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Recipe Connection: Navrattan Pullao

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Philosophy of this dish:

You are going to make three invidividual dishes that you can serve on one traditional four-section crystal platter. One section is a ring inside the pattern, kind of like the hub on a wheel. The other three sections evenly divide the remaining part of the platter, as though you have three spokes coming from the hub. Inside those spokes, you'll have a green section, a white section, and a red section. In the center, you'll have a nut mix.

First, you'll make the base. From that, you'll make the gree, white, and red parts. It's a complicated dish, but impressive--and oh, so good! Make this when you want to be the talk of the party. Keep it refrigerated by placing a freeze-pak under the crystal dish.

This recipe is modified for American tastes and logistics.

 

The base:

Ingredients
  • 1 cup whole-grain rice
  • 1.5 cups water
  • 1/2 small white onion
  • 6 cloves finely chopped garlic
  • 1 tbspn olive oil
  • 1 tbspn fresh ginger
  • 1 tspn cayenne pepper
  • 1 tspn ground cummin
 Instructions
  1. Cook the rice 25% longer than you would cook white rice.
  2. Stir fry onions and garlic in olive oil until just brown.
  3. Add other ingredients (not the rice) and cook at low heat for 5 minutes.
  4. Mix the cooked items into the rice.
  5. Divide the mix evenly into three parts.

Green part:

Ingredients
  • 1/3 of the base
  • 1/4 cup peas
  • 1/4 cup parsely
 Instructions

Mix parsely vigorously into the base. Then, gently mix in the peas.

White part:

Ingredients
  • 1/3 of the base
  • 1/4 cup low-fat cottage cheese
  • 1/4 cup chopped raw onion
 Instructions

Mix cottage cheese and onion into base.

Red part:

Ingredients
  • 1/3 of the base
  • 1/4 cup tomato paste
  • 1 tspn basil
  • 1 tspn oregano
  • 1/4 cup chopped red pepper
 Instructions
  1. Mix tomato paste, basil, and oregano vigoruosly into the base.
  2. Mix the red pepper in.

Nut part:

Ingredients
  • 2 chopped boiled eggs
  • 1/2 onion, finely cut (or 1/4 cup dried onion)
  • 1/4 cup raw almonds
  • 1/4 cup raw cashews
  • 1/4 cup raw shelled pistachioes
  • 1/4 cup walnuts or other nut
  • 1 tspn cup ginger powder
  • 1 tbspn canola or olive oil
 Instructions
  1. Mix all ingredients together in a bowl. If you use dried onion, mix it separately with a little water until it softens, then add it.
  2. Place mix in a serving bowl, and set the serving bowl in the center section of the crystal dish.

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Healthful cooking tips

If you're like most people, your idea of healthful cooking means giving up the stuff you like. While that may be true, it does not mean eating dull and boring foods. Quite the opposite.

Most of what constitutes the American diet consists of two flavors:

  1. Corn syrup.
  2. Hydrogenated fats.

That is, most of what you eat tastes pretty much the same. By eating processed "food," you give up dozens of amazing flavors that exist in nature's bounty and that are readily available in your local grocery store. To take advantage of those flavors, you need to start with how you shop. Spend most of your grocery store time and budget in the produce department.

  • Your grocer has several lettuces and cabbages. Use these as the base for raw vegetable dishes (which taste great with a simple olive oil and vinegar dressing you can make yourself). Iceberg lettuce? Don't bother with it.
  • Bok choy, also called Chinese cabbage, is an excellent calcium source. Yes, it beats milk on that score. Use the leaves like lettuce and cut up the stalks as if they were celery sticks.
  • Sweet potatoes are a nutritional power house. You can bake them in the microwave to save time.
  • Mushrooms are loaded with important nutrients and add great flavor. Buy whole ones and slice them up as needed for cooked and raw dishes.
  • Squashes come in a variety of flavors. Buy several.
  • Peppers add zest and are loaded with nutrients.
  • Eggplant has potent cancer-fighting properties. Dice raw eggplant into cubes and add to salads and soups.
  • Onions add flavor.
  • Each time you go to the store, pick up one new vegetable you haven't tried before.
  • You should own a crockpot. Buy a bag of beans, soak them overnight, rinse them, and then cook in the crockpot (cover beans in 2 inches of water in the pot). You can add chopped garlic when you add the beans, for an aroma that's wonderful and a taste that satisfies.

You should generally avoid buying food that comes in a container. Of course, there are exceptions. Olive oil and vinegar, for example, aren't sold any other way (nor would you want them to be). The key is to avoid things that are adulterated with sugars and damaged fats, and such foods come in containers. Read the labels. A note on beans. Canned red kidney beans come in sugar water, so buy dry red kidney beans and cook them yourself.

Avoid products that contain wheat or corn. You can find alternative flours in most stores, today. Oat flour, for example, is widely avaiable.

Don't buy instant anything. Instant oats, instant coffee, etc., are less healthful than the regular kind.

 

Regional & International Cooking Books:

 

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