The

Original

CookbookOrganics

© The Energy and Resources Institute 2008

ISBN 978-81-7993-155-4

All rights reserved. No part of this publication may be reproduced in any formor by any means without prior permission of The Energy and Resources Institute.

Published byTERI PressThe Energy and Resources InstituteDarbari Seth Block Tel. 2468 2100 or 4150 4900IHC Complex E-mail teripress@teri.res.inLodhi Road Fax 2468 2144 or 2468 2145New Delhi 110 003 Web www.teriin.orgIndia India +91 Delhi (0) 11

Printed on recycled paper

Printed by Multiplexus (India), Delhi

Editor: Nasima AzizManaging Editor: Madhu Singh SirohiEditorial Coordinator: Roshni Sengupta

Art Director: Priyabrata Roy ChowdhuryConcept and Design: Archana SinghPhotographer: Kuntal KumarImage Researcher: Yukti Garg

The

Original

CookbookOrganics

The Energy and Resources Institute

Recipes for healthy living

byKuntal Kumar

byKuntal Kumar

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Contents

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2.

3.

4.

5.

INTRODUCTION

FOREWORD

JUICES

SAUCES, SPREADS, AND PICKLES

APPETISERS

ABOUT TERIWHY ORGANICS? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vi

THE ORGANIC TRYST: A MEMOIR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . viii

1. Lemon-Lime Ginger Drink . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12. Apricot-Pineapple-Strawberry Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13. Tropical Fruit Punch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24. Banana-Strawberry Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

1. Coriander Pesto . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52. Mango Ketchup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63. Roasted Tomato and Mint Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74. Banana Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85. Lemon Pickle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96. Apple Spread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117. Confit of Lemon or Orange . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 128. Apple Pickle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

1. Baby Spinach Salad, Grilled Onions, Tomato Vinaigrette . . . . . . . . . . . . . . . . . . . . . . . . . 172. Slow-roasted, risotto-filled Tomatoes, Garden Peas Sauce. . . . . . . . . . . . . . . . . . . . . . . . . 193. Zucchini with Yogurt Cheese filling, Beets and Beans Slaw, Sesame Vinaigrette . . . . . . . 224. Potato and Bean-sprouts Galette, Berry Chutney . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 255. Caesar Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 276. Roast Potato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 287. Chickpea Flour Pancakes, Lettuce with Onion Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . 308. Chilli Corn Fritters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 339. Red Beet and Gruyere Salad, Orange Vinaigrette . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3510. Stir-fried Bean-sprouts Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37l1. Pickled Beet and Apple Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

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1. Vegetable Stock . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 422. Carrot Ginger Vichyssoise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 433. Hot and Sour Mushroom Soup with Bean Curd. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 444. Tomato-Coriander Broth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 465. Pumpkin Bisque with Lime-Ginger Cream . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

1. Saffron Risotto with Steamed Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 522. Pasta Primavera . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 543. Roast Monkfish with Peas, Baby Chicory, Florentine Onions and Sauterne Velouté . . . . 564. Olives, Corn and Spinach Cannelloni . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 595. French Beans Sauté . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 626. Grilled Vegetable Lasagne, Mushroom Broth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 637. Himalayan Bean-sprouts Burger. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 668. Moroccan Vegetable and Chickpea Stew with Couscous . . . . . . . . . . . . . . . . . . . . . . . . . . 679. Bean Curd and Bean-sprouts in light Soy Sauce with Chinese Greens. . . . . . . . . . . . . . . . 6910. Haricot Beans and Bean-sprouts Strudel, Red Pepper Extract . . . . . . . . . . . . . . . . . . . . . . 7111. Cajun-spiced Tofu and Bell Pepper Brochette with Couscous . . . . . . . . . . . . . . . . . . . . . . 74l2. Kadhai Paneer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7813. Prawn Malai Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8014. Butter Chicken ( ) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8215. Vegetable Biryani . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84

1. Buttermilk Vanilla Pannacotta with Orange Sabayon and Wild Berry Gratin . . . . . . . . . 892. Lemon Grass and Peach Soup, Caramelized Blueberries . . . . . . . . . . . . . . . . . . . . . . . . . . 913. Hot Lemon Grass and Ginger Soufflé. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 944. Holy Basil and Yogurt Cake, Red Currant Compote. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 955. Country Apple and Cinnamon Cake, Vanilla Almond Sauce . . . . . . . . . . . . . . . . . . . . . . 976. Apple Sorbet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 997. Honey and Banana Parfait, Homemade Raspberry Sorbet . . . . . . . . . . . . . . . . . . . . . . . 1018. Saffron Poached Pears, Berry Sauce. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1039. Mango and Stevia Parfait . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105

107

110

Murg Makhni

SOUPS

MAIN COURSE DISHES

DESSERTS

GLOSSARY OF COOKING TERMS, INGREDIENTS AND EQUIPMENT . . . . . . . . . . . . .

