Tanya's kitchen

PATIA is sweet, sour and spicy version of fish curry which is hugely popular dish in the coastal regions of India.

Ingredients:
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2 large Pomfret fish
4-5 Cloves
1 inch Cinnamon
1 tbsp cummin seeds
1 1/2 pod garlic
1 inch ginger
1 cup coriander leaves
1/2 tsp Turmeric powder
7 – 8 Black pepper
5 Kashmiri Red chillies
3 Green chillies
2 medium onions
2 large Tomatoes
4 tbsp Oil
4 Dry Garcinia indica
Salt for taste

Total Time : 45 – 50 Minutes
Serves : 4

Instructions:
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1) Cut fish into thick slices, wash and apply a little salt and turmeric powder and keep aside.
2) Grind all the ingredients from Cloves till Green Chillies and make a very fine paste.
3) Heat oil  and fry finely chopped onions until brown.
4) Make puree of tomatoes and add to fried onions.
5) Fry the puree well, then add the above ingredients paste and fry well.
5) Add water if required,then wash the fish. After the first boil, add fish, dry Garcinia indica and salt.
6) Cook on slow fire until fish is cooked and oil float on top.
7) Serve with Indian bread or steam rice.

Note :
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1) Chillies can be adjusted as per your taste.
2) You can have the option of Bombay Duck, Salmon.

Benefits:
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1) Garcinia indica acts as an appetite stimulant and also has antihelminti properties. The hydroxycitric acid present in the fruit fights cholesterol and curbs lipogenesis, thus aiding weight loss.
2) Pomfrets are high in Omega-3 polyunsaturated fatty acids, which helps to reduce cholesterol and the risk of heart diseases. 

Pav bhaji is one of the favourite dish of Mumbaikar’s.  All age groups love it. And if it is cheese pav bhaji, then all children will love it more. So let’s take a look at quick and easy way of making pav bhaji at home for School going children’s Mom and all busy people.

Ingredients:
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1 cup grated cheese
1 cup cauliflower
1 cup green peas
1/4 cup chopped coriander leaves
2 large Potatoes
2 carrot
2 large capsicums
4 large onions
6 large tomatoes
2 cups water
2 lime
3 tbsp pav bhaji masala
3 tbsp green paste
1 tsp Turmeric powder
1 tbsp Kashmiri chilly powder
1/2 cup clarified butter
15-20 dinner roll bread
200 gms Amul butter

Instructions:
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1) Boil cauliflower, peeled and cubed Potatoes and carrots, green peas in pressure cooker with 1 cup of water, 2 whistles  and keep aside
2) Chop  onions and capsicums finely and keep aside
3)Make tomato puree of all the tomatoes and keep aside
4) Green paste recipe is given in my lamb curry recipe blog, so check out from there and keep ready.
5) Take clarified butter in a deep vessel and heat it, add half portion of chopped onion and remaining half portion for garnishing.
6) Once the onions are pink, add green paste, pav bhaji masala, Kashmiri chilly powder, turmeric powder and fry for few minutes. Then add tomato puree to it. Now cook the entire mixture well, till it leaves the clarified butter on sides.
7) Till then open the pressure cooker and smash all the boiled vegetables and keep.
8) Once all the spices are cooked well add this smashed vegetables to it. Cook well till all the ingredients blend together very well.
9) Once done, add chopped capsicums and 2 tbsp of Amul butter to it and cook for a minute or two
10) Apply the Amul butter to dinner roll bread and roast it on the pan. Cut the lime into wedges.
11) Transfer the pav bhaji to serving tray garnish it with grated cheese and chopped coriander and serve with chopped onion, lime wedges and roasted pav.
You can put cube of clarified butter on top while serving.

Note:
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1 ) Green paste can be adjusted
      as per your taste.
2) Spices also can be adjusted as per your taste.

