Rapini Buttermilk Stew / Mohr Koottu

The Journey

A true Tam Bram tastebud will be amiss without the quintessential addition of Mohr Koottu or buttermilk stew about once a fortnight or so. This recipe takes roots from a very traditional Tam Bram recipe passed down from generations and enjoyed by all. The simple aromas paired with the sour buttermilk and vegetables make it a fantastic dish to savor. For my North Indian friends, this is a very good looking South Indian cousin of the traditional Kadhi! My favorite mohr kootu is the one made by my grandmother and I remember running to my uncle's place many weekends and enjoying this delicious stew with many variations of vegetables (banana stem, drumstick, squash varieties, spinach and many other veggies). Clearly, when I started cooking this was one dish I had to master to curb the fortnightly itch. I am not sure there is a single Indian restaurant that serves this dish! I was looking for new vegetables that  were highly nutritious and readily available in the American markets that would pair very well with the Mohr koottu flavors. My absolute favorite is Rapini, which has a slight bitter taste that is beautifully complemented by the sour buttermilk and the spices. Rapini and broccoli rabe are not the same but they are very close cousins - so you can easily interchange the rapini with broccoli rabe.  Even if you don't like broccoli, you will love rapini and once you find out how healthy it is and try this recipe, you will do the song and dance. This recipe is super nutritious and lip smacking good and can be enjoyed with plain rice, breads or rice noodles. What an awesome way to get the benefits of such a wonder vegetable...another one of my twisty favorites!

Ingredients

1 bunch of Rapini - julienned
2 green chillies
1 cup sour curds whisked
1 cup mashed lentils - I used 50:50 Toor Dhal and Moong Dhal
1/4 tsp turmeric powder
1/2 tsp Himalayan pink or regular salt

For the paste:

1 tsp canola or grape seed oil
3 dried red chillies
1 tablespoon Bengal Gram Dhal or Chana Dhal
1/4 tsp fenugreek/methi seeds
2 tablespoons Coriander seeds
1/4 cup unsweetened dry coconut

For tempering:

1 tsp canola or grape seed oil
1/4 tsp asafetida

2 sprigs of curry leaves

1 tsp mustard seeds

For garnish:

1 tsp ghee

Now, let's get cooking

Julienne the Rapini till you have green shredded wonders!



To make the paste:

Roast all the ingredients for the paste in the canola oil. 

Add the green chillies and then grind in a food processor. Notice it is ground very well but not super fine. Voila..your paste is ready. It's really that simple!

In a sauce pot, add the oil for tempering on medium heat. After 1 min, add the mustard seeds. When they splutter, add the asafetida and then the curry leaves. Step back, they will fight back at you..

Add the julienned Rapini and sauté for a 2-3 minutes. 

Add salt and turmeric and stir well for another minute or two. Notice how much it wilts. You want it to wilt but not lose the green color...who likes dull greens!

Add the paste to the cooked Rapini. Combine the mixture and add enough water to bring it to a thick consistency. 

Now add the mashed cooked lentils and cook for a few minutes until it comes to a boil. This step is optional. You can skip the lentils and move to the next step directly. I love the addition of lentils as it increases the protein content of this dish. 

Finally, reduce the heat to low flame (super important step) and add the cup of whisked curds to the stew. It will give a slightly curdled look initially, but as long as the flame is very low and you stir, this will go away. 

When you see bubbles form on the side, the Stew is done! 

Finally add 1 tsp of ghee as a garnish and enjoy this with Rice or roti. 

The Good in this recipe

Rapini - can't brag enough about this vegetable

Rapini contains powerful cancer fighting phytochemicals called indole-3-carbonol (I3C). I3C helps prevent cellular damage caused by free radicals, maintains a healthy hormonal balance for both men and women and even reduce yeast infections in the body. 
Rapini’s bone-strengthening properties are the outcome of its vitamin K content. One half cup serving contains 169 micrograms of vitamin K1, a daily dose enough to keep your bones from thinning. 
Rapini is one of the many cruciferous vegetables that contain sulfur. Sulfur contains a specific compound called methyl solfonyl methane (MSM) that assists detoxification of the liver.
Rapini lowers the risk of heart disease since it contains strong anti-inflammatory nutrients, such as folate and vitamin C. 
Rapini contains two grams of fibre for every cup. Specifically, the fibre in rapini is soluble fibre, which slows transit and digestion time in the GI tract. Soluble fibre dissolves in water to form a gel-like material that lowers blood cholesterol and glucose levels. Combining rapini with a high carbohydrate meal (such as a rice dish) will reduce the insulin response, which in turn will prevent both hyper and hypoglycemia.

Ghee or clarified butter 

Your yoga teacher says a little ghee will help loosen up tight hamstrings, and your Ayurvedic physician recommends ghee for a host of ailments ranging from poor digestion to memory loss. But what is this liquid gold and how does it differ from regular butter? Ayurveda places ghee, or clarified butter, at the top of the oily foods list, as it has the healing benefits of butter without the impurities (saturated fat, milk solids). Ayurveda claims ghee is beneficial for the whole body, and recommends it as the ultimate remedy for problems stemming from the pitta dosha, such as inflammation.

