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• Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg
• Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg
Corn
History of Corns
• In 1492, as christopher
columbus disembarked on the
island now called cuba, he was
met by american indians
offering two gifts of hospitality-
one was tobbaco and other
something the indian called
mais. The english word for
staple food was then corn, so
that when columbus and his
crew saw that maize was the
staple food for Indians, it was
dubbed “Indian corn”
Varieties
• There are five main varieties of
corn-
• Popcorn, sweet corn, dent
corn, flint corn and flour corn.
• Dent corn is the most
commonly grown worldwide,
for animal feeds and oil, and
the corn we eat on the cobs is
sweet corn. Baby sweet corn
cobs are picked when
immature and are cooked and
eaten whole.
Nutrition
• Mathri
• Mattra (kulch)
Sweets
• Badaam halwa
• Aamra
• Kesari Phirni
Gatta Curry
• For gravy
• Onions 2 medium sized
• Yogurt 1½ cups
• Red chilli powder 1 tsp
• Coriander powder 2 tsps
• Turmeric powder 1 tsp
• Oil 2 tbsps
• Cumin seeds 1 tsp
• Cloves 4
• Asafoetida a pinch
• Garam masala powder ½ tsp
• Salt to taste
Gatta Curry
• 1. Sieve besan. Peel, wash and grate ginger. Wash and chop mint leaves. Mix all the
ingredients for the gattas except oil, add a little water to make a stiff dough. Divide
into six equal parts and roll into cylindrical shapes.
• 2. Cook in two cups of boiling water for ten to fifteen minutes. Drain and reserve
water for making gravy. Let gattas cool and cut into one-inch pieces.
• 3.Heat oil in a deep frying pan and deep fry gattas to a golden brown. Drain and keep
aside.
• 4. For gravy, peel, wash and grate onions. Mix yogurt, red chilli powder, coriander
powder, and turmeric powder.
• 5.Heat oil in a pan, add cumin seeds, cloves and asafoetida. When cumin seeds
begin to change colour, add grated onions and cook on high heat till onions turn pink.
• 6. Add spiced yogurt and cook on low heat for five minutes.
• 7. Add gattas and the reserved water. Add salt to taste. Simmer till gravy
thickens. Garnish with garam masala powder and serve hot.
Lauki ke Kofte
• Ingredients Quantity
3. Peel and grate the bottle gourd. Mix half-teaspoon salt and keep aside for
fifteen minutes. Squeeze to remove excess water. Add besan, red chilli
powder and mix to make dough. Divide it in to ten to twelve equal portions.
4. Stuff one-piece tamarind into each portion of this mixture. Wet your palm
and shape the stuffed portion into a ball.
5. Heat oil in a kadai and deep-fry the prepared koftas, in small batches for two
to three minutes or until golden brown in colour and crisp from the outside.
Drain and remove onto an absorbent paper.
6. Peel and finely chop onion. Clean and remove stems from dry red chillies.
Peel ginger, garlic and grind to a fine paste along with dry red chillies.
Lauki ke Kofte
1. Wash and puree tomatoes in a blender. Clean, wash and finely chop fresh
coriander leaves.
2. Heat oil in a pan, add chopped onions and sauté until light golden brown.
Add ginger, garlic and red chilli paste, stir-fry briefly.
3. Add turmeric powder, coriander powder, cumin powder and red chilli
powder. Continue to cook on medium heat for one minute, stirring
continuously
4. Stir in tomato puree and cook on high heat, stirring continuously till oil
begins to separate. Add two cups of water and bring it to a boil. Add salt,
reduce heat and simmer for five minutes.
5. Gently add the fried koftas and simmer for another three to four minutes.
6. Sprinkle garam masala powder and serve garnished with chopped fresh
coriander leaves.
Kaddu ki Subzi
• Ingredients Quantity
• Red pumpkin 500 gms.
• Oil 1 tbsp.
