Chicken drumstick soup with moringa leaves

Chicken drumstick soup with moringa leaves

Moringa tree  contain  92 nutrient and 46 antioxidants. We cook its leaves in many ways.  Today I am going to introduce moringa leaves with chicken drumstick which is uncommon. 

                                    Recipe Summary
                                              For
               Chicken drumstick soup with moringa leaves  

Preparation time: 15 minutes
Cooking time:30 minutes

Serves: 3       

1.Wash and clean the 350 grams chicken drumsticks. Slit in two to three places.

Chicken drumstick,ginger,
 onion,garlic, carrot,corn kernel,
 moringa leaves and corn cob

2.Cut 80 grams carrot into bite size pieces.

3.Clean and cut the 80 gram corn  kernels from the corn cob.

4.Strip 200 grams moringa leaves from the stem.

5. Heat up oil and reduce the heat to medium and add the 150 grams onions and sauté for 5 minutes. 

Moringa leaves

6. Add 3 cloves chopped garlic, 20 grams  finely chopped  ginger and fry for a minute.

7. Add the chicken and sauté for 5 minutes.

8. Add carrots corn kernel, corn cob, cumin, fennel and sauté for 5 minutes.

8. Add 1 litre water, 1 stock cube, 
1/4 tsp turmeric powder, 
1/2 tsp pepper powder,

Chicken drumstick soup
 with moringa leaves

1 tsp salt and cover the pan and simmer for 10 minutes or till the chicken is tender.




9. Add moringa leaves and simmer for 3 minutes. Taste for    seasoning and adjust.

 


Chicken drumstick soup with moringa leaves is ready.

                          Recipe follows in detail with pictures.

Preparation time: 15 minutes
Cooking time:30 minutes
Serves: 3

Ingredients:
Main
200 grams moringa leaves
350 grams chicken drumsticks
80 grams carrot
80 grams sweet corn
Spices
1 tsp black pepper powder
1/2 tsp cumin
1/2 tsp fennel
1/4 tsp turmeric powder 
Others
150 grams onion, coarsely chopped
3 cloves garlic, sliced
20 grams ginger, finely chopped
1 tsp salt
2 tbsp vegetable oil
1 vegetable stock cube
1 litre water

Chicken drumstick,ginger, onion,garlic, carrot,corn kernel, moringa leaves and corn cob

Preparation

Wash and clean the chicken drumsticks. Slit in two to three places
Cut carrot into bite size pieces.
Clean  and cut the kernels from the corn.
Strip the leaves from the stem of moringa.

Moringa leaves

Method
In a large stock pot or a pan add the oil and heat it up. Reduce the heat to medium and add the onions and sauté for 5 minutes. 

Frying onion

Add garlic and ginger and fry for two minutes

Adding  garlic and ginger

Add the chicken drumstick and sauté for 5 minutes. 

Adding the chicken drumstick

Add carrots and sweet corn with cumin and fennel sauté for 5 minutes. You can add carrots and sweet corn and stir fry before you add cumin and fennel.

Add carrots and sweet corn with cumin and fennel

Add water, stock cube, turmeric powder, pepper powder and cover the pan and simmer for 10 minutes or until the chicken is tender. 

        Add water, stock cube, turmeric powder, pepper powder

Once the chicken is done add the moringa leaves and let it simmer for about 3 minutes as the moringa leaves are very soft.

Adding  the moringa leaves

Taste for seasoning and adjust.
The soup is ready.

Final  stage

 It can be served with rice or bread.

Chicken drumstick soup with moringa leaves

Carbohydrates

Mixed vegetable rice with yogurt

Most of our body’s energy needs are met by carbohydrates. Carbohydrates are found in many kinds of foods - bread, rice, milk etc. They are the most common type of foods. The most common forms of carbohydrates are sugars, fibres, and starches.

Carbohydrate is a sugar molecule and starches and fibres are essentially chains of sugar molecules. They fall into two major types: simple and complex. Complex carbohydrates were thought to be healthier than simple carbohydrates to eat. It turns out that the true picture is much more complicated than that.

All carbohydrates are processed in the digestive system in much the same way. It breaks down into a single sugar molecule small enough to pass into the blood stream. It also converts some of the carbohydrates into blood sugar (glucose), because cells use this sugar as an energy source. Therefore dividing carbohydrates into simple and complex does not explain what happens to the two types inside the body. Fructose or fruit sugar is a simple carbohydrate which affects the blood sugar level minimally.

