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
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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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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
TRAVEL & FOOD ENTHUSIAST
6 Countries & many more to go
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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.
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Divyashree Mangalorkar Gupta
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CRISPY TANGY YAM FRY | SURAN FRY

Yam or Elephants Foot is a super nutritious tuber stem. A lot confuse Yams with Sweet Potatoes but one distinctive feature is that they don’t taste sweet at all. They have a hard rock like exterior and are firm and crisp from the inside (check image at the end of this post). They can be very itchy, so always be careful while handling this vegetable. With a low glycemic index, being gluten free and vegan, Yams are considered a safe option for those suffering from diabetes. The rich dietary fibre content present in yam aids in healthy digestion and the potassium content helps stimulate smooth bowel movements. With antioxidants and anti-inflammatory properties, it’s good for those suffering from arthritis and asthma. As an excellent source of beta-carotene and vitamin A, Yam helps improve hair quality and growth as well. It’s known for its anti-ageing benefits too. The list of benefits is quite long but remember that this amazing vegetable is a powerhouse of vitamins and don’t forget to make this a part of your diet, if this isn’t already.

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INGREDIENTS
250 Grams Suran (Elephant Foot/Yam)
1 Tbsp Mustard Oil
1 Pinch Asafoetida (Hing)
1/4 Tsp Fenugreek Seeds (Methi Dana)
1/4 Tsp Mustard Seeds
1 Green Chilli
1 String Curry Leaves (Optional)
1 Tsp Turmeric powder
1/2 Tsp Kashmiri Red Chilli Powder
1 Tbsp Tamarind Paste
1 Tbsp Coriander Leaves
Water (Optional)
Salt

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METHOD

  • Grease your hands first with some oil. Yam can get really itchy.
  • Peel the Yam carefully and chop into small pieces.
  • Soak in salt water for 5 mins. Using a colander, drain all the water. Also run plain water and clean them handsfree.
  • Using a dry kitchen towel, semi-dry the chopped Yam and keep aside.
  • In a deep pan, heat Mustard Oil.
  • Splutter Mustard Seeds.
  • Also add Fenugreek Seeds, Asafoetida, Chopped Green Chilli and Curry Leaves. Saute for a few seconds.
  • Now add the chopped semi-dry Yam pieces along with a little salt. Mix well.
  • Let this cook on a low-medium flame while stirring occasionally for 5-10 minutes, until they are soft and crunchy.
  • Now add Turmeric powder and Kashmiri Red Chilli Powder. Saute for a minute.
  • Also add Tamarind Paste. You can mix in a little water and then add to the Yam. Don’t skip Tamarind. Not adding this sour ingredient may cause an itchy throat.
  • Mix everything very well. Check for salt and spices.
  • Garnish with some fresh Coriander Leaves.
  • Serve hot and crisp as a side dish with Rice and Dal. Or even as a snack 🙂
  • You can also add in more water and Dry Red Chilli Paste and make it a little gravy like and serve with rotis or rice. We call this Surana Koot in Konkani/Mangalorean/GSB Cuisine. It’s on the spicier side.
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Divyashree Mangalorkar Gupta
TRAVEL & FOOD ENTHUSIAST
6 Countries & many more to go
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MALAI PANEER (COTTAGE CHEESE) BHURJI – SUBSTITUTE FOR EGG

This is a quick, easy, tasty and healthy recipe for breakfast or lunch. This masaledaar bhurji is a great alternative for vegetarians. This protein packed recipe is an ideal breakfast option. I’ve tried this with Malai Paneer, but you can use regular fresh Paneer as well or replace with eggs to make Anda Bhurji.

