Oriyarasoi is on twitter !

Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts

Thursday, November 11, 2021

The Winter Vegetables of Odisha : A Recce of the local Haat







I walked into the crowds. The hiatus had been longer than anticipated. The feeling of venturing into alien territory gripped me at first. I stumbled blindly for the first few meters before I started picking out the shapes. Just as the eyes get accustomed to the darkness when one enters a dark room. I found myself seeking out familiar faces in the crowd. Perhaps it mirrored my own need to be recognized. By the old lady who stocked my favorite greens and tried to offload her entire stash on me. Or the man who was sometimes accompanied by his son who happened to be a little older than my own. I failed to spot either of them. Did she find someone as gullible as me ? How is the boy coping up with the online classes ? Questions flocked to me. The answers were nowhere in sight.


Getting back to the local 'haat' after all these weeks felt nothing to like a homecoming. The crowd was thinner than usual. The shops fewer in number. The only thing that had not changed was the freshness of the vegetables. Mostly sourced from the local farmers, the 'haat' had the most glorious winter produce on display. Greens dominated the scene with generous pools of white. Reds, pinks and purples stood out rather conspicuously . The browns were sadly stashed behind or occupied the fringes reflecting our general apathy of these vegetables that are lumped under the category of 'alu', 'kanda' or 'saru'. These fall into the unenviable category of the 'character actors' who prop up the screenplay but remain unsung. Odia cuisine makes ample use of these 'underground' vegetables but at the same time it is not entirely difficult to conjure up an Odia meal without them. Hence they remain unseen. Just like they have been for the most of their lives. 

There is no Odia equivalent of 'Arbi ki subzi' or 'Yam Kulambu'. Neither a 'shakkarkandi halwa' for that matter. For these vegetables add body, texture and even sweetness to numerous dishes like Ghanta, Santula, Dalma and Besara but lose either own identity in the ensuing medley. A rare Khatta or Bhaja is just not enough to redeem their stature. But isn't this unassuming characteristic the very hallmark of Odia cuisine ? This coming together of elements to assume a collective identity that is more than the sum of its individual components is what sets us apart. Don't you agree ?

Monday, August 28, 2017

Couscous Honey Laddoo

The lamps are alight in most parts of the country as people welcome Vinayaka, the Hindu God of wisdom. At the same time, another part of the country has gone up in flames over yet overweight self-styled God. No, wait ! He calls himself just a 'Messenger of God' or MSG but happens to be no less toxic than the Chinese seasoning which goes by the same name. And we have good reason to stay away from both of them. Did you just ask "Why"?? Horrors. Aren't we taught to keep quite and put our brains in the cold storage lest our entire 'khandaan' loses it's olfactory powers ?

I often keep wondering about that much abused joke wherein a bunch of scientists discuss the price of the brains pickled in formaldehyde. Had the joke been about nationalities instead of personalities, the Indian specimens would surely have made it to the top !! Shouldn't we blast off of few of these morons to space and monitor if their brains show sign of heightened activity in zero gravity ? or maybe we shouldn't . Who know some aliens might just discover our much guarded secrets !! Woh kehte hain na, 'ghar ki baat agar ghar mein hi rahe......'.

Sadly, everyone knows that this madness is going to continue. No matter of ranting and raving on the part of people like 'us' will change the reality at the grass root level. Where ever people are hungry, needy or just plain desperate, some uncanny asshole is going to come along with fake promises of showing them the right path and delivering them from their misery. And every time people will fall for it,  and end up surrendering their brains and even more. And vested interests will ensure that this cycle of shame continues to run smoothly. Well greased as it is. With their greed.

This was not the preamble that I had initially planned for my first post of the festive season. Somehow I tried to push back those images to the back of my mind and every time they kept coming back. Had to get this out of the system. Hope it makes you sit back and ruminate for a few minutes on your feelings about religion. Maybe it is time that we stop looking at others and start looking into our souls for the answers. After all, that is where it all started.

Today's recipe is just a extension of my 'Eat Healthy' journey. Laddoos are an integral part of any Indian wedding or festival . But since they come loaded with sugar and ghee, I decided to make my own 'guiltfree version'. Couscous is loaded with fiber and an excellent medium for making a healthy version.

Read on for the recipe -


















Preparation Time - 30 mins

Ingredients -

  • 1 cup pearl couscous
  • 3-4 tbsp honey
  • 1 tsp besan
  • 1 tsp ghee
  • 2 tbsp coarsely chopped rose petals 
  • silver foil for garnish (optional)



Preparation - Bring 1 2/3 cups of water to boil in a saucepan.

Toss in the couscous and cook on a medium flame till it is still chewy ( a few degrees less than al-dente). Keep the couscous covered for 10 mins.

Heat the ghee in a wok. Add the besan and rose petals and fry till the besan turns fragrant.

Toss in the couscous and cook for 3-4 mins. Add the honey and cook for another 3-4 mins till it kind of starts getting sticky.

Remove from the flame .

Grease your palms with a little ghee. Pinch out small portions and roll into tight balls.

Garnish with the silver foil. Serve warm.

















Enjoy these guiltfree laddoos anyday and anytime !!

And don't forget to ruminate over these lines :)



Wednesday, August 23, 2017

Pasta Salad with Avocado-Honey-Mustard-Lime Sauce

Self-acceptance is the greatest reward of learning to embrace the flaws in other people. As we become less critical and more forgiving of others, it initiates a karmic cycle that makes others reciprocate in a similar fashion. Ultimately it benefits us as our self image is a reflection of the way we assume others to perceive us.

And by flaws, they could be either physical or in one's character or even both. Due to the proliferation of certain body types in the media, we have grown very critical of people who do not adhere to those ridiculous standards. From bawdy jokes to more subtle hints, we do not cut them any slack. And often with disastrous results. From depression to suicidal tendencies, over-weight people suffer from a whole lot of problems.

Hence, one of the focus areas of my blog has always been eating right or healthy foods. While most Odia recipes are low in calories or have a high water content per serving size, I have added a decent number of salad recipes to help people enjoy a balanced diet without sacrificing taste.

This one is another one that is loaded with complex carbs, fiber and a healthy proportion of fats . Whole wheat paste is tossed with a bunch of veggies and fruits, and an avocado based dressing completes the whole dish.

