Category Archives: Punjabi Food

[Video] How to Make Roti

Watch a step by step video at the bottom of the recipe. Enjoy!

Roti is very healthy and fulfilling. It is staple food all over India.

Roti is more popular today than it ever has been before. There are numerous types of roti that you can make and they all taste equally amazing.

Roti can be made from various different flours: sorghum, corn, whole wheat, all purpose, etc.

This recipe is an everyday healthy version and is traditionally eaten day after day.

I grew up eating roti as tortillas, and never had the bread that is found here.
It is healthy and after a few tries, one can master the art of rolling the roti into a round shape.

Cooking Preparation Time: 20 minutes
Serves: 12-14


2 Cups Whole Wheat Flour sifted
2 Tsp Oil optional
2 TBsp Butter or Ghee to spread
1/4-3/4 Cup Water warm
1/2 Cup Plain Flour to dust roti
Salt (optional)

How to Prepare:

  1. Mix flour, oil and salt in a mixing bowl.
  2. Add water as needed to make the dough a smooth consistency.
  3. Let dough sit for at least 30 minutes.
  4. Knead dough for a few minutes, until it is very smooth and rollable.
  5. Divide dough equally into 12-14 pieces.
  6. Dust them with flour.
  7. Roll out the dough with a rolling pin.
  8. Heat the skillet.
  9. Gently place rolled out roti on the skillet on medium heat.
  10. In few seconds, bubbles will appear. Flip roti over. Let the other side cook for a few seconds and then remove from skillet.
  11. Broil it on an open flame. It will puff up.
  12. Apply ghee or butter and the roti is ready!

Roti can be eaten with Dahl and vegetables – this is what we do.

However, it is also great as a wrap for a burrito.

There are countless ways to eat Roti:

  • Chips: Cut the cooked roti into strips or wedges, and dip the roti chips into any type of dip! Check out some of the chutneys on our blog.
  • Quesadillas: Use two cooked roti’s to make a quesadilla! Lay one roti down, put your favourite toppings on top, layer the second roti on top, and press or grill the quesadilla until the inside is melted.
  • Burrito: Simply lay your cooked roti down, put any desired toppings on one half of the roti, and roll, until you end up with a burrito! Easy, quick and so delicious.
  • Roti Stir-Fry: Cut the cooked roti up into small wedges or squares. In a saucepan, eat up some oil and fry some of your favourite vegetables. Once the vegetables are almost done, add the roti pieces to the saucepan, and fry them with the vegetables. Add’s a delicious crunch to your typical stir-fry!
  • Roti Lasagna: Place a cooked roti in the bottom of a baking pan. Add your preferred vegetables and sauce, layer with another roti, and continue the layering for as many times as you desire (or can fit in your pan). Then, bake the lasagna in the oven at 190 Celsius, and serve once warm!

There are many other ways to eat and cook with roti, but those are just a few that I think are amazing and take little time and effort!

Watch this video and learn how to make delicious, soft Roti:

Tips: If you are a beginner, first watch someone else make this who is experienced. This video should help.

Also, check out these related posts:

Biryani –The Dish of Kings and Queens — Made in 30 Minutes!

Rice dishes are popular all over the world, especially in Asia where the rice is flavorful and aromatic. In India, Basmati Rice is famous for its long grain kernels. This recipe is made with basmati rice, but any kind will work as well. Pullav (also known as pilaf) is a dish available in all Indian restaurants. Biryani is known for being served to all the kings and queens because it has rich ingredients like nuts and saffron. This is my simple version of Biryani Made Easy.

Preparation Time: 30 Minutes
Serves: 4-6
Recipe Type: Vegan, Gluten free
Difficulty Level: Easy


3 Tbsp Oil or Clear Butter
1 Small Potato, cubed
1 Small Onion, cubed
1 Cup Cut Green Beans, Carrots, Peas, etc
1 Cup Cooked Navy/Black beans
2 Cups Uncooked Rice
Lemon Juice
1 Stick Cinnamon
2 Cloves
To Taste Green Chili
To Taste Ginger
To Taste Garlic
2 pods Cardamom
2 Tbsp Cumin Powder
Garam Masala (optional)
Chopped Cilantro
Cashews (optional)
Raisins (optional)
Saffron (optional)


  1. Wash rice well and soak for one hour.
  2. Heat oil, then add spices and fry them.
  3. Add veggies and saute for 2 minutes.
  4. Add drained navy beans, rice, and 6 cups of water. Stir and mix well.
  5. Stir frequently, bringing to a boil over high heat.  Then reduce the heat.
  6. Cover and cook for 12-15 minutes until the rice is tender and the liquid is absorbed.
  7. Garnish with cashews, raisins, bell peppers, and/or onion rings.
  8. Enjoy!!!