Red Gram Lentils are a rich source of protein. The biological value improves greatly, when rice is combined with Red gram because of the complementary relationship of the essential amino acids. No wonder dhal chawal is so famous in India!  It is particularly rich in lysine, riboflavin, thiamine, niacin and iron.

Bengal Gram Lentils are also a rich source of protein and have a super low glycemic index. This makes it a great lentil if you are worried about blood sugar spikes after a meal. They are low in fat (most of that is poly unsaturated) and some recent studies show that they help lower cholesterol in the blood stream. They are also a good source of zinc, folate and phosphorous. 

Asafetida is used to stimulate appetite and digestion. It helps neutralize flatulence caused by beans and other legumes. Though there is very little published research in the West about asafetida, it has been used as a digestive aid, an anti-inflammatory herb and a bone builder for centuries in Indian and Iranian cooking. It also has been shown to contain natural blood thinners and reduce blood pressure. Certain strict vegetarian diets of India forbid the use of onions and garlic (like Tam Brams), and asafetida is used in their place for its distinct aroma.

Curry leaf is an essential ingredient in Indian cooking especially in South India. However, it's customary for most of us to simply remove and throw the leaf from our food and not consume it. Well, we shouldn't be doing that! Curry leaf has many medicinal properties. It stimulates digestive enzymes and helps break down food more easily, especially when combined with asafetida. There is research that proves that when consumed regularly help with healthy hair growth, premature graying of hair and prevents hair fall. Curry leaves are also highly regarded for the fact that they have high quantities of iron, phosphorous, vitamin C and nicotinic present. Curry leaves are a good source of vitamin A and it is one of the most important components for maintaining good eyesight. Studies on curry leaves have shown that they can help in controlling the blood glucose levels. Years ago, thanks to a gift from my sister in law in Chicago, I started growing this at home. It is so much more aromatic and flavorful than the store bought or dried kinds.

Soothing Cauliflower Soup

The journey

I was on a date night with friends at a tapas restaurant and the tried the cauliflower soup as an appetizer. I remember thinking then that this soup is such a great idea but it tasted like baby food and desperately needed a flavor punch. I decided to try making it at home and added some classic Indian flavors (garlic, nutmeg) and then the twist (pepper, chives, olive oil and cheddar cheese). It was comforting and delicious...perfect for those cold winter Sunday evenings...or really anytime of the year. It will freeze very well and without the garnish, it makes a great pasta sauce as well. A very versatile soup that is lip smacking good.

 

 Ingredients

1 head of cauliflower

1 small white or yellow onion

2 cloves of garlic - pealed and sliced

1 tsp canola or grape seed oil

1 tsp white or black pepper

1 tsp salt or to taste

1/4 tsp nutmeg

1 cup of milk
1 cup of water

Chives - chopped as garnish. You can substitute with spring onions as well (just the green side), although I love the taste of Chives the best.

Olive oil - drizzled as garnish

Grated Cheddar cheese - optional as garnish

Now, let's get cooking..

Chop the cauliflower and microwave with a 1/2 cup of water on high for 5 minutes until fully cooked. You can also do this in a stove top. Consider this though..Boiling cauliflower on a stove top with water reduces the levels of the phytonutrients that fight cancer in cauliflower, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, like stir frying or microwaving or steaming have no significant effect on the compounds. This is why I like to microwave and I also save the liquid and use it in the soup. 

In a saucepot on medium heat, add the oil and sauté the onion and garlic until the onion is translucent but not browned.

Add the cooked cauliflower, the cooked water, nutmeg and salt.

When the flavors are combined well in a minute, turn off heat.

Puree in a food processor to a pasty consistency but leaving a little bit texture.

Transfer the puree to the saucepan. 

Now add the milk and water. Bring it to a boil.

Serve hot with a garnish of chives, cheddar cheese (optional) and a drizzle of olive oil.

The Good in this Recipe

Chives are probably the most easy and fuss free addition to your herb garden. From ancient beliefs of warding off evil to acting as a diuretic, they have several benefits. They are perennial, look beautiful particularly with the purple flowers in spring, need little care, dry freeze well and they are twisty delicious as a garnish for most savory foods.Chives have antibiotic properties. The natural antibacterial and antiviral agents in the vegetable work with vitamin C to destroy harmful microbes. This makes the plant an excellent natural defense against the common cold, flu and yeast infections too.Chives have anti carcinogenic, cardiovascular and digestive properties. 

Cauliflower  is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese. If you are diabetic, you might want to watch your intake of cauliflower since it is generally high in natural sugars. 

