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May 18, 2009

SIMPLE KEERAI KADAIYAL & PALAK CHAPPATHI.

SIMPLE KEERAI KADAIYAL:

This is my entry to sowmya’s SWC: Cooking with Greens event.This is a perfect dish that suits the event i think. I make this atleast 3-4 times in a week.Me , basically a health-conscious person always thinking to avoid fatty,oily items and to include something that is rich in protein and iron in our regular diet.We all know greens are very rich in iron .So i am sure in including this in our lunch.My kid, who is a fussy eater  likes this very much.We too like this more than other dishes with keerai like kootu,poriyal and sambhar.I make this simple keerai kadaiyal which is very easy to do at the same time the amount of spinach consumption will be more..So, here comes the ingredients,

Keerai kadaiyal

 

Ingredients:

  • Arai keerai /Mulai keerai  – 2 bunches
  • Garlic flakes – 5 –7 nos
  • Salt & water – as needed.

Method:

  • Remove the leaves and wash it for 2-3 times until all the soil gets removed.
  • Boil 1/2 cup of water in a vessel and add the keerai /spinach to it.
  • Cook it well and don’t cover the vessel with the lid.(hope u all know this:))After sometime flip it once and cook it.
  • Once its done , switch off the flame and let it cool.Don’t drain the excess water.U can use it for grinding.(Always add less water to cook spinach.)
  • First,run the garlic flakes with the salt once or twice without water.
  • Now add the cooked spinach and grind it to make a smooth paste.

Mix with plain rice by adding ghee!! Try this with ur kids , i am sure they will like it.Garlic flavor is the plus for this kadaiyal.U can refrigerate it and use for 2-3 days!!

Another version in this is, just cook the spinach and grind it with salt.Soak tamarind in water and extract the juice..Add the tamarind juice to the ground spinach and allow it to boil.Do the seasoning with mustard,urad dal and hing..This we call as pulikeerai..I think most of u do this at home!!

PALAK CHAPPATHI

I tried Palak chappathi and Aloo paratha last week for dinner.It was soft and tastyThumbs-up..I got the recipe from my neighbour..I’ll post Aloo paratha soon…Now comes the Palak chappathi,

palak chappathi1

Ingredients:

  • Palak / Pasalai keerai – 2 bunches
  • Red chilly powder – 1/2 tsp – 1 tsp(adjust )
  • Garam masala powder – 1/2 tsp (adjust as per ur need)
  • Ginger – 1 inch (finely chopped)
  • Salt & water- as needed.
  • Curd – 2 tsp
  • Oil – 1 tsp

For the dough:

  • Wheat flour – 1 cup
  • Oil – 1tbsp

Method:

  • Chop and wash the palak leaves for 2-3 times and set aside.
  • Heat a kadai with 1 tsp oil and add the palak to it.Saute till its half cooked and get reduced in quantity.
  • Then grind the palak with little water to a smooth paste.
  • Now take the wheat flour in a bowl and add the ground palak, red chilly powder,ginger pieces,garam masala ,curd and salt.Add water only if it is needed because the water in the ground palak  is itself sufficient.If u feel its too watery, add some wheat flour and make a dough.Add some oil and knead it well.
  • Then cover and keep it for 30 mins.The dough is of green in color.
  • Now make even sized balls and roll it to a thin chappathi.
  • Heat a dosa tawa and make chappathis as usual.

Yummy, healthy palak chappathi is ready.U can serve with onion raita and pickle!!Cool

palak chappathi with pickle & raita!!

Both the recipes are on their way to our Sowmya’s SWC: Cooking with GREENS,originally started by mustard-greens Lakshmi.

 

KITCHEN CLINIC:

Spinach:

The health benefits of spinach are numerous and its ability to help prevent disease is well known. Spinach is at the top of many super food lists.

Spinach Nutrition
Spinach and other dark leafy greens like kale, collards, Swiss chard, turnip greens and bok choy are loaded with calcium, folic acid, vitamin K and iron.

Spinach is also rich in vitamin C, fiber and carotenoids. Add its lutein and bioflavanoids and spinach is a nutritional powerhouse.

Why Eat Spinach?
Spinach nutrition is amazing. The calcium content in spinach and the other dark leafy greens mentioned above strengthens bones.

The A and C vitamins in spinach plus the fiber, folic acid, magnesium and other nutrients help control cancer, especially colon, lung and breast cancers. Folate also lowers the blood levels of something called homocysteine, a protein that damages arteries. So spinach also helps protect against heart disease.

The flavonoids in spinach help protect against age related memory loss.

Spinach's secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly. Foods rich in lutein are also thought to help prevent cancer.

