6th fia fia cooking--Golden Dumpling (2012/02/15)

          Golden Dumling (Bottle gourd/Calabash)  

                                                                       Place:Nauti Primary School

                                                                            photos by Jancsi   

     

          RECIPE 

Ingredient	Condiment
6 bowls of flour	Salt
1.5 bottle gourds	4 teaspoons of black pepper
1 kg beef  (or pork)	3 tablespoon of soy sauce
8 spring onions	2 teaspoon of Masala (Indian spice)
4 cloves of garlic	2 teaspoon of sugar
2 bowls of water (cold:hot=2:1)	Sesame oil
Starchy power or corn flour	Vinegar

       

 

 

 

 

 

 

 

 

          

        DIRECTION:

1.     Mince the beef and chop finely until meat become sticky.

2.     Put the salt, soy sauce, black pepper, sugar, and ground garlic into the bowl and mix with the beef paste thoroughly.

3.     Wash the spring onions, and chop finely.

4.     Peel and shred the bottle gourd.

5.     Add some salt into the shredded bottle gourd to marinate for 10 minutes.

6.     Squeeze the shredded bottle gourd, and mix with the meat paste and diced spring onion, and put the filling into refrigerator for 30 minutes.

7.     Sift the plain flour.

8.     Add 2 teaspoons of salt in the flour and blend it.

9.     Pour 2/3 bowl of hot water (about 80°C) and stir the flour into the flakes at the same time.

10. Add 1 and 1/3 cold water into the bowl and join the pastry.

11. Knead the dough about 10 minutes and put aside for 30 minutes. (Awake the dough: to make the dough easier to shape)

12. Shape the pastry into strip, and cut it into 2cm chunks.

13. Use the rolling pin to make the pastry to be circular and flat.（about 7cm in diameter ） 

14. Put the meat filling in the middle of the pastry and wrap it. (Spread some water on the edge of the pastry in order to be easy to wrap.)

P.S Remember to put the dumplings on the floured tray.

15. Deep-fry the dumplings:

＊Light the gas stove.

＊Add some soybean oil in the frying pan.

＊Put the dumplings into the pan and make the shape like a flower.

＊Pour some flour water until the bottom of the dumplings become a little crispy, and cover the pan for 7-8mminutes. (If the dumpling is too dry, you can spread some water.)

＊ Cover a plate on the top of the dumplings and invert the pan, the golden dumplings are done.

16. Boil the dumplings:

＊ Boil the water.

＊ Put the dumplings into the pot.

＊ Add some cool water into the pot, when the water boil again.

＊ When the step mentioned above being repeated three times, the dumplings are done.

17. Make the dip:

Mix some ground garlic, soy sauce, chili, few drops of sesame oil, and some vinegar (What ingredients should be mixed depended on you).

  Benefits Of Bottle Gourd

  http://lifestyle.iloveindia.com/lounge/benefits-of-bottle-gourd-8349.html    

  Nutrition & Health Benefits Of Eating Bottle Gourds

• High in sodium and potassium, bottle gourd is an excellent vegetable for hypertension patients.
• It is a suitable vegetable for light, low-cal diets as well as for children, people with digestive problems, diabetics and convalescents.
• High in water content, calabash gourd is cooling, calming, diuretic and easy to digest when cooked.
• The vegetable is very effective in treating constipation and other digestive disorders.
• It helps in treating urinary disorders, since it serves as an alkaline mixture for treating burning sensation in urinary passage, caused by high acidity of urine.
• Bottle gourd is recommended by ayurvedic physicians for balancing the liver function, when the liver is inflamed and cannot efficiently process food for maximum nutrition and assimilation.
• Drinking a glass of bottle gourd juice once in the early morning helps in treating grey hair.
• Mixing the juice with sesame oil provides an effective medicine for insomnia. Massage the scalp with this preparation every night.
• Bottle gourd juice is very helpful in treating insanity, epilepsy, stomach acidity, indigestion, ulcers and other nervous diseases.
• The bitter variety of calabash gourd is considered as a cardiac tonic, an antidote for poisoning and a tonic for alleviating bronchitis, cough, asthma, and biligenic affections.
• A glass of bottle gourd juice, mixed with a little salt, helps in preventing excessive loss of sodium from the body. It quenches thirst, prevents fatigue and keeps one refreshed during summers.
• The juice extracted from the leaves of bottle gourd is beneficial in jaundice.
• Bottle gourd juice is also very useful for shedding extra calories and maintaining optimum health.