  • This dish goes well with soup, curry, raita.
  • Bell peppers of different colors, cauliflower, and/or broccoli can be added for more vegetable options.

How To Make Split Mung Dal Spicy – Tadka Dal

Indian legumes/lentils are best source of plant protein for vegans/vegetarians.  This staple dish from India is easy to make with little planning.

It is not only satisfying but heart healthy and very low in glycemic index. I am sure you will enjoy this recipe as I do.

Split Mung dal Tadka


  • 1 cup split mung Dal
  • 3 cup water
  • 1/2 tsp cumin seeds
  • 1 tbsp coriander-cumin powder
  • 1/2 tsp turmeric
  • 1/4 tsp hing asafetida
  • 2 tbsp  canola oil or ghee/unsalted butter
  • 1 medium tomato chopped finely
  • 1 medium onion chopped
  • 3 cloves garlic
  • 1 chili seeded /diced
  • 1 tsp salt to taste
  • 1/2 tsp lemon juice
  • 1 small piece of ginger crushed/chopped
  • Few curry leaves optional
  • Few red whole chili
  • 1 tsp cumin
  • chopped cilantro to garnish

How to prepare:

1. Wash Dal thoroughly three or four times till the water, upon rinsing the dal remains clear. Soak the Dal for an hour.
2. Add water to the Dal and bring to a boil over high heat. Lower the heat and let it cook
for 10-15 minutes.
3. In a separate pan heat the oil over medium high heat. Add cumin seeds, add onion and garlic,tomatoes and all the spices.
4. Saute it for couple of  minutes s. Add salt and lemon juice. Let it cook for another 4-5 minutes until the flavors mingle and sauce thickens.
Garnish it with cilantro. Enjoy dal over the a bed of steamed rice. Dals can be great as a soup with a wedges of  flat bread.


Dal is sometimes made with whole beans or lentils, or dried peas  popularly known as legumes.  The texture  of dal can be adjusted to your preference, and made quite thin and soupy or very thick like almost pate’  spread.

Basic spices makes any lentil and legumes taste it very good. It provides nutrition quick fix , easy to make and
plus it provides complex carbohydrates. Enjoy! Feel free to let me know How Your dal turnout!

Mutter & Tofu Punjabi style


Mutter & Tofu with tomato gravy

For this week’s vegan recipe, I have always wanted to see if tofu can serve as a good substitute for paneer.
I have recently bought Nasoya-brand organic cubed super firm tofu.  I had some tomato sauce saved up from my previous recipe. I also decided to use some leftover red and green bell peppers.
Moreover, my son is home from college and he was craving to eat some good home-cooked meal. So here is the quick recipe for mutter (“mutter” is the Hindi word for peas) and cubed tofu with tomato gravy


  • Half red and green bell peppers cubed
  • Half packet of cubed tofu
  • Half can of tomato sauce plain
  • One medium onion cubed
  • Two shallots of minced garlic
  • One tbsp of minced ginger
  • One cup of frozen peas
  • Salt to taste
  • 1/4 tsp of red chili pepper
  • 2-3 tsp of ground coriander and cumin powder
  • 1/4 tsp of turmeric
  • 2 tsp of oil

How to make:

  1. Put some oil in a pan on medium heat.
  2. Fry onions, ginger, and garlic for 3-4 minutes till they becomes transparent.
  3. Microwave frozen peas for 3 minutes
  4. Add bell peppers, tofu, and peas to the pan.
  5. Mix with a wooden spoon (not metal)  so that the tofu does not crumble.
  6.  Add remaining spices. and stir softly.
  7. Add 1/4 cup of water and tomato sauce.
  8. Simmer in low heat for 10 minutes.
  9. You will see the color has changed.. You will know it is done with you see oil floating on the top.
  10. Enjoy with Naan or Paratha!

