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May 9, 2009

CAULIFLOWER GRAVY

I learnt this recipe from my mom..My mom used to make this on sunday .She prepare this gravy for breakfast and we have the same with rice for lunch.We all simply take rest by watching TV shows and chat with each otherOpen-mouthedThose beautiful days never come backSad.This life, after marriage is a kind of pleasureSmile.I tried this gravy yesterday for the first time as an accompaniment for idly .My husband liked it very muchThumbs-up.Thanks a lot mom…:)

Cauliflower gravy!!
Ingredients:
  • Cauliflower florets – 15 nos
  • Boiled Peas – 1/2 cup (optional) I use.
  • Tomato – 2 nos(chopped)
  • Big onion – 1 no(finely chopped)
  • Red chilly powder – 1-2 tsp (adjust)
  • Turmeric powder – 1 tsp
  • Salt and Water – as needed.
To grind:
  • Grated Coconut – 2-3 tbsp
  • Ginger – 1.5 inch piece
  • Garlic flakes – 7 nos
To season :
  • Mustard seeds – 1/4 tsp
  • Urad dal – 1/2 tsp
  • Cumin seeds- 1/4 tsp
  • Curry leaves – a sprig
Coriander leaves – to garnish.
Method:
  • Wash and soak the cauliflower florets in hot water with salt and turmeric powder for 10-15 mins .Grind all the items given under “to grind” to make a paste and set aside.
  • Heat a wok/pan with oil and do the seasoning part first.
  • Then add the chopped onion and saute for a minute.
  • Now add the ground coconut paste with water and stir fry till raw smell leaves it.
  • Then add the red chilly powder,turmeric powder,chopped tomatoes and mix it well.
  • Add the required water, boiled peas and cover cook till cauliflower gets cooked.
  • Make the gravy thick if its for chappati and watery for idly/dosa/rice.
Do try this gravy and enjoy ur weekends:)
Serve this gravy with gingely oil on top of it for idly/dosa..
Cauliflower Gravy with idly!!

KITCHEN CLINIC:
Cauliflower:
Cauliflower is a member of the 'white' family in terms of fruits and vegetables. Included in this group are other natural foods such as bananas, mushrooms, onions, and garlic. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level.
Folate is also found in cauliflower, which is a B vitamin that is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant or may become pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly.
Of course, cauliflower is an excellent source of fiber, which helps to improve colon health and can even help prevent cancer. And, most recently, it has been discovered that cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other female cancers.
Cauliflower is one of several cruciferous vegetables. Cauliflower has no fat, is high in vitamin C, and can pass for a low-carb version of mashed potatoes with ease.
Health Benefits
After citrus fruits, cauliflower is your next best natural source of vitamin C, an antioxidant that appears to help combat cancer. It's also an important warrior in the continuous battle our bodies wage against infection. Cauliflower is also notable for its fiber, folic acid, and potassium contents, proving it's more nutritious than its white appearance would have you believe. Cauliflower may also be a natural cancer fighter. It contains phytochemicals, called indoles, that may stimulate enzymes that block cancer growth.
Nutritional Values of Fresh and Cooked Cauliflower
Serving Size: 1/2 cup
Calories –15
Fat-<1 g
Saturated Fat-0 g
Cholesterol-0 mg
Carbohydrate-3 g
Protein-1 g
Dietary Fiber -2 g
Sodium-9 mg
Vitamin C-28 mg
Folic Acid-27 micrograms
Potassium-88 mg
Dr. Shivendra Singh, professor of pharmacology and urology at the University of Pittsburg states, “The contribution of diet to cancer risk and prevention has been a major focus of research in recent years because certain nutrients in vegetables and dietary agents appear to protect the body against diseases such as cancer.” Not only are the natural cancer fighting agents found in cauliflower valuable, to say the least, it seems that cauliflower may play a major role in keeping bones healthy. Research indicates that getting more than 100 mcgs of Vitamin K per day can help lower the risk of hip fractures. A third of that amount exists in 2 cups of cauliflower.
Given the amazing health benefits of this often ignored and misunderstood super vegetable, it would seem logical to include a couple servings per week for either breakfast, lunch or dinner. Cauliflower is easy to obtain as it is available year round. It usually is reasonably priced and offers a big bang for the buck. A flexible vegetable, it is delicious and can be prepared and served a variety of ways. Raw of course is always wonderful. Enjoy the delicious florets by the handfuls. Cauliflower can be cut into salads, blended with cabbage into a healthy slaw recipe, or used in soups and stews. For those watching their carbs, mashed cauliflower is a wonderful potato replacement.
Tried and Tasted: Puttu
Last week i tried Puttu using rice flour and i followed the method given by Tina in her blog Kaipunyam.It came out very well.She had given a clear explanation.Thanks  a lot tina.I don’t have puttu maker , so i just steamed it in idly maker with a cloth.I prepared sweet puttu by adding grated coconut, sugar and cardamom powder.We liked it.Here is the picture ,I used  tumbler as a mould for this shape.
sweet puttu!!

