RECIPE BOOK
Recipes for nutritious fresh fruits and vegetables, organized according to their respective seasons.
C A B - 5
CHIACGO ARCHITECTURAL BIENNIAL BY AR.FEMAS
PATEL
RECIPE BOOK
Recipes for nutritious fresh fruits and vegetables, organized according to their respective seasons.
C A B - 5
CHIACGO ARCHITECTURAL BIENNIAL
BY AR.FEMAS PATEL
ON THE BOOK
This cookbook aims to provide recipes tailored to each season based on the availability of fruits and vegetables. Given that the USA imports 50% of its fruits and veggies from other countries, it’s crucial to note that the journey takes 15 to 25 days, involving inspections by the US government to prevent bacterial and plant infections. Upon arrival, the produce is stored in cold storage facilities to maintain freshness, although the extended travel and storage may compromise the natural integrity of the fruits and veggies. The processed items like apple juice, apple pies, and banana chips are often created with additional sugar and saturated fat, impacting sugar levels. The book also indicates the USA productions state wise as well as season wise.
The book presents 12 veg recipes originally based on vegetables and fruits, many of which are novel in the USA. These recipes are designed seasonally to allow for the consumption of fresh fruits and veggies during their peak times. The collection includes customized and fusion recipes, incorporating Indian spices and techniques to deliver both a flavorful and nutritious dining experience.
PHOTO BY FEMAS PATEL AT JEWEL OSCO, BRONZEVILLE
IMPORTED FOOD AND PRODUCTION IN THE USA
To understand of production origin of food
LOCATIONS OF THE LOCAL STORES
In Bronzeville, Chicago
WINTER RECIEPES
Keep yourself warm from inside
SUMMER RECIEPES
To keep you hydrated and cool FALL
To keep you healthy
IMPORTED FOOD IN THE USA
U.S.A.
CANADA (MEAT, ANIMAL PRODUCT, GRAINS, OILSEEDS)
U.S.A.
MEXICO (AVOCADO, TOMATOES, BELL PEPPERS, CUCUMBERS, SQUASH, STRAWBERRIES)
GAUTAMALA (BANANAS,PALM OIL RAW SUGAR)
COSTLA RICA (PINEAPPLE, COFFEE,BANANA MELON, FRUIT JUICES)
ECUADOR (BANANA, COCOA, EDIBLE FRUITS, NUTS, OIL)
HONDURAS (COFFEE, BANANA, PALM OIL, TEA)
COLOMBIA (CORN, WHEAT SOYBEANS)
PERU (GRAPES, MANGOES,ASPARGUS, BLUEBERRIES)
CHILE (APRICOATS, CHERRIES, PEACHES GRAPES, FISH FILLATE)
ITALY (CHEESE)
INDIA (SHRIMPS/PRAWNS, SPICES, OILS,VEGES)
CHINA (FISH FILET, MEAT, GINGER)
VIETNAM (NUTS, SEEDS, BEANS)
THAILAND (RICE, CEREALS)
NEWZEALAND (BOVINE CYTS, SHEEP MEAT)
IMPORTED FOOD IN THE USA
Generally, the largest exporters of fruits and vegetables to the U.S. are North and South American fresh vegetable imports in 2022 totaled $11.8 billion, up 10% from 2021. U.S. imports of fresh vegetables, vegetable and fresh and frozen fruit imports totaled $31.1 billion in 2022, up 10% from 2021. By volume,
- 50 % AND MORE
OTHERS
American countries, with products often coming from Guatemala, Chile, Peru, Costa Rica, and Brazil. U.S. vegetables, by volume, totaled 9.4 million metric tons, up 5% from 2021, the USDA said. Combined fresh volume, U.S. imports of fresh vegetables and fresh and frozen fruit were 23.5 million metric tons, up 4%
IMPORTED FOOD IN THE USA
TheU.S. fruit and vegetable imports have been on a steady rise since 2000. In fact, between 2011 and 2021, fruits and nuts imports made up 44% of domestic consumption, while 35% of vegetables consumed in the U.S. came from outside the country. BANANAS-23% TOMATOES- 9% PEPERS-6% AVOCADOS-6% PINEAPPLES-5%
PERCENTAGE OF FRUITS & VEGGIES IMPORTED FROM FOREIGN
The cultivation seasons for different greens and fruits vary globally. In the USA, crops are cultivated domestically, while certain items are imported. Mangoes, for example, are not native to the USA but are sourced from India. This diverse sourcing results in seasonal benefits, allowing us to enjoy foods when they are naturally at their best, both in terms of flavor and nutritional content.
