Keto Cauliflower Curry

Keto Cauliflower Curry
Prep Time
10 minutes, plus 25 minutes Cook Time
Number of Servings
Serves 4
Ingredients
  • 1 large cauliflower head, chopped into bite-sized florets
  • 2 garlic cloves, minced
  • 1-inch piece of ginger, peeled and grated
  • 2 tbsp vegetable oil
  • 1 onion, chopped
  • 2 tbsp curry powder
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 can (14 oz) diced tomatoes
  • 1 can (14 oz) coconut milk
  • Salt and pepper, to taste
  • Fresh cilantro, chopped, for serving
Directions
  • In a large pot or Dutch oven, heat the vegetable oil over medium heat.
  • Add the onion and sauté for 3 to 4 minutes, until it begins to soften.
  • Add the garlic and ginger and sauté for another minute, until fragrant.
  • Add the curry powder, turmeric, and cumin, and stir well to combine.
  • Add the chopped cauliflower and stir to coat with the spices.
  • Pour in the diced tomatoes and coconut milk, and stir to combine.
  • Season with salt and pepper to taste.
  • Bring the mixture to a boil, then reduce the heat to low and simmer for 20 to 25 minutes, until the cauliflower is tender and the sauce has thickened.
  • Serve the curry over cooked rice, garnished with fresh cilantro.
Nutrition Info
339 Calories, 7 g Protein, 0 mg Cholesterol, 20 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 6 g Fiber, 30 g Total fat (20 g sat), 354 mg Sodium, [nut:5] Vitamin C, [nut:3] Vitamin B6, Vitamin K, Iron, Phosphorus, [nut:2] Vitamin E, Folate, Magnesium, Potassium, [nut:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Zinc

Dal Makhani

Dal Makhani
Buttery Black Dal
Prep Time
34 minutes warm-up time, 40 minutes cook time
Number of Servings
16 cups (serves 10)
Ingredients
  • 3 cups sabut urad (whole, dried black dal with skin), picked over and washed
  • 1 cup rajmah (dried red kidney beans), picked over and washed
  • 2 Tbsp ghee or vegetable oil
  • 2 pinches hing (asafoetida) (optional)
  • 1 Tbsp + 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 1 (2-inch) cinnamon stick
  • 1 cassia leaf (or 3 bay leaves)
  • 1 tsp fenugreek seeds
  • 1 medium yellow or red onion, puréed
  • 1 (2-inch) piece of ginger, puréed
  • 6 cloves of garlic, puréed
  • 2 to 8 fresh Thai or serrano chiles, stems removed and thinly sliced
  • [q:1/2] cup unsalted tomato paste
  • 1 Tbsp + 1 tsp garam masala
  • 1 Tbsp + 1 tsp ground cumin
  • 1 Tbsp + 1 tsp ground coriander
  • 1 Tbsp + 1 tsp red chile powder or cayenne pepper
  • 1 Tbsp + 1 tsp cardamom seeds, ground (optional)
  • [q:1/4] cup kasoori methi (dried fenugreek leaves), lightly hand crushed to release flavor
  • 2 Tbsp salt
  • 10 cups water, for cooking
  • [q:1/2] cup cream (dairy, or alternative, like cashew)
Directions
  1. Soak the urad dal and rajmah together in ample boiled, hot water for at least 1 hour or in room temperature water for 6 hours to overnight. Drain and discard the water.
  2. Place the inner pot in your Instant Pot. Select the SAUTE setting and adjust to MORE. When the indicator flashes HOT, add the ghee. Once the ghee is hot, add the hing, cumin seeds, turmeric, cinnamon, and cassia or bay leaves. Stir and cook for 1 minute until the seeds turn reddish brown. Because the oil pools to the sides, push the spices into the oil along the border of the inner pot so they can cook fully.
  3. Add the fenugreek seeds. Stir and cook for 30 seconds. Be careful not to overcook, as these seeds get bitter quickly.
  4. Add the onions. Stir and cook for 3 minutes.
  5. Add the ginger, garlic, and fresh chiles. Stir and cook for 1 minute.
  6. Press CANCEL. Add the tomato paste, garam masala, ground cumin, coriander, red chile powder, cardamom, kasoori methi, salt, urad dal/rajmah, and cooking water. Stir.
  7. Lock the lid into place and make sure the pressure release valve is set to the sealing position (upwards). Press the PRESSURE COOK button and then press the PRESSURE LEVEL button until the panel reads HIGH. Adjust the cook time to 40 minutes.
  8. Once the cooking is complete, release the pressure naturally for 10 minutes. Then manually release the remaining pressure, press CANCEL, and remove the lid. Remove and discard the cinnamon stick and cassia or bay leaves or leave them in for flavor and eat around them. All the other spices are edible. Gently fold in the cream and stir. Serve with basmati rice or Indian bread like roti or naan.
Nutrition Info
Made with ghee, yellow onion, serrano chiles, cashew milk: 427 Calories, 25 g Protein, 8 mg Cholesterol, 72 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 13 g Fiber, 6 g Total fat (2 g sat), 359 mg Sodium, [nut:5] Vitamin B1 (thiamine), Folate, [nut:4] Vitamin B6, Iron, Phosphorus, [nut:3] Zinc, [nut:2] Magnesium, Potassium, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E

