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 think 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 sambar.I make this simple keerai kadaiyal/ masiyal which is very easy to do at the same time the amount of spinach consumption will be more. This dish is a nice way to make your kids eat greens. It tastes great when mixed with plain rice adding ghee.So, here comes the ingredients,
- Arai keerai /Mulai keerai – 1 big bunch
- Garlic flakes – 5 –7 nos
- Salt & water – as needed.
- 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.
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!!
I tried Palak chapathi and Aloo paratha last week for dinner.It was soft and tasty..I got the recipe from my neighbour..I’ll post Aloo paratha soon…Now comes the Palak chapathi,
- Palak / Pasalai keerai – 2 bunches ( small)
- 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
- Wheat flour – 1 cup
- Oil – 1tbsp
- 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.
Both the recipes are on their way to our Sowmya’s SWC: Cooking with GREENS,originally started by Lakshmi.
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 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.