rashmee parent chef recipes

Parent Circle / July 201146

Mexican style square parathas Makes 2 parathas

INGREDIENTSWhole wheat flour

Onions

Tomatoes

Garlic

Jalapenos*

Rajma

Cheese

Oil

Cumin powder

Oregano

Salt to taste

*a variety of fat green chillies

METHOD

1.Soak the Rajma overnight and pres-sure cook. Grind it to form a coarse paste, keep aside.

2.Pour 2 tsp oil in a pan, throw in the onions, garlic and tomatoes, and sauté

6.Repeat with the other ball.

7.Serve with mint chutney or sour cream.

Mushroom brushetta Serves: 1

INGREDIENTS

Whole wheat bread

Tomatoes

Garlic

Mushrooms

Olive oil

Oregano

Salt to taste

METHOD

1.Sauté tomatoes and garlic in ½ tsp olive oil till the tomatoes are done and become thick in consistency. Season with salt and oregano.

This interesting paratha variation is rich in protein as it incorporates Rajma, and makes for a power-packed lunch. Athletes need protein to repair muscle. A cup of cooked beans supplements 45 percent of the daily fibre requirement.

A great appetizer, this mushroom-tomato combo is loaded with the antioxidant ‘lycopene’ from the tomatoes and protein from the mushrooms. Lycopene lowers blood cholesterol levels. Compared to vegetable proteins, mush-room protein is rich in essential amino acids, that can be easily absorbed. Enjoy it as a snack or as an accompa-niment with the main course.

2.Sauté mushrooms in ½ tsp olive oil till done.

3.Make round shapes of the 4 slices of bread.

4.Top them with the tomato and mushroom.

5.Grill in an oven for 10 minutes till crisp.

6.Drizzle with 2 tsp olive oil and serve hot.

7.Alternatively, a tava can be used to brown the bread before topping it.

till done. Add the Rajma paste, chopped jalapenos, grated cheese, spices and salt, and cook for 2 minutes.

3.Make smooth dough with the whole wheat flour and divide into 2 balls.

4.Roll out one ball into a chapathi, place the stuffing in the centre and fold the chapathi on all four sides to form a square.

5.Shallow fry the chapathi with the folded side down, till crisp and done. Turn it over and fry till the other side is done.

Rashmee Ramkumar

¼ cup

2 tbsp finely chopped


2 pods finely chopped


2 tbsp

1 tsp grated

2 tbsp

1 tsp

1/2 tsp

4 slices

2 tbsp deseeded and finely chopped

4 pods finely chopped


1 tsp + 2 tsp

1/2 tsp

parent chef

www.parentcircle.in 47

This is a sure winner with kids and is healthy too, as it blends the good-ness of a wide variety of vegetables and iron-rich spinach. A high calorie dish, it is an ideal supplement after strenuous sports activities. Teen athletes need 2000-4000 calories per day to achieve their goals.

Spinach and vegetable au gratin Serves: 2

INGREDIENTSFor the white sauce:

Milk

Maida

Butter

Nutmeg powder

Oregano

Salt and pepper to taste

METHOD

1.Sauté the maida in the butter till light brown.

2.Gradually pour in the milk and keep stirring till it thickens to a sauce consist-ency. Make sure there are no lumps.

3.Throw in the spices and salt, and mix.

FOR THE VEGETABLESOnion

Garlic

Capsicum

Zucchini*

Spinach

Baby corn

Butter

Black olives

Cheese

Bread crumbs

Salt and pepper to taste

METHOD

1.Sauté all the vegetables except spin-ach in the butter till done.

2.Add the chopped spinach leaves and cook for 2 minutes.

3.Season with salt and pepper.

ASSEMBLING

1. Mix in the vegetables into the white sauce.

2. Transfer them to a baking bowl, top with grated cheese and bread crumbs. Grill it in an oven for 14 minutes or till the top layer turns golden brown.

3. Garnish with olives.

3. Serve hot.

*(Available in upmarket stores like Amma Naana, Fresh@, Pazhamudir Nilayam)

Mango and banana yoghurt smoothie Serves: 1

INGREDIENTS

Ripe Mango

Banana

Vanilla custard powder

Hung yoghurt*

Sugar

*(curd is poured in a cloth and hung, allowing the whey to drip out completely)

METHOD

Blend all the ingredients in a mixer and serve chilled in a tall glass. n

Rashmee Ramkumar is a Chennai based nutrition-ist who loves trying out healthy and tasty recipes.