Bread

Glycemic index and glycemic load

A system called the glycemic index, categorizes carbohydrates based on how soon and how high they increase blood sugar level compared to pure glucose.
There is one thing the glycemic index does not tell us, that is how much digestible carbohydrates it delivers. The sweet tasting watermelon has a very high glycemic index but since it consists mostly of water (as its name suggests), it delivers only a small quantity of carbohydrates to the body. That is why the scientists have developed a measure called glycemic load. The glycemic load of a food item is determined by multiplying the glycemic index by the amount of carbohydrate it contains.

Blood Sugar Level

But then why is blood sugar important?  As the sugar level in the body rises, special cells in the pancreas produce more and more insulin and release it into the blood stream. Insulin is a hormone that signals cells to absorb blood sugar for energy or storage. As cells absorb the blood sugar, the sugar level in the body falls. When the blood sugar level is low, the other cells in the pancreas produce a hormone called glucagon which tells the liver to start releasing stored sugar. Thus the pancreas keeps the blood sugar level balanced all the time.

This is fine for a normal healthy person. In some people the balancing system does not work properly. Those with Type 1 diabetes do not make enough insulin and therefore their cells cannot absorb the sugar. People with Type 2 diabetes (also known as adult-onset diabetes) have a problem in that their cells cannot respond well to the ‘absorb’ signal of the insulin. This condition is known as insulin resistance. Even long after eating, blood sugar and insulin levels remain high. In the long run , the heavy demands made on the insulin-making cells wears them out. As a result production of insulin slows down, and then comes to a stop. Type 2 diabetes, some cancers and heart. Ailment may result from insulin resistance.

A sedentary life style, obesity and consuming food that contain more of processed carbohydrates can each lead to insulin resistance. A combination will be much worse.

Potato

Using whole grain products adds good carbohydrates to the diet and is better than no carbohydrates.

Fibre is an exception and cannot be broken down into sugar molecules, and so it goes through the intestines in undigested form. Fibre comes in two varieties: soluble fibre that dissolves in water and insoluble fibre does not. Both types of fibre do not give any nourishment to the body but they perform a beneficial function in the digestive system. Soluble fibre binds with the fatty substances in the intestines and carries them out as waste, while lowering low-density lipoprotein (LDL or bad cholesterol). It also helps in lowering the blood sugar and lowers hunger. The latter is important for weight watchers.

Insoluble fibre assists in the movement of food through the intestinal tract, and helps in preventing constipation.

One gram of carbohydrates produces 4 calories, fats 9 calories and protein 4 calories.

For an over view of Nutrition visit this page in this blog.



Ivy Fernandeshttps://plus.google.com/1093706883459317135690

Leafy salad

Leafy salad

Leafy vegetables are good for your eyes, bones and heart. They lower the risk of cancer. They alkalies your body.

                                      Recipe summary
                                               For
                                          Leafy salad
Preparation time:20 minutes
Cooking time:0
Serves: 4

Romaine lettuce, Red lettuce,
 Rocket leaves, red chili,red cabbage,
 tomato,onion,green chili,walnut,

1. Cut 150 grams  rocket lettuce, 
150 grams red leaf lettuce,
100 grams romaine lettuce,
100 grams red cabbage  and 50 grams tomato into bite size pieces.



2. Chop 30 grams red chili,  20 grams green chili  and  50 grams    onion.

Ingredients

3. Shake 1/4 cup extra virgin olive oil, 1/4 tbsp extra virgin cider  vinegar, 1/2 tsp salt, 1/2 tsp pepper powder  in a bottle and shake  well. pour and mix with the vegetables.

Leafy salad

4. Sprinkle 1 table spoon roasted sesame seeds

        Leafy salad is ready.

                     Recipe follows in detail with pictures.

Preparation time:20 minutes

Rocket leaves

Cooking time:0
Serves: 4


Ingredients
Main
150 grams rocket lettuce
150 grams red leaf lettuce
100 grams romaine lettuce
100 grams red cabbage
50 grams tomato

Red lettuce

30 grams red chili
20 grams green chili
50 grams onion, coarsely chopped

Ingredients for  leafy salad

Dressing
1/4 cup extra virgin olive oil
1/4 tbsp extra virgin cider vinegar
1/2 tsp salt
1/2 tsp pepper powder
Put all the above ingredients in a bottle and shake well.
1 table spoon roasted sesame seeds

Preparation
Cut the vegetables according to your liking. Usually, the leaves are left whole or cut into two halves. Red cabbage is little hard therefore you may want it to be cut into bite size pieces. Tomato can also be cut into wedges.

