Good Food for Good Health

By Malini Rajoo

It is no secret that preparing and cooking a meal is good for our souls, bodies, and minds. With that in mind, Malini Rajoo shares a collection of family recipes that demonstrate how easy it is to make and eat healthy, flavourful multi-cultural food every day.

Malini, who has been long inspired by her parents and their love of cooking healthy foods, offers a diverse range of family recipes that provide vegetarian, gluten-free, seafood, and baked options sure to please both sophisticated and picky palates. Including dishes like vegetarian curry with stir-fried cabbage, gluten-free spaghetti with prawns and cherry tomatoes, and banana bread with walnuts, chia seeds, and jarrah honey, Malinis delicious and easy-to-prepare recipes use healthy oils and authentic Indian and Western spices that meld beautiful flavours with vitamin-rich ingredients. Included is useful information on the history and healthful aspects of a variety of ingredients like Bok Choy, tofu, and chilies.

A diverse collection of both modern and traditional recipes, Good Food for Good Health fuses foods from different cultures, encourages cooking with passion, and promotes healthy eating.

• Language: English
• Publisher: iUniverse
• Release date: Apr 10, 2014
• ISBN: 9781491730225

Malini Rajoo

Malini Rajoo was born in Singapore and has an Indian heritage. Her father and mother were passionate cooks and restaurant owners who lovingly taught their young family of five about food, healthy eating habits, and their favourite cultural dishes. She currently lives in Australia.

Book preview

Vegetarian Recipes

Vegetarian Curry with Stir-Fried Cabbage

Vegetarian curry and stir-fried cabbage can be served with basmati rice and papadams as condiments. Papadams are a thin, crisp, disc-shaped Indian food made from lentils, black gram, chickpeas, and rice flour. This dish is very simple to cook and is filled with nutrients.

As with most of the dishes where rice is involved, I will be using basmati rice because it is gluten free and low in fat, and it tastes sensational.

Vegetarian%20curry%20with%20Stir%20Fry%20Cabbage.jpg

Ingredients required for the vegetarian curry:

43162.png ½ a cup of Orange lentils

43164.png 3 Potatoes cut into quarters

43167.png 3 Carrots cut into smaller pieces

43169.png 2 Tomatoes cut into quarters

43171.png 1 white Onions sliced thinly, 1 teaspoon of ginger, and garlic

43173.png 2 tablespoons of Extra virgin olive oil

43175.png 2 teaspoons of Sea salt or iodized salt

43177.png 1 teaspoon of black mustard seeds, half a teaspoon of crushed red chili flakes, and turmeric powder;

43179.png 6 Curry leaves

Method for cooking vegetarian curry:

43181.png Preparation of ingredients: 10 to 15 minutes

43183.png Cooking time: 30 minutes

1. Wash 1/2 cup of orange lentils and soak in a bowl of water with 1/2 teaspoon of turmeric powder, a pinch of salt, and 1 teaspoon of extra virgin olive oil.

2. Heat the curry pot over a medium flame on the stovetop and pour in 2 tablespoons of extra virgin olive oil. Reduce the heat to low and add minced garlic and ginger, sliced onions, curry leaves, black mustard seeds, 1/2 teaspoon of crushed chili flakes, and turmeric powder, and stir-fry all the ingredients until golden brown.

3. Add all the cut potatoes, carrots, and tomatoes to the pot and stir-fry for another 10 minutes.

4. Then, pour the orange lentils that have been soaking in water with turmeric and salt to the curry pot and stir all the ingredients together.

5. Add another 1/2 teaspoon of turmeric and 1 teaspoon of salt and pour in 1 liter of water. Stir the curry and let it boil for 10 minutes on a medium heat. Please do not let the curry evaporate; add another ½ liter of water and allow the curry to boil for another 20 minutes or until all the ingredients are cooked.

Stir-Fried Cabbage