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Summertime and the Livin’s Healthy!

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May 22, 2015 at 12:32 PM  •  Posted in I Say Organic Home Made, More than cooking by  •  0 Comments

Healthy, seasonal and delicious – we’re bringing you the best veggies of the summer season and we couldn’t be happier. Find out a bit more about these super seasonal treats, and try some great recipes for fun new ways to eat them!


 Tori

Also called ridge gourd, tori is a watery veggie from the cucumber family. Tori is a great all around health option, low in calories, heart-healthy, and fat-free, and perfect for summer because of its cooling effect on the body. We recommend eating it at least once or twice a week as tori sabji, with dal or in this exciting new salad.

fresh-zucchini-salad Tori Summer Salad

Ingredients

1 tori, cut into small cubes – check that these are sweet and not bitter

½ – 1 cup grated or cubed carrot

Salt and pepper to taste

Roasted peanuts for garnishing

Juice of 1 lime

Chopped coriander

Method

This salad can be made in two ways. You can eat the tori raw or you can choose to blanch or boil it, to your preferred texture. If you’re blanching, then we would recommend using cubed carrot for a crunchy element. Always chill the blanched tori and carrot before using.

–Put the tori cubes in a bowl. Add the carrot, salt and pepper and toss well.

–Keep aside for 10 minutes. Add lime juice, coriander and peanuts and mix.


 Tinda

Also called Indian round gourd, apple gourd or Indian baby pumpkin, tinda is a perfect summer squash. It is over 90% water, which makes it great for hydration and weight loss. Try it in classic West Indian style with plenty of other healthy and delicious veggies and spices.

Stuffed Tinda West Indian Style9265554213_05f0dd6ab2_o copy

Ingredients

10 tinda, chopped in half and deseeded

1 cup curd

½ tsp red chilli powder

½ tsp haldi

Chopped coriander

Oil for shallow frying

Salt to taste

Juice of 2-3 limes

For the filling

½ cup sprouted pulses (of choice)

1 onion chopped

1 onion cut into discs

½ tsp red chilli powder

¼ tsp dry mango powder

¼ tsp garam masala

1 tsp fennel seeds

1 tbsp oil

1 tsp dhania powder

 

Method

–Season the deseeded tinda with haldi, red chilli powder, lime juice and salt. Let sit for ½ hour.

–Heat oil in a pan and sauté the chopped onions with haldi, red chilli powder, fennel seeds, salt and sprouted pulses. Season with lime juice.

–Stuff each tinda half with the sprouts mixture.

–In another pan, sauté the onion discs till brown, along with dhania powder, red chilli powder, garam masala and dry mango powder. Add water and curd and mix well. Add the stuffed tindas to the curd gravy and let cook on a medium flame. Once cooked, transfer the gravy into a bowl and serve with hot rotis or as an evening snack.


Bhindi

Also known as ladyfinger or okra, bhindi is both a delicacy and staple in many countries. People with breathing disorders and digestive issues should make bhindi a regular part of their diet. Packed with nutrients, it’s nevertheless sometimes a hard vegetable for people to love–it won ‘Most Feared Veggie’ in one online survey. We’re sure that after this oil-free, Mexican-inspired salad recipe, it’s going to be ‘Most Requested’.

Screen Shot 2015-05-22 at 11.58.06 amBhindi Salad

Ingredients

½ kg bhindi

1 jalapeño pepper, seeded and minced

1 avocado, diced

½ kg tomatoes, diced

2 small white onions, chopped

Salt to taste

1/2 cup chopped coriander

Juice of 3 limes

1 to 2 cups crumbled feta cheese or tofu (optional)

Method

–Soaked the onions for five minutes in cold water, then drain and rinse.

–While soaking, trim the okra stems and tips. Place in a steamer above 1 inch of boiling water. Cover and steam for four minutes or until crisp-tender. Drain and rinse with cold water, then slice in rounds that are not more than ¼ inch thick.

–Place okra in a bowl. Add the jalapeño, avocado, tomatoes and onion. Season generously with salt and toss. Add the cilantro and lime juice, and toss again. Serve immediately garnished with crumbled queso fresco, if desired.


 

Image Credits

Tori Salad www.flickr.com/photos/raqmitch; Stuffed Tinda https://www.flickr.com/photos/lemoninginger; Bhindi Salad snailsview.com

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