Recipe -























Preparation Time - 15 mins ( or time taken to cook the pasta )

Ingredients -


  • 1 cup pasta ( i used farfalle )
  • 1/2 of an apple (peeled and diced )
  • 1/2 of a pear (peeled and diced )
  • 1/2 of a red pepper ( diced )
  • 1/2 of a cucumber ( peeled and diced )
  • 1/4th of an avocado
  • 1 tsp lime juice
  • 1 tsp honey 
  • 1 tsp English mustard paste
  • 1/4 tsp freshly ground pepper


Preparation - Boil 6-7 cups water in a saucepan. When bubbles begin to appear, add sufficient amount of salt to the water. Once it gets to a rolling boil, add the pasta.

Cook for 12 mins or till al-dente. Remove 2-3 tbsp of the water and add keep it aside for adding to the avocado sauce

Drain the water in a colander, give it a good shake and toss back the pasta into the same vessel in which it was cooked.

For making avocado sauce - Take the avocado flesh. pasta water, honey, mustard paste and lime juice in a blender jar and give it a buzz.

Final assembling of the salad - Put the cooked pasta, diced fruits and veggies and the avocado sauce in a mixing bowl. Sprinkle the freshly ground pepper. Toss gently to mix everything.

Serve at room temperature.




Tuesday, August 22, 2017

Honey Avocado Mousse

For me feminism is not about taking to the streets but rising up to the challenges that life throws up on an everyday basis. And most women would agree that those come by the dozens, popping up at the most unexpected of places and times. Men might just find their mojo from watching cricket but women like us have to keep ours intact at all times to face the curve-balls that come our way. And still deal with being labelled as the 'weaker sex' .

But coming back to the recipe, this was a last minute innovation when one of our friends decided to pay us a sudden visit over the weekend. Now this couple has gone off refined sugar purely for health reasons. Both of them are in good health and do not have diabetes. Honey and sometimes 'burra' is the sweetener of choice for them. And both of them happen love my dessert preparations. So, I certainly did not want to disappoint either of them this time.

With hardly an hour to spare, I quickly rifled through the contents of the fridge and came up with this 'no cook' recipe.  The lime was an afterthought as it helps maintain the lovely pale green of the avocado that quickly blackens on exposure to air. Vanilla is the flavor of choice as most people like it but one can experiment with others too.

Read on for the recipe -























Preparation Time - 10 mins

Ingredients -

  • 1 half of an ripe avocado
  • 2 tbsp fresh cream
  • 2 tsp honey 
  • 1 tsp lemon juice
  • 2-3 drops of vanilla extract
  • more honey for drizzling 

Preparation - Halve the avocado and scoop out the flesh from one half.

Blend the avocado flesh with the honey, lime juice and vanilla. Use 1-2 tsp water if it is too thick.

Beat the fresh cream for 5-6 mins.

Fold in the cream and mix well.

Pour into shot glasses and chill for 20 mins.

Drizzle with more honey/cream and serve !!























Note - Consume on the same day as the taste tends to change.

And don't forget to show some love to my blog as well !!

The Indian Blogger Awards 2017


Tuesday, July 18, 2017

Zero Oil Spinach and Lentil Pulao

"Have you taken the iPill ?"

For a few seconds, I thought I had heard it all wrong. Here I was bleeding profusely and withering in pain, and not in the least expecting a question about emergency contraception. I repeated my words once again. "It has been 16 straight days and my period shows no signs of abating....".

The gynecologist smiled coolly and reiterated the offending query. This time I got her point and replied in the negative. While it seemed very weird to me, it was a rather normal question for her given the rampant abuse of iPill. Apart from hastening or delaying the period by up to a week, the pill does causes heavy bleeding in some women by messing up their normal hormonal cycles.  And if one happens to be among the 20 percent of Indian women who suffer from PCOS, one has more reason to stay away from the pill.

Anyways, my tests ruled out anything abnormal except for a few nutritional deficiencies and the doctor prescribed me some medicines to stop the bleeding. But the whole process rattled me. Blame it on the hours spent in the reception, I got enough time to ruminate over the underlying issue. From an instrument of women's empowerment, the iPill has now been reduced to being a mere contraption for entertainment by some folks. More precisely, the types that keep on iterating that sex is more pleasurable without a condom. Sadly, a majority of the educated folks still think that all the action is happening 'down there' when much of it is taking place 'up there' in the temporal lobe. Anyways since I don't judge people or sermonize on their behavior, the whole point of putting this on a food blog is just to create awareness about the side effects of the iPill. To all the sisters reading this, please do remember that awareness is the first step towards empowerment.

Just like sex, diet too is an individual's personal choice and responsibility. So while it is important to enjoy it, it should not jeopardize one's health in the long run. This nutritious one pot meal is packed with protein and prepared without using a single drop of oil. No need to starve oneself when you have such healthy options available.

Read on for the recipe -

















Preparation Time - 15 mins

Ingredients -
  • 1 cup rice ( i used small grain jeera rice )
  • 1 cup chopped spinach (lightly packed)
  • 1 cup boiled mixed lentils ( Bengal gram, garbanzo beans, whole red lentils, kidney beans )
  • 1 large ripe tomato
  • 6-7 almonds
  • 8-9 raisins
  • 2 inch cinnamon
  • 2-3 cloves
  • 6-7 peppercorns
  • 2 bay leaves
  • 1/4 tsp red chili powder
  • 1/4 tep coriander powder
  • 2 pinch turmeric
  • 1 tsp kasuri methi
  • salt to taste
Preparation - Blanch the tomato and the almonds.  Peel the almonds and put it in a blender along with the tomato and the raisins . Grind into a smooth paste.

Cooking - Put a cooker on a flame. 

Add the dry spices and roast till fragrant.

Add the tomato, raisins and almond paste to the same cooker. Cook for 4-5 mins on a low flame.

Add the chili powder, turmeric and coriander powder and cook for 2 more mins.

Add the washed rice, boiled lentils and chopped spinach. Add 2 cups of water and salt as per taste.

Close the lid and cook for 9-10 mins or for 2 whistles.

Keep aside till steam escapes. 

Open lid and serve with yogurt.























Note - cooking time will differ according to the rice variety used. 

