Tag: Healthy Recipe

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Healthy Tangy Spicy Peanut Chutney- No Onion, No Garlic

Peanut Chutney also known as Groundnut Chutney is a flavourful, delicious Indian chutney.  It is an easy and a tasty chutney made with peanuts and is served popularly along with South Indian breakfast dishes. The texture of this chutney is thick and creamy with of course great blend of flavours. Among all the other Indian chutneys, this groundnut chutney is quite unique, given that there is no addition of coconut, onion or garlic. 

It is made with just few everyday ingredients and is flavour bomb. You can serve this chutney with idlis, dosas, Indian savoury pancakes, pakoras, flatbreads or wraps. It is excellent to brighten up your meal and add a lot flavour to your dish. 

This Indian peanut chutney is protein-packed and boost the nutrition profile of your everyday breakfast meal and it is naturally vegan too. I made this Iron Rich Pancake for breakfast. It is made with chickpea flour and sattu, both of which are great sources of protein as well. But I wanted to add more protein to my vegetarian meal, so I decided to make this Peanut Chutney. One bite of this and the flavours just blew my mind. You guys have to try this to believe it. You can also try pairing this chutney with this Semolina pancakes or this Karnataka style Coconut dosa.

I kept this recipe in some way traditional by using raw peanuts which are roasted and then ground with other ingredients. I have also kept the skin of the peanuts. Peanut skins have the highest antioxidant levels compared to other parts of the peanut, and roasted peanut with skins have a high antioxidant capacity. 

The traditional version is usually made with only 6 ingredients such as roasted peanuts, garlic, green chilies, cumin seeds, salt and tamarind. All of these are ground with water to a smooth chutney & most often it is not tempered.

The traditional version is great too but I’ll share with you a way to add maximum punch with minimal ingredients that you will actually always make this peanut chutney without onion and garlic. This flavourful chutney can also be taken in any vrat. So save this recipe for your next Navratri fast.

How to make Peanut Chutney?

Ingredients 

  1. Raw Peanuts: 1/2 cup
  2. Roma Tomato: 1 medium size
  3. Dry Red Chillies: 3 (you can increase or decrease chilli as per your liking)
  4. Salt to taste
  5. Groundnut oil: 1 tbsp
  6. Lemon juice: 2 tbsps or to taste
  7. Water: 1/4th cup or as required

For Tempering 

  1. Groundnut oil: 1 tbsp
  2. Mustard seeds: 1/2 tsp
  3. Curry leaves: 5-6

Instructions

  • In a flat bottom pan, heat 1 tbsp oil to a medium heat. Add raw peanuts and roast till they change colour and become fragrant. 
  • Once peanuts are roasted, in the same pan add roughly chopped tomato, salt and dried chilli. Cook on a medium to low flame till tomato becomes mushy. If the need be, you can sprinkle some water to cook tomato.
  • Remove from heat and allow it to cool a little. Then add everything to a mixer grinder. Add lemon juice and 1/8th cup of water. 
  • Give it a blitz. Now add remaining water and blend till it becomes smooth and creamy. You can add more water if required but don’t add too much. Add little at a time. 
  • Empty the chutney into a bowl. For tempering, heat a tbsp of oil. Add mustard seeds and asafoetida/hing. Let mustard seeds splutter. Turn off the flame. 
  • Now add curry leaves and swirl it around. Let curry leaves rest in oil for 15-20 seconds then add this tempering to the chutney and mix well.
  • Check for salt and lemon juice. Adjust as per your liking. Your chutney is ready to serve.

Notes: 

  1. You can adjust the consistency by adding less or more water, but do not make the consistency runny or thin.
  2. Store your peanut chutney in an air-tight container. Refrigerate and use within a week.
  3. To make groundnut chutney, always use fresh dry peanuts. Do not use peanuts that have gone rancid.
  4. In case raw peanuts are not available, you can make this chutney with roasted salted peanuts. In that case, please be mindful of additional salt. 
  5. You can replace lemon juice with tamarind. Rinse or soak the tamarind in some water before you blend it with the remaining ingredients.