PRODUCTION IN THE USA
California is the largest producer of fruits and vegetables in the United States, accounting for almost 70% of production. Other top producing states include. Other top fruit varieties in the U.S. include: Oranges, Apples, Strawberries, Lemons. In 2023, total U.S. fruit and tree nut production is expected to reach nearly 52 billion pounds. However, citrus output is projected to decrease from 11.2 billion pounds in 2022 to 9.8 billion pounds in 2032.
PRODUCTION IN US DOLLARS
Texas (0.82%) - 402.804, 000$
New york (1.19%) - 503,842,000$
North carolina (1.32%) - 560,492,000
Michighan (1.37%) - 578,447,000$
Oregon (1.54%) - 650,912,000 $
Georgia (1.95%) - 823,604,000$
Arizona (4.31%) - 1.825,539,000 $
Florida (6.52%) - 2,759,452,000 $
Washington (8.02%) - 3,396,6000$
California (68.94%) - 29,181,329,000 $
FRUITS & VEGGIES PRODUCTION IN USA STATES
These six states contribute to over 90% of the United States’ fruit and vegetable production. Various crops are cultivated in different seasons across these states. The U.S. imports over 50% of its fruits and 32% of its vegetables from foreign countries, while certain fruits, like apples, are exported to other nations.
TABLE OF STATES PRODUCING VARIOUS FRUITS & VEGGIES IN SEASONS
STORES IN BRONZVILLE, CHICAGO
On 35th ST South, This stores offer traditional well known indian spicies and groceries which are available whole year. Primary indian fruits and vegetables are available season wise. Other Indian branded dairy products and farsans can be found here.
On 33th ST South, Jewel osco offers veritiy of fruits, vegetables, dairy products ,meats, spices etc. Stores contains almost all basic ingredients which can be use by all peoples.
On 33th ST in IIT Campus, offers fast food as well as Indian spices and other pakced food.
SIRI INDIAN STORE
JEWEL OSCO
7 ELEVEN,IIT
BRONZEVILLE,
3857 S Martin Luther King Dr. This store offers various vegetables and fruits as well as other general groceries .
On 2936 Wabash Ave. The community fam produces various vegetable and fruits seasonwise such as eggplant, tomatoes, cilantro and other green plants.
400 E, 41 ST, this store also offfers various fruits and vegetables however less in compare to jewel osco. Local dairy products are available here.
MARIANO’S
ROOTS COMMUNITY FARM
WINTER RECIEPES
1. WINTER VEGETABLE MIX
SPECIAL
REQURIED VEGETABLES :
Sweet potatoes, Egg plant, Green beans, Pototoes, Yam, Lemon, Cilantro, Garlic
OTHER INGREDIENTS :
Salt, Red chillie powder, Turmeric poder, Coriander-cumin powder, Carom seeds
AVAILABILITY IN LOCALS :
Siri grocery store, Jewel osco during the season.
Winter vegetable mix is a simple, homemade recipe featuring fresh, boiled vegetables unique to this season. Instead of opting for processed foods, this flavorful dry cuisine, made from a collection of ordinary vegetables, ensures you stay satisfied with the authentic nutrition of the veggies. Originally, the boiling process involved placing these vegetables in a clay pot, burying it in the ground for a few hours to naturally boil, preserving the original taste and
STEP-1 : Cut raw 1 Eggplant, Both types of Potatoes and half Yam into 1 to 2 inch pieces.Keep some of the green beans whole and some with separa beans. Add 1tb salt. Mix them well in a big bowl.