Methi & Aloo Subji

Methi & Aloo Subji
One of my favorite vegetable dishes is Aloo & Methi which means Potato with Fenugreek Leaves. The leaves are grown from fenugreek seeds and are a little bitter in taste but very healthy for you. They are full of antioxidants and rich in minerals. I like to prepare this dish because it is very easy, tasty and good for your health.  It is also very quick and fun to eat with Paratha, an Indian leaven bread or roti.

Preparation Time: 10 Minutes
Cooking Time: 10 Minutes
Serves: 4
Recipe Type: Vegan, Antioxidant, Gluten Free

Fresh Methi Leaves


1    Small Tomatoes, cubed
2    Medium Potatoes, peeled and cubed = almost 2 cups
(Keep cubed potatoes immersed in water until ready to cook.)
2    Bunches Methi leaves, washed and plucked = almost 2 cups
(Methi leaves are available frozen in Indian stores.)
1    Tsp Salt
2    TBsp Oil
1/4 Tsp Turmeric
1/2 Tsp Chilli powder (more or less according to taste)
2    Tsp Coriander & Cumin Powder


  1. In a skillet, heat the oil on medium heat.
  2. Add fenugreek leaves and drained potatoes.  They will start to sizzle.
  3. With a spatula, stir methi & potatoes. 
  4. Add all the spices. 
  5. Stir again and cover with the lid.
  6. Lower the heat.
  7. After a few minutes, you will see that the potatoes are cooked. Check by cutting into pieces: if it is easily to do, it is ready. 
  8. Add tomatoes and stir. 
  9. Serve with chapatis or ready made whole wheat tortillas.When you serve whole wheat tortillas, warm them on a grill on medium heat. Apply butter and serve warm. It is also great when served with warm roti. Check website or video for Roti Recipe.


Nutrition Facts per Serving

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Health Benefits of Fenugreek Leaves

Home Remedy for Balancing Cholesterol

Studies have found people who took 2 ounces (56g) of fenugreek seed each day had significantly (around 14 percent) lower cholesterol levels after 24 weeks, and had lowered their risk of heart attack by more than 25 percent. Therefore, a recommended remedy for lowering cholesterol is to take 2 ounces of seeds throughout the day. The seeds can be sprinkled onto prepared food, or they can be consumed with water if they are in capsule form. 

Treating Diabetes and Lowering Blood Sugar Levels

Studies have shown that participants with type 2 diabetes had significantly lower blood sugar levels after eating fenugreek. Therefore, a recommended home remedy for treating Type 2 diabetes is to consume 500mg of fenugreek twice daily. 

Herbal Cure for Skin Inflammation

Research has shown that Fenugreek is an effective topical treatment for skin problems such as abscesses, boils, burns, eczema, and gout. Therefore, a simple skin inflammation remedy is the following:
  • Take a spoonful of fenugreek and grind it into a powder.
  • Mix the ground powder with warm water.
  • Take a simple piece of clean cloth and soak it into the mixture.
  • Apply the soaked cloth directly onto the affected skin as a poultice.

Natural Cure for Heartburn and Acid Reflux

Fenugreek seeds contain a lot of mucilage, which helps sooth gastrointestinal inflammation by coating the lining of the stomach and intestine. Therefore, for an effective remedy against heartburn or Acid Reflux, simply sprinkle 1 teaspoon of fenugreek seeds onto your food. Another option is to take one teaspoon of seeds and swallow them with water or juice before any meal. 

Home Remedy for Fever

The Fenugreek herb has been known to help reduce fever when taken with lemon and honey, since it nourishes the body during an illness. Therefore, to treat a fever, simply consume one to two teaspoons of Fenugreek seeds three times a day along with an herbal tea (such as green tea) with a teaspoon of honey and lemon juice. Some health food stores also sell herbal Fenugreek teas, which can be used instead of the green tea. 