Benefits:
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1)Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
2)Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium. They may also have a positive effect on heart health.
3)Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

A paratha is a flatbread that originated in the Indian subcontinent, prevalent throughout areas of India, Sri Lanka, Pakistan, Nepal and Bangladesh where wheat is the traditional staple. Paratha is an amalgamation of the words parat and atta, which literally means layers of cooked dough.

Ingredients:
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1 1/2 cup wheat flour
2 tbsp clarified butter
1 tsp salt
2 -3 large potatoes
2 green chillies
1/2 inch ginger
7-8 garlic petals
1/4 cup chopped coriander leaves
1 cup grated cheese or slice cheese.

Instructions:
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1)Knead the dough by mixing the wheat flour, salt, clarified butter and water as per required. Keep it aside and cover with cloth.
2)Boil potatoes and smash them and keep aside.
3) Crush the chillies, ginger,and garlic and mix well with smashed potatoes,then add chopped coriander leaves and salt too. Mix well all the ingredients and keep this potato filling aside.
4) Grate the cheese and keep ready.
5) Now divide the dough in eight portions. Take one portion and roll the dough and layer the centre portion with spiced smashed potatoes then layer with grated cheese or slice cheese. Later fold all sides in Square shape forming pocket as shown.
6) Heat the pan and put the Pocket Paratha on pre-heated pan and fry on the medium flame. Turn the side as it is done on one side. Coat the paratha with clarified butter on both sides.
7) Place the paratha on serving plate.
8) You can enjoy this paratha with mint chutney or tomato sauce.

Note:
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1)Spices for smash potatoes can be adjusted as per your taste.
2) Cheese can be adjusted as per your taste.
3) You can make dough with all purpose flour and wheat flour mixture in equal measure.

Benefits:
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1)Potato’s fiber, potassium,  vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
2) Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 percent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2.
3)Enriched wheat flour may be a good source of iron, thiamine, niacin, calcium, and vitamin B6, in addition to the above nutrients. SUMMARY Whole wheat may be a decent source of several vitamins and minerals, including selenium, manganese, phosphorus, copper, and folate.

Ingredients:
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1 cup green peas
200 gm cottage cheese
2 large onions finely chopped
4 large tomatoes
1/2 cup cream
1/2 cup cashew nuts
1 tbsp Red Kashmiri chilly powder
1 tsp Turmeric powder
1 tsp five spice power
1 tbsp green paste
2 tbsp clarified butter
2 Bay leaves
2 black peppers
1 black cardamom
1 small  cinnamon stick
2 cloves
1 tsp dry fenugreek leaves
1/4 tsp of sugar
Salt for taste

Instructions
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1)Boil the green peas and then keep aside. Soak the cashew nuts in water for 15 -25 minutes
2) Once the green peas are cooked , cut the cottage cheese into small cubes and place  it along with the green peas in hot water.
3) Chop the onions and the tomatoes and keep the green paste ready aside.
4) Take a frying pan, and add clarified butter to it. Then add two bay leaves, 2 black peppers, 1 black cardamom, 1 small  cinnamon stick, and 2 cloves to the pan when the butter is hot and melted.
5) Then add the chopped onions and fry till they turn golden brown.
6) Once the onions are done,  add the green paste and saute for 2 minutes. Later add red Kashmiri chilli powder, turmeric powder,  5 spice powder and fry for 3-4 minutes. In the meanwhile, make tomato purée and keep ready.
7)Add tomato purée to above spices and blend all the ingredients together very nicely.
Once you see butter floating in the sides, drain the excess water from green peas and cottage cheese bowl.
8) Add it to  above ingredients, add sugar and salt for taste and cook for few minutes with lid covered on it.
9) In the meantime, make cashew nuts paste and keep ready.
10) Add the Cashew nut paste to  above gravy and mix well and after a few minutes add fresh cream. This will give rich flavour to your recipe.
11) Transfer it to serving bowl
and garnish it with dry fenugreek leaves and little fresh cream on top.

Note:
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1) Red Kashmiri chilly powder can be adjusted as per your taste buds.
2) Sugar is optional
3)Preparation of Five spice powder and green paste  has been given in my lamb curry recipe shared earlier.

