Read an Excerpt
Good Food for Good Health
By MALINI RAJOO iUniverse LLC
Copyright © 2014 Malini Rajoo
All rights reserved.
ISBN: 978-1-4917-3020-1
CHAPTER 1
Vegetarian Recipes
Vegetarian Curry with Stir-Fried Cabbage
Vegetarian curry and stir-fried cabbage can be served with basmati rice and papadams as condiments. Papadams are a thin, crisp, disc-shaped Indian food made from lentils, black gram, chickpeas, and rice flour. This dish is very simple to cook and is filled with nutrients.
As with most of the dishes where rice is involved, I will be using basmati rice because it is gluten free and low in fat, and it tastes sensational.
Ingredients required for the vegetarian curry:
* ½ a cup of Orange lentils
* 3 Potatoes cut into quarters
* 3 Carrots cut into smaller pieces
* 2 Tomatoes cut into quarters
* 1 white Onions sliced thinly, 1 teaspoon of ginger, and garlic
* 2 tablespoons of Extra virgin olive oil
* 2 teaspoons of Sea salt or iodized salt
* 1 teaspoon of black mustard seeds, half a teaspoon of crushed
red chili flakes, and turmeric powder;
* 6 Curry leaves
Method for cooking vegetarian curry:
* Preparation of ingredients: 10 to 15 minutes
* Cooking time: 30 minutes
1. Wash 1/2 cup of orange lentils and soak in a bowl of water with 1/2 teaspoon of turmeric powder, a pinch of salt, and 1 teaspoon of extra virgin olive oil.
2. Heat the curry pot over a medium flame on the stovetop and pour in 2 tablespoons of extra virgin olive oil. Reduce the heat to low and add minced garlic and ginger, sliced onions, curry leaves, black mustard seeds, 1/2 teaspoon of crushed chili flakes, and turmeric powder, and stir-fry all the ingredients until golden brown.
3. Add all the cut potatoes, carrots, and tomatoes to the pot and stir-fry for another 10 minutes.
4. Then, pour the orange lentils that have been soaking in water with turmeric and salt to the curry pot and stir all the ingredients together.
5. Add another 1/2 teaspoon of turmeric and 1 teaspoon of salt and pour in 1 liter of water. Stir the curry and let it boil for 10 minutes on a medium heat. Please do not let the curry evaporate; add another ½ liter of water and allow the curry to boil for another 20 minutes or until all the ingredients are cooked.
Stir-Fried Cabbage
Ingredients required for stir-fried cabbage:
* 1 cabbage
* 1/2 teaspoon of turmeric powder
* 1 teaspoon of sea salt
* 1 white onion, sliced thinly
* 1 teaspoon each of garlic and ginger
* 1 teaspoon of black mustard seeds
Method for cooking stir-fried cabbage:
* Preparation of ingredients: 10 minutes
* Cooking time: 10 minutes
1. Wash the cabbage and cut it finely into thin slices.
2. Heat the frying pan on the stove over a medium flame and pour 1 tablespoon of extra virgin olive oil into the hot frying pan, tilting the pan to spread the oil.
3. When the oil is medium hot, add the onions, garlic, and ginger and stir-fry until golden brown.
4. Add the turmeric powder and black mustard seeds; stir-fry for another 2 minutes.
5. Then, add the cabbage to the pan, stir-fry it and add the salt.
6. Pour 1/2 cup of water into the pan and stir-fry the cabbage again.
7. Let it cook for 10 minutes, and then it is ready to be served.
* Note: Using garlic, ginger, and turmeric in the diet will help to immunize the body against infection and prevent a person from catching the flu. Ginger is good for the digestion, too.
Ingredients required for basmati rice:
* 1 cup of basmati rice per person
* A pinch of saffron
* 1 teaspoon of extra virgin olive oil
* A pinch of sea salt;
* Note: Saffron is an expensive spice that is made from the saffron crocus flower. It is also used as an herbal supplement that is claimed to be helpful for a variety of conditions, including depression, asthma, and insomnia.