Tuesday, April 11, 2017

Sankha Saru Tarkari ( Arbi cooked with tomatoes and lentil dumplings )

Taro (Arbi) or Saru is perhaps one of the most widely consumed vegetables in Odisha and finds it's way into a variety of dishes like dalma, santula, besara and ghanta. Though used in a smaller proportion as compared to other vegetables, it lends a thick consistency and sweetness to the curry. Upon being thoroughly cooked, the vegetable turns sticky and this kind of binds the lentils and vegetables together. This is why one should not add too much of this vegetable to any curry as one does not want to end up with a sticky gloopy mess.

But apart from the culinary aspect, this is one vegetable that boasts of multiple health benefits. It is easy on the digestive system, controls sugar levels, boosts the immune system and even speeds up the blood circulation. No wonder this vegetable is widely used during the fasting period of Navratri and even the  'no onion no garlic' days which are an integral part of the Hindu culture.

In Odisha, the taro plant along with the plantain, used to be an integral part of every garden/backyard in earlier days. The tubers used to be harvested only after the plants died off naturally (else they tend to be itchy) and then stored for use throughout the year. My parents still grow taro in our garden though not in very large quantity. It is enough to last us a few months. The 'Sankha saru' is a relatively larger variety of Taro and is so called as the shape resembles a conch. Apart from being used in the regular Odia dishes, it is often dipped in a rice batter and pan fried. But at times, when the vegetable supply dries up, as it usually does during the summer months, it is made into a light curry with some tomatoes, badi (lentil dumplings) and a light mustard gravy.

Read on for the recipe -

















Preparation Time - 15 mins

Ingredients -

  • 200 gm Taro cubes
  • 2 medium sized country tomatoes
  • 1/2 of a small onion
  • 1 dry red chili
  • 2 pinch mustard seeds
  • 2 pinch turmeric powder
  • a handful of badi ( dried lentil dumplings ) 
  • 3 tsp vegetable oil
  • salt to taste

For the mustard paste -

  • 2 tsp mustard seeds
  • 2 dry red chilis
  • 2-3 garlic flakes 

Preparation - Grind the mustard seeds, garlic and red chili into a fine paste.

Cooking - Heat 2 tsp oil in a wok. Add the badi and fry on a low flame till they start turning red. Remove and keep aside.

Add the remaining oil to the same wok. Once hot, add the mustard seeds and broken red chili. Once the seeds start spluttering, add the coarsely chopped onion.

Once onion turns translucent, add the chopped tomatoes. Sprinkle a little salt over them and cover with a lid for 2 mins to soften them.

Remove the lids and smash the tomatoes. Cook for another 2-3 mins .

Dissolve the mustard paste in 1 cup water and pour slowly into the wok . This ensures that the sediments of the mustard paste do not go into the curry and turn it bitter.

Now add the taro cubes, slat and turmeric. Cover with a lid till just cooked. Do not overcook as they will turn sticky.

Crush the badi lightly and add to the curry jsut before removing it from the flame.

Taro tends to absorb water and so does the lentil dumplings. So do not worry if there is any excess liquid remaining.

Serve at room temperature with steamed rice or even pakhala.



Wednesday, March 8, 2017

Zero Oil Matar Paneer ( A Women's Day Special )

"Do I look fat in this dress ?"

"If my hips were smaller, I could easily slip into size 30 jeans !"

"This orange saree is so pretty. I wish I were fair enough to wear it ."

Doubts, doubts and more doubts. I wish we women had a genie who could appear by magic during moments like this and make us slim/tall/fair/whatever. But since that seems so far fetched a true friend will just about do. Someone who tells us stuff like  "Hey no problem . Just buy the next size" or "This looks so nice on you. The orange actually compliments your burnished skin tones.".

But since it is emotionally taxing for another person to continuously address our insecurities, every women needs to learn to love herself irrespective of shape, size or skin color. Because only then will you be allowing your inner beauty to shine through. Beauty that is sublime and yet radiates from within. The kind of beauty that transcends the passage of time and is able to reach the core of even the most hardened of souls. The kind of beauty that has the power to transform. To bring about a change in the way we perceive and act.

This women's day is yet another occasion when we can help it happen. By appreciating and helping ourselves. Not by merely sprouting mere rhetoric but actually reaching out and helping other women in every possible way that makes a difference. However small.

Dedicating this 'Zero oil Matar Paneer' recipe to all the women. Not because they need to lose weight in order to meet someone's approval. But because they need to stay fighting fit. For, whatever be our position in life or society, women never have it easy.

Read on for the recipe -

















Preparation Time - 20-25 mins (plus 5-7 mins standby)

Ingredients -
  • 200 gm Paneer / Cottage cheese
  • 1 medium sized onion
  • 4-5 garlic cloves
  • 1 inch ginger
  • 1 mediun sized tomato
  • 1 cup green peas
  • 1 inch cinnamon
  • 1 green cardamom
  • a tiny bit of mace
  • 6-7 peppercorns
  • a pinch of fennel
  • 2 pinch cumin seeds
  • 1-2 dry red chili 
  • 1 tsp kasuri methi
  • 10 raisins ( else add 1 tsp honey just before taking off the flame )
  • salt to taste
  • 1/2 cup milk (optional)

Preparation - Take all the ingredients except for the paneer, kasuri methi and milk in a pressure cooker. Add 1 cup water and a little salt.

Close the lid and cook for 2-3 whistles on medium flame.

Remove and keep aside till steam escapes. Open lid and drain the excess liquid into a cup . Once cool, puree the solids.

Add a small cube of paneer ( 1 inch ) to the blender jar and give another quick buzz.

Heat a wok. Transfer the puree to the wok along with the green peas and let it cook till any raw smell goes off (takes about 5 mins).

Add the reserved liquid and the milk to the wok. Rub the kasuri methi between your palms before adding them to the wok. Let the gravy simmer for 4-5 mins .

Add the paneer cubes. Switch off the flame immediately and let it stand for 5 mins before serving.

Taste great with Indian breads or steamed rice.