Benefits:
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1)  Cottage cheese is a curd cheese with a mild flavor and smooth texture. It’s high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. If you’re looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

2)Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium.

Ingredients:
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1 Cup  chickpea
2  potato
100 – 150 gm cottage cheese
2 chopped tomatoes
1 chopped cucumber
1/2 cup pomegranate
1/4 cup grated dry coconut
2 cups yogurt (hung curd)
1/4 cup roasted peanuts
2-3 green chillies finely chopped
1/4 cup freshly chopped coriander leaves
1 cup iceberg lettuce
1 tbsp of pesto sauce

Salt for taste

Instructions:
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1) Soak the chickpea overnight.

2) Boil the chickpea with little salt to taste. Boil potatoes and peel them when they come to room temperature.

3) Finely chop green chillies, coriander leaves and iceberg lettuce and keep aside.

4) Make cubes of cottage cheese, potatoes, tomatoes and cucumber and keep aside.

5) Keep pomegranate, dry grated Coconut, roasted peanut, hung curd and pesto sauce ready in the required quantity.
6) Mix all the ingredients well
and add Salt if required.
7) Your salad is ready to serve with meal or as a meal itself for people who are on diet.

NOTE:
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1) Hung curd is very important ingredient in this salad, so it has to be thick.
2) You can omit the ingredient you don’t like.

Benefits:
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1)Chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
2) Pomegranates are Loaded With Important Nutrients. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties. Pomegranate has Impressive Anti-Inflammatory Effects. Pomegranate May Help Fight Prostate Cancer. 
3)Iceberg lettuce  provides calcium, potassium, vitamin C, and folate. The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. They include: Vitamin C, a powerful antioxidant that helps keep your immune system healthy.
4)Curd is full of calcium, vitamin D, protein and healthy gut bacteria.

Ingredients:
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6 – 8 Egg Plant
1/2 cup Roasted peanut.
1 cup dry grated Coconut
8 – 10 garlic petals
1 tbsp sesame seeds
2 onions
2 strings Curry leaves
1 tbsp red chillies Power
1 tbsp spice power ( Garam Masala)
1 tsp turmeric powder
4 tbsp Coconut oil

Instructions:
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1) Wash  the egg plant and put two slits and apply salt and turmeric powder to it inside the slits and all around.

2) Roast the dry grated Coconut in a pan with little Coconut oil, keep aside, fry small Onion and 5- 6 petals of  garlic till pink and keep with roasted coconut, add 2-4 strings of coriander leaves and add spice powder(Garam Masala) 1 tbsp which is given in my blog of  “Lamb Masala” . Add 1 tbsp of red Kashmiri chilly powder, then add 1 tbsp of sesame seeds, 1/2 cup roasted peanuts. Add one string of curry leaves to it and grind all the ingredients to fine paste.

3) Apply the above paste to egg plant in between the slits and keep aside and extra paste to be kept in a bowl.

4) Take fresh pan, add coconut oil to it and heat. Once oil is hot add 4-5 crushed garlic petals and 1 string of curry leaves to it.
Then add the extra paste keep aside to it and roast nicely till the oil leaves from sides.

5)Start placing the stuffed egg plant besides each other. Cover the lid and cook it on a slow flame. After 10 – 12 minutes turn the side of each egg plant and mix the gravy without breaking the eggplant and cook further till done.

6) Once it is cooked nicely it will start leaving the oil from sides.

7) Once done, put it in a serving bowl and garnish it with chopped coriander leaves.
And enjoy it with bhakbhakriri (round flat unleveled bread).

Note:
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1) Spice powder  can be adjusted as per your taste.
2) Spice powder ingredients are given in “Lamb Masala” Blog post.
3)Red Kashmiri chilly powder can be adjusted as per your taste.