A high-energy, easy-to-prepare drink, it is ideal for consumption a couple of hours before any sports activity. It has the goodness of probiotics from yoghurt that aids digestion, and vitamins from fruits that keep us healthy. Packed with potassium, vitamins and fibre, bananas are an excellent source of energy for athletes. Mangoes add a rich tropical flavour to the drink and are also packed with nutrients.

320 ml

2 tbsp

2 tsp

a pinch

1 tsp







2 tsp

10 pieces

1 cube (3-4 tbsps)

1 tbsp

1/2 cup chopped

½ chopped

1 tsp

1 tbsp

1-2 tbsp

INGREDIENTS TO MAKE BATTER

Raw rice

Boiled rice

Tur dhal

Channa dhal

Urad dhal

Curry leaves

Asafoetida

Red chilly

Salt

¼ cup

¼ cup

¼ cup

2 tbsp

1 tbsp

few leaves

1 tsp

3-4

to taste

Makes 12 mini adais (4 portions of 3 adais each)

Makes 6 triangular club sandwiches

This favourite dish from Chennai is a judicious blend of cereals and lentils making it very healthy. The nutritional value of the ‘adai’ can be increased by adding vegetables. This increases the visual appeal as well as the taste. This protein and fibre rich dish can be served as a snack or a meal.

2. To one portion, add the carrot after leaving some for garnishing each adai.

3. To the second portion, add the spinach leaving some for garnishing each adai.

4. Repeat the same with onions for the third portion.

5. Pour out mini adais on the tawa to form rounds of approximately 7 cm diameter.

Shallow fry with oil on both sides till golden brown and crisp.

6. Garnish the carrot adais with carrot and so on.

7. Serve hot with chutney or sambar.

8. Each portion can have one carrot adai, one spinach adai and an onion adai to offer variation.

METHOD

1. Let the batter ingredients soak for 4-5 hours.

2. Grind into a coarse paste slightly thicker than dosa batter.

ASSEMBLING THE ADAI

1. Split the batter into 3 portions.

INGREDIENTS

BreadButterTomatoFor the paneer stuffingPaneerCumin powderGarlic powder

Butter

For the green chutney

PudinaCorianderRoasted peanutsGarlicLimeGreen chilly

Salt

METHOD

1. Butter the slices of bread.

2. Sauté the paneer in ½ tsp butter along with the cumin powder and garlic powder.

3. Grind together all the ingredients for the green

chutney into a fine paste.

4. Using 3 slices of bread for each sandwich assemble the sandwich by applying green chutney onto two of the buttered slices. The paneer filling and sliced tomato can be applied on the third buttered slice. Sandwich them in such a way that the slice with the filling comes between the two chutney slices.

5. Cut into 2 triangles and secure each with a toothpick.

6. Repeat along with the other six slices.

This club sandwich incorporates an interesting peanut, mint and coriander chutney along with paneer making it an iron and protein rich dish. Double-decker sandwiches are easy to pack in lunch boxes and offer a wholesome meal. The colourful tri-layer is appealing to the eye and children would simply love to eat them.

Children love colours and food presented attractively. Keeping in mind

our Independence Day celebrations, we have introduced foods that have

shades of saffron, white and green on them.

Rashmee Ramkumar

parent chef

3 tbsp (grated)

3 tbsp (finely chopped)


3 tbsp

9 slices

6 tsp

2 medium (thinly sliced)

1 cup (grated)

2 tsp

1 tsp

1/2 tsp

½ bunch

½ bunch

1/2 cup

4 pods

1 tsp

1 large

to taste

VegetablesCarrotSpinachOnionOil

(available in super markets)

METHOD

1. Beat the hung curd along with the icing sugar till it is lump free.

2. Add in the elaichi powder and mix well.

3. Separate this mixture into 3 portions.

Exotic vegetables in honey mustard dressing

Serves 4

Serves 4

4. To one portion add the chopped pistachio and green colouring.

5. To the second portion add saffron and orange colouring.

6. Keep the third portion as plain white.

7. Pipe the 3 portions using

a cone onto individual bowls as desired and garnish with chopped pistachio and saffron.

8. Refrigerate till you serve.

This aromatic Gujarati dessert is a healthy alternative to ice cream. It is relatively low calorie and protein rich. Children usually love the creamy texture of this dish and parents can experiment with a wide variety of flavours and colours. This extremely simple dish can be made by the children themselves.