Tuesday, February 28, 2017

Mackarel Fish Curry ( With Mustard paste and dried mango )

Changing priorities dictates our changing preferences. From working out to eating out, nothing has been left untouched as we (my husband and me) inch towards the mid-thirties. With lifestyle diseases already taking a toll on some of our dear friends and colleagues, it could have hardly left us unaffected. Weight gain from a slowing metabolism, hyper-acidity from faulty eating habits, back ache and joint pains from the body being subjected to years of abuse, the signs of ageing slowly but surely start to manifest themselves. And hence the desire to hold on to 'youth' for a little longer. Not just to hoodwink death, even if it is for a fewer more breaths. But to live a life that is uncomplicated by health problems.

These days the workouts have become more regular and intense. Eating out has reduced drastically and even on those rare occasions, the menu is thoroughly scrutinized for healthier choices. The menu at home has not been spared either. Mutton is on the way out and fish is the preferred non-vegetarian favorite. So, it was but natural that we would start with exploring new varieties. While fish like Basa and Seer fish are undoubtedly tasty, they produce less than amazing results when prepared the traditional way. The mustard gravy is as essential part of the Odia meal and we love to stick to it also because it is lower in calories as compared to other curries. Out of the varieties that we experimented with, the Mackarel is the only one which passes the 'taste' test with flying colors. And thank god for it ! One of the richest sources of omega 3, it is one of your best bets to combat the aging process .

So, read on for this easy-to-prepare recipe -


















Preparation Time - 30 mins

Ingredients -
  • 600 gm Mackarel 
  • 1 large potato 
  • 1 large tomato
  • 1 small onion
  • 2 green chilis
  • 2 garlic cloves
  • 1/4 tsp mustard seeds
  • 3 tsp mustard oil
  • 1 tsp turmeric powder
  • salt to taste
  • juice of half lime
  • cilantro for garnishing
  • 1-2 dried mango pieces 

For the mustard paste -
  • 3 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 5-6 garlic cloves
  • 1-2 green chili


Preparation - Wash and clean the Mackarel fish.

Soak it in warm water ( 15 mins ) to which 1 tsp salt and lime juice has been added. This helps in removing the fishy odors to some extent.

Remove and pat dry with paper towel. Marinate with salt and turmeric.

Make a fine paste out of the mustard seeds, cumin seeds, green chilis and garlic cloves.

Chop the onion in small pieces . Quarter the tomato.

Peel and dice the potatoes.

Soak the dried mango in 1/2 cup warm water.

Cooking - Heat 2 tsp oil in a non stick pan. Add the fish and fry for 6-7 min on both sides on a medium flame.

Remove and keep aside.

Now throw in the potatoes and fry till light brown. Remove and keep aside.

Add the remaining oil to the same wok. Add the mustard seeds and let them start popping. Then add the slit green chili and crushed garlic.

Once garlic turns light brown, add onion pieces. Fry to a translucent.

Then add the tomato pieces and sprinkle little salt. Cover and cook till mushy.

Add the mustard paste along with two cups of warm water. Slide in the fried fish and potatoes.

Add a little turmeric and adjust the salt. Cover with a lid and let it simmer till the potatoes are done.

Add the soaked mango pieces along with the water used for soaking. Simmer for 3-4 mins.

Remove from the flame and garnish with the chopped cilantro.

Serve hot or warm with steamed rice.


Sunday, February 19, 2017

Spaghetti with Walnut-Spinach Pesto

Pasta is one among the ultimate comfort foods. Quick and almost effortless when you have one of the sauces stocked in the fridge. And just in case you were wondering what to do in the absence of the aforesaid option, there is always the very frugal 'Aglio E Olio' that one can turn to. For folks who believe in having a little more diversity in their pantry, there is yet another option. The whore's style pasta or pasta alla puttanesca is nothing but some olives, capers, anchovies and garlic thrown together.

One of my favorites among all the pasta recipes happens to be spaghetti tossed with some pesto sauce. And I have a lot of variety when it comes to the pesto. For one I believe in making mine at home and using it up within a week's time if not earlier. Recently, I got my hands on some fresh baby spinach and the first thing that came to my mind was a lovely verdant pesto sauce with some walnuts, garlic and peppercorns.

I decided to keep it vegan and skipped the Parmesan. To add a little texture to the whole thing, I added some roasted and slightly charred aubergine to it. A few shredded baby spinach leaves add the requisite crunch to this pasta. Overall, a simple and yet amazing recipe.

Read on for the recipe -
























Preparation Time - 20 mins

Ingredients -
  • 150 gm spaghetti
  • 3-4 mm thick aubergine slices 
  • a fistful of baby spinach 
  • 1 tsp olive oil
For the pesto -
  • 1 cup tightly packed baby spinach
  • 8-9 walnuts
  • 3 fat garlic cloves
  • 10-12 peppercorns
  • 2 tsp olive oil
  • 2-3 pinch salt

Preparation - Coarsely grind all the ingredients for the pesto.

Add some salt to the aubergine slices and keep aside for 10-15 mins. Once it leaves the water, transfer to a baking tray .

Cooking - Boil 9-10 cups water in a saucepan. When bubbles begin to appear, add sufficient amount of salt to the water. Once it gets to a rolling boil, add the spaghetti.

Cook for 12 mins or till al-dente. Remove 2-3 tbsp of the water and add it to about 2-3 tsp of the pesto.

Drain the water in a colander, give it a good shake and toss back the spaghetti into the same vessel in which it was cooked.

Drizzle some olive oil on the aubergine slices. Roast at around 180-200 degrees in a pre-heated oven till they are lightly charred ( deep brown color ).

Add the diluted pesto and olive oil to the spaghetti. Toss to uniformly cover the spaghetti strands.

Finally add the roasted aubergine slices and shredded baby spinach. Give it a gentle shake.

Serve warm or cold.



Wednesday, February 15, 2017

Black rice and Seafood salad

Salads are becoming a regular feature during lunch these days. I am absolutely smitten with 'one bowl' meals and what better than a gorgeous salad to fill up one of these. But with my husband and kid preferring some 'real khana' and my schedule more packed than usual, i have to throw together whatever I can lay my hands. As a result, sometimes the salad turns out to be just plain 'meh' and at other times it is just 'wow'.

