BOK CHOY STIR FRY

BOK CHOY STIR FRY

    HOW TO COOK BOK CHOY STIR FRY

BOK CHOY STIR FRY

INGREDIENTS :

METHOD :

• Clean, trim & cut the Bok Choy into halves or as preferred.
• Wash and allow it to drain on a colander.
• Heat Oil in a Wok/Pan over high heat.
• Add minced Garlic and Bird's-eye Chillies, stir-fry for about 10 seconds until fragrant(should not be browned).
• Add Bok Choy and Sugar, stir fry in quick strokes. 
• When the Bok Choy starts to soften, add Oyster Sauce.
• Sprinkle Salt.
• Stir-fry until well combined.
• Immediately, serve Bok Choy Stir Fry hot.
• Bok Choy Stir Fry goes well with Fragrant Rice or any Rice/Noodles recipe.
  

NOTES :

• Do not add extra water while cooking Bok Choy.
• Water from the Bok Choy should be sufficient to keep the greens moist until cooked.
• Do not cover the pan while cooking.
• Stir fry the Bok Choy on high heat for a short time.  This will retain its nutrients and keep them fresh, green and crunchy. 
• Do not brown the garlic, as they would tend to give a bitter taste to the dish.
• Adding Bird's eye Chilli is purely optional.
• Cook Bok Choy to suit your preference. I like to keep it crunchy and tender.
  

AMARANTH LEAVES

AMARANTH LEAVES ARE POWER HOUSES OF NUTRIENTS :

• These leaves are power-packed with essential phytonutrients and antioxidants. 
• It has no traces of fat and has no cholesterol.
• Amaranth Leaves are a rich source of Fiber.
• These Leaves are loaded with Iron & Potassium.
• It is rich in Vitamin C, A, B & K.
• Amaranth Leaves have Lysine, an essential amino acid that is needed for energy production and absorption of calcium.
• Amaranth leaves are rich in Calcium
• Amaranth leaves and grain are rich in Protein.

HEALTH BENEFITS OF AMARANTH LEAVES :

• The phytonutrients and antioxidants which help to reduce inflammation in the body and provide an extra boost of nutrition.
• Eating Fiber rich food helps us to reduce our weight
• Also, it prevents heart disease as it lowers the cholesterol in the blood. 
• Including Amaranth Leaves in our daily diet helps to reduce weight.& also helps reduce high blood pressure.
• Amaranth Leaves are loaded with Iron, which helps in producing red blood cells and is also needed for cellular metabolism.
• It also helps treat anaemia.
• Vitamin C in the Leaves helps us to fight against infections and also heals the wounds.
• It also helps reduce the effect of free radicals, thus preventing the growth of Cancer cells.
• They are full of flavonoid Polyphenolic antioxidants like Beta-carotene, Zeaxanthin, and Lutein. 
• Vitamin A in Amaranth Leaves benefits healthy skin and proper vision. 
• Vitamin A also offers protection against lung and mouth cancers. 
• Amaranth Leaves have the highest quantity of Vitamin K & Calcium which is needed for good bone health and also strengthens the bone mass. 
• It is beneficial for those who suffer from Alzheimer’s disease as it controls the neural damage done in the brain.
• Amaranth Leaves are loaded with Vitamins of the Group B - Folates, Riboflavin, Niacin, Thiamin, Vitamin B6.
• This help prevents birth defects in newborn babies.
• It is also needed for optimal mental and physical health.
• Amaranth leaves have Lysine, an essential amino acid that is needed for energy production and absorption of calcium. 
• Lysine also promotes hair growth and good skin. 
• Amaranth leaves are helpful in treating diarrhoea and haemorrhages. 
• Regular consumption of these leaves benefits digestion.

HOW TO BUY AMARANTH LEAVES?

• Look for relatively young bunches of the plant that don't display any budding flowers, flowering indicates that the plant is already too mature.  
• Look for bright coloured leaves without any signs of browning or wilting.