STEP-2 : Add 1 table spoon garlic paste/chopped garlic. Add one table spoon green chillie paste/ 3 to 4 cutted green chillie. 1 teaspoon salt, 1 table spoon sesame seeds. 1 teaspoo cumin-coriender powder and 1 teaspoon turmeric powder. 1 tea spoon red chillie powder. 1 tea spoon carom seeds. Lots of corriender leaves. Add 40 ml oil and mix all well.
STEP-3: Add both the vegetables and spices together and mix them well with hands.
STEP-4: Take a big oven plate and stick oil all side by the hands. Put all mixed vegges and cover it with foil paper. Put it in oven with 375 degree for for 70 minutes. Keep oven pre-heated.
STEP-5: Take out the tray and open the foil paper. Have a smell of that aroma.Serve it in a bowl.
Ensure the vegetables are thoroughly boiled. Blend them well with the spices. Pair it with your choice of chutney and buttermilk. Store any leftovers in the refrigerator for up to 2 days and reheat before consuming. This delightful and light combination will leave you feeling refreshed and nourished with essential nutrients.
2. COCONUT-BROCCOLI HOT BOWL
REQURIED VEGETABLES : Coconuts, Broccoli, Onion, Garlic, Ginger , Spring onions, Lemon
OTHER INGREDIENTS : Salt, Red chillie powder, Almonds
AVAILABILITY IN LOCALS : Siri grocery store, Jewel osco during the season.
The coconut hot bowl is a simple recipe crafted with coconut milk and a blend of spices. Feel free to incorporate additional vegetables based on your preferences. Coconut is rich in fiber and low in sugar, making this a nutritious dish. This healthy and flavorful cuisine will bring joy to your winter days at home. The spiciness adds warmth to your body, perfectly suited for the season.
STEP-1 : Slice the coconut into 1-inch pieces. Place them in a blender with 50 ml of water to create a liquid mixture. Strain the liquid into a bowl to remove any remaining coconut bits. Reincorporate the leftover coconut into the blender with 40 ml of water and repeat the process.n mixture with 40 ml.
STEP-2 : Dice half an onion into 2-inch pieces. Cut 5 to 6 garlic cloves and chop some spring onions into small pieces. Add all these ingredients to the blender and liquify the mixture.
STEP-3 : Add some oil in a pan and add both the coconut milk and onion liquid in the pan. Add 1 teaspoon of salt and same amount of red chillies. Mix it well Add some water if needed to make it more liquify.
STEP-4 : Boiled some broccoli and add in that pan. Take out in a bowl. Add small pieces of almonds and squiz some lemon into it and you are good to go.
Ensure everything is well mixed. You can add carrots and cilantro on top of that as well as some tortilla chips, oragano and chillieflex to make it more tasty. The reciepe heavy enough to run 1 time of the day.
3. GINGER-MINT-BASIL MASALA TEA
REQURIED VEGETABLES : Ginger, Basil leaves, Mint leaves, Cardamom
OTHER INGREDIENTS : Organic black tea, Milk, Tea masala, Sugar
AVAILABILITY IN LOCALS : Siri grocery store, Jewel osco
Masala tea, inspired by the Indian “Chai,” incorporates additional herbs for a flavorful twist. This hot beverage, ideal for winter consumption, has throat-soothing properties. Certain herbs like basil and cardamom, not commonly found in regular recipes, enhance this tea, providing a unique blend. Regular consumption of this beverage can contribute to herb intake, promote muscle relaxation, and help control blood pressure. Proportion is the most crucial part. This reciepe is to serve for only one. Add ingredients accordingly.
STEP-1 : Take almost 30 ml of water in conman. Add 250 ml of milk. Put it on the stove in 75% of flame.
STEP-2 : Add 1 table spoon of organic black tea, Add 1/3 tea spoon of Tea masala. Add 2/3 tablespoon of sugar. Grate 1 tea spoon of ginger. add 2 leaves of mint. Add 2 -3 leaves of Basils. Add 2 small whole Cardamom.
STEP-3: After adding all these ingredients, cook them over high flame. Once the mixture rises to the top of the container after heating, reduce the flame to 30%. Allow it to cook for 5 to 7 minutes. Then, increase the flame to 80% and let it rise to the topthree times. Whenever it reaches the top,
STEP-4: Close your flame and filter it in a your special mug and serve it with busictues and brown breads.
