer or combine this with a healthy salad to make this a wholesome meal.

INGREDIENTS
200 Grams Red Pumpkin
1 Tsp Red Chilli Powder
1 Tbsp Turmeric Powder
1 Tbsp Lemon Juice
1 Tbsp Ghee/Oil
1 Tbsp Coriander/Mint Leaves
Salt to taste

METHOD

  • Clean and peel the hard exterior of your Pumpkin. I’ve used Red Pumpkin. The photos are at the end of this post.
  • Chop into long and 1 inch thick dices.
  • In a bowl, add the diced Pumpkin.
  • To this add Red Chilli Powder, Turmeric Powder, Lemon Juice and Salt.
  • Feel free to adjust the spices depending on your taste and liking.
  • Give this a very good mix, ensuring each piece is well coated with the spices.
  • Heat a pan, I used a cast iron Tawa flat pan since they are naturally non-stick.
  • Grease the pan with some Ghee or Oil.
  • Now place the spiced pumpkin pieces keeping a little gap in between each piece. Start from the center and out.
  • Let this cook on a medium flame. You can drizzle some oil or ghee if it looks too dry.
  • Flip and cook and repeat the previous step until they look toasty and have cooked completely.
  • You can insert a knife to check if they have cooked.
  • You can also bake these if you don’t want to cook on a burner stove top.
  • Transfer onto a serving plate. Garnish with some chopped Coriander or Mint Leaves.
  • Serve with some dip or Green Chutney.
  • You can make the dip at home with some garlic salt, cheese, dairy cream, water and italian herbs. Mix and Microwave for 30 seconds. Instant Cheesy dip is ready!
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MOONG DAL KHICHDI (RICE & LENTIL PORRIDGE) – GLUTEN FREE

This is the easiest Dal Khichdi you’ll ever make! There is no tempering, no chopping and absolutely no peeling! No fuss, whatsoever! And even though it’s made with just a few ingredients, it’s still so satisfying and feels wholesome! This is Gluten Free and can be made Vegan too if you avoid the Ghee. It is usually made in Indian Households when someone is ill or to feed babies as this food is soft, easily digestible and has no spices. Such a simple recipe, yet so delicious. You can enjoy this quick recipe for breakfast, lunch or dinner.

INGREDIENTS
1 Cup Moong Dal (Without Skin)
1 Cup Rice
Water
1 Tsp Turmeric Powder
1 Tbsp Ghee
Salt

METHOD

  • In a large pressure cooker, add the dal and rice. Wash it thoroughly and then soak in enough water for 15 minutes at least. I normally soak this after I’m done eating breakfast and around half an hour before lunch time I start preparing to make the Khichdi, so it’s soaking well for 3 hours. If you are diabetic, you can use more of lentils and less of rice.
  • Discard the water. I use the water for my plants. If you are using organic unpolished lentils and rice, you can cook in the same soaked water. If not, add fresh water, around 4-5 cups. The rice and dal should be submerged under water. Add more if required.
  • Now add the turmeric powder and salt. Give it a mix.
  • Now add ghee and close the lid of the pressure cooker. Replace ghee with some oil if you are Vegan/Lactose Intolerant.
  • I let this pressure cook on a high flame for 2-3 whistles.
  • Switch off the flame and let it cool. Takes around 15 mins. Open the lid when all the steam has escaped. Give it a good mix.
  • Check for salt and add water if required. Since it’s Khichdi, the consistency should be that of a thick porridge and easy to eat. So add water accordingly and give it a boil.
  • Top this creamy khichdi with an additional dollop of ghee. You can serve this with Achaar (Pickles), Papad (Indian Fried Snack) and any flavourful dry sabji. I like Karela (Bitter Gourd) sabji with this. But even just a bowl of curd or Raita tastes great. Do let me know if you enjoyed this tasteful recipe.
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Divyashree Mangalorkar Gupta
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ALMOND FLOUR SAVOURY PORRIDGE| BADAM UPMA – KETO | PALEO | DIABETIC FRIENDLY | GLUTEN FREE

I always try to share easy recipes and this one is no different. Almond Upma is Keto, Paleo and Diabetic Friendly. It is also Gluten Free and Anti-Inflammatory. If you replace the Ghee with Oil, it’s also Vegan and Dairy Free making it ideal for even those who are Lactose Intolerant. Being low on carbs, those on a calorie-deficit diet and trying to lose those extra kilos, you must include this into your daily diet. Almonds make for an antioxidant rich flour, which when included in regular diet can help reduce the risk of serious health conditions like cancer, diabetes, stroke and heart disease.