Very Easy Samosa

Very Easy Samosa
(Indian stuffed fried pastry)
Prep Time
30 minutes, plus 15 minutes cook time
Number of Servings
32 samosa
Ingredients
Directions
  1. Place the rice and lentils in a bowl with the raisins and mix.
  2. Take a won-ton wrapper and place 1 heaping teaspoon of the rice filling in the center of the wrapper.
  3. With cold water, moisten the edges of the wrapper. Take one corner of the wrapper and fold it over the filling to the opposite corner and press firmly to seal the filling inside the wrapper forming a pyramid-shaped pastry. Repeat until all wrappers are filled.
  4. Heat oil in a deep fryer or heavy pot. When hot deep fry several samosa at a time until crisp and golden brown. Remove and drain on paper towels.
  5. Serve with chutney, sweet and sour, spicy mustard, curry, plum or raisin sauce.
Nutrition Info
4 samosa: 444 calories, 2 g fat (5% calories from fat), 15 g protein, 90 g carbohydrate, 1 g fiber, 0 mg cholesterol, 820 mg sodium

Cucumber and Mint Raita

Cucumber and Mint Raita
A Cooling Indian Yogurt Salad
Prep Time
10 minutes
Number of Servings
Serves 6
Ingredients
  • [q:1/2] large cucumber, peeled
  • [q:1 3/4] cups plain whole-milk yogurt
  • [q:1/4] cup chopped fresh mint leaves
  • [q:1/2] tsp ground cumin
  • Salt
Nutrition Info
50 Calories, 3 g Protein, 5 g Carbohydrates, 0 g Fiber, 2 g Total fat (2 g sat), 229 mg Sodium, [nutrition:1] Vitamin B12, Calcium, Phosphorus

Mango Lassi

Mango Lassi
A Healthy and Refreshing Tradition
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • 2 ripe mangos
  • 2 cups plain yogurt
  • [q:1/2] cup cold water
  • [q:1/2] tsp ground cardamom
  • Honey to taste (optional)
Directions
  1. Peel, pit, and chop mangos. Add to a high-speed blender and purée.
  2. Add yogurt, water, and cardamom. Purée until smooth.
  3. If desired, add honey for additional sweetness. Serve.
Nutrition Info
357 Calories, 16 g Protein, 68 g Carbohydrates, 6 g Fiber, 5 g Total fat (3 g sat), 175 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), B12, C, Phosphorus, [nutrition:4] Vitamin B6, Calcium, Folate, [nutrition:2] Vitamin A, E, Potassium, Zinc, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), K, Magnesium