CULINARY USES OF AMARANTH LEAVES :

FEW RECIPES PREPARED WITH AMARANTH LEAVES

BAYAM GORENG

CHEERA THORAN

KADANJA KEERAI/MASHED SPINACH

KEERAI VADAI

• A quick stir fry called Chaulai Saag is prepared by cooking the leaves with Onions, garlic and spices.
• In Tamilnadu, the simple stir fry is prepared in the name of Keerai Poriyal and in Kerala, it is called as Cheera Thoran. What differs with recipes are the seasonings & the type of oil used for cooking the dish.
• We can find a wide range of stir-fries prepared with these leaves in South East Asian cuisines too.
• Bayam Goreng is one such dish popular in Malaysia, where these leaves are called 'Bayam'.
• Another popular dish called Dhal Saag, where the leaves are cooked with the lentils like Tuvar Dhal/Moong Dhal is prevalent in North India.
• The same dish has different names as Keerai Paruppu in Tamil, Cheerayum Paruppum in Malayalam & Thotakura Pappu in Telugu.
• A typical Tamilnadu(Kongu) styleKeerai Masiyal/ Kadanja Keerai/Mashed Greens can also be prepared with tender Amaranth Leaves.
• We can also prepare Chutneys and Thogayals with these leaves.
• Curries such as Keerai /Cheera Curry, colloquially called Keerai Molagoottal prepared with lentils and ground coconut can also be prepared with these greens.
• Mor Keerai a common curry prepared with Curd/Yogurt and Greens can also be cooked using these Amaranth Leaves.
• Keera Vadai a popular South Indian fritter can also be prepared by adding these greens along with Lentils and spices.
  Top your sandwiches with these leaves for a little crunch and flavour.
• Can add them in Soups too.

COIMBATORE STYLE KADANJA KEERAI/ MASHED SPINACH CURRY

HOW TO COOK COIMBATORE STYLE KADANJA KEERAI/ MASHED SPINACH CURRY

COIMBATORE STYLE KADANJA KEERAI/ MASHED SPINACH CURRY

INGREDIENTS :

To Saute & Grind :

METHOD :

• Clean the Greens and remove the Leaves from the stems, can use soft stalks.
• Wash the cleaned Greens under running water twice/thrice.
• Drain the Greens in a colander for few minutes.
• Heat Oil in a Pan, Saute chopped Shallots, Garlic and Green Chillies until shallots turn translucent.
• Add in the drained Greens to the above and give a quick stir.
• Cover and cook briefly on a low flame.
• Switch off the flame and let it cool.
• Grind the mixture in a Mixer/Blender into a fine Paste.
• Alternatively can mash the mixture with a Wooden Mathu(Churner). If doing so, mash it up while the mixture is hot.
• Serve Coimbatore Style Kandanja Keerai hot with Steamed Rice and Ghee.

NOTES :

• Can soak the Greens in lots of water for 15 minutes to get rid off the sand, dirt and pesticide residue if any. 
• Then wash the Greens under running water twice/thrice.
• Can use Siru Keerai/Arai Keerai/Pasalai Keerai for the recipe.
• Adjust the amount of Green Chillies to suit your spice level.
• I cook the greens briefly, which yields a perfect green coloured Kadanja Keerai.
• Can use any type of Vegetable Oil for the recipe.

SPINACH STIR FRY/BAYAM GORENG

HOW TO MAKE SPINACH STIR FRY / BAYAM GORENG

INGREDIENTS :

METHOD :

• Wash the greens and allow it to drain in a colander.
• Cut them into long strands discarding the hard stalks and roots.
• Heat the pan with oil over high heat.
• Add Dried Red Chillies and toss them for few seconds until then fluff up.
• Add minced Garlic and stir-fry for about 10 - 15 seconds till fragrant(should not be browned).
• Toss in the Bayam along with a dash of Salt and a pinch of Sugar, stir-fry in quick strokes. 
• When the Bayam starts to wilt, add Oyster Sauce/ Light Soy Sauce and give a quick stir.
• Remove from fire and serve it immediately.
• Goes well with plain fragrant rice or along with any rice/noodles recipe.

NOTES :

• Do not add extra water to the dish.
• Water from the Greens should be sufficient to keep them moist until cooked.
• Do not cover the pan while cooking.
• Stir fry the greens/ bayam on high heat for a short time.  This will retain its nutrients and keep them fresh, green and crunchy. 
• Do not brown the garlic, as they would tend to give a bitter taste to the dish. 
• Adding Sugar will help in retaining the colour of the vegetable.