I’m drifting from the recipe a little here, because I’ve come across questions on Instagram on how making recipes with Almond Flour is expensive. Ok, so first of all, when it comes to health and when you want to heal your body, you need to invest into it a little. You either spend now or spend later on medicine/hospital bills. Secondly, it is not expensive. You easily get Almonds in India between Rs. 700-1200 per kg. This lasts easily for more than month if you are planning to eat one meal everyday made from Almond Flour. Divide that by a month and well, it’s hardly between Rs. 23-40 per meal that Almonds contribute. Now think about all those junk packaged food you eat or how much you spend at a restaurant. I’m sure that those reading my blog, spend on food that’s not healthy, correct? Now compare this with Almond Flour. Does that sound expensive anymore? Thirdly, you don’t have to use this flour, if you are not suffering from an ailment you want to reverse from. In my home, it’s just me who eats this. I cook separately for the fam.

If you are just starting your new diet with this flour, of course it may take some time for you to adjust to this and completely replace your regular flours, but once you make it everyday, you’ll start loving it. I’ve tried a lot of recipes with Almond Flour, and I post only those that I enjoy eating on a regular basis. So here’s the recipe for Upma or Savoury Porridge made from Almond Flour.

INGREDIENTS
4-5 Tbsp Almond Flour
1 Tbsp Ghee/Oil (For DF & Vegan Diets)
1/2 Tsp Mustard Seeds
1 Green Chilli
1 Pinch Asafoetida
4-5 Curry Leaves
1/4 Tsp Grated Ginger (Optional)
1/2 Chopped Onion
1/2 Chopped Tomato
1 Tbsp Coriander Leaves
1/4-1/2 Cup Hot Water
Salt to taste

METHOD

  • In a wide pan, heat some Ghee. The flavour comes really good with Ghee, but if you are Vegan or Lactose Intolerant, you can use oil.
  • Crackle some Mustard Seeds.
  • Break some Curry Leaves and add this along with Asafoetida and saute for 2-3 seconds.
  • Now add the Green Chilli, chopped finely. If you are using Grated Ginger, add it now. I don’t normally add Ginger, so you can skip this.
  • Now add in the Almond Flour. You can use store-bought, but make sure it’s made with just Almonds and no add-ons. I use Leanbeings Almond Flour. Or you can make it at home – Homemade Almond Flour.
  • Make sure, the flame is on medium heat. Keep roasting the flour well, until it changes colour and darkens.
  • Once it is well roasted, add in the Chopped Onion, Tomato and Coriander Leaves.
  • Mix well and saute for a minute.
  • Also add some Salt.
  • Now carefully pour little hot water at a time, maybe 1/4 cup at first and add on need basis. Since you are pouring hot water, it can all splutter. So be careful not to burn your hand.
  • Keep continuously stirring to avoid stickling at the bottom of the pan. You’ll notice that the flour will have absorbed most of the water and the ghee will start to separate from the mixture.
  • Switch off the flame, plate it and enjoy a wholesome Almond Upma.
  • I eat this at least 3-4 times a week for dinner. This is so quick to make and a small bowl is quite filling.
  • Do like and comment below. Follow my blog for more such interesting recipes.
Before the hot water goes in. it kinda looks like this.
ABOUT ME
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LOVE . LIGHT . HAPPINESS . PEACE

Divyashree Mangalorkar Gupta
TRAVEL & FOOD ENTHUSIAST
6 Countries & many more to go
Mumbai, India

divyashree.mangalorkar@gmail.com