Benefits:
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1) Peanuts are an especially good source of healthful fats, protein, and fiber. They also contain plenty of potassium, phosphorus, magnesium, and B vitamins. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates.
2) Sesame seeds are a good source of Fiber. May Lower Cholesterol and Triglycerides. Nutritious Source of Plant Protein. May Help Lower Blood Pressure. May Support Healthy Bones. May Reduce Inflammation. Good Source of B Vitamins. May Aid Blood Cell Formation.

3) Eggplant is a GREAT SOURCE OF VITAMINS & MINERALS. The vitamin & mineral content of eggplants is quite extensive. HELPS WITH DIGESTION. IMPROVES HEART HEALTH. PREVENTS CANCER. IMPROVES BONE HEALTH. PREVENTS ANEMIA. 

Ingredients:
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2 cups spinach
1/4 cup pistachios
1 Onion finely chopped
2 – 3 green chillies
1 tomato finely chopped.
5 – 6 garlic petals
1 tsp cumin seeds
250 gms cottage cheese
1/4 cup clarified butter

Instructions:
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1)Soak the pistachios in water for more than half an hour.
2) Clean the spinach and blanch  it for a minute or two.
3) Remove it and place it in the grinder and make a fine paste and keep aside.
4) In the same grinder place the soaked pistachios and make a fine paste.
5) Finely chop the onion and tomato. Slit the green chillies.
6) Take a deep pan and heat. Add clarified butter, when it is hot, add cumin seeds, after it crackles add crushed garlic and finely chopped onion. Fry till it becomes light golden brown. Then add tomatoes till they are cooked and smashed.Add green chillies and fry till they are soft..
7)To above mixture in the pan, add cubes of cottage cheese and salt to taste and mix well.
8) Cover the pan with lid and let the cottage cheese cook on slow flame.
9) Once the cottage cheese are soft, add spinach paste and pistachios paste to it.
10) Once it is done, transfer it to serving bowl and garnish it with coriander leaves.
11) You can enjoy it with any indian bread and it tastes very good with makki ki roti (corn flour bread).

Note :
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1) Green chillies can be adjusted as per your taste.
2) Clarified butter can be adjusted as per your choice.

Benefits:
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1)Spinach is rich in vitamins A, C and K, magnesium, iron and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions.

2) Pistachios are a great source of healthy fats, fiber, protein, antioxidants, and various nutrients, including vitamin B6 and thiamine. Their health effects may include weight loss benefits, lower cholesterol and blood sugar, and improved gut, eye, and blood vessel health.

LAMB CURRY of Karwar is one of the special dish of Karwar City, which is located at Northern part of  Karnataka state of India. Way back in 1862, Karwar was made district
Headquarters by the British. In ancient times, Karwar was sea trade site visited by the Arabs, Dutch, Portuguese, French and later the British. This lamb curry is very delicious main course meal , which can be enjoyed with any Indian Bread or French toast.

Ingredients :
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8 Red Chillies
3 tbsp Coriander seeds
1/2 tsp Black pepper
1/2 tsp Cloves
1/2 tsp Cinnamon
1/4 piece nutmeg
1/2 tbsp Fennel seeds
1/3 tbsp Poppy seeds
1/2 tsp mace
1 tsp black stone flower
1 Black Cardamom
1 Star Anise
1 tsp Turmeric powder

Grind the above ingredients after roasting it in a pan for 3-5 minutes and cooling it,
to make a fine powder.

Green paste:
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100 gms garlic
50 gms ginger
7-8 green chillies
1/2 cup coriander leaves
Grind the above ingredients to fine green paste.

4 large onions finely chopped
4 large tomatoes finely chopped
1 cup clarified butter
2 Bay leaves
2 Black Cardamom
Salt to taste
2 Potatoes (optional)
1/2 cup coconut milk (optional)

