alfa alfa sprouts open sandwich

Alfa Alfa Sprouts Open Sandwich

The Arabs call these sprouts ‘the father of all foods’! Sprouts are fortified with good amounts of nutrients making it a super healthy food. This sandwich cuts down on the second slice of bread, as it is an open sandwich. Colorful peppers, olives, sprouts, tomato and cheese baked on a footlong make it an extremely tasty meal!

Preparation Time: 15 mins        Cooking Time: 9 mins         Makes 4 open sandwiches

Ingredients

6 tbsp alfa-alfa sprouts
1 whole wheat footlong bread (2”)
1 medium yellow capsicum
1 medium red capsicum
1 medium green capsicum
2 1/4 tsp olive oil
salt and freshly ground black pepper to taste
12 tomato slices
2 tbsp deseeded and sliced black olives
1 tsp dried oregano
salt to taste
1 tsp freshly ground black pepper
2 tbsp grated mozzrella cheese

To Be Mixed Into A Marinade

1 1/2 tbsp vinegar
1/2 tbsp olive oil
2 tsp powdered sugar
salt to taste

Method

  1. Pierce the yellow capsicum with a fork, brush it using ¼ tsp of olive oil evenly over it and roast it over an open flame till it turns black from all the sides.
  2. Cool, wash it in cold water and remove the skin, stem and seeds and discard them. Cut the capsicum into thin slices and keep aside.
  3. Repeat steps 1 and 2 for red and green capsicum.
  4. Combine the roasted green, yellow and red capsicum slices, remaining 1½ tsp of olive oil, salt and a little pepper powder in a bowl and mix well.
  5. Divide the capsicum mixture into 4 equal portions and keep aside.
  6. Cut the footlong bread into 2 pieces from the centre and then cut each piece into 2 halves horizontally. You will get 4 bread halves of 6” each in all.
  7. Place all the 4 bread halves on a flat, dry surface and core the inner side of each halve so as to form a slight depression.
  8. Spread ¼th of the marinade evenly on each bread halve.
  9. Place a portion of the capsicum mixture in the depression of each bread halve and arrange 3 tomato slices over it.
  10. Place 1½ tbsp of alfa-alfa sprouts and ½ tbsp of black olives evenly on each bread halve.
  11. Sprinkle ¼ tsp of oregano, a little salt and ¼ tsp of pepper powder on each bread halve.
  12. Top each bread halve with ½ tbsp of cheese and bake them in a pre-heated oven at 200°c (400°f) for 8 to 10 minutes.
  13. Serve immediately.

Four Seasons Pizza

An innovative but time-consuming snack that is well worth the extra trouble! use whole wheat pizza bases and a range of exciting but low calorie toppings to create this colourful pizza. Remember not to indulge in it too often, however tempting it may look and taste! make it a special treat.


Preparation Time: 25 mins
Cooking Time: 15 mins
Makes 16 slices

Ingredients

2 wholemeal pizza base , [100 mm. (8″) diameter
1/3 cup grated mozzrella cheese

For The Pizza Sauce
1/4 cup tomato puree
1/4 cup chopped tomatoes
2 bayleaves (tejpatta)
4 to 6 peppercorns (kalimirch)
1/4 cup chopped onions
1 tsp chopped garlic (lehsun)
1/2 capsicum , deseeded
1 tsp sugar
1/2 tsp dried oregano
2 tsp olive oil or oil
salt to taste

For The Topping
4 sliced sun-dried tomatoes
1 tsp chopped garlic (lehsun)
4 slices of tomatoes
1 tbsp chopped olives
1/4 cup blanched and sliced mushrooms (khumbh)
2 tbsp blanched and chopped spinach (palak)
2 tbsp chopped capsicum
2 tbsp boiled sweet corn kernels (makai ke dane)

 

Method

For the pizza sauce

  1. Heat the oil in a non-stick pan, add the bayleaves and peppercorns and sauté for a few seconds.
  2. Add the onions, garlic and capsicum and sauté for a few minutes.
  3. Add the tomato purée, 2 tablespoons water, sugar and salt and simmer for 10 to 15 minutes until the sauce reduces a little.
  4. Finally, add the oregano and mix well. Remove the bayleaves, peppercorns and capsicum and discard. Keep aside.

How to proceed

  1. Place one pizza base on a baking tray.
  2. Spread half the tomato sauce on it.
  3. Spread half the topping
  4. Sprinkle half the cheese on top and bake in a preheated oven at 200°c (400°f) for 20 minutes or until the base is evenly browned and the cheese melts.
  5. Repeat with the remaining ingredients to make another pizza. Serve hot.