GLOSSARY OF ORGANIC HERBS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

The Original Organics Cookbook v

The Original Organics Cookbook vii

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ION

The Energy and Resources Institute (TERI) is a not-for-profit, research institutewith focus on energy, environment and sustainable development.

TERI has undertaken a number of sustainable development initiatives in the hillregion of Uttarakhand to improve the quality and quantity of agricultural produceand to improve the socio-economic status of the farmers of that region.

One such initiative has been set up at Supi Farm which is at a height of 7,100 feet inthe district of Nainital. A herbal garden has been established to assess the suitabilityof various culinary, medicinal and aromatic plants under local conditions. Thesaplings of various species of herbs from the herbal garden are being provided tothe farmers so that they will have the confidence to grow these herbs on acommercial basis using bio-fertilisers, and get an additional source of revenue.

The agro-climatic conditions of Uttarakhand are well suited for the cultivation ofherbs, and water requirement is very low, leading to luxuriant growth even in dryseasons. The minimal water requirement is met through rain-water harvestingschemes.

TERI provides support to farmers not only in procuring the initial plantingmaterial but also by giving information about best farm practices and capacitybuilding. These initiatives are aimed towards helping the local farmers to diversifytheir crops and to develop village-based micro enterprises.

TERI is supplying culinary herbs to leading hotel chains in India as well assupermarkets and retail stores.

Switching to an organic diet from a conventional one provides a relatively simple way for parents toreduce their children's exposure to several pesticides as children receive up to four times moreexposure than adults to cancer-causing pesticides in foods because of their size and theirdeveloping bodies. Baby foods grown with pesticides show pesticide residues.

Organic farming bans artificial fertilizers which pollute our waters.

Organic agriculture preserves healthy soils and prevents loss of biodiversity which is criticalfor a balanced ecosystem for our planet.

Conventional farmers have ignored the value of preserving a diversity of seed varieties andthis has negatively affected soil quality.

The world can exist quite easily without man but it cannot exist without ants, bees, andother creatures.

Organic agriculture supports sustainable practices in farming– this is the future need of our planet.Organic agriculture saves energy because it uses more human energy and less fossil fuel.

Conventional agriculture prefers to selectively breed only those varieties which have fast growth andhigh production– this does not apply to organically grown food so it is likely to be more nutritiousand with more anti-oxidants.

Research suggests that pesticides and herbicides actually thwart the production of chemicals thatact as a plant's natural defence.

Organic foods are not genetically modified.

Since World War II, conventional agriculture has destroyed wildlife. Organic farming works withnature to nurture and protect wildlife.

In conventional farming farm workers have higher exposure to harmful pesticides whereasworkers on organic farms are not exposed to this hazard.

Many people prefer organic food because they say it tastes better. A number of top chefs chooseorganic foods for the pure taste of organics.

Organic food sales help small farmers. Although more and more large scale farms are making theconversion to organic practices, most organic farms are small independently owned-and-operatedfamily farms of less than 100 acres and represent one of the few viable strategies for the survivalof rural communities.

Eating organic foods supports a true economy. Conventional food prices do not reflect hidden costsborne by taxpayers, including subsidies, pesticide regulation and testing, hazardous waste disposaland environmental damage.

Organic foods meet high standards and organic certification is the public's best assurance thattheir food is grown and handled according to strict sustainable procedures.

A bout TERI

Why Organics?Eating organic foods reduces potential health risks. Over 400 differentpesticides are used in non-organic farming (conventional farming).Pesticides are poisons designed to kill living organisms and theirresidues are present in the foods we eat.

The United States Environmental Protection Agency (EPA) considers60% of all herbicides, 90% of all fungicides, and 30% of all insecticides aspotentially cancer causing. Many EPA-approved pesticides were registeredlong before extensive research linked these chemicals to cancer and otherdiseases.

The Original Organics Cookbook ix

The Organic Tryst: a Memoir

People express themselves through their inherent talents – somethrough painting, or music or dramatic skills and some throughthe food they prepare. Food has been the epicentre of humanactivity from time immemorial.

This book was conceived sometime in the year 2001 when Istarted my tryst with organic food courtesy TERI (The Energyand Resources Institute) located at Supi.

The visit to the organic farmland in Supi, a place close toNainital, was a case of serendipity. Each day was replete with thememories of my childhood when I was closest to nature. Theentire cultivation was well laid out in neat rows of terracefarming, meticulously drilled in modern-day organizationalconcepts. The soil was unspoilt, like the locals, and the aromawas fresh as if all the herbs were dancing in the wind to welcomeme – an experience that is one of its kind.