Method for cooking basmati rice with a rice cooker:
* Preparation of ingredients: 10 minutes
* Cooking time: 15 minutes
1. Add 1 cup of rice for each person.
2. Wash the rice, and put it in the rice cooker. If you are making two cups of rice, add water until it reaches mark two in the rice cooker.
3. Add the salt, extra virgin olive oil for a smooth texture, and the saffron to the rice.
4. Press the rice cooker button to cook the rice; normally, the rice will be cooked within 15 minutes.
Method for cooking basmati rice on the stove top:
1. If you do not have a rice cooker, cook the rice in a pot on the stove. Add 1 cup of rice and 1 cup of water for each person.
2. Then, add the salt, extra virgin olive oil for a smooth texture, and the saffron to the rice, and cook for about 15 minutes. Please stir the rice after 15 minutes to check the texture, as it should be nice and fluffy.
Method for cooking papadams:
* Preparation of ingredients: No preparation required
* Cooking time: 30 to 40 seconds
1. You can buy mini papadams at the supermarket and microwave them in a deep bowl for 30 to 40 seconds.
2. Microwaving the papadams eliminates the need to fry them.
3. Normally, the papadams are best prepared using a deep bowl.
Gluten-Free Vegetarian Stir-Fried Noodles (Serves 6)
A vegetarian stir-fried noodle dish is a healthy option and a very light dish to eat it for dinner. I add chilies and capsicums to the noodles as they have many health benefits. Chilies are an excellent source of Vitamins A, B, C, and E with minerals like molybdenum, manganese, folate, potassium, thiamine, and copper. Chili also contains seven times more vitamin C than an orange.
* Note: For those who are unable to consume chili, you can just add onions, garlic, and ginger.
Chillies were introduced to India in 1498, and it have been included in Ayurvedic medicines and used as tonic to ward off many diseases. Chilies are good for slimming as they help to burn calories more easily. Chilies also stimulate the appetite, help to clear the lungs, and aid the digestive system. The shitake mushrooms, which I use in this recipe, help to lower cholesterol.
Ingredients required for stir-fried noodles:
* 1 packet of rice noodles
* 3 tablespoons of extra virgin olive oil
* 1 white onion, thinly sliced
* 1 teaspoon each of ginger and garlic
* 2 Spring onions, sliced thinly
* 1 small packet of bean sprouts
* 1 teaspoon of chili paste or 1 green or red chili
* 2 tablespoons of low salt black soy sauce
* 2 tablespoons of vegetarian oyster sauce
* 3 eggs
* 1 packet of dried shitake mushrooms
* 1 packet of organic firm bean tofu
* 1 red capsicum, sliced thinly
* 1/2 teaspoon of turmeric powder
* 2 teaspoons of iodized salt or sea salt
* 1/2 teaspoon of chili powder.
* Mixed vegetables (you can get pre-cut mixed vegetables, such
as sliced cabbage and carrots, in the supermarket, which saves
preparation time)
Method for cooking vegetarian noodles:
* Preparation of ingredients: 10 to 15 minutes
* Cooking time: 20 to 30 minutes
1. Boil some hot water and pour some into a large bowl to soak the rice noodles until soft for 5 minutes. After 5 minutes, drain the water as you do not want the noodles to become too soft.
2. Pour the other half of the water into a small bowl to soak the dried shitake mushrooms for another 5 minutes.
3. Prepare all the ingredients and heat the stir-fry wok for 5 minutes. Pour 2 tablespoons of extra virgin olive oil into the wok.
4. Add the onions and stir-fry until golden brown. Then, add the minced garlic and ginger to the wok and stir-fry this.
5. Add the chili paste or a finely chopped red or green chili, and break in 3 eggs and scramble.
6. Remove all of the scramble eggs from the wok and arrange on a plate.
7. Season the tofu with 1/2 teaspoon of turmeric powder, 2 teaspoons of iodized salt or sea salt, and 1/2 teaspoon of chili powder. Stir-fry the tofu until it is crispy and cooked.
8. Remove the tofu and leave it in a separate bowl.
9. Then add another tablespoon of extra virgin olive oil to the hot pan and add the rest of the onions and stir-fry for 1 minute.
10. Drain the shitake mushrooms and add to the pan along with the vegetarian oyster sauce; stir-fry for 5 minutes with ½ a teaspoon of garlic and ginger.