I genuinely encourage you to try this recipe because it is absolutely delicious. Do let me know in the comments section if try this recipe. Happy eating! 🙂

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Indian Spiced Healthy Plum Chutney- Aloo Bukhara Chutney

Dip, lick or eat.. This chutney is absolutely delicious. Indian Plum Chutney also known as Aloo Bukhara Chutney is a flavor bomb. It is spicy, tangy and a sweet condiment. I made this chutney for the first time in 2019. It happened by chance. I had no intention of making plum chutney. It was only when my husband got so many organic plums that we got tired of eating them. They were just lying around the kitchen counter and no one spared them a glance. They kept getting riper and riper and before they became overripe it caught my attention. And thank God they did otherwise I would have never made this chutney. 

Plums are packed with nutrients. It contains vitamin K, vitamin B3, vitamin B2, vitamin A, vitamin B6, copper, manganese, potassium & phosphorus. Plums also contain antioxidants which will help repair damaged cells and fight free radicals. The antioxidants in plums have powerful anti-inflammatory properties better than any other stone fruit. Also, if you or your child has constipation issues then, a little bit of this chutney can help in easy bowel movement because fibre in plums is extremely good. In Ayurveda, plums are known to aid digestion and strengthen immune system.

Plums are in season and before this amazingly nutritious and yummy stone fruit goes out of season you have got to make this yummy chutney for your family. I promise kids will love it too.

Fun ways to use this Chutney

  1. Use it as a spread for wraps, sandwiches, burgers or a toast.
  2. Use as a substitute for BBQ sauce for pork chops or chicken
  3. It can be an excellent addition to your cheese board to add more dimension and flavour. 
  4. My favourite way is to have it with dal and rice or with simple plain Parantha.

Recipe Ingredients

Plums: Always use black ripe plums that have tart skin and sweet flesh for making plum chutney.

Spices: I have used ginger, garam masala, chilli powder, kalonji (Nigella seeds), nutmeg powder, cinnamon, bayleaf, cloves and peppercorn. If you don’t have some spices, you can still make this chutney without it.

Sweetness: For sweetness I have used jaggery powder. Apart from adding nutrition, jaggery add its own earthy rich caramel flavour. You can use other sweetener like coconut sugar, palm sugar.

Black Salt or Kala Namak: Black salt has a distinct tangy and pungent flavour. It tends to give a dish a rich umami flavour. It also helps to aid digestion. You can substitute black salt with Himalayan Pink Salt.

Recipe: makes 500 grams Chutney

Ingredients

  1. Plums: 1 kg
  2. Jaggery: 250 grams
  3. Rock salt to taste: 1.5 tsp or as per taste
  4. Red chilli powder: 1/2 tsp
  5. Minced ginger: 1 tbsp
  6. Garam masala: 1/2 tsp
  7. Any Non-fragrant Oil: 2 tbsps (I used groundnut oil)
  8. Water: 1/2 cup
  9. Nigella seeds/Kalongi: 1/4th tsp
  10. Nutmeg powder: a pinch

Whole Spices

  • Bayleaf: 1
  • Cinnamon stick: 1” long
  • Cloves: 4 
  • Peppercorns: 6

Instructions

  • Chop plums roughly and add ginger to it. 
  • In a wok, heat oil. Add bayleaf, kalongi or nigella seeds, cloves, cinnamon and black peppercorns.
  • After 30 seconds, add plum and ginger mix. Cook for a minute. 
  • Break jaggery into small pieces and add to plums.
  • Stir well and let jaggery dissolve. 
  • Then add salt, red chilli powder & garam masala. Mix well. Cook for 2 minutes.
  • Now add water and let it cook for about 30 minutes or till it gets thick and jammy. 
  • Keep stirring in between. 
  • Finish it with some grated nutmeg in the end. Mix well.
  • Let cool and the pour it in clean glass jars.

How to store Plum Chutney

Allow the chutney to cool completely before storing it in a clean dry airtight container. Refrigerate this chutney. It will last you approximately 3 to 4 weeks. However, if you are planning to make a large batch then do follow proper canning procedures. There is no point in going through all the processes of preserving, if it is going to spoil before you get to open the jar.

