Know what you Eat -A platter consisting of Lemon Brown Rice, Pumpkin in Coconut Milk, Ginger Rasam(Spiced Soup), a cup of yogurt or butter milk(is not included in the click) and some dried fruits & nuts for dessert not only fills you up. It is a deliciious whole some meal with all the essential nutrients from all the food groups. White Pumpkin with a green and white covering can be found in Asian Indian grocery store. The inside of the pumpkin is snow white in color and has a neutral taste unlike the orange pumpkin with a sweet taste. The juice of raw white pumpkin is believed to be very good brain stimulant. Coconut Milk is a good source of a wide range of vitamins, minerals, potassium, folate and other vital nutrients. The bright orange pumpkin is loaded with an important antioxidant, beta-carotene. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.
Brown rice contains four times the fiber of white rice and powerful quantities of vitamin E, thiamin, riboflavin, niacin, vitamin B6, folic acid, potassium, magnesium, iron and over dozen other nutrients. A 12-year Harvard Medical School study found 49 percent less weight gain among women who regularly eat brown rice and other whole foods compared with those who eat more processed grains.
Ginger has been found to be helpful in blocking the harmful effects of prostaglandin, a substance that can lead to inflammation of the blood vessels in the brain and even cause migraines. Ginger has been associated with alleviation of the feeling of nausea, even in case of pregnant women. The anti-inflammatory properties of ginger make it effective in alleviation of the pain associated with rheumatoid arthritis. Ginger helps to promote warmth in the upper respiratory tract and thus, is quite effective in treating cold and flu. Those suffering from cramps, caused by stomach gas, have found ginger to be quite effective. Ginger makes the platelets less sticky and is thus, pretty helpful in case of circulatory disorders. The cineole content in ginger has been found to be a mood enhancer and can help in relieving stress. Ginger is a natural and effective mouth freshener and also aids digestion. Ginger reduces inflammation and also helps lower cholesterol. Ginger is good for those suffering from gas and bloating.
This Olan recipe is from my Sister and we all enjoyed this in our household and i am sure you will too. All these dishes are very popular South Indian dish and i substituted white rice with brown rice to make it even more healthier.
Olan(White & Red Pumpkin in Coconut Milk Sauce)
Ingredients
White Pumpkin - 2 cups(Slice into thin squares an inch in dimension)
Orange Pumpkin - 1 1/2 cups
Green Chili Slit into half - 4 or increase it if you want it more spicy
Salt - 1 1/2 tsp or as per taste
Water - 1/4 cup
Coconut Milk - 1 cup
Cooked Black eyed bean - 1/4 cup
Coconut Oil - 2 tsp
Method
1) In a pan add white pumpkin, orange pumpkin, green chili, salt and water.
2) Cover and cook till pumpkin is evenly cooked.
3) Now add the cooked black eyed bean and coconut milk to the cooked pumpkin.
4) Simmer for 5 minutes add 2tsp of coconut oil and switch off.
5) This tastes great with both roti and rice.
6) Note there is no tempering or garnishing in this dish.
Lemon(Brown) Rice
Ingredients
Cooked Brown Rice - 2 Cups
Lemon Juice - (Juice of 1 lemon taste and increase it to two based on the sourness of the lemon and to your taste)
Salt - 1 tsp or to taste
For tempering
Oil - 1 Tbsp (Increase this if you want the rice to be greasy)
Mustard seeds - 1/4 tsp
Channa Dal(Split Black Chick Pea) - 2 tsp
Curry leaves - handful
Green or Dry red Chili chopped - 2 (or increase it if you want more spicy)
Asafoetida powder - 1/8 tsp
Turmeric powder - 1 tsp
Grated ginger - 1/4 tsp
Roasted Peanuts - 1/4 cup
Method
1) Soak the channa dal in water for half and hour and drain the water completely and set it aside.
2) Soak brown rice in water for a minimum of 30 minutes.
3) Drain the water from the rice and measure 1 3/4th cup of water and add it to the rice and cook in a pressure cooker or in a pan till the rice is completely cooked.
4) Once the rice is cooked set it aside to cool completely.
5) Heat oil add the mustard seeds and once it stops spluttering add the asafoetida powder, channa dal, chilli, curry leaves, grated ginger and turmeric powder and saute for a minute till the chilli, curry leaves etc change the color slightly and switch off the stove.
6) Now add the salt, lemon juice to the tempering and add the cooked and cooled rice and mix till all the lemon juice and salt is evenly mixed.
7) Add the roasted peanuts to the rice and serve.
Ginger Rasam(Spiced Soup)
Ingredients
Ginger - 2 inch piece
Ripe Tomato - 1 small one
Green Chili - 1 or to taste
Grated Coconut - 1 tbsp
Salt - 1 tsp or to taste
Tamarind Paste - 1 tsp or if using raw tamarind soak gooseberry sized ball
Water - 3 cups
Cooked Thoor Dal - 1/4 cup(optional)
Asafoetida - very small piece or 1/4 tsp powder
Rasam powder - 1 tsp
Tempering
Oil or Ghee - 1 tsp
Mustard Seeds - 1/4 tsp
Curry leaves - 5 to 6 chopped
Method
1) Extract the tamarind pulp and add 1 1/2 cups of water to it.
2) Add salt, asafoetida and rasam powder to the tamarind water and let this simmer.
3) Grind the tomato, green chili, ginger and coconut to a coarse paste and add this paste along with the rest of the water to the tamarind water and spices. Let this boil till the raw smell is gone.
4) Now add the cooked dal(this is optional) and simmer for 5 minutes and switch off.
5) Heat oil add mustard seeds, once they stop spluttering add the curry leaves and switch off the stove.
6) Add this to the rasam and serve it hot.
Event Participation
1) The Olan goes to
WYF - Speciality Food hosted by EC.
2) The Lemon Rice goes to
Think Spice-Turmeric hosted by Sudeshna an event started by
Sunita.
3) This goes to
Healing Foods-Health Nut Challenge 3 hosted by Yasmeen.
4) This goes to
EFM-Variety Rice event hosted by Srilekha.
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