Opo Squash with Bengal Gram Dal

Opo Squash with Bengal Gram Dal

Opo Squash is famously known as Lauki or Dudhi. Bengal Gram Dal is known as Channa Dal. This vegetable subji is often cooked at my home for dinner. In Ayurveda, Opo Squash is at the top of the list of vegetables for our body’s health. As you know, Bengal Gram Dal is also highly recommended to be used as a sugar stabilizer. Here is a quick recipe that is Jain, Vegan, and low in sugar.

Preparation Time: 20 Minutes
Recipe Type: Jain, Vegan, Low Sugar

Bengal Gram Dal


1    Opo Squash, peeled and cut into cubes = almost two cups
1    Cup Bengal Gram Dal, washed & soaked for 2 hours
1    Medium Tomato, chopped
1    Green Chili
1    Tsp Grated Ginger
Curry Leaves (optional)
Cilantro, chopped for garnish
Salt to taste
2    TBsp Oil
1/4 Tsp Chili Powder
1    Tsp Coriander Powder
1    Tsp Cumin Powder
2-3 Small Cinnamon Sticks
2-3 Cloves
1/4 Tsp Mustard Seeds
1/4 Tsp Cumin Seeds
1/4 Tsp Sugar
1/2 Tsp Lemon Juice


  1. In a pan on medium, heat the oil.
  2. Add cinnamon, cloves, mustard seeds and cumin seeds.
  3. Once they start popping, add cut Opo Squash and Bengal Dal.
  4. Add 1 cup of water to cook and bring to a boil.
  5. Once it starts bubbling, add all of the spices and stir.
  6. Cover and reduce the heat.
  7. It will take almost 5-7 minutes to cook. 
  8. Occasionally stir and cover so that the steam helps it cook.
  9. Check with your fingers by taking out few begal gram dal and pinching them to see if they are cooked.
  10. Opo squash should change color as it cooks.


  • Garnish with chopped cilantro. 
  • Serve with rice and Chappati.
  • Gujarati Kadhi made with buttermilk can be served with this as it compliments the gram dal very well.
Serving is 1/6 of Recipe.

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The Health Benefits of Squash
The winter squash group includes pumpkin, acorn, butternut, and spaghetti squash. Winter squash, like other richly colored vegetables, provide an excellent source of carotenes.  Generally, the richer the color, the richer the concentration.  They also offer a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium. Winter squash are also a good source of vitamin B6 and niacin.
Studies have shown that, due to their carotene properties, winter squash exert a protective effect against many cancers, particularly lung cancer.  Diets that are rich in carotenes (especially pumpkins) offer protection against cancer, heart disease, and type 2 diabetes. Studies have also shown that pumpkin seeds are helpful in reducing symptoms of benign prostatic hyperplasia (BPH).
Since summer squash have a high water content, they are not as nutrient-dense as the winter varieties.  Summer squash still provide several nutritional benefits.  They are low in calories and provide a decent amount of vitamin C, potassium, and carotenes.     
Studies have shown that juice made from summer squash is equal to juice made from pumpkins, leeks, and radishes in their ability to prevent cell mutations.  Summersquash are especially beneficial during the summer months due to their higher water content. They protect against dehydration and the carotenes help to protect against the damaging effects of the sun.  

Raw Mango Pickle

Raw Green Mangoes with Homemade Pickle

Mouth-watering pickles are a must all over India. Pickles are the comfort food of rich and poor alike. There are many different varieties that are readily available all over America and around the world. Sweet ones are mild in flavor with a tangy taste and have their own place within a meal.  Spicy, salty, tart and tangy are very common flavors. I just love the taste of khatta achar which means “sour pickle.”
A meal is not a meal without achar” which means “pickle.”  Here is a quick recipe of Aam Ka Achar which means Mango Pickle.


1    Small Raw or Green Mango
1    Tsp Achar Masala (pickle) to taste
1    Tsp Mustard Oil or Vegetable Oil


  1. Wash the mango and dry it.
  2. Cut the mangoes into cubes.  Small cubes will work better. 
  3. In a jar place all the cut mangoes. 
  4. Add achar masala and mix together.
  5. With a spoon, squeeze all of the pieces down into the jar so there is no air.
  6. Now pour in 2 tbsp of mustard oil so it covers the pieces.
  7. Stir it twice daily, once in the morning and once at night. 
  8. Leave it outside for two days.
  9. Then refrigerate in a airtight container. 
  10. The Pickle should last at least for few weeks.