 

5th fia fia cooking--Eggplant Burger (2012/02/10)

   Eggplant Meat Burger  (10 Servings)

                                                                      Place: Nauti Primary School

                                                                                     photos by Tracy

          RECIPE

Ingredient	Condiment
4 eggplants	3 teaspoons of salt
2 tomatoes	3 teaspoons of black pepper
150g beef  (or pork/chicken/fish)	1 tablespoon of soy sauce
5 spring onions	2 teaspoon of Masala (Indian spice)
3 cloves of garlic	2 teaspoon of sugar
	2 teaspoons of corn flour (depends)
	Butter

  

      
  

 

 

 

 

                              

 

 

 

   

 

DIRECTION:

1.     Mince the beef and chop finely until becoming sticky.

2.     Wash and dice the spring onions, and chop the garlic finely.

3.     Put the salt, soy sauce, black pepper, sugar, garlic, and diced spring onions into the bowl and mix with the beef paste thoroughly and marinate for 15-30 minutes.

4.     Slice the eggplants and the tomatoes.

5.     Fry the sliced eggplants and the beef paste in shallow oil with the butter.

6.     Put the sliced eggplants on the top and bottom, and wrap the sliced tomato and the beef in the middle. 

7.     Use the toothpicks to fix the eggplant meat burger. 

   Eggplant Rice Burger

                                                                         photos by Tracy

         Recipe     

Ingredient	Condiment
4 eggplants	5 teaspoons of salt
1 carrot	3 teaspoons of black pepper
1 potato	1 teaspoons of corn flour
3 onions	1 teaspoon of sugar
2 chicken legs (or pork/beef/bacon/ham)	Tomato sauce
Rice	Butter

 

 

 

 

 

 

 

 

 

 

 

        DIRECTION:

1.     Cook the rice.

2.     Boned the chicken legs and chop the chicken into small chunks, marinate with the salt, black pepper, and corn flour for 15 minutes.

3.     Peel and dice the carrot, potato, and onion into small pieces.

4.     Crosscut the onions. (The shape like a ring)

5.     Quickly stir-fry the diced onions for a while with the butter, and add the diced carrots and potatoes into the pan.

6.     Put the rice into the pan when the vegetables become soft, and add some salt, black pepper, and tomato sauce to taste.

7.     Pour the fried rice into a plastic bag and press it to make the rice sticky.

8.     Stuff the onion ring with the fried rice.

9.     Fry the “rice pancake” for a while until the color become golden brown, and fry the sliced eggplants in shallow oil at the same time.

10.  Use the sliced eggplants wrap the “rice pancake” on the top and bottom.

11.  Use the toothpicks to fix the eggplant rice burger.

Benefit of Eggplant                                      By Brian East Dean(dietitian)

http://www.livestrong.com/article/380158-why-is-eggplant-good-for-you/

Eggplant is a healthy vegetable that goes great with dishes like stir fry and lasagna. In addition to 

being a mouthwatering addition to just about any meal, eggplant boasts several health benefits. 

Including eggplant as part of a healthy diet can combat obesity, certain cancers and diabetes.

Obesity

      Obesity is a serious health problem that significantly increases the risk of dementia and 

      cardiovascular disease. Eating fresh vegetables like eggplant can help keep obesity at bay, reports Northwestern University's K. He. In a paper published in the October 2004 issue of the "International Journal of Obesity," He found that those who ate vegetables regularly had a 24 

      percent lower obesity risk when compared with those who seldom ate vegetables.

Antioxidants

      Antioxidants are unique compounds found in plant foods like eggplant. Their job in the body is to protect your cells from the damage caused by free radicals. Free radical-induced damage can begin the process that leads to cancer. Eggplant contains a unique antioxidant known as nasunin. In a study published in the August 2000 edition of "Toxicology," Yasuko Noda of the University of California at Berkeley discovered that nasunin is a powerful antioxidant that protected brain cells from free radical damage in a test tube. It's beneficial to eat the peel of the eggplant, as this is where nasunin resides.

Vitamins and Minerals

     Eggplant contains a smattering of important vitamins and minerals. It is rich in the trace mineral manganese, enzyme boosting thiamine and the B vitamin folic acid, the USDA Nutrient Database reveals. Because the skin of the eggplant contains much of the vitamins and minerals, health-conscience cooks should keep the skin on when preparing eggplant.

Heart Health

      Eggplant is rich in heart-healthy dietary fiber. A single cup serving of eggplant contains 3 g of fiber, the USDA reports. A healthy diet that includes fiber-rich foods like eggplant reduces cholesterol and heart disease risk, the American Heart Association states. To keep eggplant a heart-healthy choice, use limited amounts of oil and salt when cooking it.

 

4th fia fia cooking--Cinderella’s Magic Soup (2012/02/03)

                                                                           photo by Jancsi

                                                                           photo by Jancsi

                                                                                photo by Tracy

                                                                                                 photo by Tracy

       Cinderella’s Magic Soup     

                                                                                     Place:Maneapa

         RECIPE

Ingredient	Condiment
350g pumpkin	4 teaspoons of salt
1.5L water	2 teaspoons of black pepper
2 potatoes	2 teaspoons of milk powder
1 carrot	2 teaspoons of corn flour (or starch powder)
1 onion	Sugar
5 chicken legs	(Grilled diced toast)
	Butter

           

            DIRECTION:

1.     Boned the chicken legs.

2.     Boil the chicken bones and stew over low heat for 1 hour.

3.     Chop the chicken into small chunks and marinate with the salt, black pepper, and corn flour.

4.     Peel the pumpkin and chop into blocks. (Using about half of the medium size pumpkin)

5.     Steam the pumpkin over low heat for 20-30 minutes.

6.     Peel and dice the carrot, potato, and onion.

7.     Quickly stir-fry the diced onions for a while with the butter, and add the diced carrots and potatoes into the pan.

8.     Season the vegetables in the pan. (More salty than usual)

9.     Put the vegetables into the soup pot when the chicken broth done, stew for 30 minutes more.

10.  Use the soupspoon to crush the tender pumpkin into paste.

11.  When the vegetables in the pot become soft, pour the pumpkin paste into the soup pot and blend thoroughly.

12.  Dissolve 2 teaspoons of milk powder in a cup of the broth, and pour into the soup.

13.  Remove the chicken bone, add the chicken chunks to the soup and bring to boil.

14.  Dissolve the corn flour in the cold water and pour into the soup to thicken it.

15.  Put the grilled diced toast on the top before serving.

    Pumpkin Salad (10 Servings)

            RECIPE

Ingredient	Condiment
350g pumpkin	3 teaspoons of salt
6 lemons	8 teaspoons of sugar

            DIRECTION:

1.     Peel the pumpkin, remove the seed, and use half of it to slice thinly.

2.     Spinkle some salt and mix well, after marinating for 15 minutes, wring out the sliced pumpkin to remoe the astringent flavor.

3.     Squeeze lemon juice.

4.     Put the sliced pumpkin into a bowl, pour the lemon juice in, and add some sugar to mix.

5.     Marinate all the ingredients for 6-8 hours before serving.

Benefits Of Pumpkin

Health & Nutrition Benefits of Eating Pumpkin 

http://lifestyle.iloveindia.com/lounge/benefits-of-pumpkin-1659.html 

•       Pumpkin is very rich in carotenoids, which is known for keeping the immune system of an individual strong and healthy.
•       Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.
•       Being rich in alpha-carotene, pumpkin is believed to slow the process of aging and also prevent cataract formation.
•       Pumpkins have been known to reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.
•       The high amount of fiber, present in a pumpkin, is good for the bowel health of an individual.
•       Being loaded with potassium, pumpkin is associated with lowering the risk of hypertension.
•       The presence of zinc in pumpkins boosts the immune system and also improves the bone density. 
•  Health & Nutrition Benefits of Pumpkin Seeds 

•       They promote overall prostate health, apart from alleviating the problem of difficult urination that is associated with an enlarged prostate.
•       They comprise of L-tryptophan, a compound that has been found to be effective against depression.
•       They are believed to serve as a natural protector against osteoporosis.
•       They have been known to reduce inflammation, without causing the side effects of anti-inflammatory drugs.
•        Studies have revealed that they help prevent calcium oxalate kidney stone formation.
•         Being rich in phytosterols, they have been associated with reducing the levels of LDL cholesterol.

 

 

3rd fia fia cooking--Bitter Gourd Meat Ball (2012/01/27)

         *Bitter Gourd Meat Ball  

                                                                                   Place:Fia Fia Farm

           RECIPE

Ingredients	Condiment
2 bitter gourds	3 teaspoons of salt
100g of pork	3 tablespoons of soy sauce
50g of fish	4 teaspoons of black pepper
3 dried mushrooms	1 teaspoon of sesame oil
3 spring onions	2 teaspoons of sugar
3 cloves of garlic	2 teaspoons of oyster oil
3 pieces of ginger	4 teaspoons of cornflour

          

 

 

 

                                                                         photo by Tracy

                                                                           photo by Tracy

          DIRECTION:

1.     Chop the pork and boned fish finely until becoming sticky.

2.     Add the crushed garlic, soy sauce, black pepper, salt, sugar, and the sesame oil to marinate the meat filling for 15-30 minutes.

3.     Soak the dried mushrooms in the water for 15 minutes.

4.     Wash the bitter gourd and cut head and tail.

5.     Cut each into a section about 1-2cm thick and remove the seeds with the spoon.

* TIP: When you remove the seeds, try to scrape clean the white part inside which is the majority source of bitter flavor!

6.     Put the bitter gourd into the boiled water for 2 minutes. (to reduce the bitter flavor)

7.     Quickly fry the diced mushrooms and chop the spring onions.

8.     Mix the diced mushroom, spring onions and meat filling.

9.     Stuff the bitter gourd rings with the meat filling and place on a plate.   

10.  Steam the stuffed bitter gourd rings over medium flame for 20-30 minutes.

11.  Make the sauce:

Add some oyster oil, soy sauce, cornflour in the water that the mushrooms soak in.

After the sauce boiling, pour it on the bitter gourds before serving.

·      Bitter Gourd Soup

RECIPE

1 bitter gourd	3 teaspoons of salt
50g of chicken bone	3 teaspoons of sugar
Half of pineapple

                                                                               photo by Tracy
    DIRECTION:

1.    Boiled the ribs for 2 minutes.

2.    Stew the ribs soup for 1-2 hours.

3.     Wash the bitter gourd and cut head and tail.

4.     Cut bitter gourd in half and remove the seeds with the spoon.

* TIP: When you remove the seeds, try to scrape clean the white part inside which is the majority source of bitter flavor!

5.     Put the diced bitter gourd into the boiled water for 1 minutes. (to reduce the bitter flavor)

6.    After 1 hour, put the diced bitter gourds and diced pineapple into the pot and stew 1 more hour. (Add the seasoning at the same time.)

·      Bitter Gourd Salad

RECIPE

Ingredients	Condiment
1 bitter gourd	4 teaspoons of salt
1 pineapple can	3 teaspoons of sugar
5 cloves of garlic

                                                                           photo by TracyDIRECTION:

1.    Wash the bitter gourd and cut head and tail.

2.     Cut bitter gourd in half and remove the seeds with the spoon.

       TIP: When you remove the seeds, try to scrape clean the white part    

       inside which is the majority source of bitter flavor!

3.   slice the bitter gourd thinly, cut the pineapple into small pieces, and chop the garlic.

4.   Put all ingredients into a bowl and add salt, sugar to marinate for 6 hours.

·      Braised Bitter Gourd  

RECIPE

Ingredients	Condiment
1 bitter gourd	3 teaspoons of salt
3 cloves of garlic	3 tablespoons of soy sauce
1 teaspoon of salt black beans	4 teaspoons of sugar
Some dried fish	2 teaspoons of oyster oil

                                                                                          photo by Tracy
DIRECTION:

1.    Wash the bitter gourd and cut head and tail.

2.     Cut bitter gourd in half and remove the seeds with the spoon.

       TIP: When you remove the seeds, try to scrape clean the white part    

       inside which is the majority source of bitter flavor!

3.     Cut the bitter gourd into large block.

4.    Chop the garlic finely.

5.    Quickly fry the garlic, dried fish, salt black beans, and put the blocked bitter gourds into the pan.

6.    Add the salt, soy sauce, sugar, oyster oil and water to stew for 30-40 minutes.

Benefits of Bitter Gourd

http://www.nutrition-and-you.com/bitter-gourd.html

§  Very low in calories provides only 17 cal per 100g. The pods are rich in phytonutrients like dietary fiber, minerals, vitamins and anti-oxidants. 

§  Bitter melon notably contains phyto-nutrient, polypeptide-P; a plant insulin known to lower blood sugar levels. The bitter melon is thought to be responsible for reduction of blood sugar levels in the treatment of type-2 diabetes.

§  Fresh pods are an excellent source of folates.

§  Fresh bitter melon is an excellent source of vitamin-C (100g of raw pod provides about 140% of RDI).

§  The vegetable also an excellent source of health benefiting flavonoids such as b-carotene, a- carotene, lutein, zeaxanthins. It also contains good amount of vitamin A. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging, cancers and various disease processes.

§  Bitter melon stimulates digestion and peristalsis which can be helpful in relieving indigestion and constipation problems.

§  The vegetable is also good source of Niacin (vitamin B-3), Pantothenic acid (vit.B-5), Pyridoxine (vit.B-6) and minerals such as iron, zinc, potassium, manganese and magnesium.

§  Early laboratory tests suggest that compounds in bitter melon might be effective for treating HIV infection.