CHEERA THORAN/SPINACH STIR FRY

HOW TO COOK CHEERA THORAN/SPINACH STIR FRY

INGREDIENTS :

For Seasoning :

METHOD :

• Chop off the Roots from the Stalks.
• Clean and wash the Amaranth Leaves through running water for at least 3-4 times
• Drain the washed Amaranth Leaves in a colander and keep it aside.
• Finely chop the Amaranth Leaves and keep it aside.
• Finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds and Curry leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and sauté until shallots turn translucent.
• Now add a pinch of Cumin seeds followed with finely chopped Amaranth Leaves.
• Sprinkle Salt & Sugar and give a quick stir.
• Cover and cook briefly.
• Add in grated coconut and mix well.
• Cook Cheera Thoran/Spinach Stir Fry a while on a low flame.

NOTES :

• Can add a pinch of Turmeric to the Cheera Thoran, if preferred.
• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic & Cumin Seeds are truly optional.

KASURI METHI - DRIED FENUGREEK LEAVES

HOW TO DRY METHI/FENUGREEK LEAVES AT HOME

KASURI METHI - DRIED FENUGREEK LEAVES

Method 1 - Sun-dried

• Pluck fresh Methi/Fenugreek Leaves from the stem and discard the stem.
• U can use the tender Stems, if doing so chop it finely.
• Once done, wash the leaves well so that the dirt washes off properly. 
• Allow it to drain in a Colander.
• Wipe off any extra moisture using a clean kitchen towel.
• Spread the washed Methi/Fenugreek Leaves on a clean Cloth.
• Let it dry for about 12 hours in direct sunlight.
• After 12 hours, give it a stir and then again dry it for a day. 
• You can drythe leaves until they are dry and crisp.
• Once you feel the leaves have dried and have a crispy texture, the leaves are ready to be stored. 
• Take it and crush it with your hands.
• Store it in an airtight container.
• Stays good for a long time.  For longer shelf life, can store it in the freezer.

Method 2 -  In a Microwave Oven

Culinary Uses of Kasuri Methi:

GUJARATI METHI THEPLA - FENUGREEK LEAVES PARATHA

HOW TO MAKE GUJARATI METHI THEPLA - FENUGREEK LEAVES PARATHA

INGREDIENTS :

For the Dough :

To Cook :

METHOD :

• Clean, Wash and Chop Methi/Fenugreek Leaves.
• In a large bowl, add finely chopped Methi/Fenugreek Leaves and all the dry ingredients mentioned under 'For the dough'. 
• Pour 2 Tspns of Oil to the above ingredients and mix well.
• Make a well at the centre and pour in the Curd/Yogurt.
• Gently mix all the ingredients and knead it into a pliable dough adding little water at a time.
• Finally, add the remaining 1 Tspn of Oil and knead it again for about 2-3 minutes.
• Cover and leave it aside for 5-8 minutes.
• Before rolling them, knead it again.
• Divide the dough into 12-15  medium sized balls.
• Then roll them out into thin circles.
• Heat a Griddle(Tawa) and cook each Methi Thepla on a medium flame.
• Drizzle 1/4 Tspn of Oil/Ghee over each Methi Thepla and cook until they turn into golden brown colour on both the sides.
• Serve Methi Thepla hot with a bowl of Curd(yogurt), Raitha or Pickle.
•  

NOTES :

• If you are making the Theplas to store and eat later, do not add Gram Flour/Besan to the dough.
• Gram Flour adds a crunch to the Methi Theplas and turns out to be perfect if served immediately.
• Adding Curd/Yogurt while kneading the dough will yield you with soft Methi Theplas.
• You can also use Buttermilk instead of Water to knead the dough.  It will make the Theplas softer.
• If packing these Theplas for travelling avoid adding Curd/Buttermilk and knead the dough with Water. 
• Add very little water as required while kneading the dough.
• If fresh Fenugreek Leaves/Methi Leaves are not available, you can substitute it with Kasuri Methi(Dried Fenugreek Leaves) to make the Methi Thepla. Use 3 Tbspn of Kasuri Methi for every 2 cups of Flour.
  
• Can substitute Red Chilli Powder for Green Chillies.
• Garam Masala/Chat Masala can also be added while kneading the dough.
• Can also smear a blob of butter over hot parathas before serving.

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