Black rice is one of my usual suspects as it is packed with nutrients and delicious to boost. However I have to say that it is an acquired taste. While the nuttiness works really well for desserts, one takes a little time to get used to the savory dishes. Another ingredient that works really well with black rice is seafood. Think shrimps, octopus or even squid. However since I only had shrimps in stock, I made the salad using shrimps and a really amazing gourmet sauce. It turned out really well and hence it is eligible to make it to the blog. 

Read on for the recipe -

















Preparation Time - 15 mins ( I had cooked black rice in stock else add another 15 mins of cooking time )

Ingredients -

  • 1 1/2 cup cooked black rice ( firm to touch )
  • 1/2 cup shrimps
  • 1 red onion (finely sliced)
  • 1 1/2 tsp ginger juliennes
  • 1 tsp lime juice
  • 1 tsp olive oil
  • sea salt
  • 2 tsp Sprig Mango Jalapeno Gourmet sauce (or as required)

Preparation - Toss shrimp with a bit of olive oil on a hot skillet till it turns pink.

Prepare a dressing with the thinly sliced red onions, SPRIG Mango Jalapeno gourmet sauce, ginger juliennes, lime juice and a dash of olive oil.

Take the cooked rice and the shrimps in a medium sized mixing bowl. Add the dressing and season with sea salt . Toss everything together.

Serve at room temperature.






Monday, February 13, 2017

Choley and Soya Masala ( 1 tsp Oil recipe )

 IMP - Choley and Soya Masala is an original recipe created by the blogger and has been published for the first time on oriyarasoi.com.


It is not magic that makes food special. Nor it is the use of the most expensive or rare ingredients. Rather, it is that one indispensable ingredient called love and everything else that goes with it. Be it love for that someone special, for good food or even for great company, love is the driving factor behind almost every great meal. Imagine being engulfed by a feeling of inner joy when you see someone mop up every bit of that dish with great pleasure and yet take the time to carefully lick those fingers for any lingering traces of deliciousness. That's love for sure.

But then love takes on different interpretations for different folks. Without going into the intricacies of what is right or wrong T, I choose this Valentine's day to promote a bit of 'self-love'. And what better way of loving oneself than taking small steps for ensuring good health ? I am going to do just that by kicking off the ' 1 tsp oil recipe' series which will let one enjoy those favorite meals without the added guilt pangs and undesirable side effects.

The very first recipe of this series is a protein packed 'Choley and Soya Masala'. Usually people tend to associate 'choley' with copious amounts of oil, spices and some residual heartburn too. This preparation helps eliminate all that. Plus one gets the added benefit of soya protein.

Read on for the recipe -


















Preparation Time - 30-35 mins

Ingredients -
  • 1 1/2 cup Garbanzo beans
  • 1/2 cup small soya chunks
  • 1 medium sized onion
  • 5-6 fat garlic cloves
  • 1 inch ginger
  • 3 tbsp chopped coriander roots 
  • 1 large tomato
  • 3-4 cloves
  • 2 inch cinnamon stick
  • 1 tsp oil
  • 1/4 tsp turmeric
  • 1/2 tsp red chili powder ( use less or more as desired )
  • 1 1/2 tsp Tata Sampann Choley Masala
  • salt to taste
  • 1/2 tsp sugar (optional)
  • 1 boiled potato (optional)
  • green chillis for garnishing
  • onion rings for garnishing
  • lemon juice (optional)

Preparation - Wash and soak the garbanzo beans overnight or for 10-12 hours.

The soya chunks can be soaked in hot water 1-2 hours prior to cooking.

Grind the onion, ginger and garlic together into a smooth paste. The tomato needs to be pureed separately.

Clean the coriander roots thoroughly and chop into very small pieces.

Cooking - Transfer the garbanzo beans to a pressure cooker. Cook with 2 cups water, salt and turmeric for 3-4 whistles. Keep aside till steam escapes.

Squeeze out the water from the soya chunks. Wash them under fresh water 2-3 times before giving a final squeeze.

Heat the oil in the pressure cooker. Add the sugar and keep the flame low.

Once the sugar starts turning light brown, add the cloves and cinnamon. Quickly add the onion, ginger and garlic paste to avoid burning the spices.

Cook till the raw smell goes off.

Now add the tomato puree and cook for 3-4 mins. Add the chili powder, Tata Sampann Choley Masala and a wee bit of turmeric. Cook for 3 mins.

Drain the garbanzo beans and transfer to the cooker along with the soya chunks. Peel the potato and cube it before adding it the contents of the cooker.

Add 1 1/2 cup hot water, salt and the chopped coriander stems before closing the lid. Let it cook for 1 whistle on a low flame.

Serve hot with a dash of lemon juice, slit green chilies and onion rings.

Goes best with rotis or even steamed rice.


Wednesday, February 8, 2017

Apple Peppers Walnut Salad with Balsamic Vinaigrette

Salads and more salads !! While it was black rice a couple of weeks back, now it is the turn of salads to capture my imagination. In sync with my fitness resolutions for the current year, I am substituting a bowl of salad for lunch at least 2-3 times in a week. Chickpeas, kidney beans or even tofu is a regular addition to my salad bowl as these ingredients have a high proportion of protein.

However last week, I ended up missing lunch on one of the days. Being caught up with some work, I realized quite late that it was well past 3 in the afternoon. As I did not want to eat anything heavy so late in the day, I skipped the dal-chawal lunch that I had prepared for kiddo. A quick raid on the fridge did not yield my usual protein sources. But I had quite a few apples in stock. And there were the walnuts from goingnuts.in that had arrived the previous day. So, I whipped up a quick salad with the aforementioned ingredients, some leftover colored peppers and a balsamic vinaigrette. It turned out to be delectable and filling to the core

Read on for the recipe -


















Preparation Time -
  • 1 apple (I used Gala, cut into thin slices)
  • 1 cup mixed yellow and red peppers (thin long pieces)
  • A few leaves of lettuce 
  • 1/2 cup walnuts
For the Balsamic vinaigrette -
  • 3 tsp olive oil
  • 1 tsp balsamic vinegar
  • 1 tsp honey
  • 1 tsp English mustard
  • 2 pinch black pepper
  • salt to taste


Preparation - Take all the ingredients for the vinaigrette in a bowl and whisk together till it forms a uniform mixture.

Toss in the apples, peppers, lettuce and walnuts in a big bowl. Drizzle some of the vinaigrette over it as per your taste.