As you can see, the health benefits of spinach are numerous. The vitamins and calcium in spinach, combined with the overall nutritional value of spinach, make this vegetable and its dark leafy green cousins top picks for healthy food choices.

Fresh or frozen, add these greens to your food menu as often as you can.

Amaranthus tricolor (Tamil: Arai keerai): Tender and mature leaves are cooked and eaten as spinach or prepared to sambar (dhal preparation).  Stems made into chutney or koottu, or added to sambar and boiled can then be consumed.  The leaves contain 5.2% of proteins, fat 0.3%, fibre 6.1%, carbohydrates 3.8% and minerals 2.8%.  In addition, calcium, phosphorus, iron and vitamin C are present.


Amaranthus spinosus (Tamil: Mulaikkerai): Leaves and tender stems are prepared to koottu or as spinach and consumed by the traditional people.  Testing of the leaves and tender stems revealed the presence of 0.5% fat, 3.0% proteins, 8.1% carbohydrates and 1.3% fibres.  In addition, calcium, phosphorus, iron, nicotinic acid and ascorbic acid are present.  This spinach is excellent for people suffering from calcium deficiency.

TRIED & TASTED:

BADAM HALWA:

Last weekend we went to my friend’s newly built house.I wanted to prepare a rich sweet for her.I saw this badam halwa recipe in srivalli’s blog and bookmarked it.It is very easy and its of MW version.I just followed the same method and ingredients.It tasted excellent.Thanks a lot srivalli for such a yummy sweetSmileI transferred the halwa from the MW bowl to a polythene sheet greased with ghee , kept it in a box and carried to my friend’s house. U can find the actual recipe here.

Badam halwa Badam halwa 1



33 comments :

  1. wow..thanks for your entry for swc greens. nice recipe with the garlic. I usually make puli keerai which you have mentioned. Palak chapati looks great too. And thanks for a wonderful info on spinach. Thats a beautiful post.

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  2. Nice recipes..good way to use greens...love the halwa pic

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  3. Woww...Color is nice....normally make it by just chopping Palak...this is lovely.. :)

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  4. Lovely green entries for the event.
    Badam halwa looks mouthwatering. Would love to dig in.

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  5. Thanku all for ur quick comments:)

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  6. Great flavors for these greens! Sounds delicious!

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  7. Everything looks delicious Chitra...nice color from the curry and rotis :)

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  8. Hi Chitra,
    Me too on a oil free fat free mode from quite sometime now :) hmmm...greens I love it even in it's simplest of dishes, u dish looks so healthy and homely.
    As am on a paratha speciality mission ;) I would love to try out your palak paratha dear.
    Wow! the halwa looks really rich, and the way u've packed it looks like how they pack at sweet shops...aaaaa how I wish I was that lucky friend of urs to get that packet of halwa :)

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  9. Yummy palak chapati..perfect color and healthy

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  10. I love palak .. nice chapathi

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  11. Love palak chapati. Badam halwa looks very tempting.

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  12. Healthy recipes. Perfect for the event. Looks deliciious.

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  13. wow! helthy treat Thanks for sharing :)

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  14. Oh Chitra wow look at the color so yummy!!! and since a large pack of palak was lying in the refrigerator I wanted to make rotis tonite oh you beat me!!!

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  15. hi chitra, both the greens look very green, my favourite colour, both the dishes are lovely too..., very healthy recipes....., never tried the first one, will try sometime....

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  16. Wow, all the dishes look so delicious Chitra! New look of your blog is nice.

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  17. Palak chapati looks so good. Good way to get greens in...

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  18. Healthy n nutritious! And the palak kadaiyal is so easy to make..wow I never thought of it. The chapatis look appetizing too!

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  19. Thanku friends:)@ ramya, hahaha:)

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  20. Wonderful collection of dishes.

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  21. Thanks for the comment Chitra...You can try the same method for potato fingers too :)

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  22. All greens:)

    Nice post and wonderful recipes:))

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  23. delicious greeny delights;

    arai keerai, mola keerai, hmmmm, never get this here; miss them so much; I do puli keerai too, but only with spinach (what we get here)

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  24. I made the same post today but something available in US stores which taste like ara keerai. I miss those... Good one!

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  25. Nice entries chithra..Looking wonderful..

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  26. This is so good n healthy.We dont get Arai keerai here,i used swiss chad instead.Lovely one:)

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  27. everything looks delicious Chitra

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  28. yummy, healthy recipes. halwa looks awesome. very tempting :)

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  29. even I make spinach roti by adding methi leaves along with spinach....halwa looks appetizing as well

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