Papaya Salad

A Thai garden of papaya, cabbage, tomatoes and spring onions in an Oriental soya dressing.

Preparation Time: 10 to 15 min.
Serves 4.

Ingredients

1/2 ripe papaya, sliced
1 cup shredded cabbage
2 spring onions
1/2 cup bean sprouts
1 tomato, thinly sliced

For the dressing
1 green chilli
2 tsp sugar (approx)
1 tbsp soy sauce
1 tsp oil
1 tbsp lemon juice
salt to taste

For the garnish
1 tbsp ground peanuts
1 tbsp chopped coriander (dhania)

 

Method

    For the dressing

    1. Pound the green chilli finely in a mortar. Add the sugar, soya sauce, oil and lemon juice. Adjust salt and sugar to your liking.

    How to proceed

    1. Mix the papaya, cabbage, onions, bean sprouts and tomato in a bowl.
    2. Just before serving, pour the dressing over the salad. Garnish with the peanuts and coriander.

    Tips

    1. Serve the dressing separately and encourage your guests to pour as much as they like.
    2. For this, double the ingredients for the dressing as given in the recipe.
    3. Use a firm ripe papaya for best results.

    Fruity Bean Salad

    I often create new recipes with what is left in the refrigerator. Many of these creations work and my family lets me know when they don’t. This is one of the recipes that got a hearty nod. It provides adequate amounts of calcium, vitamin C and fibre. Sprouting the pulses increases their nutrient content and also makes them easier to digest as compared to whole unsprouted pulses.

    Preparation Time: 20 mins.
    Cooking Time: 30 mins.
    Serves 8.

    Ingredients

    2 cups mixed sprouts
    3/4 cup apples, chopped
    segments of 1 orange
    2 tbsp grapes, halved
    2 tbsp white radish (mooli)
    3/4 cup chopped salad leaves
    1/2 cup chopped spinach (palak) leaves
    1 green chilli, finely chopped (optional)
    salt to taste

    To be mixed into a dressing
    3/4 cup fresh curds (dahi)
    2 tbsp chopped mint leaves (phudina)
    1 tsp sugar
    salt to taste

     

    Method

    1. Mix all the ingredients except dressing thoroughly and put to chill.
    2. Just before serving, pour the dressing over the salad.
    3. Serve chilled.

     

    Tips

    1. Wash all the greens thoroughly before using them in your salad. Dry all the washed greens on tissue or a dry kitchen towel before adding the dressing

    Mushroom, Sweet Corn and Spinach Pizza

    Preparation Time: 25 mins
    Cooking Time: 3 mins
    Baking Time:  40 minutes
    Baking Temperature:  200°C (400°F)
    Makes 2 pizzas

    Ingredients

    2 pizza bases , 200 mm. (8″) diameter
    1 recipe tomato sauce
    1 cup grated mozzrella cheese
    olive oil or any other for greasing and drizzling

    To Be Mixed Together For The Topping
    1/4 cup blanched and sliced mushrooms (khumbh)
    4 sliced sun-dried tomatoes
    1 tsp chopped garlic (lehsun)
    4 tomatoes slices
    1 tbsp chopped olives
    2 tbsp blanched and chopped spinach (palak)
    2 tbsp chopped capsicum
    2 tbsp boiled sweet corn kernels (makai ke dane)
    1 tsp butter
    salt to taste

     

    Method

    1. Heat the butter in a pan and sauté mushrooms for 2 minutes. Keep aside.
    2. Place one pizza base on a greased baking tray.
    3. Spread half the tomato sauce on it.
    4. Spread half the topping
    5. Sprinkle half the cheese on top.
    6. Drizzle with some olive oil or any oil and bake in a preheated oven at 200°c (400°f) for 20 minutes or until the base is evenly browned and the cheese melts.
    7. Repeat with the remaining ingredients to make another pizza. Serve hot.

    Potato and Chana Salad

    A mildly spiced cold salad.

    Preparation Time: 10 min.
    Cooking Time: No Cooking.
    Serves 4 to 6.

    Ingredients

     

    Method

    1. Mix all the ingredients very well.
    2. Store in a refrigerator.
    3. Serve cold.

    Soya Khaman Dhokla

    Soya Khaman Dhokla brings a healthy twist to the traditional favourite by combining soya flour with the gram flour used to make the batter. This peps up the iron content of this desi snack. Remember that the consistency of the batter and perfection in tempering are two keys to the success of any dhokla, so pay attention to these aspects.

    Soya khaman dhokla brings a healthy twist to the traditional favourite by combining soya flour with the gram flour used to make the batter. This peps up the iron content of this desi snack.