Romaine lettuce, Red lettuce, Rocket leaves, red chili,red cabbage, tomato,
onion,green chili,walnut,

Method
Mix all the vegetables in a salad bowl. Pour the salad dressing over the salad, sprinkle sesame seeds and serve.
 This is a soft salad and pleasant to eat.

Fried rice with air fried potato and eggplant

Fried rice with air fried potato and eggplant 

                     
This fried rice is made with fried vegetables. If deep fried in vegetable oil it will not be a healthy food. So I fried them in the air fryer using very little oil.  This is a vegetarian dish and it is very easy to prepare and tasty

                                                 Recipe summary                            
                                                                    For
             Fried rice with air fried potato and eggplant 

Preparation time: 20 minutes frying potato and eggplant 1 hour
Cooking time: 10 minutes
Serves: 3
       
1.Marinate 250 grams eggplant pieces with 1/2 tsp chili powder, 1/2 tsp salt, 1/4 tsp turmeric powder and set aside for 10 minutes.
Do the same with 250 grams  potato.

Adding fried potato 
and eggplant

2. Pre - heat the air fryer for 5 minutes. Spray vegetable oil on the eggplant pieces and put them in the pan that comes with the air fryer. 
Fry for 30 minutes at 200 degrees Fahrenheit. At 10 minutes interval stop and stir the eggplant pieces and check the color of the pieces. When they become brown you can stop frying,

   Fried rice with air fried
 potato and eggplant 

Fry the potatoes similarly for
 30 minutes.


3. In a frying pan or a wok add 
2 tablespoon of vegetable oil and add 150 grams onions and saute for 5 minutes  and add  1 green chili and curry leaf. fry for 2 minutes.

4. Add 3 cups cooked rice.

5. Add the fried potato and eggplant and fry for 3 minutes.

 6.If you like You can add fried eggs.  it will be very very delicious fried rice.

Fried rice with air fried potato and eggplant is ready.

                         Recipe follows in detail with pictures.



Preparation time: 20 minutes frying potato and eggplant 1 hour
Cooking time: 10 minutes
Serves: 3

Ingredients
Main
250 grams eggplant, cut into very small pieces
250 grams potato, peeled and cut into very small pieces
The vegetables if cut into small pieces will fry fast. Bigger pieces will take longer to fry,
3 cups cooked rice

Potato, eggplant and onion

Others
150 grams onion, coarsely chopped
1 green chili (optional)
1 sprig curry leaf
1/2 tsp pepper
1 tsp salt
2 tbsp vegetable oil

Preparation
1.Eggplant
1/2 tsp chili powder
1/2 tsp salt
Coat the eggplant pieces with salt and chili powder and set aside for 10 minutes.

Marinated eggplant

2.Potato
1/2 tsp chili powder
1/2 tsp salt
Coat the potato pieces with salt and chili powder and set aside for 10 minute.

Marinated potato

Onion  mixed with chili powder

Chili and curry leaf

Method
Pre- heat the air fryer for 5 minutes. Spray vegetable oil on the eggplant pieces and put them in the pan that comes with the air fryer. Fry for 30 minutes at 200 degrees Farenheit. At 10 minutes interval stop and stir the eggplant pieces and check the color of the pieces. When they become brown you can stop frying, Fry the potatoes similarly for 30 minutes.

Air fried eggplant

Air fried potato

In a frying pan or a wok add 2 tablespoon of vegetable oil and add the onions and saute for 5 minutes and add  green chili and curry leaf. fry for 2 minutes.

Frying onion,green chili and curry leaf

Add the rice and fry for 1 minute.

Cooked rice is added

 Add the fried potato and eggplant and fry for 3 minutes.

Adding fried potato and eggplant

That is it the fried rice is ready, Serve this one-dish meal while it is hot.

Fried rice with air fried potato and eggplant 

                
Method of Deep frying 
 In a medium sized frying pan or a wok, heat the 2 cups of vegetable oil.
 Add the eggplant and fry for about 5 minutes or until it becomes brown in colour. Drain and set aside. 
In the same pan fry the potatoes for 5 minutes or  until they become brown in colour. Drain and keep the potatoes aside.

Cod fish gravy with ambarella fruit

Cod fish gravy with ambarella fruit

Cod fish is rich in omega-3 fatty acids, which is capable of reducing high level of triglycerides. Triglycerides raise the risk of heart disease.

