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CURRY WATCHERS - MAKE IT HEALTHY 2021 Entries

Entry No:

1

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India

Tawa panneer capsicum fry

Clean capsicum and cut into peices
Cut paneer into cubes.
In a bowl add ginger garlic paste1tsp,red chilli powder1tsp,coriander powder1tsp,garam masala1tsp,cumin powder1/2tsp,salt,add2tsp of ghee mix well and add panneer and Capsicum to marinate and keep it in fridge for 2hours
In a tawa add 2tsp oil and roast panner and then capsicum and keep it aside.
Then in same tawa add onion and chopped garlic .saute well and add roasted panneer and Capsicum and then add tomato sauce stir well and garnish with coriander leaves and serve hot.

Ingredients

Paneer,capsicum,ginger garlic paste,red chilli powder,coriander powder,garam masala,cumin powder, salt,ghee for marination.oil,onion,chopped garlic,tomato sauce,coriander leaves.

Kolothsavam 2020

Entry No:

2

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United Kingdom

Broccoli Clear Soup

Step 1
Cut all the ingredients
Broccoli pieces
Onion small chunks
Ginger and garlic small pieces
Celery small pieces
Tomato chopped

Step 2
In a pan add butter or olive oil
Add ginger garlic
Followed by other ingredients
Add water500ml
Add veg stock knor
Add salt to taste
Leave the contents to boil 5 mins

Step 3
Transfer to serving bowl and add salt and pepper to taste


Enjoy a home made clear soup.

Ingredients

Broccoli
Onion
Ginger
Garlic
Celery
Tomato
Salt, Pepper and veg stockpot
Water
Butter or olive oil 1 tspoon

Kolothsavam 2020

Entry No:

3

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United Kingdom

Grilled Saucy Paneer & Pasta with white sauce.

1) Soak paneer in Hot water for 5- 10 mins
2) Carve in middle of Paneer to fill the sauce and keep it ready. Refer to picture.
3) Mix Yogurt,Chilli powder, ajwain, fennel seed, cumin seed, garam masala, salt as required and quickly saute in pan with butter for 2 -3 mins .
4) Fill the Sauce in Carved paneer as shown in picture and fold with clinfoil and keep in refrigerator/Frezzer for 20 to 30 mins for the best output.
5) Boil Pasta and once cooked strain the water.
6) For white sauce, Add butter in pan with one chopped shallot onion, bay leaves and clove. Now add white flour then saute for a min and add milk. Add salt and ground peppercorns as required .
7) Now add boiled pasta, sweetcorn and chopped coriander in white sauce.
8) Grill the Paneer the filled paneer in both sides. When the filled sauce starts to come out slowly, Take them out cut into half carefully.
9) Plate the hot pasta First in the centre and place the grilled paneer on top in the middle. Garnish with coriander

Enjoy your Delicious and healthy Meal.

Health Info
This Dish contains average of 90 to100grams Protein from paneer, milk, yogurt and 100 grams pasta which has 25 grams Carbohydrates.
Sweetcorn is high in fiber content and Peppercorns has high antioxidants.
Overall dish averages 430 to 500 calories.

Health benefits
1) Paneer Aids in weight loss, makes teeth & bones strong. Ensures healthy digestive system and Great for diabetes diet
2) White sauce has calcium and protein and recommended to use less amount.
3) Pasta helps with balanced diet and it has folic acid and low sodium

Ingredients

Main Ingredients
85 grams Paneer block
100 grams Penne Pasta
Paneer filling Sauce
2 spoon Greek style low fat yogurt
Pinch of garam masala
Pinch of ajwain
Pinch of fennel seeds
Pinch of cumin seeds
1 spoon of chilli powder
1/2 spoon ginger garlic paste
Salt to taste
White sauce
5 -10g butter
2 spoons flour
Ground peppercorns
Small piece of butter
1 shallot onion
1 bay leaf
1 cloves
Chopped coriander
Small cup of sweetcorn

Kolothsavam 2020

Entry No:

4

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India

Mushroom pepper fry

Wash mushroom and peel the skin of mushroom so that the masal will get inside well and cut into big peices.
In a pan add oil 2tsp add onion saute well and add ginger garic paste.saute it.
Add mushroom,turmeric in it and saute then add then tomatoes and saute it well and add all ingredients one by one except pepper and add salt and cook for 8 to 10 minutes.close the pan with lid and cook.
After it is cooked open and add pepper 2tspand curry leaves and stir
Finally garnish with coriander and serve.


Ingredients

Mushroom,oil,onion,tomato,ginger garlic paste,red chilli powder, coriander powder,curry masal powder,pepper powder,salt,curry leaves,coriander leaves.

Kolothsavam 2020

Entry No:

5

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United Kingdom

Navdhanya carrot chapathi with Paneer cabbage gravy

. Mix the navadhanya flour and wheat flour equally.
.Grind carrot with Green chilli and ginger and add as liquid to knead dough.
.Knead well roll it and put chapathi using butter in a pan.
Navadhanya carrot chapathi ready to serve.