Easy to make and my favorite with khicahdi!


  • Achar masla is made of fenugreek seed powder, salt, red chili powder and oil. It should also be available at Indian grocery stores near you. 
  • Oil and masala can be added according to taste.

Raw mango pickle with crunchy mathi

Health Benefits of Mangos

Improves Digestion

Mangoes are very much beneficial for people suffering from acidity and its enzymes helps to relieve indigestion problems. The Bio-active elements such as Esters, Terpenes and Aldehydes present in mango aids to easy digestion.

Lowers Cholesterol

High level of soluble dietary fiber, Pectin and Vitamin C present in mangoes helps to lower serum cholesterol levels specifically Low-Density Lipoprotein (LDL) Cholesterol.

Improves Concentration and Memory Power

Mangoes are useful to children who lack concentration in studies as it contains Glutamine acid which is good to boost memory and keep cells active.

For Treating Acne

Mango helps in clearing clogged pores that causes acne. Just slice the mango into very thin pieces and keep it on your face for 10 to 15 min and then take bath or wash your face. Use warm water for washing your face.

High Iron for Women

It’s a known fact that Mango is rich in Iron. People who suffer from anemia can regularly take mango along with their dinner. Generally women after menopause become weak and they should take mangoes and other fruits rich in iron. Pregnant ladies can also take mangoes occasionally as their body needs iron and calcium during that time. Too much consumption of mangoes should be avoided during pregnancy. If you have generally taken lots of mangoes right from your childhood then you can consume mangoes when you are pregnant as it wont affect your body.

For Diabetes

Mango is slowly gaining new acclaim as diabetes fighter. Earlier there was a myth that people with diabetes should not eat mangoes but that’s not true. Not only the fruit the leaves also fight against diabetes. Before going to bed put some 10 or 15 mango leaves in warm water and close it with lid. Next day morning filter the water and drink it in empty stomach. Do this regularly.

Prevents Cancer and Heart diseases

High amount of antioxidants are present in mangoes. So mango when consumed regularly fights against cancer and other heart diseases. As mentioned earlier it also lowers cholesterol.

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Amla Achar – Sweet Pickle

Some days you want to eat something special and tasty. Amla is a popular Indian gooseberry that is very good in winter.  It is very popular as a winter snack for its nutritional value and is eaten as jams and in other forms, like bars, as well. Not only it is tasty, but it is very high in antioxidants and Vitamin C. It is available in the frozen foods section. Amla Pickle can be done in two ways.  One is done spicy and with oil.  The other recipe is for Sweet Pickles.  Here is a quick recipe of Sweet Amla Pickle.

Preparation Time: 30 minutes
Recipe Type: Vegan, Jain


4    Cups Frozen Amla (boil and seed so it will separate into wedges)
2-3 Cups Sugar (Substitute: Agave Nectar)
5-6 Cloves
5-6 Cinnamon Sticks
Few Strands Saffron
1    Tsp Cardamom Seeds


  1. In a medium sauce pan on low heat, boil the 2 cups of sugar with 1 1/2 cups of water.
  2. Add saffron strands, cloves, cinnamon sticks and cardamom seeds.
  3. Once water is boiling, add ambla pieces into syrup.
  4. Stir with a wooden spatula.
  5. Turn off stove and let it cool.
  6. Once cool, pour into a container and refrigerate.


  • It stays good for two months. 
  • I enjoy it with warm Indian tortilla – rotis.  
  • I am sure you will enjoy the sweet pickle with your meal also.

