Mango Lassi

Lassi is an yogurt (curd) based Indian drink which traces its orgin from Punjab. Many flavors can be added while preparing Lassi and one such method is adding ripened Mango. Mango is a seasonal food and during summer, mango is available throughout India. Ripe mango can be consumed directly or it can be used for the preparation of juices, milkshake, lassi etc. Here I have used ripe mango to prepare Lassi.

Ingredients:



Ripe Mango - 1.5 cup

Thick Curd/ Yogurt - 1 cup

Sugar - 4 teaspoon / to taste

Water - 1/2 cup or as required (optional)



Method:



1) Peel the skin of the mango and cut them into slices.

2) Mix mango with yogurt and blend them for a mintue.

3) Add sugar and required water and again blend them for a mintue.

4) Lassi is ready. Serve it chill.

Note:

1) Add cardamom powder/ safforn if you prefer.

Sweet Potato Curry

I remember eating sweet potato in India, when my Mom used to just boil and give to us as a evening snack. Mom used to get it always from the local market. After coming to US, I tried many recipes using sweet potato other than the boiled version, because Shoj and Anush don't like it to eat that way. So I try to cheat my Son by using mashed sweet potato in mac 'n cheese and make this sweet potato curry. Now he never complains. :-) We also like the grilled version and sweet potato fried and chips, they are simply awesome. 

OK, now let me share some good aspects of eating sweet potato for those who don't like this beautiful root vegetable, may be after reading the following nutrition benefits, who knows you may start eating it. :-) And for those who will know their food before eating. :-)

Sweet potatoes are native to Central America and were domesticated there at least 5,000 years ago.

Nutrient Content:

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Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient),vitamin C, and vitamin B₆. Pink, yellow and green varieties are high in carotene, the precursor of vitamin A.

In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fibre content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato.

Sweet potato varieties with dark orange flesh have more beta carotene than those with light colored flesh, and their increased cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. Despite the name "sweet", it may be a beneficial food fordiabetics, as preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance.

The peptic substance (0.78 percent total, 0.43 percent soluble) present in fresh tubers contains uronic acid (60 percent) and methoxyl (4 to 5 percent). Other constituents include phytin (1.05 percent), two monoaminophosphatides (probably lecithin and cephalin), organic acids (oxalic acid), phytosterolin, phytosterol, resins, tannins, and coloring matter.

Raw Sweet Potato

Nutritional value per 100 g (3.5 oz)
Energy	360 kJ (86 kcal)
Carbohydrates	20.1 g
- Starch	12.7 g
- Sugars	4.2 g
- Dietary fibre	3.0 g
Fat	0.1 g
Protein	1.6 g
Vitamin A equiv.	709 μg (79%)
- beta-carotene	8509 μg (79%)
- lutein and zeaxanthin	0 μg
Thiamine (Vit. B1)	0.1 mg (8%)
Riboflavin (Vit. B2)	0.1 mg (7%)
Niacin (Vit. B3)	0.61 mg (4%)
Pantothenic acid (B5)	0.8 mg (16%)
Vitamin B6	0.2 mg (15%)
Folate (Vit. B9)	11 μg (3%)
Vitamin C	2.4 mg (4%)
Vitamin E	0.26 mg (2%)
Calcium	30.0 mg (3%)
Iron	0.6 mg (5%)
Magnesium	25.0 mg (7%)
Phosphorus	47.0 mg (7%)
Potassium	337 mg (7%)
Sodium	55 mg (2%)
Zinc	0.3 mg (3%)
Percentages are relative to US recommendationsfor adults. Source: nutritiondata.comSource: USDA Nutrient

Ingredients:

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2 Sweet Potato peeled and cubed

2 Chayote (Chow-Chow - Indian name), peeled and cubed

1 Onion chopped

2 Tomatoes chopped

1 tsp Ginger-Garlic paste

Salt to taste

1 tsp Oil

1/2 tsp Mustard seeds

1/4 Cumin seeds

1 Sprig Curry leaves

1 pinch Asafoetida

For Grinding:

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7-8 Dry Red Chilies

2 tbsp Coriander seeds

1/4 cup Peanuts

2 tbsp Sesame seeds

1/2 tsp Cumin seeds

1 tsp Tamarind paste

Method:

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1. Dry roast all the ingredients separately except the tamarind paste in a pan and let it cool to room temperature.

2. Now grind it in a mixer adding the tamarind paste and little water if needed to a fine paste.

3. In a heavy bottom sauce pan, add oil and when it's hot add mustard seeds, cumin seeds and asfoetida.

4. When the mustard starts to sputter, add the curry leaves and then add onions and saute them until they turn translucent.

5. Now add the ginger-garlic paste and saute it until the raw smell is gone.

6. Now add the tomatoes and cover and cook it until soft.

7. Add the cubed vegetables (sweet potato and cayote), salt and the ground paste and add enough water, cover and cook until the sweet potato is cook enough for about 20-25 mins.

8. This can be served with roti, plain paratha or steamed rice.

Roasted Vegetables and Spicy Cat Fish Bake

It's always nice to eat roasted vegetables when it's bit cold and raining outside. We always make this to make a light dinner which is healthy and simple to make, because oven does all the work for you. :-)

This recipe is very easy to make and you can add as many vegetables as you want and pair it with chicken, fish or any other lean meat, so that it takes less time to cook.

Ingredients:

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2 Carrots peeled sliced 1/4" thick

1 big Onion quartered

2 Zucchini cubed

1-2 Red skin Potatoes sliced 1/4" thick

2 whole Garlic halfed

Salt and Pepper to taste

1/4 cup Olive Oil

1-2 Cat Fish Fillets

2 tbsp Shan's Tikka Kabab Masala

Method:

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1. Preheat oven to 375F.

2. In a large mixing bowl add all the vegetables, olive oil, salt and pepper and mix well and spread the vegetables on a lined baking sheet with parchment paper or foil.

3. Bake the vegetables for about 30-40 mins or until they start to roast.

4. Meantime, coat the fish with olive oil, salt, pepper and shan's tikka kebab masala.

5. place the fish over the top of the vegetables and bake it for about 10 mins or until the fish is cooked.

6. At the end you can also broil the fish and vegetables for about 3-4 mins if you need a charged texture.