11. Add the thinly sliced red capsicum and the drained rice noodles little-by-little to the wok and stir fry quite well; then, add 1 tablespoon of low salt soy sauce.
12. Remember to add the rice noodles to the wok little-by-little so that the ingredients are nicely mixed together. If the noodles are too dry, add 1/2 cup of water and more soy sauce, plus 1 tablespoon of tomato sauce if desired, to get the right taste.
13. Then, add the scramble eggs to the noodles and stir-fry again for 5 minutes until all the ingredients are mixed properly.
14. Now, it is ready to serve.
15. Any leftover noodles can be stored in glass or plastic containers and refrigerated. Just warm-up and enjoy for lunch or dinner the next day.
Stir-Fried Eggplant, Bok Choy, Shitake Mushrooms, and Tofu served with Basmati Rice (Serves 4)
* Preparation of ingredients: 10 minutes
* Cooking time: 20 minutes
This is a delicious dish that can be prepared quickly. The dish consists of eggplant, which has a lot of minerals and vitamins, such as B1-6, and shitake mushrooms, which boost the body's immune system and contain iron, which helps to prevent cancer cells according to doctors' research. Bok Choy is very low in calories, contains vitamin C, and has other minerals beneficial for the body. Finally, the tofu is a high source of protein, calcium, and vitamin E.
Ingredients required for stir-fried eggplant, bok choy, shitake mushrooms, and tofu:
* 3 tablespoons of extra virgin olive oil
* 1 white onion, sliced into quarters
* 1 teaspoon each of ginger and garlic
* 1 white onion thinly sliced
* 1 teaspoon each of turmeric powder and sea salt or iodized salt
* 1 tablespoon of vegetarian soy sauce
* Pinch of ground black pepper
* 1 firm organic piece of tofu cut into small cubes and ½
tablespoon of iodized or seasalt to season the tofu
* 3 bunch of Bok choy sliced into halves
* 1 purple eggplant cut into small pieces
* 1 cup of dried shitake mushrooms;
Method for cooking stir-fried vegetables with tofu:
1. Boil some hot water and pour some into a bowl to soften the shitake mushrooms for 5 to 10 minutes and drained the water.
2. Prepare all the ingredients and heat the wok for 5 minutes. Pour 2 tablespoons of the extra virgin olive oil into the wok.
3. Cut and marinate the tofu with the turmeric powder, 1 teaspoon of sea salt or iodized salt, and a pinch of ground black pepper. Use a good quality non-stick pan so that you do not have to use so much oil.
4. Stir-fry the marinated tofu until it is slightly crispy; then remove it and put it on a separate plate.
5. Then, add 1 tablespoons of extra virgin olive oil to the wok; heat the oil and add the minced garlic and ginger and the cut onions to the hot oil.
6. Stir-fry until golden brown and add the vegetarian oyster sauce.
7. Add the shitake mushrooms and the cut eggplant to the wok, and stir-fry it until it is mixed well with the vegetarian oyster sauce.
8. Add the bok choy to the wok and stir-fry with 1 teaspoon each of minced garlic and ginger and 1 teaspoon of vegetarian oyster sauce.
9. At the end, add the crispy tofu to the dish and gently stir-fry with the rest of the ingredients.
10. Finally, stir-fry the eggplant, bok choy, shitake mushrooms, and tofu and serve with some basmati rice.
11. This is a very simple and healthy dish to prepare.
Gluten-Free Vegetarian Penne with Kalamata Olives (Serves 4-5)
Vegetarian gluten-free penne is a healthy dish for dinner and it is very convenient to cook. I have added olives to the dish as they are a good source of anti-oxidants and are loaded with vitamins. Pine nuts are a good source of fiber, manganese, protein, and other vitamins.