I have left the valleys far behind, but my tryst with organic foodcontinues. After visiting Supi, I began working with organicproducts in a focused way, and gained an in-depthunderstanding of their nature and value. Although I was wellestablished in my career I challenged myself to take a new pathand create recipes that would extract the best from organicproducts. My taste buds learnt to appreciate the differencebetween non-organic and organic food as my new-foundadventure continued.

I have grown very fond of the benevolent people at Supi who areeking out their livelihood in the rough mountain terrain. Theircontribution to the maintenance of the balance of MotherNature must be recognized. They are raising the awareness forsafe cultivation practices for pure food for the next generation. Iam sure one day they will be in the forefront of this movementcalled Organics which will pave the way for the sustainabledevelopment of Mankind and Nature.

Kitchen Talk

Never has food been so refined and people soadventurous and innovative as in the present day and itaugurs well for the future also. It is not just the chefswithin the industry but full credit must go to theinsatiable connoisseurs and food enthusiasts whodemand the best.

It is the health aspect that has awakened worldwideinterest in organic food and brought back to us theoriginal, long-forgotten pure taste and flavour.

The beautiful part of cooking is that you don't have toget it right the first time, unlike say, a brain surgeon!

As the song says: “We plan, we toil, we suffer in thehope of what? A camel load of idol's eye, the title deedsof Radio City, the empire of Asia, a trip to the moon?No, no, no, no…….simply to wake just in time to smellcoffee, bacon and eggs.”

In a book on food the writer conveys the excitementand the reader can taste it! The words for colour andperfume bring the food into your mouth. You getmentally prepared to tame the wild fire in yourprimitive cave to satisfy your senses – yes, an instinct asold as our origins.

Everyone has a different purpose in life: please followyour own dream. But be aware of the role of food inhealth and happiness. Through the highestconsciousness and awareness all your dreams foryourself and for your family will come true. Takingresponsibility for your own life is yours. Once youmake that special commitment to yourself, that sincerecommitment to change, it becomes so easy andeverything automatically starts to open up and changedoes come.

Right from the beginning, 'organics’ for me was simplylike my mother – in her life and in her kitcheneverything has been organic. The most remarkablething about my mother is that for the last thirty yearsshe has served the family nothing but leftovers. Theoriginal meal has never been found!

Foreword

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The Original Organics Cookbook xi

Acknowledgements

This book would not be possible without the loving supportof so many people who gave me the opportunity to find anew life along the path of Organics. The following is not ahierarchy since each person made a unique contribution.

First and foremost, to my wife and to my newly born son, forwhom I wish a TERIfic healthy life and a sense of gratitude tomother earth who grows the elixir of life.

To my parents who had shown me the importance ofunadulterated practices including the growing of organicfood in my kitchen garden.

I also wish to express my deepest gratitude to the peopleassociated with this wonderful organisation called TERI whogave me the opportunity to share my culinary beliefs with allof you. Mr. Joshi, Director TERI, has shared the samepassion.

Amit, my brother and colleague at TERI whose untiring spiritalways lifted my morale. His energy level was contagious ashe embarked upon so many assignments with consummateease.

To the very talented people with whom I have interacted atTERI and elsewhere who contributed to the success of thisproject behind the scenes.

Last but not the least, to the hardest working people on earth,the farmers and the facilitators at the Supi farm, who are themost unspoilt people inhabiting the entire mountain regionof Uttarakhand. I salute their organic endeavour which willshow the world a way of preserving and protecting ourmother earth for future generation.

To my Editor, Nasima Aziz, whose passion for detail hassaved me many a blush as a novice writer.

KUNTAL KUMAR

Kitchen Garden

Mention kitchen garden and you will see a smileon my face. My house is endowed with a biggarden and even though we outsource some of theherbs, we do grow a number of them according totheir season. A walk around the garden and thesenses are replete with the feast of myriad aromasof herbs and the colour and contrast of differentvegetables and fruits.

To watch them grow is a marvellous visualexperience and you definitely know that what youare bringing to the kitchen is the freshest and best,directly delivered from the garden.

Like my kitchen garden, my family has also grownand my toddler has a diet of healthy organic foodwell supplemented with productive physicalactivities. So I can point you in the organicsdirection with conviction and with many deliciousrecipes that could grace your table.

Please accept this INVITATION to a long andhealthy life, through the laws of nature and the re-discovery of the philosophy of the ancient sages ofIndia, with the commitment to eat only healthyorganic food.