28 comments :

  1. Nice combo with idlis..Looking nice Chithra..

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  2. The curry looks creamy n delicious. Great with idlis and puttu :)

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  3. Curry looks delciious chithra..love the puttu.

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  4. Know what, I love reading your posts. The recipes are great and the fact that u add the health benifits is soooo useful. I love reading your blog! Next time I eat cauliflower, I can keep in mind the importance of this veggie in my diet... This idea is fantastic... Keep posting! You deserve an applause~!Cheers!

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  5. wOW ! NICE POST DEAR ...loved all the recipes ..Thanks for sharing

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  6. Cauliflower gravy looks yum yum..thanks for posting the health benefits..its very useful info and very interesting too :)

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  7. love that cauliflower gravy!!

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  8. Lovely gravy with cauliflower florets..looks good..

    love the puttu as tumbler!

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  9. thats a great recipe, I often make aloo gobi but love this one with coconut in it, and as ever love the nutrition box you should be a dietitian!

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  10. curry looks yumm...n ur puttu has comeout nicely gal...Good effort

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  11. Cauliflower gravy sounds very interesting and delicious!

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  12. Cauliflower gravy looks delicious. Puttu has come out nicely. Looks great.

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  13. All in all gravy ,should be tasty!

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  14. Hi Chitra,
    the cauli gravy looks yumm with idli :) love veggie gravies spicy and thick. The t&t puttu looks good, I too don't have a puttu mould...u've given me a bright idea thanks for sharing the tip :)
    TC

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  15. Wow the gravy looks very yummy, I can imagine how well it should have tatsed with idli...I am so tempted...

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  16. I would love to have this with rice, looks really yummy. Did you use dried peas or frehs peas.

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  17. Yummy gravy Chitra, this goes well with anything...great info about cauliflower too. Thanks :)

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  18. Superb chitra, What a wonderful click. Mouth watering & sure it would have tasted divine.

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  19. Thanku all friends:)
    @Hc , thanks, i used dried peas by soaking in water for 8 hrs:)

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  20. hi, cauliflower gravy looks just great....but, I have never eaten it with rice, must try it some time....I loved ur puttu, now where is the recipe because i too love making it I have got puttu rice can u tell me how 2 make it with out using a puttu maker !!

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  21. curry looks delicious...
    new look of the blog looks lovely...

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  22. Just what I need! I keep telling myself I should use or cook with cauliflower more but it's not my favorite vegetable. I'd rather have it as apart of a delicious gravy like this (over rice, of course!)

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  23. Mmm yummy gravy and puttu..!:)

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  24. Thank u 4 posting comment in my blog.. :) im also fst time here..so happy to c ur blog name as its my favorite movie..nw itself im addin u as follower..

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  25. Yummy gravy! Looks delicious!

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  26. Cauliflower prevent colon cancer and contributes significant amounts of iron. It also contains vitamins E and C. I like to eat it at least twice per week and i love the taste. I like cauliflower in salad or another kind of recipes.

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