• Methi seeds 1 tsp.
• Green chillies, chopped 2
• Red chilli powder 1 tsp.
• Turmeric powder ½ tsp.
• Coriander powder 2 tsps.
• Salt to taste
• Sugar 1 tsp.
• Lemon 1
• Coriander leaves, chopped 1 tbsp.
Kaddu ki Subzi
• Method of preparation
• 1.Peel pumpkin and cut into 1” pieces.
• 2. Heat oil. Add methi seeds, chopped green chillies,
pumpkin pieces and stir.
• 3. Add turmeric powder, red chilli powder and coriander
powder and sauté. Add water, salt and bring to a boil.
Reduce the heat, cover and cook till done.
• 4. Mash the pumpkin pieces, add sugar and lemon juice.
Mix well.
Serve hot garnished with chopped coriander leaves
Bharwan Mirch
• Ingredients Quantity
• Green chillies (Bhavnagri) 8 large sized
• Salt to taste
• Oil 5 tbsps
• Asafoetida a pinch
• Mustard seeds ½ tsp
• Turmeric powder 1 tsp
• Coconut (scraped) 2 cups
• Red chilli powder 1 tsp
• Aniseed powder ½ tsp
• Cumin powder ¼ tsp
• Coriander powder ¼ tsp
• Raw mango (grated) 1 small sized
• Fresh coriander leaves (finely chopped) a few sprigs
Bharwan Mirch
Method of preparation
• 1. Slit green chillies and deseed. Apply a little salt and keep aside for
thirty minutes. Wash and drain well.
• 2. Heat two tablespoons of oil and temper with asafoetida, mustard seeds
and turmeric powder.
• 3. Add coconut and sauté till lightly coloured.
• 4. Add red chilli powder, aniseed powder, cumin powder, coriander
powder and raw mango. Sauté till well mixed and dry.
• 5. Add salt and chopped coriander leaves. Remove from heat and set
aside.
• 6. Stuff mixture into chillies and keep aside.
• 7. Heat remaining oil in a shallow pan. Place chillies, cover and cook for
five minutes.
• 8. Remove and serve hot.
Bhutte ka Shahi Kees
Ingredients Quantity
• Grated corn 500 gm
• Onion 250 gm
• Green chillies 8-10
• Ginger 2 inch
• Fennel 1 tsp
• Jeera 1 tsp
• Red chilli powder 1 tsp
• Turmeric powder 1 tsp
• Milk 1 litre
• Ghee 250 gms
• Lemon 1
• Sugar 1 tsp.
• Coconut (finely sliced) ½ cup
• Badam, raisin, cashew nut 1 cup
• Green coriander 1 cup
• Mawa 100 gms
• Salt to taste
Bhutte ka Shahi Kees
• Method of preparation: -
• 1. Heat ghee in a non-stick kadai, add the coconut chips sauté till golden
brown and remove and keep aside.
• 2. Add jeera and fennel in the same kadai when crackled, add chopped
onion and saute till translucent, add chopped green chillies, chopped ginger,
red chilli powder, turmeric powder and sauté.
• 3. Add salt, add grated corn and sauté.
• 4. Add milk and cook till the all the milk has evaporated.
• 5. Add grated mawa, mix well, cover and cook for 5 minutes.
• 6. Add sugar and lemon juice and mix well. Remove from heat and mix in
the dry fruits.
• 7. Remove in a plate serve garnished with coconut chips and chopped
green coriander.
Gobhi Shalgham ka Achar
• Ingredients Quantity
• Carrots (gajar) 1 kg.
• Cauliflower (gobhi) 1 kg.
• Turnips (shalgam) 1 kg.
• Ginger 250 gms.
• Garlic 100 gms.
• Mustard 100 gms.
• Cumin seeds ½ tbsp.
• Peppercorns 20
• Cinnamon 2 one inch pieces
• Cloves 10
• Black cardamoms 2.