Saag Paneer

Saag Paneer
Prep Time
50 minutes
Number of Servings
Serves 4
Ingredients
  • 1 (16 oz) package frozen chopped spinach
  • 2 Tbsp ghee, divided
  • 8 oz paneer (Indian cheese), cut into 1-inch cubes
  • 3 cloves garlic, minced
  • 1 medium white onion, finely chopped
  • [q:1 1/2]-inch piece fresh ginger, peeled and minced
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp garam masala
  • [q:1/4] tsp ground cayenne pepper*
  • [q:1/2] cup plain yogurt
Directions
  1. Prepare spinach over the stovetop according to package directions. Set aside to cool.
  2. Meanwhile, heat 1 tablespoon of the ghee in a large nonstick or cast iron skillet set over medium heat. Add paneer cubes and cook until one side of each is browned. Flip and sauté for another minute. Remove paneer to a plate and set aside.
  3. Transfer spinach to a clean kitchen towel and squeeze excess liquid from spinach. Purée spinach in a food processor or high-speed blender until smooth. Set aside.
  4. Heat remaining tablespoon of ghee in skillet. Add garlic and sauté for 30 seconds. Add onion, ginger, coriander, cumin, turmeric, garam masala, and cayenne pepper, if using. Sauté until mixture is evenly light golden in color. (This should take about 10 minutes.) If the mixture is drying out or burning, add a few tablespoons of water.
  5. Add puréed spinach and stir well. Add [q:1/2] cup of water and salt and pepper to taste. Cook 5 minutes, stirring occasionally.
  6. Turn off heat. Slowly and gently stir in yogurt. Add paneer. Rewarm over low heat and serve.
Nutrition Info
184 Calories, 11 g Protein, 14 g Carbohydrates, 4 g Fiber, 11 g Total fat (6 g sat), 314 mg Sodium, [nutrition:5] Vitamin A, K, Folate, [nutrition:4] Vitamin C, [nutrition:2] Vitamin B2 (riboflavin), B6, Calcium, Iron, Magnesium, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B12, E, Potassium, Zinc

Drink Your Turmeric

Drink Your Turmeric
Golden milk is delicious and nutritious!
Jes Gallagher
A mug of Golden Milk with turmeric and ginger root beside it.

Explore the health benefits and great taste of golden milk.

Benefits of Turmeric

Turmeric’s taken over the health headlines by storm. This bright golden spice, a staple in Indian cuisine, contains a powerful active ingredient called curcumin. Curcumin acts as an anti-inflammatory, antioxidant, antiviral, AND antibacterial, and may even help fight cancer. Studies have suggested it may help alleviate conditions as diverse as depression and PMS.

Fortunately, there are many ways to incorporate turmeric into your diet. You can add turmeric powder or fresh turmeric root to your cooking or take curcumin as a supplement.

What Is Golden Milk?

A popular way to get your daily dose is to drink turmeric milk, which is also called golden milk. Golden milk has a long history in Ayurveda—the holistic health system originating in India where it is called haldi doodh. This warming golden beverage typically combines turmeric with other spices, a natural sweetener, and milk (either dairy or nondairy).

Do-It-Yourself Golden Milk

While an array of golden milk products exist on the market, making your own delicious turmeric milk is easy.

The Basics of Golden Milk

In a pot, add a couple cups of the milk of your choice (cow’s, coconut, cashew, almond, etc.) and bring to a simmer. Add 1 teaspoon of ground turmeric as well as complementary warming spices. Possibilities include cinnamon, ginger, cardamom, and clove.

Experiment and Savor the Flavor of Golden Milk

Experiment with the spices. You might want to add a teaspoon of ground ginger but find that a quarter teaspoon of cinnamon or just a pinch of clove or nutmeg suits your tastes. Add a pinch of black pepper as the piperine in black pepper enhances the bioavailability of curcumin and helps your body reap its health benefits. Some people add a tablespoon of virgin coconut oil as well. Mix in a natural sweetener like honey or maple syrup, or a dash of vanilla extract. Whisk until everything is combined. Taste and add extra sweetener if you like.

The milk and spices can also be combined in a blender before heating for a smoother texture. Enjoy as an alternative to coffee in the morning or as a soothing bedtime beverage. You can also allow your drink to cool, add ice cubes, and drink it like an iced chai. Enjoy!