INGREDIENTS

For the saladCarrotZucchiniBroccoliLettuceFor the dressingHoney

Mustard powder

VinegarOlive oilSalad seasoning

Salt

METHOD1. Whisk all ingredients for the

dressing.

2. Blanch the vegetables. To

do this, put them in boiling

water for 4-5 minutes till

slightly done but still crisp.

Use a mesh sieve to keep the

vegetables immersed in boiling

water. Immediately put them in

ice cold water to maintain their

crisp texture and colour.

3. Alternatively the vegetables

can be microwaved or steamed

for 3 to 4 minutes.

4. Arrange the blanched

vegetables on a bed of lettuce

and top them up with the

dressing.

5. Add some more salt and

salad seasoning to taste.

6. Serve cold or at room

temperature.

Exotic vegetables are available easily these days and offer a variety to the daily menu. Broccoli with its cancer-fighting properties, zucchini with its high folate and potassium content and lettuce with its high iron content make this dish a very nutritious one. The honey mustard dressing offers an interesting tangy-sweet taste.

Rashmee Ramkumar is a Chennai-based nutritionist who loves experimenting with healthy and tasty recipes.

2 cups

1 ½ cups

3 - 4 tsp

few strands


few drops

(made from 1200 ml yoghurt hung for 3 to 4 hours in a muslin cloth)

INGREDIENTS

Hung curd

Icing sugar

Elaichi powder

Saffron

Pistachio

Green and orange colouring

1 cup (cut into cubes)

1 cup (cut into cubes)

2 cups (as small florets)

for garnishing

2 tbsp

3 tsp

2 tbsp

2 tbsp

to taste

to taste




Parent Circle / October 201158

INGREDIENTS Maida 1 cup Ghee 2 tsp Oregano 1/2 tsp Basil 1/2 tsp Ajwain 1/2 tsp Cold water to knead Salt to taste Oil for deep frying

METHOD Rub ghee into the maida till it resembles crumbs. Add salt, ajwain and herbs and knead with cold water to form a very stiff dough.

Roll out on a lightly floured surface and stamp out rounds.

Prick the rounds with a fork at several places (to avoid puffing up) and fry in hot oil till golden brown. Cool and store in an air-tight container.

Mixed Herb Mathri MAKES 20 – 25 MATHRIS

INGREDIENTS Kiwi fruit 2 Home-made paneer 1 cup (made by curdling 1 litre milk)* Icing sugar 8 tbsp Cardamom powder 1/2 tsp

* Milk should be curdled by adding quarter cup whey water or 2 tsp lime juice. It should then be hung in a muslin cloth for 20 minutes till the whey water is drained. Do not press out excess water. The whey water can be collected and reused later for making more paneer or can be used to make chapathi dough. Bengali sweets cannot be made with paneer bought from the shop.

METHOD Knead the paneer for 3 minutes on a clean surface after the excess water has drained out, while it is still moist.

Kiwi Sandesh

SERVES 4

Add the icing sugar and cardamom powder and continue kneading for 2 more minutes.

Place the mixture on very low flame and stir till the raw smell of the paneer goes and the mixture forms a soft dough. Do not overheat. Knead the dough again and form desired shapes. Make a small indent on top of the sandesh and place segments of kiwi fruit.

Refrigerate and serve chilled.

QUICK ’N EASY Diwali Delights

by Rashmee Ramkumar

parent chef


Seetaphal Rabdi SERVES 4 – 5

METHOD

Keep aside a few spoons of milk and boil the rest. Add the khova to the hot milk and allow it to dissolve completely.

Add sugar and cook for another 2 minutes. Dissolve the corn flour in the little milk kept aside and add to the above mixture. Stir continuously to avoid lumps, till it thickens.

Allow the mixture to cool. Deseed the custard apple and add the pulp to the cooled mixture. Refrigerate. Garnish with chopped pistachios, saffron and rose petals. Serve chilled. n

Fruit and Nut Chocolate Fudge

MAKES 15 FUDGE BALLS

INGREDIENTS

Milk powder 2 cups Cocoa 2 tbsp Sugar 1 ½ cups Water 3/4th cup Butter 1/3rd cup Raisins 2 tbsp Walnuts 2 tbsp (chopped)

METHOD

Mix the sugar and water and heat till it reaches 1 string consistency (a little thicker than a gulab jamun sugar syrup).

Add the butter and switch off flame after it melts.

Stir in the milk powder and cocoa mixture along with the raisins and nuts and mix.