Paneer cabbage gravy
.Take a pan add oil and put the spices first with nuts and red chilli.
.Add onions chopped and then add cabbage after sometime.
.Add ginger, garlic, Green chili, mint leaves.
.Cool the contents and blend it well.
.Add oil and butter in a pan and saute onion and capsicum then add chilli powder, jeera powder, garam masala,turmeric in low flame add the blended vegetable nuts and spice mixture.
.Allow it to boil for sometime.
.In a separate pan add the Paneer marinated with chili powder,Pepper, salt and ginger garlic paste.
.Cook it in both sides for 5mins both sides
. Add coconut milk to the gravy allow it to boil 3mins.
.Add the panner and allow for 3mins.
Paneer cabbage gravy ready to serve.

Navdhanya chapathi
It is rich in millets which is light in digestion and good source of nutrition. Carrot is rich in vitamins and good for eyes and worm infestation rich in fiber and relives constipation and bloating. A healthy chapathi suitable for all light to digest and give strength and immunity.

Panner cabbage chapathi
Cabbage is rich in anti oxidant, coolant and good to reduce heat in the body especially suitable for acidity, digestive problems, controls the hormones, increased fibre content easy digestible and relives constipation.Added with onion,tomato and ginger, garlic add richness to the nutrition and blended is good to digest and gets absorbed easily. Paneer is rich in protein and calcium is good for strength and immunity.Nuts added to it make it again rich in nutrition.


Ingredients

1.Navadhanvya flour 1/2cup
2.wheat flour 1/2cup
3.carrot 2nos +green chili+ginger grinder as liquid

1.Panner 200gms
2.Onion 2
3. Tomatoes 3
4.cabbage 100gms
5.Green chili1
6.ginger chopped 1tsp
7.garlic chopped 1tsp
8.clove,Cardomom, elachi each 2nos
9.cashew, almonds,groundnut, walnuts,pistachio,flax seeds, pumpkinseeds few nos
10. Coconut milk1cup
11.mint and Corriander few leaves
12.chilli powder
13.jeera powder
14.Garam Masada
15.turmeric powder
16.salt and pepper

Kolothsavam 2020

Entry No:

6

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United Kingdom

Samba Wheat Healthy Pongal

Step 1
Roast 1-2 mins the wheat and Moong Dal in a pan
Wash the roasted wheat mix


Step 2
In a pan add oil and ghee
Add ginger chopped
Add one chilli
Pepper corn
Jeera

Followed by other ingredients
Add mixed vegetables
Turmeric
Asafoetida
Cashews
Salt to taste
Curry leaves
Add water 4 cups
Mix it well

Step 3
Pressure cook 4-5 whistles
Once cooked

Mix the Pongal well add some ghee
Transfer to serving bowl



Enjoy healthy Pongal with coconut chutney at home...

Ingredients

Ingredients

Bulgar Wheat /Samba Wheat 1 cup
Moong Dal 1/2 cup
Oil 1 tablespoon
Ghee 1 tablespoon
Ginger small piece
Green Chilli 1
Pepper corn 1 tspoon
Jeera 1/2 tspoon
Mixed Vegetables
Carrot, peas and beans 1/2 cup
Cashews
Turmeric 1/2 tspoon
Salt to taste
Asafoetida
4 cups of water
Curry leaves

Kolothsavam 2020

Entry No:

7

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United States

Keto dosa

In a bowl,
Add almond flour add cheese then add coconut milk, add turmeric, then add hing little then add salt..

Ingredients

Almond flour: 2 tbsp
Cheese: 2 tbsp
Coconut milk :2 tbsp
Turmeric : little
Salt to taste
Hing little

Kolothsavam 2020

Entry No:

8

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United States

Paneer Bhurji

In kadai, add oil , add cuming seeds , then add onion sauté well . Then, add tomatoes sauté well. Turns soft and mushy ..

Add turmeric, add garam masala , add salt.. sauté with low flame . Add paneer mix gently. Close the lid with 2 mins .. Mix it gently..

Ingredients

Paneer : one cup

Onion : 1 finely chopped

Tomato :2 finely chopped

Oil : 2 tsp

Cuming seeds : 1/2 tsp

Turmeric: 1/4 tsp

Red Chilli : half tsp

Garam masala : half tsp

Salt to taste

Kolothsavam 2020

Entry No:

9

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India

Payatham paniyaram

First roast the the green gram and grind it to powder
Roast the coconut with ghee until it becomes golden brown keep it aside
In a bowl add the grinded powder and roasted coconut and jaggery and add some water to make it into small balls
In another bowl add maida turmeric powder and a pinch of salt and add water to liquid consistency
Did the balls and fry the balls in the preheated oil
Now it is ready
It won’t get spoiled till 2-3 months

Ingredients

Green gram
Jaggery
Coconut
Turmeric powder
Maida
Refined oil
Ghee
Salt

Kolothsavam 2020

Entry No:

10

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Malta

Power Smoothie

Add all the ingredients in the blender and blend for 2 minutes. This powerful smoothie can be served for breakfast or as a post-workout drink.

Ingredients

Ripe banana - 1
Pitted dates - 5
Oats - 1/4 cup
Milk - 1 cup
Honey - 1 tbsp
Walnuts - 5
Dessicated coconut - 1 tbsp

Kolothsavam 2020

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