Make Your Salad Good For You

I am surprised at what a bad attitude people have towards salads. ‘Dieting’ is an invariable part of every social conversation and it’s not long before someone brings up either salads or exercise. At least one person in the group will cringe at the very mention of these words. Seriously, take any demographic and try it. People seem to think that a salad will mean torn up lettuce or worse cabbage, tossed with cubed tomatoes and topped finally with the ultimate food from hell, bean sprouts. Everyone knows the hazards of salad dressings and that’s the sole reason the salad has gained such unpopularity.



Whether bottled or homemade, salad dressings can be very misleading. They are laden with calories and without them a salad is nothing but cut up veggies waiting to be cooked. Reports suggest that even dressings that are labelled 99% fat free have other harmful additives like salt, sodium, MSG and even trans fats. Homemade dressings always seem to involve mayonnaise or at least the mandatory dash of oil making the salad as good as a burger. The key lies in balance. Ultimately a salad should be crunchy, moist and wholesome enough to substitute an adult meal. Few changes in the preparation and ingredients can make a salad the perfect diet food. That’s the good news!



Always start with cold, fresh, well washed vegetables. Prepare a salad just before mealtime unless the recipe suggests otherwise. Healthy meat options for a salad are boiled or roasted chicken, turkey ham, tuna fish (try to buy a can preserved in brine instead of oil), steamed fish, prawns or crab meat. Seafood is high in cholesterol but if consumed in moderation it adds a lot of essential fatty acids and oils to a diet. Boiled egg as a topping is nutritious and makes the meal more satisfactory. The ideal vegetables are all the lettuce varieties. A tightly wound iceberg lettuce has a distinct crunchiness compared to romaine lettuce or even the outer leaves of the iceberg lettuce. Once you have your leafy base, add your colours. Tomatoes are a must; bell peppers add the zing and sweet corn kernels balance the flavours. The vegetable combinations for salads is endless, a good resource for ultimate salad recipes is allrecipes.com.



Now to the dressings, there are two basic types. The oil and vinegar mix with fresh or dry herbs (vinaigrettes) and the creamy mayonnaise based Caesar and Waldorf like dressings. The key to wholesome satisfaction is substitution. It’s sad when you have to substitute but it’s better than not having a dish altogether. Hang a cup of fresh yoghurt in a clean cotton napkin for a couple of hours. What you get next is cream cheese, provided the yoghurt was low fat, the cream cheese will be too. Use part cream cheese with any bottled of fresh dressing and cut back on the calories. To alter the tastes further add a dash of an Italian herb mix or better still, Tabasco. Finally make a meal out of your salad with add on’s like whole wheat pasta or croutons of oven toasted garlic bread.



Other creative additions can be grilled mushrooms, slivered carrots, bean sprouts (if you are a fan), artichokes, zucchini, boiled kidney beans, broccoli, olives, cottage cheese, tofu and even raw papaya. Few must keeps for regular salad fun are bottles of balsamic vinegar, white or red wine vinegar (red is more robust like the wine, the white one is tangy and dry) and extra virgin olive oil. Keep a regular supply of yoghurt to make your own cream cheese and experiment with adding different flavours like pastes of cucumber, capsicum, green chilli or garlic to make your own signature dressings. View the images in the gallery below to see if your salad turns out like I said it would!

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Make it Spicy

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I was in Kuwait a couple of years back and my standard tone in every restaurant and every meal was ‘make it spicy’! And then there was this one episode which made me stop saying it all together. We were at a fabulous Mediterranean restaurant called ‘Mezz Al Ghanim’ and I was drooling quietly at my table when a friend of mine asked if everything was okay. Assuming that the staff was not too familiar with the English language I told her that the food here was great but not ‘spicy’ enough for me. Out of nowhere came this handsome Iranian waiter and he said “Do you mean pungent maam? Because you come from the land of spices, everything here has spices from India, inhale now and I swear your nasal passage will open just by the fragrance of our cooking.We can make it pungent but it will kill the spice.” That’s when I realized he was right, I wanted ‘hot’ food and that had nothing to do with spice or flavor. This is a common misconception, spices are meant to add to the base ingredients of a dish and have a wonderful aroma and flavor, just the way continental food uses herbs.