Pour onto a greased plate. Shape into balls after it has cooled. Alternatively it can also be cut into squares and served.

}To be sieved together

RASHMEE RAMKUMAR IS A CHENNAI-BASED NUTRITIONIST WHO

RUNS HER OWN BAKING ENTERPRISE SNOW FROSTING.

INGREDIENTSCustard apple (seetaphal) 4 Milk 500 ml Khova 200gm Sugar 8-10 tbsp (heaped) Cornflour 1 1/2 tsp Pistachios, saffron and rose petals To garnish

Parent Circle / January 201248

BY RASHMEE RAMKUMAR

INGREDIENTS Chick peas 3 cups (Boiled) Jalapenos 7 Beetroot 1 small Coriander ¼ bunch Garlic 6 pods Lime juice 3 tsp Roasted sesame seeds 3 tsp Olive oil 3 tsp Cumin powder 1 and ½ tsp Chopped parsley 3 tsp METHOD Jalapeno hummus: Blend 1 cup boiled chick peas with jalapenos, 2 pods garlic,1 tsp lime juice,1 tsp sesame seeds , 1 tsp olive oil and half tsp cumin powder into a smooth paste using required quantity of water. Serve chilled garnished with chopped parsley and olive oil. Beetroot hummus: repeat above procedure using boiled beetroot while blending. Coriander hummus: repeat above procedure using coriander while blending.

Flavoured Hummus Makes 3 cups

A dip or spread made from mashed chickpeas

INGREDIENTS Long grain rice 1 cup (uncooked) Saffron generous pinch Milk half cup Onion 1 large Yellow capsicum 1 medium Raisins ¼ cup Ghee 4 tsp Garlic 5 pods Chili flakes 1 tsp Parsley 1 tsp METHOD Cook the rice along with half cup milk, 1 cup water, saffron, chilly flakes, 1 tsp ghee and required salt. Cool rice and set aside. Finely slice the onions and garlic and caramelize in 1 tsp sugar and 1 tsp ghee till golden brown. Finely slice the yellow capsicum and sauté in 1 tsp ghee. Sauté raisins in 1 tsp ghee till golden brown. Place rice on a bed of lettuce. Top with caramelized onions and garlic, yellow capsicum and raisins. Garnish with finely chopped parsley and serve hot.

Turkish saffron rice Serves 2

An aromatic rice flavoured with rich saffron and a generous sprinkling of raisins

Mediterranean Menu

parentchef


Whole wheat pita bread Makes 10

INGREDIENTS Whole wheat flour 1 cup Fresh yeast 1 tbsp (available in super markets)* Honey 1 tsp Salt 1 tsp Olive oil 2 tsp METHOD Dissolve yeast, salt and honey in ¼ cup water (luke warm) and allow to rest for 10 minutes till it foams. Place the whole wheat flour in a large mixing bowl and make a well in the centre. Add the oil and yeast mixture and knead well to form a smooth dough. Oil the vessel and place dough. Cover with wet muslin cloth and set aside in a warm place for half hour till the dough doubles in volume. Knead the dough again on a lightly floured surface to remove air. Roll out into small chapathis and place on a hot tava. When bubbles start to appear, turn over and press lightly with a tissue or cloth till it puffs up. Do not use oil or place on direct fire like phulkas. Serve warm. *Fresh yeast can be substituted with 1 tsp active dried yeast pellets.

Allow rising time of at least 2 hours.

A round leavened pocket bread, made here with whole wheat flour to add to the nutritional value

INGREDIENTS Chick peas 3 cups boiled Onion 1 large (finely chopped) Garlic 5 pods Coriander ¼ bunch Parsley ¼ bunch Cumin powder 1 tsp Chilly flakes 1 tsp Crushed whole pepper 1 tsp Corn flour 2 tblsp Salt to taste Olive oil to fry METHOD Blend all ingredients in a food processor without water to form a thick paste (like tikki/cutlet dough). Shape into small balls; flatten out like cutlets and deep fry in medium hot olive oil till crisp and golden brown. If cutlet disintegrates while frying, dip in a thin corn flour batter before frying.

Falafel Makes 15-20

Deep-fried ball or patty made from ground chickpeas. Falafel is usually served in a pita bread, which acts as a pocket

The Mediterranean diet is known to be one of the healthiest diets in the world offering a judicious blend of all nutrients. The diet involves high consumption of olive oil, legumes, unrefined cereals, fruits and vegetables along with moderate consumption of dairy (cheese and yogurt), fish and wine and a low consumption of meat. The traditional Mediterranean diet has shown tremendous benefit in fighting heart disease, cancer and diabetes.