Mix lightly and serve immediately.



Sunday, January 29, 2017

Achari Aloo Salad ( Indian Potato Salad)

Last week I happened to find some really good freshly harvested baby potatoes at the local vegetable market. Coincidentally I had been craving for some Kashmiri dum aloo for sometime. So, it was the first dish that I cooked up with the lot. The next dish to go on the table was my favorite fish head curry with mustard paste. And I was still left with a sizable lot !

That is when I realized that I havn't had a decent salad bowl for almost a week. Eeeks !! I needed to do something about my eating resolutions. It has been just a month into the new year and I am already lagging behind. A potato salad with some protein and veggies seemed like the right choice for the next day's lunch . A few minutes of browsing threw up quite a few gems like the Mediterranean potato salad, an English potato salad and even a Russian one among all. Sadly I couldn't really find anything like an Indian version.

That was it ! I decided to make one on my own. But what flavour could encompass the entire width and breadth of a country that is better known for it's diversity ? Of course, the humble 'achar' or pickle. Though pickles from various regions make use of different ingredients, there are a few basic ingredients that are quite common. And using these very ingredients that are common to every Indian kitchen, I mustered up a yummy and filling bowl (actually two bowls) of potato salad !

Read on for the recipe -

















Preparation Time - 10 mins

Ingredients -
  • 2 cups of boiled baby potatoes
  • 1 cup boiled kidney beans (rajma)
  • 1 cup of chopped veggies (tomato and cucumber)
  • 1 small red onion (chopped into thin long pieces, optional)
  • 1 tsp lemon juice (use more if required)
  • 1 tsp mustard oil
  • 1/6 tsp mustard powder
  • a pinch of fennel powder
  • a pinch of roasted fenugreek powder
  • 1/4 tso chili powder ( use a little hot unless you like it really spicy )
  • salt to taste
  • fresh cilantro for garnishing
  • a few drops of pickle oil ( optional )

Preparation - Peel the potatoes and cut each one into two halves.

Take all the ingredients (except salt) in a big mixing bowl. Toss them together . And let it sit for 15-20 mins for the flavours to come together. Season with the salt and garnish with chopped cilantro .

Serve at room temperature.

































Note - If you do not want to use the powdered spices, go directly for the pickle oil which has already imbibed all these spices.


Saturday, December 31, 2016

Black Rice Sushi ( Welcome 2017 )

A fresh new year. New hopes. And new beginnings. Without any doubt, it is that day of the year when we are at out optimistic best. The more superstitious among us would like to put the events unfolding on this very day as the harbinger for the rest of the year. But it is important to believe that while cosmic events do influence our life, we too are an integral part of the universe. And the vibes (both positive/negative) given out by us are ultimately adding to the energies that surround us.

Apart from the 'positive thinking', 'eating healthy' happens to be one of my top resolutions for 2017. While it is true that I did not actually wait for the year to commence to get on with my resolutions, I plan to stick to it with greater diligence this year. It includes cutting down on meat and fish to introducing more of superfoods like broccoli, black rice, quinoa, chia seeds in my everyday diet. Plus there will be greater focus on native superfoods like amaranth, spinach, gooseberry, turmeric, alsi (flaxseeds) and subza(basil) .

Starting the year on a healthy note, the first post of 2017 is a super healthy 'Black Rice Sushi' with a filling of tofu, avocado, carrot and cucumber. This is one recipe that can easily be made a part of one's lunchbox. I am skipping the Nori sheets as I want to keep it completely vegan. Read on for the recipe -

















Preparation Time - 35 mins

Ingredients -
  • 1 cup sticky Black rice
  • 1 small carrot (cut into long pieces)
  • 1 small cucumber (cut into long pieces)
  • Tofu (cut into long pieces)
  • avocado (cut into long pieces)
For the Sushi rice vinegar or 'Tezu' -
  • 1 tsp apple cider vinegar ( use rice vinegar if you have it )
  • a drops of soy sauce
  • 1/2 tsp water
  • 1/2 tsp honey
  • salt taste

Preparation  - Soak the black rice overnight.

Steam the carrot pieces till tender.

Mix the ingredients for the 'Tezu' in a cup.

Cook the black rice till it is slightly mushy. Add the tezu and mix it in. Allow to stand till it cools down and is just bearable to touch.

Take a aluminium foil and spread some of the black rice in a rectangle shape keeping about 1 1/2 - 2 inch space from the margins.

Place the tofu and the vegetable slices in the center of the rectangle. Lightly moisten the edges of the rice.

Gently grabbing the foil from the sides and using your fingers, roll it over keeping the vegetables in the center. Roll over a few times .

Remove the aluminium foil

Take a very sharp knife, moisten it and cut the sushi into 1 1/2 inch sized pieces.

[ Do check the video at the bottom of this post to learn the tricks of making a Sushi. ]

Serve it with pickled ginger, wasabi and soy sauce.






How to roll a sushi without using a Nori sheet -






Sunday, December 25, 2016

Kahwa Bubble Tea ( And the last Collab for 2016 )

'Eat clean, workout everyday and live healthy'. This just about summarizes my health resolutions for the next year. And while everyone is waiting for the clock to strike midnight on the eve of New Year for going ahead with their resolutions, I believe in doing it 'now'. Yes, my resolutions are very much 'on the floor' as I am consciously making healthy choices even as I eat out (rarely though) during this festive period. For example, just last night I opted for an 'Penne Arrabiata' instead of digging into those sinful pizzas, pies and creamy pastas that everyone was ordering. And picked a plain lime water to go with it. No soda . No sugar. Hardly a bad choice when I think about the number of calories that I avoided in one single meal. Small changes that go a long long way in one's battle against the bulge.

And since I am totally focused on the 'eat clean' goal for 2017, 'drink clean' also becomes an inseparable part of my goal by default. It is hardly possible to meet the goal of keeping one's system clean if one is guzzling up on those chemical/alcohol/sugar laden drinks. And for that sole reason, I will be sharing more about natural drinks on the blog in the coming year.