Notes

  • Fresh whole spices add more punch.
  • Try to get your hands on black salt or kala namak. It goes very well in this recipe.
  • Adjust sweetener as per your taste. When using ripe plums this recipe will yield a sweet tangy chutney, but not overly sweet.
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Cauliflower Potato Salad: 5 Twists You Will Not Think About

person holding cauliflower

If you’re looking for a lighter and healthier alternative to traditional potato salad, cauliflower potato salad is the perfect dish to satisfy your cravings. This delightful combination brings together the classic flavors and textures of potato salad with the nutritious goodness of cauliflower. In this mouthwatering and detailed blog post, we’ll provide you with a range of irresistible ideas and tips to create your own cauliflower potato salad, allowing you to enjoy a refreshing and nutritious side dish that will impress your family and friends. Get ready to explore the versatility of cauliflower and elevate your potato salad game to a whole new level! 🥔🥗

🥔 The Benefits of Cauliflower Cauliflower is a versatile cruciferous vegetable that offers a wide array of health benefits. By incorporating cauliflower into your potato salad, you can enjoy the following advantages:

  1. Nutrient-Rich: Cauliflower is a nutrient powerhouse, packed with essential vitamins and minerals. It is an excellent source of vitamin C, which supports immune function, and vitamin K, which promotes bone health. Additionally, cauliflower provides folate, potassium, and dietary fiber, all of which contribute to overall wellness.
  2. Low in Calories and Carbs: If you’re watching your calorie or carbohydrate intake, cauliflower is a fantastic substitute for some or all of the potatoes in your salad. Cauliflower is significantly lower in calories and carbs than potatoes, making it an ideal choice for those following a low-calorie or low-carb diet.
  3. High in Fiber: Fiber is crucial for a healthy digestive system and helps promote feelings of fullness. Cauliflower contains both soluble and insoluble fiber, which aids in digestion and supports a healthy gut.
  4. Versatile and Mild Flavor: Cauliflower has a mild, slightly nutty flavor that pairs well with a wide range of ingredients and seasonings. It readily absorbs flavors and can be adapted to various culinary styles, allowing you to create a cauliflower potato salad that suits your taste preferences.

🥗 Ideas for Cauliflower Potato Salad

  1. Classic Flavor: For a classic cauliflower potato salad, combine cooked cauliflower florets with boiled and cubed potatoes. Add finely diced red onion, celery, and fresh herbs like parsley and dill for added freshness. Toss the salad with a creamy dressing made from a combination of Greek yogurt, mayonnaise, Dijon mustard, apple cider vinegar, and a touch of honey or maple syrup. Season with salt, pepper, and any desired herbs or spices.
  2. Mediterranean Twist: Give your cauliflower potato salad a Mediterranean flair by adding ingredients like chopped cucumber, cherry tomatoes, Kalamata olives, crumbled feta cheese, and thinly sliced red onion. Drizzle the salad with a tangy dressing made from extra-virgin olive oil, lemon juice, minced garlic, dried oregano, and a pinch of sea salt and black pepper. Garnish with fresh basil leaves for an extra burst of flavor.
  3. Asian-Inspired Fusion: Infuse your cauliflower potato salad with Asian flavors by incorporating ingredients like sliced scallions, shredded carrots, chopped cilantro, and toasted sesame seeds. Create a dressing with a combination of soy sauce, rice vinegar, sesame oil, minced ginger, minced garlic, and a touch of honey or agave syrup. This Asian twist will add a delightful umami taste to your salad.
  4. Spicy Kick: For those who enjoy a bit of heat, add a spicy kick to your cauliflower potato salad. Roast the cauliflower florets to enhance their flavor and texture, and combine them with boiled and cubed potatoes. Incorporate ingredients like diced jalapeños, red chili flakes, chopped fresh cilantro, and a squeeze of lime juice. Create a tangy and spicy dressing using a mixture of lime juice, extra-virgin olive oil, honey or agave syrup, a pinch of cayenne pepper, and a dash of chili sauce. This variation will add a fiery twist to your salad.
  5. Herbaceous Delight: For a vibrant and herbaceous cauliflower potato salad, add a variety of fresh herbs to elevate the flavors. Include ingredients like chopped fresh basil, mint, parsley, dill, and chives. These aromatic herbs will provide a burst of freshness and complexity to your salad, enhancing the overall taste experience.

🥔💡 With these creative ideas and flavor combinations, you can transform your potato salad into a nutritious and flavorful dish by incorporating cauliflower. Experiment with different ingredients, dressings, and seasonings to suit your preferences and dietary needs. The versatility of cauliflower allows you to enjoy a lighter and healthier version of the classic potato salad, while still savoring the familiar flavors and textures. It’s time to elevate your culinary repertoire with a cauliflower potato salad that will leave everyone asking for seconds!