Ingredients for vegetarian gluten-free penne
* One bag of gluten-free penne
* 1 cup of sliced mushrooms
* Extra virgin olive oil
* 1 teaspoon of iodized salt and ground black pepper
* Fresh oregano and oregano flakes
* 1 white onion, thinly sliced
* 1 teaspoon of minced ginger and garlic
* 1 small cup of sliced kalamata or black olives
* 1 small bottle of pesto sauce bought from the supermarket
Method for cooking vegetarian penne:
* Preparation of ingredients: 10 minutes
* Cooking time: 20 minutes
1. Boil some hot water and pour all the penne into the boiling water; add 1 tablespoon of extra virgin olive oil and add a pinch of salt and oregano.
2. Boil the penne for 8 to 10 minutes until it is cooked and then drain the water and place the penne in a large bowl.
3. Then, add 1 tablespoon of extra virgin olive oil, a sprinkling of oregano, and a pinch of salt to the drained penne. Stir the penne well until it is well-coated with the oil so that it cannot stick together.
4. Heat your pot, pour two tablespoons of extra virgin olive oil, and stir-fry the garlic, ginger, and onion until golden brown.
5. Then, add all the sliced mushrooms and stir-fry with the garlic, ginger, and onion; add the packet of pine nuts to the pot and stir-fry all of the ingredients.
6. Add the pesto sauce and kalamata olives and allow this to cook for 2 to 3 minutes.
7. Finally, add the penne and toss this very well until all of the ingredients are mixed together.
8. It is now ready to be served and you can keep the left over pasta for the next day's lunch.
Vegetarian Fried Rice
Vegetarian fried rice is a delicious dish when cooked with the right kind of vegetables. I have added cabbage, capsicum, shitake mushrooms, white onion, eggs, and tofu, which is a good source of protein.
Ingredients required for the vegetarian rice:
* 2 cups of basmati rice
* A pinch of saffron
* Extra virgin olive oil
* Iodized salt
* 1 white onion, thinly sliced
* 1 green chili, thinly sliced
* 1 teaspoon of chili paste
* 1 firm organic tofu
* 1 cup of shitake mushrooms
(dried shitake mushroom
need to be soaked in hot
water for 5 minutes to soften)
* 2 tablespoons of vegetarian oyster sauce
* 1 teaspoon each of ginger and garlic
* 2 table spoon of low salt soy sauce to stir fry the rice
* 1 teaspoon of turmeric powder
* 1/2 cabbage, thinly sliced;
* 1 teaspoon of paprika powder
* 3 eggs
* 1 small cucumber for side salad.
Method for cooking vegetarian fried rice:
* Preparation of ingredients: 10 to 15 minutes
* Cooking time: 20 to 30 minutes
1. Cook the basmati rice with one tablespoon of extra virgin olive oil and a pinch of iodized salt and saffron.
2. While the rice is cooking, cut the firm tofu into small pieces and marinate with turmeric, iodized salt, and a teaspoon of paprika.
3. Stir-fry the tofu with extra virgin olive oil until it is crispy and golden brown; then, heat up a medium-sized wok or an electric wok, pour in some extra virgin olive oil and allow it to get hot.
4. Add the onion and stir-fry until golden brown.
5. Drain the water out from the shitake mushroom and start adding the garlic, ginger, and shitake mushrooms.
6. Add the cut green chili to the oil and stir-fry it.
7. Add two tablespoons of vegetarian oyster sauce to cook the shitake mushrooms.
8. Add the chili paste, break the eggs, and scramble.
9. Then add the cabbage and the crispy tofu to the wok to stir-fry.
10. Add the cooked basmati rice and stir-fry with the rest of the ingredients.
11. Then add the low salt black soy sauce to the rice and stir fry until nicely cooked.
12. The rice is then ready to be served with the cut cucumber slices.
Indian Roti Prata (Indian Pancake) with French Beans and Served with Vegetarian Curry
Roti prata is a pan-fried Indian pancake and is a very light dinner. Today, there is no need to cook the Indian roti from scratch. You can buy the dough at the supermarket and pan-fry it with olive oil. Serve with vegetarian curry (recipe above) and stir-fried French beans. If you want to do the roti from scratch, the recipe is as follows.
This dish is very popular in Asian countries, such as Singapore and Malaysia.
(Continues...)
Excerpted from Good Food for Good Health by MALINI RAJOO. Copyright © 2014 Malini Rajoo. Excerpted by permission of iUniverse LLC.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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