This month we have tried to represent different ideas for "getting your plate in shape." This final week of National Nutrition Month we want to highlight the importance of healthy eating by pointing out things that Curry Intermix believes in. 

- Limited use of fatty oil - Most Indian food, especially when we eat out, is laden with oils and creams. We try to limit the use of such ingredients without compromising the taste and flavors of the foods.

- Substitute healthy ingredients for non-healthy ones - Another effort we continuously strive to make is to avoid using unhealthy and less healthy ingredients for healthier options. For example - using whole grain flour instead of white flour wherever possible.

- Desserts can be relatively healthy too - We enjoy our desserts and work on making them as healthy as possible by limiting sugar, adding additional nutrients such as fruit, milk etc, and limiting fats such as butter. 

- Variety - Variety is the spice of life, and we try to develop new recipes or alter existing recipes to continue to make food fun, flavorful and interesting without losing sight of our basic goals. 

Below are some of our recipes that are prime examples of the healthy food that we stand for. 

- Apple Sandesh Pie

- Chicken with Mint

- Panfried Okra

- Spiced Apple and Strawberry Cake

- Vegetable Kichdi

Happy healthy eating!!!

Presenting a nutrient loaded breakfast plate for this week. 

1.Indian Style Scrambled Eggs

2.Baked Oatmeal (courtesy Cookinglight.com)

All the goodness of proteins and enriched carbohydrates served with a bowl of antioxidant rich fruit.

Read more about National Nutrition Month at http://www.eatright.org/nnm/

I came across this recipe on Cooking Light and tried it recently. It turned out really good. I added some chocolate chips to encourage my daughter to try it, and sure enough she gobbled it up! The recipe below is almost the same except for some minor changes. A welcome change to the everyday oatmeal. -Mona

Servings - 2-3

Ingredients:

Secondary Spices and Flavorings-
Ground cardamom- 1/2 tsp

Other Ingredients-
1 cup uncooked quick-cooking oats
1/2 cup packed brown sugar
1/3 cup raisins
1 tbs chopped walnuts
1/2 tsp baking powder
1/2 cup fat-free milk
1/2 cup applesauce
1 tbs butter, melted
1 egg white, whipped
1 tbs chocolate chips (optional)
Cooking spray

Directions:

Preheat oven to 375°.

Combine the Ground Cardamom, oats, brown sugar, raisins and walnuts in a medium bowl. 

Separately, combine the milk, applesauce, butter, and egg. 

Add milk mixture to oat mixture and stir well. 

Pour the combined mixture into small ramekins coated with cooking spray. 

Bake at 375° for 20 minutes. Serve warm.

Continuing with the National Nutrition Month's theme "Get Your Plate In Shape," we have another sample plate for your lunch or dinner this week.  Once again, it is a balanced plate of nutrients as well as flavor.  

Read more about National Nutrition Month at http://www.eatright.org/nnm

1. Ground Lamb with Peas (Keema)

2. Cauliflower with Peas (Gobhi Matar) - You could eliminate the peas if you feel like there are way too many peas on this plate.

3. Indian Wholewheat Flatbread (Roti or Chapati)

Served with yogurt and salad.

Roti is one of the staple North Indian flatbreads.  You will typically find it served at almost every meal as an accompaniment along with rice.  It is made of "aata" or whole wheat flour and can be topped with "ghee" or clarified butter before serving.  It is important to have a dough of the right consistency to ensure soft and fluffy rotis.  They are typically round in shape, and rolling pins are used to get the perfect shape.  It has taken me a few months to finally get an almost perfect round (most of the time). Although, you could get creative and make different shapes if you want - it does not really matter.  My 2 year old loves making and eating rotis with me so it is a fun activity for kids as well. - Shalini

Servings - About 6-8 small to medium sized Rotis

Ingredients:

1 cup whole wheat flour
Additional whole wheat flour for dusting
1/3 to 1/2 cup water

Directions:

Add the 1 cup of flour to medium bowl.

Now add in water a few spoons at a time and slowly start kneading the dough.

The dough should not be too dry and flaky, nor should it be too sticky.  If it seems to dry, just add in a few drops of water and work the dough till the right consistency is reached.

Divide the dough into 6 to 8 balls.

Dip a ball into the additional flour.

Now place it on a flat surface, and gently flatten the top.

Start rolling with a rolling pin till you have a roundish shape that is about 1/8 inch thick (you could keep them a little thicker if you like).

Dust off any excess flour and place the rolled dough on a heated flat pan (medium heat).

Heat for about 1 minute to a minute and a half on either side or until you notice tiny brown spots.

Ideally you want the rotis to fluff up, and this can be achieved by gently pressing the roti while it is cooking.  

Repeat the same process with the rest of the dough balls.

Serve warm.

Tip:  For softer Rotis try replacing the water with milk.

An easy and healthy dish!  If you aren't used to Indian food or Indian flavors, this might be a good dish to start experimenting with.  It is mild enough for all kinds of palates, yet you get a subtle taste of the various Indian flavors.  -Shalini

Ingredients:

Core Spices and Flavorings -
1 tsp Cumin seeds
1 tbs Coriander Powder
1 tsp ginger, minced or paste
1 tsp garlic, minced or paste
1/4 tsp Turmeric (Haldi)

Secondary Spices and Flavorings -
1 tsp Amchur (mango powder)

Other Ingredients -
1 medium head of cauliflower, chopped into little florets
1/2 cup cooked or frozen peas
1/4 cup water
1 tbs oil
1 tsp salt or to taste

Directions:

Heat oil in a large cooking pan on medium heat for 1 minute.

Add the cumin seeds and cook for about a minute or until they start to change color.

Add in the ginger and garlic and cook for another 30 seconds.

Add in the Coriander powder, Turmeric, Mango Powder and salt and stir for about a minute.

Add the cauliflower florets and peas and mix well so the spices are well blended with the vegetables.

Add in the 1/4 cup of water.

Cover and cook for about 10 minutes or until the cauliflower is tender.

Serve hot.

This is National Nutrition Month and the phrase for this year is "Get Your Plate in Shape." This is an important month for us because we at Curry Intermix focus on healthy foods that are flavorful and satisfying. 

So, how do we "get our plate in shape?" Simple! By focusing on a balanced plate! A typical North Indian meal includes a serving of bread or rice, vegetables, lentils/beans and/or meat and yogurt. That is how we plan on shaping our plate, and we might even add a small portion of dessert at the end! After all, as long as we eat balanced portions and in moderation, our plate is going to be in perfect shape. 

Eat right! Eat healthy! Eat balanced meals!! 

Read more about National Nutrition Month at http://www.eatright.org/nnm/


Here is a sample plate you might consider for dinner tonight:

1. Red Kidney Beans in Indian Style Salsa

2. Mixed Vegetable Masala

Served with a bowl of yogurt, some whole wheat roti (Indian flat bread) and some fresh fruit (for those with a sweet tooth).