Diet & Nutrition Tips / Recipes

Spicing Meals:

E.g. - to be used with vegetables, dahl, rice etc

Ingredients:

• fresh ginger (fruit & vegie shop)
• turmeric, coriander, cumin seeds, others you like ( supermarket )
• black mustard seeds, asoefitida/hing (Indian/ Asian market/grocers)

Quantities: based on 2 people

Pre-preparation

1. have whatever you are spicing ready in advance - cut vegies, wash rice/dahl etc
2. finely cut/grate fresh ginger - approx. 1 tspn)

In a saucepan

1. pour in some oil ( olive etc ) - approx 3 tspn or according to recommendation
2. heat oil on low/medium heat
3. 1. Add black mustard seeds - approx ¾ tspn ( have lid on!!!)
   2. Wait until seeds have danced (popped)
   3. Add cumin seeds - ¾ tspn
   4. Add fresh ginger
   5. Add turmeric - approx. ¼ teaspoon
   6. Add asoefitida/hing - 1-2 pinch (small quantity)
   7. Add other spices you wish - coriander, cloves etc
      1. tomato great with dahl (add here)
4. add vegies or rice or dahl etc and stir into spices ( brings flavour into)
5. add water and cook
6. *** add salt near end of cooking

*** Notes:

• dry roasting rice first makes it lighter ( easier to digest )
• this is a general guide only - vary to suit