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INGREDIENTS
200 Grams Malai Paneer / 3 Eggs
2 Tsp Oil
1 Tsp Cumin Seeds
1 Onion
1 Tomato
1 Green Chilli
1/2 Inch Ginger & 3 Garlic Cloves Paste
1/4 Tsp Kashmiri Red Chilli Powder
1 Tsp Turmeric Powder
1 Tsp Tandoori Chicken Masala or Garam Masala
2 Tbsp Coriander Leaves
Salt

METHOD

  • In a wide pan, heat oil. I used Olive Oil.
  • Splutter Cumin Seeds.
  • Now add the chopped Green Chilli.
  • Add a finely chopped Onion.
  • Sauté for a few minutes.
  • Now add the Ginger Garlic paste.
  • Sauté until the onions brown a little.
  • Add finely chopped Tomato.
  • Add Salt to this and sauté until the Tomatoes soften.
  • Now add the spice powders – Turmeric Powder, Kashmiri Red Chilli Powder and Tandoori Chicken Masala. The Masala is 100% veg. If you don’t have this, use Garam Masala. Adjust the spice accordingly.
  • Mix everything well and cook for a minute.
  • Now scramble the Malai Paneer and add to the masala. You can use eggs instead!
  • Gently combine everything. Malai Paneer is extremely soft as the name suggests and very dense, quite creamy. So you don’t want to mash everything and make it look all pasty. So be extremely careful while mixing it. You can use normal fresh Paneer too. Avoid packed Paneer since they are a little chewy and hard.
  • Cook for a minute more and add chopped Coriander Leaves.
  • Serve hot with crispy bread toast or serve in a Pav (Dinner Roll) for breakfast or you can eat this at Lunch with Roti or Naan.
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ALOO PYAAZ KI SABJI | POTATO ONION MASALA

An easy to make, tasty sabji that goes well with just about anything. The sweetness from the onions and the herby flavour from coriander leaves, gives this sabji a very fresh taste. There are so many ways to make Potato sabji and this one never fails!

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INGREDIENTS
3 Potatoes
2 Onions
2 Tbsp Mustard Oil
1 Tsp Cumin Seeds
1 Pinch Asafoetida (Hing)
1 Tsp Turmeric Powder
2 Tsp Kashmiri Red Chilli Powder
1 Tsp Dry Mango Powder (Amchur)
2 Tsp Garam Masala Powder
2 Tbsp Water
1/2 Cup Coriander Leaves
Salt

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METHOD

  • Peel and chop potatoes into small cubes. Wash them thoroughly with water and pat them dry with a towel. This is to remove starch from the potatoes so they don’t stick to the pan when shallow frying.
  • Heat half of the mustard oil in a pan and when it starts to smoke, add cumin seeds.
  • Now add thinly sliced onions and fry till they turn brown. Transfer to a plate.
  • In the same pan, add the remaining oil. Once it smokes, add asafoetida.
  • Now add the chopped potatoes and mix well. Lower the flame and let this cook for 5 minutes with occasional stirring.
  • Now add salt and mix well. Also add a little water. Mix and cover and cook until they completely cook. Keep stirring in between. You can skip the water and saute the potatoes a little longer until cooked.
  • Now add the sauteed onions you prepared earlier. Mix well.
  • Add the spice powders – Turmeric Powder, Kashmiri Red Chilli Powder, Garam Masala Powder and Dry Mango Powder (Lemon Juice/Tamarind as a substitute). Adjust as per taste.
  • Combine everything and stir and cook for another 2 minutes. Check for salt if required.
  • Add some freshly chopped coriander leaves. Mix and serve with rotis or naan 🙂
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Divyashree Mangalorkar Gupta
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PATTA GOBI MASALA | CABBAGE MASALA

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Tried this for the first time and turned out so good! I’ve always eaten the bland version and was never a big fan. I would mix it up with my dal rice just to camouflage the taste. But this masala version changed the whole idea of cabbage sabji for me. Didn’t know this cruciferous vegetable could taste so divine! I loved it and I hope you love it too ❤

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ALOO MATAR | POTATO & GREEN PEAS IN A TANGY GRAVY

This is such an interesting recipe! Who doesn’t love potatoes? And if it’s got tanginess with a little bit of spice in every bite, you’ll love this even more, won’t you? I made this recipe when I had a few extra boiled potatoes in the fridge and had to come up with a quick recipe to pack for lunch. What’s your excuse?

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