• Mustard oil 250 – 300 gms.
• Red chilli powder (deghi mirch) 2 tsps
• Jaggery 400 gms.
• Vinegar 1 cup
• Salt 200 gms
Gobhi Shalgam ka Achar
• Method of preparation
• 1. Peel, wash and cut the carrots into quarters lengthwise. Further cut them into one
and a half inch sized pieces.
• 2. Wash the cauliflower thoroughly and separate into mediums sized florets.
• 3. Peel, wash and cut the turnips into quarters lengthwise. Further cut them into one
and a half inch sized pieces. Blanch all the vegetables in boiling water for five
minutes. Drain and dry thoroughly.
• 4. Peel, wash and crush ginger and garlic. Coarsely grind mustard, peppercorns,
cumin seeds, cinnamon, cloves and black cardamoms.
• 5. Heat oil to boiling point. Cool for a while. Heat again and add crushed ginger-
garlic and saute till brown. Add the coarsely ground spice powder, red chilli powder
and salt. Take off the heat and add jaggery and vinegar. Keep covered for five
minutes.
• 6. Add the blanched vegetables and mix well. When completely cooled store in
sterilised bottles.
Moong Dal Halwa
• Ingredients Quantity
• Green gram split (moong dal) 1 cup
• Sugar 1 cup
• Saffron pinch
• Milk ½ cup
• Ghee 1 cup
• Khoya/mawa (crumbled) ¾ cup
• Almonds (blanche & slivered) 10-12
Moong Dal Halwa
1.Wash and soak moong dal for six hours. Grind it coarsely using
very little water.
• 2.Prepare one-string sugar syrup with sugar and one and half cups
of water.
• 3.Soak saffron in hot milk.
• 4.Heat ghee in a thick-bottomed pan and add the ground moong
dal. Keep stirring over low heat till the dal turns golden brown.
• 5.Add the sugar syrup and saffron milk. Stir till they are thoroughly
incorporated and the halwa is of dropping consistency. Add mawa
and cook till it dissolves.
• 6.Serve hot garnished with almond slivers.
Gulab Jamun
• Ingredients Quantity
• Khoya (mawa) 1½ cups
• Chenna (paneer) ¼ cup
• Soda bicarbonate ¼ tsp
• Refined flour (maida) 3 tbsps
• Green cardamom powder ¼ tsp
• Sugar 2 cups
• Ghee/oil to deep fry
Gulab Jamun
• Method of preparation
• 1.Grate khoya and mash chenna and keep aside.
• 2.Mix the two along with soda bicarbonate, refined flour, green
cardamom powder and a little water to make a soft dough.
• 3.Divide into sixteen equal portions and shape into balls.
• 4.Prepare a sugar syrup with sugar and two cups of water. Clear the
syrup by removing the scum, if any.
• 5.Heat ghee/oil in a kadai. Add the balls and deep fry on low heat
till golden in colour.
• 6.Drain and soak in the sugar syrup for atleast fifteen to twenty
minutes before serving.
Phirni
• Ingredients Quantity
• Rice 5 tbsps
• Milk 5 cups
• Pistachios 10-15
• Saffron 8-10 strands
• Sugar ¾ cup
• Green cardamom powder ½ tsp
Phirni
• Method of preparation
• 1.Pick, wash and soak rice for half an hour in two cups of water.
Drain and grind to a coarse paste.
• 2.Blanch pistachios in half a cup of hot water for five minutes. Drain,
cool, remove skin and slice.
• 3.Bring milk to a boil. Add rice paste dissolved in a little water or
cold milk. Cook till rice is completely cooked. Stir constantly. Add
saffron and mix well.
• 4.Add sugar, cardamom powder and cook till sugar is completely
dissolved.
• 5.Pour into earthenware or china bowls and garnish with sliced
pistachios.
• 6.Chill in a refrigerator for an hour before serving.
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