Serving Size is for 1/2 Serving.
The health benefits of Amla

  • Hair care Amla is used in many hair tonics. It enriches hair growth and hair pigmentation. It strengthens roots of hair, maintains color and luster. Eating fresh fruit or applying its paste on hair roots improves hair growth and color. Amla oil is very popular in India as it serves as a very good hair growth booster thereby preventing hair loss.
  • Eye care: Taking Gooseberry juice with honey is good for improving eyesight. It improves nearsightedness and cataract. It reduces intraocular tension.
  • Diabetes: Gooseberry contains chromium. It has a therapeutic value in diabetics. Indian Gooseberry or Amla stimulate the isolated group of cells that secrete the hormone insulin. Thus it reduces blood sugar in diabetic patient.
  • Heart disease: Gooseberry strengthens heart muscles. So heart pumps blood flawless throughout the body.
  • Infection: Due t o its antibacterial and astringent attributes the Indian Gooseberry protects against infection. It improves body resistance.
  • Diarrhea and dysentery: Due to its strong, cooling and laxative properties Gooseberry is useful for remedies for diarrhea and dysentery. It is a great relief for gastric syndrome and hyperchlorhydria (burning sensation inabdomen).
  • Improving appetite: Consuming Gooseberry powder with butter and honey before meal improves appetite. It helps in balancing Nitrogen level and thus increases weight in a healthy way.
  • Anti-aging: Amla prevents health related hyperlipidaemia through attenuating oxidative stress in the ageing process.
  • The fresh fruit contains more than 80% water, protein, minerals, carbohydrates and fiber. It is also used as remedies for fever, liver disorder, indigestion, anemia, urinary problems, respiratory problems, cerebral, gastro and cardiovascular illness. Gooseberry lowers cholesterol level. It increases red blood cell production and strengthens teeth and nails. So the Indian gooseberry or Amla as a fresh fruit or juice or in dried form is much good for your health.

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Kulfi – Indian Ice Cream

Kulfi with Falooda & Nuts
This recipe is very easy to make, is always a hit at parties and looks very presentable. Above all it tastes very yummy! No one knows it’s a snap. I make this kulfi in advance so I always have it ready for my guests.  The Indian community believes in always being a gracious host. This is one of my most popular dishes that my guests crave.  The rule of thumb here is that I use up leftover milk which is close to its expiration date. I also cook this with my daily meals to have on the side. Once the milk is half-boiled, I move it from the pot to a microwaveable container and the rest of the boiling is done in the microwave oven. Every so often I stir the milk until it changes color to a vanilla hue.  Then I cool it down and add my flavoring of choice.  Let me know how it turns out. I love to hear from my readers!

Preparation Time: One hour
Serves: 10-12


2    Quart Milk
1    Cup Sugar
Choose Flavoring: Mango
Choose Garnish: Almonds
Cardamom Powder


  1. Boil milk for half an hour until it reduces to half the amount. The color of the milk will change. (The color of the milk in the photo (vanilla-colored) is the correct color for freezing.  If I’m having a party, I will add color to it to make it more festive which will freeze as well.)
  2. Add sugar and continue to boil for a few minutes until sugar is dissolved and milk is thickened.
  3. Stir very carefully so the milk does not stick to the bottom.
  4. For rose and vanilla add the flavor and set in a flat plastic container so it can be cut into pieces.
  5. For mango and sapota flavor, fruit can be drained and blended and added in cold milk.  Set in a flat plastic container so it can be easily cut.  Freeze it for at least 3 hours.

Easy Directions: 

Blend together:

1    Pint Whipping Cream
1    Can Condensed Milk
1    Can Evaporated Milk

                          Few drops of green color

  1. Add flavor of your choice and set it in a flat plastic container. 
  2. Freeze it for 3 hours.
  3. I usually add green color to it (Photo is natural vanilla coloring). I like to garnish kulfi with falooda, rose syrup and some ground nuts.
  4. Falooda noodles, or “Sev,” are available in Indian stores. Just boil for couple of minutes, drain and set aside. 

To Garnish Kulfi:

  1. Cut the desired number of pieces with a knife and place it in a bowl. 
  2. Add falooda.  
  3. Drizzle some rose essence and top it off with grounded nuts of your choice.

Serving Size is 1/2 Serving.

