Healthy Cooking

Throw on your apron and dish out some of the yummy recipes!

Chackra Pongal

• Long Grain Rice 1 cup
• Sree Gold Moong Dhal 1/8 cup
• Milk 1 cup
• Melted Butter (Ghee) 1/2 to 1 cup
• Powdered Jaggery (Gur) or Brown Sugar 1 3/4 cup
• Cardamom Powder 1/2 tsp
• Raisins 10 no
• Cashew Nuts (whole) 6 to 8 no

1. Cook rice and Sree Gold moong dal with milk and water until well done.
2. Fry cashews and raisins in ghee until golden brown and keep aside.
3. Take water and add gur (or brown sugar) and boil it until it dissolves and becomes thick.
4. Add cooked rice and dal to gur and keep stirring on low heat until well mixed.
5. Add remaining ghee in spoonfuls and continue stirring.
6. Add powdered cardamom and mix well.
7. Decorate with fried raisins and cashews.
8. Serve with a Smile !

Spiced Corn & Rice Pilaf

•2 teaspoons Cardia Olive Oil
•1/4 cup finely chopped onion
•1 3-inch cinnamon sticks
•3/4 teaspoon cumin seeds
•1/4 teaspoon ground cardamom
•1/4 teaspoon salt
•1 cup brown basmati or long-grain brown rice
•2 3/4 cups reduced-sodium chicken broth, or vegetable broth
•2 tablespoons hulled pumpkin seeds
•1 cup fresh corn kernels, (from 2 ears) or frozen

Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring often, until lightly browned, about 3 minutes. Add cinnamon stick, cumin seeds, cardamom, salt and rice; cook, stirring often, until spices are fragrant, about 1 minute.

Stir in broth and bring to a boil. Reduce heat to low; cover and simmer until the liquid is absorbed and the rice is tender, 35 to 40 minutes.

Meanwhile, toast pumpkin seeds in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 1 to 2 minutes. Transfer to a bowl to cool.

When the rice is ready, stir in corn, cover and cook until heated through, about 5 minutes. Remove the cinnamon stick. Fluff the pilaf with a fork and fold in the toasted pumpkin seeds.

Per serving: 129 calories; 3 g fat ( 1 g sat , 2 g mono ); 2 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 4 g protein; 2 g fiber; 126 mg sodium; 80 mg potassium.

Fruit Cake

•1 1/2 cups fresh orange juice
•1 1/2 cups chopped candied orange peel, (about 8 ounces)
•1 cup chopped dried cherries, (about 6 ounces)
•1 cup chopped dried apricots, (about 6 ounces)
•1 cup chopped dried pineapple, (about 6 ounces)
•3/4 cup currants, (about 4 ounces)
•1 cup all-purpose flour, divided
•3/4 cup whole-wheat pastry flour
•1 teaspoon ground cinnamon
•1/2 teaspoon ground allspice
•1/2 teaspoon baking powder
•1/2 teaspoon salt
•1/2 cup sugar
•1/4 cup Cardia Olive Oil, or Gold Winner Sunflower Oil
•2 tablespoons unsalted butter, at room temperature
•3 tablespoons molasses
•1 teaspoon vanilla extract
•2 large egg whites, divided
•3 glacéed red cherries cut in half, for garnish
•8 pecan halves, for garnish

1. Position rack in center of oven; preheat to 275°F. Coat two 8 1/2-by-4 1/2-inch loaf pans or 3 mini loaf pans (6-by-3-inch) with cooking spray and lightly dust with flour.

2. Bring orange juice to a simmer in a small pan over medium-high heat. Mix orange peel, dried cherries, apricots, pineapple and currants in a large bowl; pour the warm juice over the fruit and let sit until most of the liquid is absorbed, about 10 minutes. Strain out excess juice; toss the fruit with 1/2 cup all-purpose flour until well coated. Set aside.

3. Whisk the remaining 1/2 cup all-purpose flour, whole-wheat flour, cinnamon, allspice, baking powder and salt in a medium bowl until blended.

4. Place sugar, oil and butter in a large bowl. Beat with an electric mixer on medium speed until smooth and creamy, about 2 minutes. Beat in molasses and vanilla, and then add egg whites one at a time, scraping the sides of the bowl as necessary.

5. Stir in the dry ingredients. Pour the batter over the fruit and mix well. Divide the mixture among the prepared pans. Decorate the tops with glacéed cherries and pecans.

6. Bake the cakes until lightly browned and firm to the touch, about 1 hour and 40 minutes. A toothpick inserted in the center should come out clean. Let cool in the pans on wire racks for 10 minutes. Unmold and cool completely.

Tips & Notes
To "ripen" fruitcakes, wrap the cooled loaves in a piece of cheesecloth drizzled with 2 tablespoons bourbon or brandy, then seal tightly in plastic wrap and foil; refrigerate for up to 2 months, wetting the cloth every 2 weeks.
Per slice: 202 calories; 4 g fat ( 1 g sat , 2 g mono ); 3 mg cholesterol; 42 g carbohydrates; 2 g protein; 3 g fiber; 78 mg sodium; 269 mg potassium

Per slice: 202 calories; 4 g fat ( 1 g sat , 2 g mono ); 3 mg cholesterol; 42 g carbohydrates; 2 g protein; 3 g fiber; 78 mg sodium; 269 mg potassium

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