Sources

"Impacts of turmeric and its principal bioactive curcumin on human health . . ." by M.T. El-Saadony et al., Frontiers in Nutrition, 1/10/22

“Recent developments in delivery, bioavailability, absorption and metabolism of curcumin: The golden pigment from golden spice” by S. Prasad et al., Cancer Research and Treatment

 

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Contributor
Lili Hanft
Tags
drinks
turmeric
ayurveda
Indian
antioxidants
curcumin
inflammation

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Apple Mulligatawny Soup

Apple Mulligatawny Soup
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp vegetable oil
  • 1 cup chopped onion
  • 1 cup diced carrot
  • 1 cup thinly sliced celery
  • 1 Tbsp minced ginger root    
  • 2 cloves minced garlic
  • 1 Tbsp curry paste
  • [q:1/2] tsp each salt and pepper
  • 1 cup coconut milk
  • 2 cup low-sodium chicken stock
  • 2 cup cubed butternut squash
  • 4 cup diced Washington Granny Smith apples
  • 2 cup diced cooked chicken
  • [q:1/4] cup chopped fresh coriander
Directions
  1. In deep skillet, heat oil over medium-high heat. Add onion, carrot, and celery. Cook, stirring occasionally, until tender but not browned, about 10 minutes.
  2. Stir in ginger root, garlic, curry paste, salt, and pepper and cook one minute.
  3. Pour in coconut milk and chicken stock and bring to a boil.
  4. Add squash and reduce heat to simmer for 15 minutes.
  5. Add apple and chicken and cook just until apples are tender but still hold their shape, about 10 minutes more.
  6. Sprinkle with coriander and serve with warm bread or cooked basmati rice.
Nutrition Info
437 Calories, 28 g Protein, 44 g Carbohydrates, 8 g Fiber, 19 g Total fat (12 g sat, 3 g mono, 3 g poly), 295 mg Sodium, Vitamin A, Vitamin B3 (niacin), Vitamin B6, Manganese, Vitamin C, Pantothenic acid, Copper, Magnesium, Phosphorus, Potassium, Selenium, Vitamin B1 (thiamine), B2 (riboflavin), B12, Biotin, E, Folate, K, Calcium, Iron, Molybdenum, Zinc

Scrambled Eggs, Indian-Style

Scrambled Eggs, Indian-Style
Ingredients
  • 4 eggs
  • 2 Tbsp extra-virgin olive oil
  • [q:1/2] yellow onion, chopped (about [q:1/4] c)
  • 1 small tomato, chopped
  • 1 green chile, seeded and slivered (or substitute 1 tsp chili powder)
  • 1 Tbsp chopped fresh cilantro
  • [q:1/4] tsp minced garlic
  • [q:1/4] tsp minced fresh ginger
  • Salt and freshly ground black pepper
  • [q:1/4] tsp toasted cumin seed
  • Pinch of ground turmeric
Directions
  1. Beat eggs and set aside.
  2. Heat oil in a medium skillet over medium heat. Add onion and cook until translucent, 2 or 3 minutes. Add tomato, chile, cilantro, garlic, and ginger and cook until tomato is soft (so you can mash it). Season with salt and pepper, cumin seed, and turmeric.
  3. Pour in eggs and scramble until they reach desired consistency. Serve immediately. 

Cranberry-Orange Chutney

Cranberry-Orange Chutney
Prep Time
45 minutes prep + chill time
Number of Servings
Serves 12 (about 3 cups)
Ingredients
  • 3 cup whole cranberries
  • 1 cup honey or maple syrup
  • 1 medium-sized orange (preferably organic)
  • 1 tsp ground ginger
  • [q:1/4] tsp ground cardamom
  • [q:1/4] tsp ground cinnamon
  • [q:1/8] tsp ground cloves
Directions
  1. Pick over cranberries and remove any loose or attached stems or leaves. Rinse cranberries under running water in a colander.
  2. Combine cranberries, honey or maple syrup, and [q:1/8] cup of water in a medium pan set over medium heat. Bring mixture to a low boil. Reduce heat to low and simmer, covered, for 10 minutes.
  3. Uncover pan and simmer for 10 minutes more, stirring occasionally.
  4. Cut unpeeled orange into chunks. Add chunks to a food processor or blender and chop into a fine pulp.
  5. Add orange pulp, spices, and another [q:1/8] cup of water to cranberry mixture. Simmer for 20 minutes, uncovered, stirring often. Chill before serving.
Nutrition Info
90 Calories, 23 g Carbohydrates, 1 g Fiber, 3 mg Sodium, [nutrition:4] Manganese, [nutrition:1] Vitamin C
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