There are a variety of Indian spices, cloves; cinnamon, cardamom, black cardamom, mace, black pepper are some of the common ones. Out of the 109 spices listed by the ISO, India produces as many as 75 in various regions. India accounts for about 45% of the global spice exports, though exports constitute only some 8% of the estimated annual production of spices at 3.5 million tons. Over all, spices are grown in some 2.9 million hectares in the country. India produces around 2.75 million tons of different spices valued at approximately 4.2 billion US $, and holds the premier position in the world spice market. Because of the varying climates in India - from tropical to sub-tropical, from 0-45 degree centigrade, almost all spices are grown in this country. In all of the 28 states and seven union territories of India, at least one spice is grown in abundance. So you can see a large part of the agricultural base in India is ‘spices’. In ancient times, spices were as precious as gold; and as significant as medicines, preservatives and perfumes. India - the land of spices played a significant role in the global spice market. No country in the world produced as many spices as India.

Indian cuisine encourages the use of whole spices for meats etc. and ground spices for vegetables, lentils and curries. Most Indian home still get their spices ground personally to ensure purity and consistency. I go over 20 miles to get my monthly spices ground and it has to be every month because spices lose their qualities with time. Whole spices are better if they are roasted before use. The oils of the spice get released and add to the dish. The potency of a spice can be gauged by where it was grown and how it was stored and preserved, I tend to buy spices that are slightly small because I feel they will be more potent and they usually are. One killer recipe I must share uses few of the common spices of India. It’s a lamb dish though in India we use an older animal and call the meat, 'mutton’. Wash 1 kilo of mutton, marinate in 1 cup of yogurt and 1 teaspoon each of roasted spices – cloves, cinnamon, cardamom, black cardamom, 1 bayleaf, black pepper, cumin seeds and mustard seeds. Keep it in the refrigerator for 2-4 hours. Fry 3 pureed onions mixed with a puree of 4-6 garlic pods, in 2 tablespoons of ghee, add the marinated mutton (reserve the marinade though). Fry on high for 5-7 minutes, leave to simmer on low (covered) for 45 minutes. Add 1 cup of coconut milk, 2 teaspoons of ‘garam masala’ (a combo of cinnamon, cumin, cloves, mace, cardamom and black cardamom) and salt to taste. You can either leave it to simmer for another 20 minutes or put it in a pressure cooker for a whistle or two and there you have it ‘Mutton Shirazi’…have it with white rice or a nice, crisp 'naan' (type of Indian bread). On this topic, I must clarify, ‘curry powder’ is not the most common spice mix of India, ‘garam masala’ is! In fact as an Indian in India, I wonder what curry powder is? All our curries have different powdered spices, so who made a generic one?

Sweet Surrender

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My mother was an avid cook, actually she was a closet ‘chef’ and only very late in life did she pursue a part time venture in catering. I had spent most of my childhood on the kitchen parapet and most of my adulthood leaning against it. Unfortunately I never bothered to actually learn from her, I just stood there and watched. So what I ended up with was loads of cookery wisdom and zero practical knowledge. Anyway, a Bachelor’s course with ITC-WelcomGroup changed that but going back to my mom, one huge pearl of wisdom was – “Cook with all your senses. Feel with your fingers, inhale with your nose, taste with your mouth, look at the colors and textures with your eyes and most important hear the sizzling, the frying with your ears and you will never go wrong.” Though this can be applied to any cuisine in the world, I apply it most to when I make Indian sweets. You can’t beat the sound of ‘gulab jamuns’ frying in hot oil, the monotony of the ‘kadchi’ or ladle moving tirelessly through kilos of chickpea flour (‘besan’) sounds blissful to me and of course the fragrances … cooking spices can tickle your nose and whet your appetite but Indian sweets will make your mouth water right away.

The variety of Indian sweets available is unbelievable. But then you must have heard that about everything in India, the cuisines, the cultures, the languages! The most common ingredient for all the sweets across India could possibly be milk and dry fruits but the combinations with other local ingredients produces an assortment of tastes, textures, colors and shapes. North India produces sweets that are extremely dairy based maybe because Punjab is the dairy hub of India and the heart of the north. The milk is reduced over hours of simmering in a heavy pan to produce an ingredient called ‘khoya’ or ‘mawa’ or milk solids. ‘Khoya’ forms the base of almost every ‘burfi’ (I would avoid spelling it as 'barfi, though!), ‘laddoo’ and ‘peda’, it is also used as a garnish for a variety of winter ‘halva’s’. A lot of dry fruit is used as fillings or garnish, especially cashews and almonds, which also form the base of an extremely popular ‘burfi’, quite like its continental cousin the marzipan. Towards the East, the sweets get more exotic. The famous ‘sandesh’ from West Bengal (yes, that’s in the East of India) is a classic favorite and found all over India now. They are made from a variety of ingredients like chickpea flour (‘besan’), cottage cheese (paneer) and even coconut, curd and ‘khoya’. In the West, sweet foods are extremely popular, especially in Gujarat, where even regular food has a sweetened tinge. Their sweets use a lot wheat and refined flour along with jaggery and candied fruits and nuts. Down south the basic flavors remain constant but in a very different presentation, the ‘laddoo’s’ there look like the same ones seen up north, but one bite is all you need to have to know just how different the entire recipe actually is. South Indian sweets use fruits and vegetables extensively too, pumpkins and yams as well as bananas and coconut.