Health benefits of Sapodilla/Sapota


  • Sapodilla is rich in dietary fiber (5.6 g/100g), which makes it a good bulk laxative. The fiber content helps relieve constipation episodes and helps protect the mucous membrane of the colon from cancer causing toxins by firmly binding to them.
  • The fruit is rich in antioxidant poly-phenolic compound tannin. Tannins are a complex family of naturally occurring polyphenols that neutralize acids by precipitating proteins. Research studies found that tannins have shown to have potential anti-inflammatory, antiviral, anti-bacterial, and anti-parasitic effects. Hence, these compounds have many useful medicinal applications such as anti-diarrheal, hemostatic (stops bleeding) and as a remedy for hemorrhoids.
  • Furthermore, the anti-inflammatory effect of tannins help limit conditions like erosive gastritis, reflux-esophagitis, enteritis, and irritating bowel disorders. Some other fruits that are rich in tannins include pomegranatepersimmongrapes..etc.
  • Sapote contains good amount of antioxidant vitamins like vitamin C (24.5% of recommended daily intake per 100 g of fruit) and vitamin A. Vitamin A is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been known to protect from lung and oral cavity cancers. So also, consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
  • Fresh ripen sapodilla are good source of minerals like potassium, copper, iron and vitamins like folate, niacin and pantothenic acid. These compounds are essential for optimal health as they involve in various metabolic processes in the body as cofactors for the enzymes.

There are many cultivars of sapodilla are grown worldwide like-

  • Brown Sugar variety –  Fruit is medium to small, 2 to 2-1/2 inches long, nearly round. Skin is light, scruffy brown. Flesh pale brown, fragrant, juicy, very sweet, and rich, texture slightly granular. Quality is very good.

  • Prolific variety –  The fruit is round-conical, 2-1/2 to 3-1/2 inches long and broad. Skin is scruffy, brown, becoming nearly smooth at maturity. Flesh light pinkish, mildly fragrant, texture smooth, flavor sweet, quality good. Tree bears early, consistently and heavily.
  • Russel type–  The fruit is large, round, 3 to 5 inches in diameter and length. Skin is scruffy brown with gray patches. Flesh is pinkish, mildly fragrant, texture somewhat granular. Flavor is rich and sweet.
  • Tikal – A new seedling selection with excellent flavor. Elliptic in shape, light brown in color, smaller than Prolific. Ripens very early.

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Gulab Jamun

All Indian Restaurants serve Gulab Jamun religiously.  It tastes great both hot and cold.  Once you try the homemade version, you may never go back to a restaurant!

Preparation Time: 30 Minutes
Serves: 8-10


1 Packet Gulab Jamun Mix from Indian Store
1 Pint Whipping Cream
1 Tsp Cardmom Seeds
Few Pistachios
Vegetable Shortening for Frying
2 Cups Sugar for Syrup
4 Cups Water
Rose Essence



  1. Mix sugar and water in a medium pot over very low heat until sugar dissolves and it looks like syrup instead of water.


  1. Make a dough from the Gulab Jamun Mix packet with whipping cream.
  2. Knead into smooth consistency. 
  3. Make equal portions of balls in an oblong shape.
  4. The trick is that the pistachios and saffron have to be stuffed in the oblong shape.
  5. Fry all the balls in a frying pan over low to medium heat.
  6. Once it is fried until golden brown, dip all of the balls into the syrup.
  7. Bring syrup to a boil for 3-4 minutes. This will bring puffiness into the balls.

Nutrition Facts for 1/3 Serving

This Week’s Healthy Tip:

Health benefits of cardamom

  • This exotic spice contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.
  • The spicy pods contain many essential volatile oils that include pinene, sabinene, myrcene, phellandrene, limonene, 1, 8-cineole, terpinene, p-cymene, terpinolene, linalool, linalyl acetate, terpinen-4-oil, a-terpineol, a-terpineol acetate, citronellol, nerol, geraniol, methyl eugenol, and trans-nerolidol.
  • The therapeutic properties of cardamom-oil have found application in many traditional medicines as antiseptic, antispasmodic, carminative, digestive, diuretic, expectorant, stimulant, stomachic and tonic.
  • Cardamom is a good source of minerals like potassium, calcium, and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Copper is required in the production of red blood cells.
  • It is also an excellent source of manganese and iron. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Iron is required for red blood cell formation.
  • The pods are rich in many vital vitamins including riboflavin, niacin, vitamin-C that are essential for optimum health.

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