It is a mind blowing beverage that will keep your sleep away. It is served in every home of India. Not particularly this special one. You can get addictive of it. However, a half of a mug for a day is fine to keep your mind open and fresh. A perfect tea would have a brown color, not dark and not too much light.
SUMMER RECIEPES
4. MANGO PICKLE
REQURIED VEGETABLES :
Raw Green Mnago (Kagda keri), Red chilllies
OTHER INGREDIENTS :
Mustard seed, Fenugreek seeds, Red chillie powder, Salt
AVAILABILITY IN LOCALS :
Siri grocery store, 7 elevens during season times
Indeed, this is a staple across India throughout the year. In every Indian household, various types of pickles are crafted. This seasonal pickle captures the essence of summer, providing a unique taste. It has a shelf life of a year and pairs well with diverse options like bread, tortillas, or boiled eggs. The pickle is a perfect blend of spiciness and sourness. Green raw mangoes, available for only a few weeks during the season, can be brilliantly transformed into a delectable mango pickle.
STEP-1 : 1 teaspoon of Mustard seed and 1 tea spoon of Fenugreek seed. Roast them into the pan with little oil until they get golden brown. After that get them in the grinder and make powder.
STEP-2 : Cut one big unriped raw green mango into equal pieces for half an inches. Gather in one bowl, add 4 table spoon of red chillie powder and 2 table spoon of salt.
STEP-3: Add grinded powders of seeds into mango with chillie pwder and salt mix. Mix them well
STEP-4: Get 100 - 120 ml of oil in the pan. Add 1 or 2 teaspoon of mustard seeds. Add 2 whole red chiliies. Add 1/4 tea spoon of Aspreda powder. Mix them well in 50% flame. Add 4 to 5 curry leaves if possible.
STEP-5: Add this oil mixture into that mango mixture and mix them well. Keep for an hour to soak and mix and then serve them with anythimg.
It is a mind blowing beverage that will keep your sleep away. It is served in every home of India. Not particularly this special one. You can get addictive of it. However, a half of a mug for a day is fine to keep your mind open and fresh. A perfect tea would have a brown color, not dark and not too much light.
5. MANGO RAITA
REQURIED VEGETABLES :
Riped mango (Kesar or Rajapuri if available), Red chillies, Cilantro, Mint
OTHER INGREDIENTS :
Curd/ Yogurt, Mustard seeds, Fenugreek seeds
AVAILABILITY IN LOCALS :
Siri grocery store, 7 elevens during season times
Curd or yogurt is incredibly healthy, especially during the summer, as it helps keep your stomach cool. Adding mango to it not only enhances the flavor but also makes it an appetizing choice for hot days. Eating light during this season is beneficial, and the combination of curd, fruit, and roasted chillies creates a rare and delightful harmony. The sweet and spicy flavors together make for a truly enjoyable and refreshing meal.
STEP-1 : Add some yogurt or curd in a bowl. Cut mango pieces on top of that.
STEP-2 : Add 2 teaspoon of sugar ,1/2 of salt, 1 tea spoon of red chillie powder and mix it well.
STEP-3: Add 1 table spoon of oil in pan. Add 2 red chillies and 1 teaspoon of mustard oil. Roast for few minutes.
STEP-4: Add that spice on top of the mango curd. Decorate it with cilantro and mint Additional spice can be add accordingly.
Mango raita is a versatile dish that can accompany main dishes like rice, or you can savor it on its own. For a variation, you can prepare the raita with cucumbers and onions instead of mango, omitting the chilli. Simply enhance it with chat masala or other spices of your choice. This cool cuisine is perfect for summers, offering a fusion of refreshing tastes.
6. FRUIT MILK SAHKE
REQURIED VEGETABLES : Pomogrante, Grapes, Apple, Sapodilla
OTHER INGREDIENTS : Milk, Almonds, Cashew Nut, pistachio nuts, Saffron, Custurd powder, cream
AVAILABILITY IN LOCALS : Siri grocery store, 7 elevens, Jewel during season times
Creating fruit dishes is a delight, and selecting specific fruits adds an extra layer of tastiness. Excluding acidic fruits maintains a sweet taste, creating an ideal and healthy dessert. This summer recipe is sure to enhance the natural flavors of the fruits, making it a delicious and refreshing treat.