    Preparation Time: 5 mins
    Cooking Time: 10 mins
    Makes 15 pieces

    Ingredients

    1/4 cup soya flour
    3/4 cup besan (bengal gram flour)
    1 1/2 tbsp semolina (rava)
    2 tsp sugar
    1 tsp lemon juice
    1 tsp ginger-green chilli paste
    salt to taste
    1 tsp fruit salt
    1 tsp oil
    1/2 tsp mustard seeds ( rai / sarson)
    1/2 tsp sesame seeds (til)
    1/2 tsp finely chopped green chillies
    a pinch of asafoetida (hing)

    For The Garnish
    1 tbsp finely chopped coriander (dhania)

    For Serving
    nutritious green chutney

     

    Method

    1. Combine the soya flour, besan, semolina, sugar, lemon juice, ginger-green chilli paste, salt and ¾ cup of water in a bowl and mix well to make a thick batter.
    2. Just before steaming, add the fruit salt to the batter and sprinkle 2 tsp of water over it.
    3. When the bubbles form, mix gently.
    4. Pour the mixture into a greased 175 mm. (7”) diameter thali and steam in a steamer for about 10 minutes.
    5. For the tempering, heat the oil in a small non-stick pan and add the mustard seeds, sesame seeds, green chillies and asafoetida.
    6. When the mustard seeds crackle, add 1 tbsp of water and pour this tempering over the steamed dhoklas.
    7. Cut into pieces and keep aside to cool slightly.

    How to pack

    1. Pack in an air-tight box along with nutritious green chutney.

    Mango Lassi

    Mango, the King of Fruits has many followers world over. Punjab is no different. Punjabis love mangoes and have mango-based recipes in almost every course of the meal, right from the signature Aam ka Achaar made with raw mangoes to delicious, cool Mango Lassi made with juicy ripe ones. The mango pulp imparts a rich golden colour as well as an irresistible aroma and flavour to the drink. When mangoes are not in season, frozen pulp can be used instead.

    Preparation Time: 5 mins
    Makes 2 glasses

    Ingredients

    1 1/2 cups chilled and roughly chopped mangoes
    1 1/2 cups fresh curds (dahi)
    1/2 cup cold milk
    2 tbsp powdered sugar

    For The Garnish
    mango cubes

     

     Method

    1. Combine all the ingredients and blend in a mixer till it is smooth and frothy.
    2. Pour into 2 individual glasses and serve immediately garnished with mangoes.

    Mushroom, Sweet Corn and Spinach Pizza

    Preparation Time: 25 mins
    Cooking Time: 3 mins
    Baking Time:  40 minutes
    Baking Temperature:  200°C (400°F)

    Ingredients

    2 pizza bases , 200 mm. (8″) diameter
    1 recipe tomato sauce
    1 cup grated mozzrella cheese
    olive oil or any other for greasing and drizzling

    To Be Mixed Together For The Topping
    1/4 cup blanched and sliced mushrooms (khumbh)
    4 sliced sun-dried tomatoes
    1 tsp chopped garlic (lehsun)
    4 tomatoes slices
    1 tbsp chopped olives
    2 tbsp blanched and chopped spinach (palak)
    2 tbsp chopped capsicum
    2 tbsp boiled sweet corn kernels (makai ke dane)
    1 tsp butter
    salt to taste

     

     Method

    1. Heat the butter in a pan and sauté mushrooms for 2 minutes. Keep aside.
    2. Place one pizza base on a greased baking tray.
    3. Spread half the tomato sauce on it.
    4. Spread half the topping
    5. Sprinkle half the cheese on top.
    6. Drizzle with some olive oil or any oil and bake in a preheated oven at 200°c (400°f) for 20 minutes or until the base is evenly browned and the cheese melts.
    7. Repeat with the remaining ingredients to make another pizza. Serve hot.

    Coconut Kewra Drink ( Party Drinks )

    A refreshing coconut drink tinged with the unique flavour of kewra, this clear drink fits well in any glass! You can use a few drops of kewra essence to make the Coconut Kewra Drink if you don’t get kewra syrup.

    Coconut Kewra Drink, fresh coconut water and coconut meat with a floral kewra flavour.

    Preparation Time: 5 mins
    Makes 4 glasses

    Ingredients

    4 cups coconut water
    4 tbsp chopped tender coconut meat
    4 tsp kewra syrup
    1 cup crushed ice

     

    Method

    1. Combine all the ingredients, except the ice, in a cocktail shaker and shake well.
    2. In each glass, place ¼ cup crushed ice and pour equal quantity of the juice over it. Serve immediately.