All in all, Indian sweets are rich and delicious, most confectioners have maintained their standardized recipes and still produce quality sweets made of high grade ingredients. All confectioners clearly state that their goods are perishables and need to be consumed within 24-48 hours. It is only now that some brands are marketing Indian sweets with longer shelf lives, it may be an endeavor to reach distant markets but it does compromise on the quality and actual taste of the product. Personally, I would say a ‘laddoo’ is way healthier than a chocolate bar, given the preservatives and the shelf life, I may just be right!

My take on Indian Food

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The writer’s block I developed for this topic has been the most painful. ‘Indian food’ would ideally be my favorite topic, actually it is my favorite topic but I have no clue where to start. Should I pick a region (North, South etc.), a state (Punjab, Kerala, West Bengal …), a cuisine (Awadh, Konkan…), a religion (Jain, Parsi …)? India has foods that could cover a world on its own, and no it’s not just curry we are serving tonight! In fact curry is the last thing ‘Indian cuisine’ would like to boast of, she is a gourmet and curry is too much fusion for her pride. ‘Indian cuisine’ cannot be defined because of its vastness, it cannot be categorized for the same reason too. What can explain the delicacies of this amazing country is the experience itself. So after you read this, take a trip to the closest restaurant that serves a cuisine other than that of your region (if you are in India) and if you are abroad, go to any Indian restaurant and no two will taste alike.



Let me start with two of the broadest categories I can find – Vegetarian and Non Vegetarian. Vegetarian’s in India are a large majority and most restaurants even international ones keep well stocked menus for them. There are no ‘vegan’s’ per se but there are communities that avoid onions and garlic all together, like the Jain’s. International flights readily offer ‘Jain’ meals because they are essentially a trader caste and run some of the largest family led business conglomerates. India has always had a strong farming culture which offers fresh seasonal vegetables through the year. The interesting thing about all the foods of India is that their history lies entrenched in ‘Ayurveda’. For instance, cauliflower is a winter vegetable, scientifically it is proven to be difficult to digest, its best consumed in cold weather because the body has a slow metabolism. It is available only in the winter months. Summers produce lighter, more water based vegetables and fruits like a variety of gourds and melons. Summer and winter foods throughout India vary and science behind it is always good for digestion and essential for the elements of that season. In states like Gujarat and Rajasthan, a vegetarian spread could mean over 100 dishes and again no two will taste alike. The famed ‘thali’ is the Indian counterpart of a 10-15 course meal, except that it’s served together and replenished as often as the patron likes. A variety of pulses, wet and dry will be served, along with curried or stir fried vegetables, pickles, yoghurts infused with onions, tomatoes, cucumbers or tempered with curry leaves, fritters called ‘pakoras’ of seasonal vegetables will complete the thali.

Non vegetarian cuisine on the other hand has historical value. The innumerable invasions of India, the Mughal era that started in the 1500’s, the Portuguese in Goa and the French in Pondicherry, all left a stark impact on the dishes of those areas. Some states like Kerala and regions like the Konkan coast can share fish and seafood recipes from hundreds of years ago but by and large non vegetarian food in India has constantly evolved. I once read a fun story about the famous ‘Meen Moily’ fish curry of Kerela (‘meen’ means fish). A British lady (I am sure it was over a 100 years ago), loved the authentic Kerala fish curry except that she found it too spicy (the real black pepper spice not the god awful red chilli one), so she worked it around with naturally sweet coconut milk, a whole lot of curry leaves and just a few green chillies… her name was Molly. Try that dish and you will thank me, in fact I think I’ll cook it tonight. Fish and seafood are cooked throughout coastal India, being a peninsula there was a lot of coast to cover. West Bengal uses coconut milk too but their ‘masala’ base is mustard seeds, Goan’s on the other hand are as fond of coconut milk but their ‘masala’ is a potent combination of dry red chillis and vinegar. You would have never tasted two prawn curries so different from each other and yet from the same country. Other meats like chicken, lamb and pork are very popular too. Imagine multiplying 100 vegetables x 25 cuisines x 1 billion homes … that’s the variety we offer.