STEP-1 : Add 500ml of mlik in pan and start heating on medium frame. Add 3 to 4 saffron 2 teaspoon of cream instantly.
STEP-2 : Add 2 tablespoon of custard powder into the milk and 2 tablespoon of sugar. Stirr well on high flame without settling it down. Keep sturring until it start boiling for 1 minute.
STEP-3: Cool it down to room temperature. Add chopped fruits and crushed 3 types of nuts on top of that. Fruit milk shake is ready of that.
A delightful combination! Serving it as both a dessert and alongside the main dish offers versatility. The addition of sweet mango and the burst of flavor from pomegranate seeds make it a treat for the taste buds. It’s a great way to enhance the overall dining experience. You can keep that for 2 to 3 days in regrigerator.
SPRING-FALL RECIEPES
7. CARROT SWEET
REQURIED VEGETABLES : Carrots
OTHER INGREDIENTS : Milk, Almonds, Cashew nuts, Ghee(recommended)/butter, Cream
AVAILABILITY IN LOCALS : Siri grocery store, Jewel, Community market
Carrots are indeed a fantastic source of vitamin A, promoting healthy vision. Crafting a dessert solely based on carrots is a sweet and nutritious choice. While it contains sugar, enjoying it as a dessert after lunch or dinner can still be a fine addition to your overall health. The natural sweetness of carrots adds a tasty touch to the treat.
STEP-1 : Take 5 tablespoons of ghee or butter accordingly in pan and turn on the flame.
STEP-2 : Grate almost 1kg of carrots and add them into the pan with ghee. Mix them well
STEP-3: Take a bowl with 1 ltr of milk added with 2 teaspoon of cream. Add them into the pan with carrots.
STEP-4: Stir occasionally until the milk evaporates, which could take around 20 to 30 minutes. Then, add 7 to 8 tablespoons of sugar along with chopped dry fruits. Mix them thoroughly over medium flame. Once the sugar melts, turn off the stove.
Keeping it in the refrigerator for 1 to 2 weeks allows you to enjoy it gradually. Consuming a small portion each day can contribute to an increase in your Vitamin A levels. Don’t forget to sprinkle some dry fruits on top to enhance both the visual appeal and flavor of this delightful
8. BOTTLE GOURD MIX
REQURIED VEGETABLES :
Bottle gourd, Red chilllies, Lemon, Cilantro, Garlic
OTHER INGREDIENTS :
Mustard seed, Sesame seeds, Red chillie powder, Salt, Sugar, CuminCoriander powder, Turmeric pwder
AVAILABILITY IN LOCALS :
Siri grocery store, Jewel, Mariano’s season times
Bottle gourd might not be the most popular vegetable, but this recipe is so flavorful that the vegetable’s subtlety won’t go unnoticed. It also plays a role in maintaining cholesterol levels in the body. Originating from Indian local homes, this unique recipe isn’t commonly found even in other cities across India. With its regional customization for USA, it becomes a light and healthy cuisine suitable for any meal or breakfast.
STEP-1 : Add 1/2 cup of wheat flour in a bowl. Add 3 table spoon of Gram flour. 2 teaspoon cumin and coriander powder, 1 teaspoon red chillie powder, 2 teaspoon salt, 2 pc of grated garlic with 2 chopped green chillies, 1 teaspoon of turmeric powder 2 teaspoon of sugar, half lemon juice. Add lots of cilantro on that.
STEP-2 : Add 1 grated Bottle gourd into that and add 2 tablespoon of oil. All mix well with hand. Add 2 teaspoon of additional salt. Keep mixing until the dry dough is ready.
STEP-3: Apply little oil on your palm and start making cylindric shape roll of 5 to 7 inch long and 1 to 2 inch thick.
STEP-4: Put the rolls in a steamer and let it cook for 20 to 25 minutes. After cooked, let it cool down. Start cutting the rolls horizonatly with 3/4 inch width.