Coming back to our last collaboration ( with Parinaaz's A Dollop Of That ) for 2016, we are sharing the recipes for some celebratory drinks/mocktails that will add zing to your house parties. Skipping the alcohol, we are keeping it colorful and refreshing. My contribution is a Kahwa flavored bubble tea. Sourced from the pristine Kashmir valley, this variety of green tea is much more flavorful that the others I have tried till date. And as far as bubble teas are concerned, they are going to be the next big thing ! Don't you want to be the first one to introduce it to your guests ?

Read on -






Preparation Time - 20 mins ( plus standby time for soaking the tapioca pearls )

Ingredients -
  • 1/2 cup tapioca pearls ( the bigger the better )
  • 3 tsp Kahwa Green Tea ( or use regular green tea )
  • a few strands of saffron
  • 1 cinnamon stick
  • 1-2 green cardamom
  • honey as per taste
  • 4-5 cups water 
  • edible blue color ( I used dried Aparajita flowers. also called 'clitoria ternatea' )

Preparation - Wash and soak the tapioca pearls overnight.

Take out 2 tsp of the soaked pearls and add to a saucepan along with 2 cups of water and a pinch of saffron. Boil till you get a thick gel like consistency.

Color the remaining pearls with the blue dye.

Boil 4 cups water in a saucepan along with cinnamon and cardamom. Switch off flame after 5 mins. Add the green tea and cover. Keep aside for 5 mins. Strain and let it cool down. Pop it into the fridge for 15-20 mins. Sweeten with honey as per preference.

For assembling the final drink - Place 2 tbsp of the blue pearls at the bottom of a tall glass. Top it up with the golden saffron flavored gel. Now very carefully, top it up with the chilled Kahwa tea.

Serve immediately.







































Don't forget to check out another amazing drink by an awesome blogger -























Blue Mule Mocktail by Parinaaz !!

Tuesday, December 20, 2016

Root Vegetables Roast ( A Vegan Side for Christmas Dinner )

As I opened today's newspapers, a disturbing piece of news caught my attention. Farmers in UP are being forced to plough their potato produce into the fields, dump them on the roadsides or even abandon them outside the cold storage facility for lack of buyers. Before you dismiss this as yet another side-effect of the much debated 'demonetization' policy of the Modi government, I need to remind you that the story has been much the same every time there is a bumper harvest. India still needs to figure out how to store it's surplus produce and facilitate an effective distribution channel to ease the hunger problems of the poor. Especially potatoes, which are increasingly seen as one of the most cost effective solutions for solving world hunger.

While grains have long been the mainstay of the population in most countries, the yield of these are currently stagnating after reaching a peak thanks to the green revolution. And in turn, that is causing the prices to spike to levels that have been unheard of. In comparison, spuds or potatoes have never received enough attention and they continue to be farmed in an inefficient manner in most parts of the world. Apart from being a good source of nutrients, potatoes take less effort and time to cultivate which is why the scientists have been focused on developing varieties they can survive and thrive in the most trying climatic conditions. No wonder we have countries like India, China, Peru and Malawi cultivating the potato in huge numbers. In fact, one of the shining example of the tuber being effectively utilized to solve nutritional deficiency comes from Uganda. A GM version of the sweet potato is being used to deliver the daily Vitamin A requirements of their children in order to prevent child stunting. It is high time we adopt and popularize this wonderful vegetable !

On my part, I am very fond of tubers, especially the ones available during the winter months like the sweet potato and yams. Combining them with root vegetables and doing a quick roast is an easy way to include more of it in your diet. Since they are quite popularly used in the pot roast prepared during Christmas, I decided to do my own vegan take on it. Here is the recipe which turned out to be just yummy -







Preparation Time - 45 mins

Ingredients -


  • 1 cup peeled and cubed potatoes
  • 1 cup peeled and cubed  sweet potato
  • 1 cup peeled and cubed carrot
  • 1 cup peeled and cubed beetroot
  • 1 cup cubed pumpkin/squash (retain skin)
  • 3-4 garlic heads
  • 1 tbsp mustard oil
  • a drizzle of honey
  • sprinkling of dried rosemary
  • sprinkling of dried oregano
  • a dash of rock/sea salt
  • a dash of freshly ground pepper
  • rind from one orange ( optional )


Preparation - Separate the beets from the rest of the vegetables as we don't want the pink juices to stain everything. Chop the garlic heads into halves along the length.

Mix the oil, honey and seasonings in a cup.

Cooking - Heat an oven to 200 C . Spread the vegetables over a tray taking care to use a separate one for the beets.

Place in the oven for 6-7 mins or till they begin to look a little tender .

Remove from oven. Add the dressing, toss to coat the vegetables evenly and put it back into the oven at 200 C.

After about 20 mins, throw the orange rind ( roughly torn ) over the vegetables in the first tray.

Wait for 5-6 mins and then remove the first tray containing the vegetables . Let the beets roast for another another 10-15 mins.

Remove and mix together.

Serve as a side with your Christmas meal.




Thursday, November 17, 2016

Kakharu Patra Bara ( Tender Pumpkin leaf Fritters )

Pumpkin leaves or 'Kakharu patra' is one of the many greens consumed in Odisha. Though the leaves are rather coarse to touch and one might have initial misgivings about consuming them, they are quite delicious if prepared properly. While the 'Kakharu Dunka Raee' is the most popular recipe that makes use of the leaves, there are lesser known stir fries made with the tender ones.

But it was one of those days when I wanted something crispy to go with my rice and dal. And these leaves were the only thing I had in stock. Hence I ended up chopping them finely, mixing them with some garlic, onion and a binding agent to prepare some nice pan-fried fritters.

Read on for the recipe -

















Preparation Time - 20 mins

Ingredients -

  • 9-10 tender pumpkin leaves
  • 1-2 small garlic cloves (finely chopped)
  • 1 small onion (finely chopped)
  • 1/5 tsp red chili powder
  • 1 tsp besan
  • 1 tsp cornflour
  • salt to taste
  • 3-4 tsp for pan frying


Preparation - Wash and shake off the excess water from the pumpkin leaves. Chop into fine pieces.

Take into a mixing bowl along with the garlic, onions, besan, cornflour, red chili powder and salt. Mix everything using a few drops of water.

Cooking - Heat a frying pan. Drizzle a teaspoon of oil all over the surface.

Take spoonfuls of the mixture on the pan and flatten into small discs. Drizzle more oil around each one.