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ropical Fruit Punch

anana-StrawberrySmoothie

Apricot-Pineapple-Strawberry Shake

L emon-LimeGinger Drink

Raw fruit and vegetables are rich in vitamins,minerals and enzymes. Juices are pure life-force, rapidly assimilated into the bloodstream as they require little digestion.Specific fruits and vegetables havetherapeutic properties and can be used totreat minor health conditions.

Apple juice: Stimulates the vitality andstrength of the body; mitigates anaemia.

Grape juice: Relieves coughs and migraine;loosens phlegm; a good laxative.

Pineapple juice: Strengthens muscle andtissue.

Watermelon juice: Tones the body; preventshyper acidity; a good summer chiller.

Pomegranate juice: Improves digestion;relieves sore throat.

Sweet lime juice: Cures respiratory disorders,constipation and acidity.

Carrot juice: Stimulates appetite; relievescoughs; a mild laxative.

Beetroot juice: A very good iron tonic; a mildlaxative with cooling and cleansingproperties.

Cucumber juice: Good for arthritis and eyes,with cooling and cleansing properties.

Tomato juice with celery: Curative propertiesfor mild heart conditions, gastritis andanaemia.

Exciting effects can be achieved bycombining different fruit juices. This mayrequire time, patience and a little practicebut a sip of these delicious drinks will tellyou it was well worth the effort.

Juices

Makes 1 tall glass

1 organic red apple, cored, sliced½-inch organic ginger1 cup ripe organic green grapes½ organic lime¼ organic lemonsparkling mineral water

Press the apple and ginger together in ajuicer, but use less ginger if you thinkthe taste may be too strong. Remove thegrapes from the stem and juice alongwith the lime and lemon. Pour the juicein a large glass and fill to the top withsparkling water. Serve with ice.

METHOD

Makes 1 tall glass

1 organic kiwi, peeled1 organic orange, peeled, sectioned½ organic mango, peeled, slicedsparkling mineral water

Process all the fruit in a juicer. Pour the juicein a large glass, fill to the top with sparklingmineral water and serve.

METHOD

Makes 1 tall glass

1 fresh organic apricot, diced¼ cup crushed organic pineapple½ organic ripe banana6 ripe organic strawberries1 tbsp skim milk powder1½ cups water1 tsp olive oil (optional)

Process all the ingredients in a blender untilthoroughly mixed, and serve.

METHOD

Makes 1 tall glass

6 organic strawberries, frozen1 organic ripe banana, frozen1 tbsp skim milk powder1¼ cups water1 tsp olive oil (optional)

Process all the ingredients in ablender until thoroughly mixed,and serve.

METHOD

Sauces, Spreads,and Pickles

The Original Organics Cookbook 004

Coriander Pesto

Mango Ketchup

Roasted Tomato and Mint Salsa

Banana Spread

Apple Spread

Confit of Lemon or Orange

Apple Pickle

Lemon Pickle

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This fragrant, emerald green sauce is inspired by the famousbasil pesto of Italy. It can be used for pastas, or as a spreadfor breads, or as a dressing for salads.

Preparation Time: 10 minutesMakes 1 jar

2 cups organic coriander leaves¾ cup olive oil¼ cup pine nuts, toasted6 cloves organic garlic1 tbsp lime juice1 cup Parmesan cheese, grated1 tsp salt

Place all the ingredients in a blender and blend until smooth.Remove and store in an airtight container, refrigerate untilrequired.

METHOD

Serve this unique, fruity ketchup with sandwiches, or as a spread on toast, or with the Chilli-Corn Fritters on p. 33.

Preparation Time: 15 minutesCooking Time: 1 hourMakes 1 jar

4 medium organic mangoes, semi-ripe4 tbsp red wine vinegar1 tbsp chopped organic gingerdash of cinnamon powder1 tsp salt½ cup brown sugar½ cup white wine½ tsp paprika or powder1 clove

Peel the mangoes and discard the seeds. Place the mango pulp in a food processor fitted witha stainless steel blade. Add the remaining ingredients and pulse together.

In a heavy-sided saucepan, cook the mixture over low heat for 1 hour or until well-reducedand thickened. Remove from the heat and allow to cool.

Strain through a fine sieve. Refrigerate for 24 hours before using.

deggi mirch

METHOD

Coriander Pesto Mango Ketchup

Per serving: 167 Calories (kcal);27g Total Fat; (87% calories from fat);6g Protein; 2g Carbohydrate;8mg Cholesterol;988mg Sodium Per serving: 132 Calories (kcal);

1g Total Fat; (3% calories from fat);1g Protein; 32g Carbohydrate;0mg Cholesterol;272mg Sodium

The Original Organics Cookbook :Recipes For Healthy living

Publisher : TERI Press ISBN : 9788179931554 Author : Kuntal Kumar

Type the URL : http://www.kopykitab.com/product/6073

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