STEP-5: Add some oil with mustard and sesame seed with 2 red chillies. Let it roast for 2 minutes and add chopped rolls into that on high flame. Mix it well. Add cilantros on top of that after cooked.
Patience is key for this recipe, and the wait is definitely rewarded with a beautiful taste. It pairs wonderfully with curd or buttermilk and complements any type of meal. Whether enjoyed hot or cold, you have the flexibility to store it in the refrigerator or keep it outside in a bowl for up to 2 days. The versatility adds to the charm of this delightful dish.
9. TOMATO FRY
REQURIED VEGETABLES :
Tomatoes, Cilantro, Garlic, Green chiles, Ginger
OTHER INGREDIENTS :
Gram flour, Rice flour, Baking soda, Salt, Cumin seeds, Carom seeds.
AVAILABILITY IN LOCALS :
Siri grocery store, King market, Jewel, Community farm
Tomatoes, though technically fruits, are a versatile and commonly used ingredient. This finger-licking dish, inspired by the cooking style and taste of Surti farsan, provides a delightful way to savor the goodness of tomatoes. Pairing it with masala tea adds to the experience, making it a perfect combination to enjoy during the rainy season. The fusion of flavors creates
STEP-1 : Take lots of Cilandro, 3 to 4 pc of Garlic, 3 to 4 green chillies, 3 to 4 pc of ginger (1 inch), 2 teaspoon salt, 1 teaspoon cumin seeds, 1 tea spoon black salt and grind all that to make a paste or chutney.
STEP-2 : Chop the tomatoes in round and stick that paste on one side of the chopped tomatoes surface.
STEP-3: Take 1 cup of Gram flour, 3 tablespoon rice flour, 2 tea spoon salt, 2 teaspoon of Carom seeds. Mix them well and keep adding water into that so it will become a thick liquid. Add 2 teaspoon of baking soda for crispyness.
STEP-4: Now take that tomatoes and dip whole into flour liquid with spoon and sofly put into oil in pan for fry. Take them out once its fried well and enjoy your testy breakfast. .
A spicy and flavorful tomato fry, perfect for dipping in tomato ketchup or any sauce of your choice. This finger food is versatile and suitable for any event, making it a delightful addition to your Sundays for a happy weekend ritual. Keep in mind that it’s best enjoyed within a day. The ideal weather to savor this dish is during the soothing rain, adding an extra layer of
10. BLACK CHANA SALAD
REQURIED VEGETABLES :
Avocado, Onion, Tomatoes, Lemon, Garlic, Cilantro
OTHER INGREDIENTS : Black Chana, Red chillie powder, Salt
AVAILABILITY IN LOCALS : Siri grocery store,Jewl , Community farm, Marianos’s during season times
Black chana is a protein-rich and low-calorie food, free from additional sugars or other additives. It’s not only easy to cook but also delicious. Being high in protein, it makes for an excellent post-workout meal, and there’s no restriction on consumption. The more you include it in your diet, the more it contributes to your fitness. Additionally, it provides a lasting feeling of fullness.
STEP-1 : Take 1 cup of black chana and add in water for 12 hours before cook to make it soft. Add 1 teaspoon of salt.
STEP-2 : After 12 hours. Remove the water and add Chana in the pressure cooker. Add 3 times more water. Add 1 teaspoon of salt. Cook 1 whistel on high flame and other 10 whistles on low flame.
STEP-3: Add some oil in pan. Add choped garlic and some onions. Add Boiled Chana from cooker. Add 2 teasppon of salt and 1 teaspoon of red chillie powder. Cook and mix well for 10 -12 minutes.
STEP-4: Take out in a bowl. Add chopped Onions, Tomatoes and Avocado and sqish lemon on it for best test and serve it.