RASHMEE RAMKUMAR IS A CHENNAI-BASED NUTRITIONIST WHO RUNS

HER OWN BAKING ENTERPRISE ‘SNOW FROSTING’.

Parent Circle / March 201250

INGREDIENTS: Milk : 400 ml Sugar : 6-8 tsp Banana : 1 large Strawberry : 200gm Sapota : 1 medium Badam : 10 (soaked and peeled) Walnuts : 1 tbsp METHOD: Blend the nuts along with 2 tbsp milk to a fine paste and strain if desired. Blend remaining milk with fruits and sugar. Add in the nuts paste to the above mixture and stir. Serve chilled.

FRUIT AND NUT MILKSHAKE MAKES 3 GLASSES

INGREDIENTS: Beaten rice/aval/poha : 200 gm Cabbage : 3 tbsp (finely chopped) Carrot : 3 tbsp (finely chopped) Spring onions : 5 tbsp (finely chopped along with the green stem) Spinach : 3 tbsp (finely chopped) Capsicum (all colours) : 3 tbsp (finely chopped) Garlic : 1 tbsp (finely chopped) Chilly flakes : 1 tsp Soy sauce : 1 tsp Pepper : ½ tsp Salt : to taste Sugar : 1 tsp Oil : 2 tsp METHOD: Soak poha in ½ tsp soy sauce and required amount of water for half an hour. Strain and keep aside. Heat 2 tsp oil. Saute garlic for a minute. Add capsicum, cabbage, carrots, spinach and spring onions one at a time and stir-fry with ½ tsp soy sauce, salt and sugar on a high flame for 2 minutes each. Stir in the poha. Add chilly flakes and pepper. Garnish with spring onions and serve hot.

Banana has the

highest amount

of digestible

carbohydrates making

it a great breakfast

option! Research shows

that nuts are ‘brain

foods’.

CHINESE STYLESTIR-FRIED POHA SERVES 3

Beaten rice or poha is fat, cholesterol and sodium free. In addition, it is a great source of 11 essential vitamins and minerals particularly iron.

BY RASHMEE RAMKUMAR

parent chef


FOR THE PROTEIN PATTY: INGREDIENTS: Sprouts : 200 gm Sweet corn kernels : 2 tbsp Oregano : 3 tsp Cornflour : 1 tsp Chilly flakes : 1 tsp Bread crumbs : 5 tbsp Salt : to taste Oil : to shallow fry METHOD: Pressure cook the corn and sprouts till well done. Add salt, cornflour and spices and knead into a thick dough. Shape into large patties and coat with bread crumbs. Place in refrigerator for half an hour. Remove and shallow fry with little oil on a tawa till golden brown on both sides. TO ASSEMBLE: Toast 2 slices of brown bread. Place slices of cucumber, tomato and lettuce along with the protein patty between the bread and serve warm.

PROTEIN PATTY AND BROWN BREAD SANDWICH MAKES 5 PATTIES

INGREDIENTS: Flour : 90 gm Baking soda : ½ tsp Salt : ½ tsp Cinnamon powder : 1/4 tsp Butter : 110 gm Brown sugar : 100g Castor sugar : 40 g Egg : 1 Dates and figs : 50 g (finely chopped) Instant oats : 130 g Vanilla essence : 1/2 tsp METHOD: Sift flour, salt, baking soda and cinnamon powder and keep aside. Cream the butter and sugars till light and fluffy. Add in the egg and essence and beat the mixture. Add sifted flour, oats and dry fruits and mix till a dough consistency is reached. Wrap dough in cling film and place in refrigerator for half an hour. Preheat oven to 180°C. Shape dough into rectangular bars (approx 3’x1’), place on baking paper and bake for 15-17 minutes at 180°C or till brown. Cool bars on wire rack and keep in an air-tight container.

OATS, FIG & DATE BARSMAKES 30 BARS

Sprouts are consid

ered

as wonder foods. Extra

intake of protein

at

breakfast has sho

wn

“greater initial and

sustained fullness

throughout the day

.”

Oats is an excellent breakfast option as the high dietary fibre in oats helps to make one feel full faster and longer.

RASHMEE RAMKUMAR IS A CHENNAI-BASED

NUTRITIONIST WHO RUNS HER OWN BAKING

ENTERPRISE ‘SNOW FROSTING’.

rashmee parent chef recipes

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