Healthy Kale Chips

The Journey

My son has always been a spinach lover and we fondly remember the pre school teacher's stories of how he ate all the spinach at the table. So we were very happy he naturally liked spinach.  With his natural affinity to spinach, I assumed getting kale into his diet profile would be a breeze. Now, I would be amiss if I did not mention how resistant he is to variations of something he loves. He is the type of person who will say to you "Leave well alone..don't improvise or change anything." So kale did not make the cut for the new and improved spinach at the table. Kale is a nutritional powerhouse and I had to find a way to get him to enjoy this. I also found out that the best way to get my son to try anything new is to grow it and make him harvest it - somehow being part of the process lowers the resistance. So we started growing Kale each year and I am constantly struck by how hardy this vegetable is (grows in spite of me.. ;) )and the ROI is simply stunning. $3 of kale sapling at spring gives me well over $50 worth of kale in the growing season between spring until frost. It is such a giving plant! If you don't grow your kale(please consider doing so) give this recipe a try with store bought kale. You will find all kinds of kale in the salad isle these days. There are many many tasty recipes that use this wonder vegetable, this one is my family's favorite. It is hard to believe how easy the recipe is and how much of a crowd pleaser it is when served as an appetizer. Replace potato chips in your sandwich for kale chips for a healthier crunchy twist. You can always add your own spices and make this personal..adding your own twist. Once you start, you just can't stop..

Ingredients (serves 4)

1 big bunch of kale - well washed and towel dried and torn into 2-3 inch pieces. If you are buying from the salad isle, use one 10oz bag of torn kale. 

1 tsp of fresh cracked pepper

1/4 tsp Sea salt or Himalayan salt to taste

1/4 cup grated fresh Parmesan cheese (not the green box please)

1/4 tsp Nutmeg

3 table spoons extra virgin olive oil

1/4-cup pine nuts - lightly toasted

Now, let's get cooking..

Preheat Oven to 350 degrees F.

Wash and towel dry the kale. It is really important at this time for the kale to be dry. Wet kale does not work for this recipe and will steam in the oven rather than crisp.Tear the kale into 2-3 inch pieces. You want to be able to hold the chips after all! 

Toss the kale into a bowl and mix in olive oil, pepper and nutmeg (my twist). I love nutmeg in my spinach. Go ahead; give the kale a massage with your clean hands...give them a Spa treatment :)

Pour your utterly relaxed kale onto a non-stick or lightly oiled cookie sheet - no clumping, no over crowding. Each of the kale leaves need exposure to the oven heat so they turn into chips. Since this hardly takes time, make multiple batches if needed.

Bake for 15-20 minutes on the top rack until you see the edges slightly brown or turn to a very dark, almost brownish green. Oven temperatures, the kind of cookie sheet you use can change the equation slightly..If you can take a peek at 15 mins you'll know. The time needed to bake greatly depends on the thickness of the kale leaves. Mature kale leaves might need the full 20 mins while baby kale probably only needs 15 mins. Keeping an eye on the color of the kale and a ear out for the crackling sound from the oven is not a bad idea.

Remove the cookie sheet from the oven and toss the Himalayan pink salt. 

While this is baking, toast the pine nuts in a sauté pan for 60 seconds, moving the pan after 30 seconds to get an even toast. No oil needed. 

Toast pine nuts in medium heat

Start of the toasting process

45 seconds later

60 seconds later

Voila! Toasted pine nuts..

Shave the Parmesan cheese on top and add toasted pine nuts before you serve. There are few things that make my daughter give me a blissful smile - one such thing is the moment when freshly grated parmesan makes a soft landing on the food she is about to eat! It is an absolute delight to eat this and watch that smile!

The good in this recipe..

Kale is low in calories, good source of vitamins A, C and K, high in fiber, loaded with antioxidants and has zero fat. Per calorie, kale has more iron than beef. Kale has great cardiovascular benefits due to its ability to lower cholesterol levels. It is a good anti-inflammatory and a great way to detox your system.  Virtually fuss free, inexpensive addition to the garden with the longest yield and best ROI. The homegrown kale is also usually tenderer than the store bought kale.  A true wonder for your body and can be for your wallet too if you grow your own. I am amazed I can summarize the good in 1 paragraph..it really is too good to fit in one page.

Pine nuts are a powerhouse of vitamins, minerals and other compounds. It is not widely known that pine nuts can actively suppress feelings of hunger since they contain a hormone called cholecystokinin (CCK). To complement this, pine nuts are also a good source of dietary fiber, which gives a feeling of fullness after eating. A single serving of the nuts can provide around 20% of the recommended daily amount of fiber. They are also rich in Vitamin K and provide 1/3 of the protein in a day (great if you are a vegetarian looking to up the protein). It is also chock full of minerals such as magnesium (1 serving has 85% of dv) and manganese (1 serving has 600% of the dv). Both these minerals are very useful in metabolizing fat and blood sugar. Although pine nuts have a host of benefits, it is worth pointing out that they are fairly high in saturated fat and calories, containing around 30% and 45% of the recommended daily amount of each respectively. Like my mom says...."everything in moderation is good for you". 

Himalayan pink salt is the purest naturally available source of salt available in the market today. Himalayan Pink Salt was originally formed from marine fossil deposits over 250 million years ago during the Jurassic era.  Harvested from ancient sea beds, this rare and extraordinary salt has been a valuable commodity for centuries. This salt naturally contains iodine without the artificial process of adding Iodine to your salt.  It also contains over 84 minerals and trace elements. Lot better than your standard NaCl(Sodium Chloride). At the end of the day, salt is salt :) use in moderation.