It stays fresh for a day, and incorporating black chana into your daily diet is a great choice for maintaining optimal health and protein intake. To add variety and enhance the taste, consider mixing in other veggies like sweet corn or boiled potatoes. Sprinkling some chat masala can also elevate the flavor, making it a delicious and nutritious option for everyday
11. SPINACH PANEER
REQURIED VEGETABLES :
Spinach, Garlic, Green chillis, Red chillis, Coconute
OTHER INGREDIENTS :
Salt, Red chillis, Paneer, Cumin seeds, Red chilli powder, Turmeric powder, Curd
AVAILABILITY IN LOCALS : Siri grocerystore, Jewel osco, Community farm, Mariano’s during the season.
Spinach Paneer is an excellent and nutritious recipe suitable for daily consumption. The process involves frying paneer in a flavorful spinach chutney. Packed with protein, it serves as an ideal post-workout meal. Spinach, known for its cancer-preventing properties, promotes relaxation and enhances vision. The addition of paneer ensures a lasting feeling of fullness. This delicious and wholesome combination is guaranteed to brighten your day and contribute to your overall well-being.
STEP-1 : In a pan, heat oil and combine 2 teaspoons of cumin seeds, 2 finely chopped garlic cloves, and 2 whole green chilies. Sauté until fragrant. Introduce chopped spinach (about 2 to 3 inches, 150 grams) into the pan, keeping the flame low, and stir thoroughly. After 3 to 4 minutes, add 3/4 cup of water to the mixture. Include 1 tablespoon of grated coconut and blend until smooth. Chutney is ready.
STEP-2 : Heat oil in a pan and mix in 2 teaspoons of cumin seeds, 2 finely chopped garlic cloves, and 2 whole green chilies. Sauté until the aroma is released. Add chopped spinach (approximately 2 to 3 inches, 150 grams) to the pan, keeping the heat low, and stir well. After 3 to 4 minutes, incorporate 3/4 cup of water into the mixture. Blend in 1 tablespoon of grated coconut until a smooth consistency is achieved.
STEP-3: Take out the paneer fries. Add that chutney into that and mix well. Add some cilantro into that for decoration and serve in a plate or bowl.
This dish stays fresh for a day in the refrigerator. Feel free to customize the flavor by adding red chili powder or salt according to your taste preferences. Serve it with tortillas or rice for versatile meal combinations. It’s a complete recipe that not only keeps you satisfied for an extended period but also contributes to your well-being, especially during the season. Enjoy
12. EGGPLANT CRUSH
REQURIED VEGETABLES :
Eggplant, Garlic, Green chillis, Onion
OTHER INGREDIENTS : Salt, Red chillie powder
AVAILABILITY IN LOCALS : Siri grocery store, Jewel osco during the season.
Despite its reputation as a seemingly dull vegetable, this recipe has the power to transform your perception of eggplant. It’s a straightforward and uncomplicated dish that can serve as a light and satisfying meal for the day. Incorporating eggplant into your diet not only helps regulate sugar levels but also contributes to heart health, assisting in weight control for those on a weight loss journey. Give it a try and experience a delightful and healthful twist to your mealtime!
STEP-1 : Take an eggplant and create deep, long incisions on all four sides of the vegetable. Place a clove of garlic and one green chili into each of these cuts.
STEP-2 : Put that in an oven or on a stove with low flame (keep turning after sometimes).. When the skin is starting to take out in few minutes. Take out the eggplant.
STEP-3: Remove the entire skin using your hands and place the eggplant in a pan with some oil. Crush it with a crusher and add 2 teaspoons of salt and 1 teaspoon of red chilli powder. Add some chopped onion. Mix it well and serve it in the plate with tortilla or roti.
Take a bite with ease, pairing it with tortilla or roti for a gentle tasting experience. Enhance the flavor by serving it with buttermilk as a refreshing beverage. This dish can be stored in your refrigerator for up to one day, offering a simple, easy, and cost-effective recipe for maintaining good health.
SUMMARY
In today’s technologically advanced world and with a wide variety of food options in stores, obtaining fresh fruits and vegetables without chemicals or processing can be challenging. Opting for foods that are in season ensures maximum benefits. Fortunately, there are numerous farmers’ markets and community farms where you can find organic items at reasonable prices. The trend of home growing is also gaining popularity. Even without much space, you can cultivate common veggies in small pots. Engaging in such activities is encouraged for the sake of your health. Have a healthy food and live better.