Cook till brown spots appear on the surface. Flip them over.

Drizzle little more oil around each one. Remove them once they are crisp and done on both sides.

Serve hot with rice and dal.

Tuesday, October 18, 2016

Kadali Bhanda Bara (Plantain Flower Fritters with Oats)

'Ek muthi ka poshan' says my culinary God. And it sticks in my head. Jut like every other day, I go around like clockwork making breakfast and lunch for the family even as his words ricochet inside my skull. Without missing a beat, I pick up that packet of oats even as I take out the lentil jar from the cupboard. A small wok is put on the burner while I chop the vegetables. Two fistful of oats get slow roasted for 3 minutes as I carry on with my cooking. The vegetables are now being cooked and I am getting ready to knead the flour for making rotis. The roasted oats have cooled down and I give it a quick buzz to make a fine powder out of it.Three fourths of it go into my 'atta' while the rest is kept aside for lack of inspiration.

The lunch is almost ready and as I gather the ingredients for the final dish, a bulb suddenly lights up in my head. A teaspoon and half of the powdered oats make their way into the mix for my plantain flower fritters. I continue to make them the usual way, that is pan-fried with very less oil. And as every time they turn out to be delicious. Lesson learnt. Moral of the story is that it does not need to be path breaking all the time. As long as it gets the job done, it is perfectly fine.

So, here is the recipe inspired by Vikas Khanna and Quaker's #OatoberFest, a week long celebration of health and nutrition -

















Preparation Time - 10 mins

Ingredients - 

  • 2 cups cleaned and chopped plantain flowers
  • 1 1/2 teaspoon Oats
  • 1 1/2 teaspoon besan
  • 1 tsp cornflour
  • 1/4 tsp red chili powder
  • a pinch of garam masala
  • salt to taste
  • 2 tsp oil for pan frying

Preparation - Add the chopped plantain flowers to a saucepan of boiling water for 5 mins. Drain and wash under running water to remove all bitterness.

Squeeze out all water before transferring to a mixing bowl. Add the rest of the ingredients along with very little water to get everything together.

Cooking - Drizzle a few drops of oil on a ceramic pan. Once it is hot, add small portions of the mixture to the pan and pat gently to spread into a layer which is about 2-3 mm thick.

Cook till done on one side. then flip it over and add some more oil.

Once cooked on both sides, remove from the pan.

Serve hot.



Thursday, July 21, 2016

Sweet Quinoa Pulao ( Inspired by the aromatic 'Kanika' from Odisha )

In the Coastal pasts of Odisha, it is almost 'du rigueur' to prepare arua-dalma-khatta on the festival days. When one is abstaining from onion and garlic, it makes sense to prepare a combination that is light and well as tasty. But having grown up in Western Odisha, I am more inclined towards having a sweet pulao (kanika) / khechudi and alu-dum on such days. Much of our taste preferences are acquired during our growing years and hence we often balk at the thought of trying out new ingredients or combinations. That was pretty much the case with me before I started blogging and turned really adventurous with food. So it was no surprise to me when this combination was initially met with raised eyebrows at my in-laws home but they too loved it after trying it for the very first time ! However it is another story that they would pick the dalma-khatta combination if they have a choice.

So, on last Sankranti, I thought of preparing the a sweet pulao and aludum (without onion-garlic) for lunch. Just as I opened the cupboard to take out the rice, I glanced at the half used packet of quinoa that had been lying used for sometime. Since the cooking methods is rather similar, I decided to swap the rice with quinoa to give my meal a healthy twist.

So, here is the recipe of 'Sweet Quinoa Pulao' or 'Quinoa Kanika' -


















Preparation Time - 20 mins

Ingredients -
  • 1 cup quinoa
  • 2 cups water
  • 4-5 pepperorns
  • 2-3 green cardamom
  • 2 inch cinnamon
  • 1 petal of mace
  • 1-2 bay leaves
  • 2 tsp sugar ( adjust as per taste )
  • 1 tsp ghee
  • pinch of turmeric
  • salt to taste
  • 3 tsp chopped cashews
  • 3 tsp raisins

Preparation - Wash the quinoa under running water. Let it soak for 30 mins. Drain.

Cooking - Heat the ghee in a deep saucepan. Add the whole spices and wait till they turn fragrant.

Drop in the cashews and raisins. Fry for 20 seconds .

Add the rinsed and drained quinoa to the saucepan. Roast it for 5 mins to give it brownish shade and also to ensure that it's typical smell goes off. Now add 2 cups water and let it cook uncovered . Once it is almost 80 percent done, add the sugar and salt.

Once the water is absorbed, fluff it up .

Serve warm with the aludum or just it itself.

















Note - It is important to wash the quinoa with plenty of water so that the bitterness goes off.


Tuesday, August 18, 2015

Broccoli Carrot and Baby Corn Soup

Today's recipe is a simple vegetable soup loaded with fiber and nutrients. As is typical of Oriyarasoi recipes, it is easy to prepare and tasty to eat !! This clear soup is sparingly flavored with some light soy sauce and chilli sauce. As I have mentioned before, soups are integral to any weight loss diet and act as great fillers in between meals.

Read on for the recipe -






Preparation Time - 20-25 mins

Ingredients -

  • 1 cup Broccoli florets
  • 1 carrot (sliced into 2-3 mm pieces)
  • 1 cup sweet corn ( chopped into medium sized pieces )
  • 3 cups vegetable stock
  • 3-4 garlic flakes (finely chopped)
  • 1 tsp light soy sauce
  • 1/2 tsp Chilli sauce ( or as desired) 
  • 1 tsp olive oil
  • salt to taste

Preparation - Wash the vegetables thoroughly. Drain off the excess water.

Cooking - Heat the oil in a large pan. Throw in the garlic and fry till brown.

Add all the vegetables and stir fry on medium flame for 3-4 mins.

Pour in the vegetable stock and season with salt. Bring to a quick boil and let it simmer for 15-18 mins.

Remove from the flame and pour into the soup bowls.

Season with soy sauce and chilli sauce as per taste. Serve immediately.





Featured Post

Green Papaya Laddoos (SugarFree recipe)

Mom is undoubtedly the dessert specialist at home. God forbid, if she takes to blogging, she could give a lot of folks a run for their mone...