If we fry the cod fish we will loose much much of the fish oil. Therefore it is preferable to boil the fish as we can preserve as much of the oil as possible.

Ambarella is an equatorial or tropical tree with edible fruit containing a fibrous pit. In the United States it   is grown in South Florida as far north as Palm Beach County.  It is mildly sweet and sour.

Traditionally fish is cooked with some sour ingredients. I am using ambarella because it gives a nice flavour. I am also using some tamarind because ambarella is not sour enough.

I am adding turmeric to take away the fishy smell and also to prevent spoilage as turmeric has anti-bacterial property.

This flavorful dish will go well with rice or bread.

                               Recipe summary
                                         For
                    Cod fish gravy with ambarella fruit

Preparation time: 20 minutes

Cooking time: 30 minutes

Serves: 4

1. Clean the fish with salt and turmeric powder

2. Peel the skin of ambarella fruit and cut into slices

Slicing ambarella fruit

1.In large pan add the 2 tbsp oil and heat it. I used a wok. Reduce the heat to medium.

2. Add ½ tsp cumin seeds , 1 dry chili and 40 grams lemon grass fry for 2 seconds.

3 Add coarsely chopped 150 grams onion and fry for about 5 minutes  or until the onion is translucent.

Ingredients

4.Add chopped 4 cloves garlic, 1 chopped green chili and curry leaves. Fry for another  2 minutes


5.Add 250 grams ambarella pieces fry for two minutes to get the flavour of the fruit.

6. Add 2 tbsp curry powder, ½ tsp turmeric powder, ½ tsp garam masala powder.

7. Add one liter water and salt. On high heat bring to boil. 

Cod fish gravy with 
ambarella fruit

8. Reduce to low and let it simmer for 10 minutes, covered.



9.Add salt and half ( 20 grams) of the tamarind juice and simmer for 3 minutes.



10.Add fish pieces and simmer for 
7 minutes.

11. Add ½ cup coconut milk and simmer for 3 minutes. Taste for seasoning and adjust by adding salt or tamarind juice.

     
              Cod fish gravy with ambarella fruit is ready.

                  Recipe follows in detail with pictures.

Preparation time: 20 minutes

Cooking time: 30 minutes

Serves: 4

Ingredients

Main

450 grams cod fish, cleaned and cut into suitable size.

250 grams of ambarella, sliced into large bite size.

Others

150 grams onion, coarsely chopped

4 cloves garlic, sliced

1 dry red chili, broken into two

1 green chili, cut into small pieces

10 curry leaves, chopped

40 grams lemon grass, bottom white portion only, whole (remove before serving)

40 grams tamarind, juice extracted

1 tsp salt

½ cup coconut milk

2 tbsp vegetable oil

1 liter water

Spices

2 tbsp curry powder. (If you can get fish curry powder, it will be better. Otherwise you can use a general purpose curry powder.)

½ tsp turmeric powder

½ tsp garam masala

½ tsp cumin seeds

Ingredients for Cod fish gravy with ambarella fruit

Preparation

Clean the fish with salt and turmeric powder

Peel the skin of ambarella fruit and cut into slices

Slicing ambarella fruit

Method

In a large pan add the oil and heat it. I used a wok. Reduce the heat to medium and add cumin seeds and fry for 2 seconds.

Add dry chili and lemon grass fry for 2 seconds

Add onion, garlic, green chili and curry leaves. Fry for  two minutes

Adding onion,chili,garlic,and cuurry leaves

Add ambarella pieces fry for two minutes to get the flavour of the fruit.

                                                            Add ambarella pieces

Add curry powder, turmeric powder, garam masala powder.

Add one liter water and salt. On high heat bring to the boil and reduce the heat to low and let it simmer for 10 minutes, covered. We need to simmer at least 10 minutes to get rid of the chili smell of the curry powder.

Curry powder, garam  masala, turmeric

Add salt and half of the tamarind juice and simmer for 3 minutes

Add salt and half of the tamarind juice

Add fish pieces and simmer for 7 minutes. 

 Adding fish pieces

Add coconut milk and simmer for 3 minutes. 

Adding coconut milk

Taste for seasoning and adjust by adding salt or tamarind juice.

The amount of water you add will depend on whether you want gravy or dry curry. If  you find that you do not have enough gravy add hot water before adding tamarind juice. Do not add cold water. We do not add the fish along with ambarella because the fish meat is soft and will disintegrate into the gravy.

Final stage