Instructions:
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1) Roast  all the spices from red chillies to Turmeric powder and grind it to fine powder.
2) Make the fine green paste of garlic, ginger, green chillies and coriander leaves.
3) Clean and cut the lamb meat the size you want and wash it nicely. Apply half portion of green paste to the meat and keep it aside for marination.
4) Take a deep vessel and heat it, add clarified butter. Then add 2 bay leaves and 2 black cardamom. Then add chopped onion and fry till golden brown. then add chopped tomatoes and fry till they are soft and smashed. Add the other half of the green paste to fried onion and tomato.
5) Now add the spices powder to it and mix well and let the entire mix fry well till it leaves the oil from sides and you can smell aroma of spices.
6) Once the spices are fried properly, add lamb meat to it.
Mix well and pressure cook for 3 whistles.
7) You can add coconut milk, if you like less spicy and give one boil.
8) You can add potato to meat gravy.
9) Garnish with coriander leaves and serve with steam rice or any Indian bread and salad ( onion, tomato, lime juice and coriander leaves).

Note :
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1) Clarified butter can be adjusted as per requirement.
2) Green chillies can be adjusted as per your taste.
3) Potatoes are optional, but they really taste yummy.

Benefits :
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1) Lamb meat is rich source of selenium.
2) Clarified butter has soluble vitamins like A,D,E, and K.
3) Spice powder made is beneficial to fight diseases and builds immunity.

S P — SUNDAY SPECIAL

Ingredients:
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4-5 whole pomfret 
1 cup coriander leaves
2 cups Mint leaves
8-10 big green chillies
15 – 20 big garlic petals
1/2 inch ginger
1/4 cup Tamarind
1 tbsp black pepper
1/2 cup freshly grated coconut
2 tbsp olive oil
1/2 tsp chilly flakes
2 – 3 banana leaf
Salt to taste

Instructions:
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1) Clean the pomfret and keep them aside.
2) Wash the banana leaf and cut them into two halves and set aside.
3) Put all the ingredients into the grinder and make a fine green paste. Mix chilly flakes to it.
4) Apply the green paste to the pomfret and stuff some in the center. Let it marinate for an hour.
5) After an hour wrap the stuffed pomfret into banana leaf. And keep it into microwavable tray.

6) Cook it in the microwave for 20 – 25 minutes. The fish gets cooked in the juice of green paste.
6) Once it is cooked it is ready to serve with salad made of onion rings, coriander leaves and lime juice.

Note:
“”””””””’
1) Chillies can be adjusted as per your taste
2) Tamarind can be adjusted accordingly.

Benefits:
“”””””””””””'””
1) Pomfret is an excellent source of lean protein.
2)Mint is a calming and soothing herb that has been used for thousands of years to aid with upset stomach or indigestion.
3) Coriander may help lower your blood sugar, fight infections, and promote heart, brain, skin, and digestive health. 
4) Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease.

Ingredients:
“””””””””””””””””””
4-5 whole pomfret 
1 cup coriander leaves
2 cups Mint leaves
8-10 big green chillies
15 – 20 big garlic petals
1/2 inch ginger
1/4 cup Tamarind
1 tbsp black pepper
1/2 cup freshly grated coconut
2 tbsp olive oil
1/2 tsp chilly flakes
2 – 3 banana leaf
Salt to taste

Instructions:
””””””””””””‘””””””””’
1) Clean the pomfret and keep them aside.
2) Wash the banana leaf and cut them into two halves and set aside.
3) Put all the ingredients into the grinder and make a fine green paste. Mix chilly flakes to it.
4) Apply the green paste to the pomfret and stuff some in the center. Let it marinate for an hour.
5) After an hour wrap the stuffed pomfret into banana leaf. And keep it into microwavable tray.

6) Cook it in the microwave for 20 – 25 minutes. The fish gets cooked in the juice of green paste.
6) Once it is cooked it is ready to serve with salad made of onion rings, coriander leaves and lime juice.

Note:
“”””””””’
1) Chillies can be adjusted as per your taste
2) Tamarind can be adjusted accordingly.

Benefits:
“”””””””””””'””
1) Pomfret is an excellent source of lean protein.
2)Mint is a calming and soothing herb that has been used for thousands of years to aid with upset stomach or indigestion.
3) Coriander may help lower your blood sugar, fight infections, and promote heart, brain, skin, and digestive health. 
4) Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease.