NAS Ee pring Re SURVIVING JUNK FOOD The Indian Undergraduate's Survival Guide! Advait KaushikAUTHOR'S NOTE My inspiration for this cookbook came when my sister called from New York, complaining that she craved comfort food. It dawned on me that students studying abroad during their undergraduate years are either eating fast food or from just ‘ready-to-eat food packets, due to lack of time or culinary knowledge. I thus decided to pen down this ‘Curry'culum - an undergraduate's survival guide! Keeping in mind the hectic student life on campus, this book contains healthy recipes that can be cooked within 30 minutes, using equipment readily available to majority of college-going students. It includes recipes for food items such as cheese toasties, soups, salads, pastas and pizzas, along with original tips and healthy fixes I've learnt during my time in the kitchen. The table of contents details allthe recipes that you will find in this book. A draft version was given to students who were going to university in the fall of 2016, and | received feedback that some of the cooking terms were not easily understood by amateurs. So, Idecided to add a glossary in this updated version. A little bit about my cooking experiences recently attended an 8-week long course at Tarla Dalal's - one of India's foremost culinary institutions, to expand my culinary knowledge beyond desserts. | learned how to cook entrées in a range of cuisines including Oriental, Mexican, American, Ethiopian and Indian. For the final assignment, I wrote an original recipe, my version of a Lemon Pudding Cake and recorded a video for the Institute's YouTube Channel. Adwoit Koushi 1) EASY CHEESY TOASTIES i) Plain Cheese Toast ii) Chilli Cheese Toast iii) Vegetable Cheese Toast PASTAS i) Plain Cheese Pasta ii) Aglio Olio Pasta ili) Vegetable Au Gratin iv) Sauces forthe Pastas a) Quick Arrabiata Sauce (Tomato Sauce) b) Pesto Sauce c) Mushroom Sauce EASY PIZZY PIZZAS i) TheBase ii) The Sauce iii) The Toppings iv) The Pizzas a) Margherita Pizza b) Tomato-Pesto Pizza SOUPS i) Tomato Soup ii) Broccoli Soup ili) Vegetable Noodle Soup iv) Healthy Lentil Soup 5) CHINESE i) Vegetable Hakka Noodles ii) Vegetable Fried Rice ili) Quick Vegetable Stir Fries a) Stir Fried Mixed Vegetables in Schezuan Sauce b) Stir Fried Chinese Greens 6) SALADS i) Greek Salad ii) Baby Spinach and Chickpea Salad ili) ‘WhatMore Can |Add?’ Salad iv) Pasta Salad (My mini-meal) 7) WRAPS i) Teppanyaki Cottage Cheese (on a bed of greens) ii) Stir Fried Vegetables with Tofu ili) Potato Wraps 8) QUICK MEXICAN BITES i) Coron the Cob ii) Quick Enchiladas with Refried Beans 9) COOKING GLOSSARY ALL IN JUST 30 MINUTES! RECIPESMY PERFECT SNACKS FOR WHEN YOU'RE BURNING THE MIDNIGHT OIL For all types of cheese toasts, you can use white bread, brown bread, multi grain bread, oat bread, etc. Normally, Cheddar cheese is used for cheese toasts. However, | prefer Mozzarella cheese. PLAIN CHEESE TOAST Ingredients 4 slices of brown/white/whole wheat bread 3-4 tablespoons of grated Cheddar, Mozzarella or processed cheese Salted butter at room temperature for spreading on the bread, as required Procedure Grate the cheese in a bow! You can slice the edges of the bread, if you want Spread the salted butter on the bread evenly Sprinkle the grated cheese on top of the bread slices Heat a pan on low and add a teaspoon of butter on the surface Place the bread slices with the cheese on top and watch the cheese melt Keep the flame low and make sure that the bread slices do not get burnt Serve hot with ketchup CHILLICHEESE TOAST Follow the recipe above. Add one finely chopped green chili along with the grated cheese. Sprinkle a touch of salt or pepper, ifrequired VEGETABLE CHEESE TOAST Ingredients 4 slices of brown/white/whole wheat bread 3-4 tablespoons of grated Cheddar, Mozzarella or processed cheese Salted butter at room temperature for spreading on the bread, as required 1 chopped medium-sized onion Yea cup of green, yellow and/or and red peppers Ysa deseeded, finely chopped tomato Salt and pepper to taste Procedure Cut all the vegetables finely Grate the cheese in a bowl Mix the cheese and cut the vegetables Spread the salted butter on the bread evenly Add the vegetable-cheese mixture on top of the sliced bread Place the second slice of buttered-bread on top of the vegetable cheese mixture Grill the sandwich on top of a pan over a low flame or use a hand-held sandwich griller or an electric sandwich grill [whatever you can find in your own college kitchen] Serve hot with ketchup when golden brown ADVAIT'S TIP You can make it as an open-face vegetable cheese toast on the pan, instead of a toasted sandwich. You can also add other vegetables of your choice including, but not limited to, mushrooms or zucchini (in my opinion, 4 mushrooms or half a finely chopped zucchini). Spice it up by adding a dash of Tabasco in the sandwich before grilling. EASY CHEESY TOASTIESINTRODUCTION You can use any pasta, be it spaghetti, fussili, fettuccine, penne, linguine etc. Aslam health-conscious, | prefer the world of whole-wheat pastas. Once the pasta is cooked in salted boiling water (to which 1 teaspoon of olive oil is added), make sure to rinse it in cold water and drain it. This ensures that the cooked pasta does not stick together. This becomes your base. Now, you are free to choose and make a sauce from any of the options listed. You can add vegetables of your choice to the sauce before you add the pasta. Enjoy with or without Parmesan cheese. Making Your Pasta For 1 cup of pasta, use 2 cups of boiling water Add salt to taste in the water and Yaa teaspoon of olive oil. Dip a fork into the pasta while it is cooking and ifit sticks to the fork, then itis ready. Rinse the pasta in cold water before keeping aside. PLAIN CHEESE PASTA Ingredients 175 grams of any pasta of your choice 1 tablespoon of butter 1 tablespoon of plain flour 300 ml of milk Saltand pepper to taste Garlic powder to season Yaa tablespoon of mustard sauce 125 grams of any cheese (you can adjust this as per your preference) Procedure 1 Cook the pasta as mentioned in the introduction, and keep it aside Melt the butter on low heat As soonas the butter has melted, stir in the flour Cook the flour for 1 minute Gradually add in the milk (you can take the pan off the stove to beat the milk into the flourto avoid lumps) ‘Add the mustard (optional) Put the pan back on to the stove and whisk it continuously til the sauce gets a creamy consistency Add the saltand pepper Add the cheese to the sauce 10 Stirthe pasta into the sauce and letit cook for halfa minute 11 Remove fromthe stove 12 You can now add garlic powder, if you so desire ADVAIT'S TIP This recipe can be dressed with other flavours such as chilli flakes, basil or oregano You can boil and add a handful of vegetables like red or yellow peppers, com, or any other vegetables of your choice AGLIO OLIO PASTA Ingredients 100 grams of pasta 1%teaspoonfuls of olive oil 3 cloves of garlic (or 1 level teaspoonful of garlic powder) Saltand pepperto taste Crushed chilliflakes to taste ‘Aa teaspoonful of fresh basil leaves (ora small handful of dry basil leaves)Procedure Cook the pasta as mentioned in the introduction, and keep it aside In a pan, heat olive oil and add the garlic, basil, crushed red pepper/chilli flakes Fry fora minute overa medium flame Add the drained pasta, salt and pepper ‘Add the basil leaves on top Serve asis orwith cooked vegetables of your choice, added to the pasta ADVAIT'S TIP. You can even add a sauce of choice to this pasta You can add vegetables to this recipe as well, including but not limited to: 4 pieces of asparagus %sliced zucchini % cup of broccoli % cup of red and/or yellow pepper Remove from the pan and add the Parmesan cheese. VEGETABLE AU GRATIN For the Cheese Sauce Ingredients 1 tablespoon of butter 1 tablespoon of plain flour 4 cup of milk 2 tablespoons of Cheddar/regular cheese Salt, pepper and mustard to taste Procedure Melt the butter and plain flour and stir for 3-4 minutes Take it off the stove Stirin the milk gradually, mix well, and make sure that there are no lumps Putiton the stove again Add the seasoning When it begins to thicken, tum the stove off Take it off the stove Add the cheese and letit melt, stirring gently Forthe Vegetables Ingredients 2 cups of boiled vegetables ¥%scup of broccoli or cauliflower ‘Acup of red and/or yellow peppers 5 spinach leaves (adjust as per your preference) Yacup of corn Yacup of potato *cup of carrot Procedure 1 Cut the potatoes into smalll squares and the broccoli/cauliflowers into small florets Cut the remaining vegetables into small pieces of any shape Boil the potato and broccoli/cauliflower When almost cooked, add the remaining vegetables Cover and let it cook gently for 1 minute Drain the excess water from the vegetables Add the vegetables to the sauce Sprinkle the Parmesan cheese and enjoy SAUCES FOR THE PASTAS Once the pastais cooked and drained, you can add any sauce to it, as well as any combination of vegetables to make it a wholesome meal. At a pinch, even readymade sauces with fresh vegetables will do the trick. Here are three very popular sauces that are quick to make for those of you who have some time to spare.ARRABIATA SAUCE (TOMATO SAUCE) Ingredients 3-4 chopped tomatoes 1 finely chopped small onion 1 level tablespoon of basil leaves and parsley leaves 3-4 finely chopped cloves of garlic (or 1 tablespoon of garlic powder) 1 teaspoon of crushed red pepper powder or chill flakes Saltand pepperto taste 1 atablespoon of olive oll Parmesan cheese to sprinkle over the pasta Procedure Heatthe oil ina saucepan Fry the onions and garlic til soft (or add garlic powder) Add the tomatoes, salt, pepper and red-pepper or chill flakes Bring to a boil and add the herbs Toss the cooked pasta and stir Remove from the heat ‘Add the Parmesan cheese PESTO SAUCE Ingredients Yaa tablespoon of finely chopped garlic (or garlic powder) %cup of basil leaves Saltand pepperto taste 3 teaspoons of chopped walnuts 3 tablespoons of olive oil Parmesan cheese to sprinkle Procedure Inablender, combine the basil leaves, salt, pepper, garlic, walnuts and oil Blend ill smooth The sauce should be runny and fall offa spatula or spoon easily Transfer to a bow! Add this toa pan overa stove Once heated, add the cooked pasta and toss for 1 minute Switch off and remove from the stove Add the Parmesan cheese to taste ADVAIT'S TIP The pesto can be thinned by adding 1-2 tablespoons of hot water MUSHROOM SAUCE Ingredients 250 grams of finely chopped fresh mushrooms cup of milk 1 tablespoon of butter 1 tablespoon of flour 1 medium-sized onion, finely chopped 1 clove garlic minced (or 1 tea-spoon garlic powder) Yea teaspoon of dried oregano Saltand pepperto taste Yacup of cream (optional) Procedure Fry the onions and garlicin a saucepan till soft Add the mushrooms and milk Take the saucepan off the stove ‘Add the flour, salt, pepper and oregano Mixwell and retum to the heat Add the cream gently Cook till the sauce thickens ADVAIT'S TIP You can use any of these sauces with steamed vegetables.Forthe Base Buy a ready pizza base. There are plenty of options such as a regular flavour base, whole wheat base, multigrain base etc. Forthe Sauce 6 medium ripe tomatoes 2 tablespoons of olive oil 1-2 finely chopped large cloves of garlic 1 thinly sliced small onion Saltand chilli powder to taste 1 teaspoon of dried basil leaves Procedure Heatthe olive oilin a saucepan Sauté the onions, garlic and dried herbs until soft ‘Add the finely chopped tomatoes to the onion, garlic and dried herbs Season with saltto taste Stir occasionally til the sauce becomes chunky Spread onto the pizza base once ready ‘Add 3 tablespoons of grated Mozzarella cheese and a few basil leaves Putinto a hot oven at 180C and bake till he cheese has melted For Extra Toppings (optional) Yaa green pepper, slicedin circles 4-5 chopped black olives 2 jalapenos Yaasmallonion ADVAIT'S TIP You can add any combination of vegetables to your pizza to make it healthy. For example, a few squares of pineapple add a sweet touch In the absence of an oven, put the pizza in a saucepan and cook on a low flame until the cheese melts. TOMATO-PESTO PIZZA (Refer to the recipe for pesto sauce given earlier) Ingredients Ready pizza base 2medium-sized tomatoes 1 tablespoon of olive oll 1 finely chopped clove of garlic (or 1-2 teaspoons of garlic powder) 1 thinly sliced small onion 4 black olives (optional) 3 tablespoons of Mozzarella cheese 2-3 tablespoons of fresh pesto sauce Procedure 1 Preheat the oven to 400F (in the absence of an oven, you can use a saucepan) Slice the tomatoes into thin circles and season with olive oil, garlic, salt and pepper Lay the chopped onion on the base Arrange the tomatoes and cheese in overlapping layers Add the pesto sauce over this and top with olives Bake till brown (or cook over a stove in a saucepan) Serve hot EASY PIZZY PIZZAS2-3 cloves of garlic Salt and pepper to taste Ahandful of cooked pasta (Ifind that penne goes well) YOUR MEALS IN A BOWL TOMATO SOUP Procedure i i ! Aclassic and favourite of many! Add cooked pasta 1 Boil all the vegetables with enough water, such that the vegetables are to this chunky soup and your meal is ready. covered : 2 When soft, remove from the stove Ingredients 3. Pureeina blender until you get a smooth liquid 3 ripe tomatoes 4 Putthe soup in a utensil over the stove 1 small potato 5 Add the cooked penne 1small onion 6 Season and bring toa boil before eating 1 clove of garlic Saltand pepperto taste VEGETABLE NOODLE SOUP Forthe Stock 4. small carrot Ingredients 1 piece of white pumpkin (or bottle gourd) Benpsoinetey 1small potato 3 vegetable bouillon cubes 1.can of mixed vegetables (or 1 cup of cut mixed vegetables) Ahandful of noodles (broken into small pieces) 1 Boilthe stock vegetables and mash them Apinch of parstey (optional) 2 Your stockis now complete 3. Cook the potato, tomatoes and onions along with the garlicin a saucepan with water until done 4 Pourthe vegetable stock into this and season with salt and pepper 5 Yougetanice chunky soup Procedure ADVAIT'S TIP Add cubes of carrot, peas and shredded cabbage to make a Minestrone variation. You can also add herbs like dried basil for added flavour. BROCCOLI SOUP Ingredients 1 cup of broccoli (cut into small pieces) 2finely chopped small onions 4 finely chopped potatoProcedure Cook the noodles for 10 minutes (or till soft) When cooked, set aside Inanew pot, drain water from the can of mixed vegetables ‘Add the water until you get 3 cups of liquid Putin the three vegetable bouillon cubes and dissolve Add vegetables and parsley Cook for about 10 minutes Drain the noodles and add to the soup Cook for about 3-5 minutes ADVAIT'S TIP. If you are using a fresh vegetable stock (refer to the recipe for tomato soup), make sure you have approximately 3 cups of the liquid HEALTHY LENTIL SOUP Ingredients 100 grams of chopped carrots Ahandful of peas 50 grams of butternut squash 41smallonion 35 grams of red split lentil (from a can) 1 cup of vegetable stock Yaa teaspoon of cumin powder Ya teaspoon of ground ginger (or ginger powder) Afew chill flakes Fresh coriander leaves 1-2 teaspoons of olive oil Procedure 1 Sauté the carrots, peas, butternut squash and onion in abit of olive oil 2 Add the spices and cook for around 5 minutes Add the lentils and vegetable stock to the pan Bring to aboil fora couple of minutes Simmer for about 20 minutes Ensure all the vegetables are properly cooked Season to taste Take offthe heat Blend till a desired consistency is reached 0 Garnish with coriander leaves ADVAIT'S TIP You can enjoy this with seeded bread or bread rolls.VEGETABLE HAKKA NOODLES The preparation time is just about 10 minutes, and cooking time just about 5! This recipe serves 2 people. Ingredients 1 cup of boiled noodles 1 teaspoon of chopped garlic 1 teaspoon of red chilli flakes Less than ¥% cup of finely chopped cabbage ¥4cup of finely chopped green pepper 1 tablespoon of chopped spring onion whites 1 tablespoon of chopped spring onion greens to garnish Saltto taste Procedure 1 Boll the noodles in salted water (to which 1 tablespoon of oil has been added) until soft Ina frying pan, heat the oil overa high heat Add the garlic and red chill lakes for a few seconds ‘Add the chopped mixed vegetables and stir fry over a high flame for 2 minutes Add the noodles and stir ry for around 1 minute Garnish with spring onion greens ADVAIT'S TIP You can add 4 tablespoon of dark soya sauce and give the noodles one last toss before serving You can use ready Schezuan sauce, if you like a bit of spice VEGETABLE FRIED RICE Forthe Rice You can use any type of long grained rice In the absence of a pressure cooker, cook 1 cup raw rice using 2% cups of water Wash the rice thoroughly first and soak for 30 minutes. This helps to hasten the cooking time Drain the rice Now boil 3 cups of water, and add salt and %a tablespoon of oil. 6 7 8 9 1 Add the soaked rice to the boiling water (by this time, you will have about 27 cups of water in the vessel) and cook until the rice is almost done Pourinto a colander and drain the water ‘Add cold water to arrest further cooking (don't forget to rinse once!) Drain the water thoroughly so that the rice has no moisture 0 Adda touch of oilin the rice, stir, and keep aside Forthe Vegetables You can use any combination of vegetables you like, so as to get 1 cup of mixed vegetables such as cabbage, fresh beans, carrots, capsicum, celery, broccoli etc. 3 3 1 Si 1 tablespoons of chopped spring onion whites tablespoons of chopped spring onion greens tablespoon of sesame oil alt to taste teaspoon of soya sauce ADVAIT'S TIP You can boil and shred an egg to get a vegetable-egg fried rice. Procedure Heat the oilina pan Saute the celery and spring onion whites over a high flame for 3-4 minutes (until the vegetables soften) Add the rice, soya sauce, spring onion greens and salt Mix well and sauté for 2 minutesQUICK VEGETABLE STIRFRIES The combinations are endless. STIR FRIED VEGETABLES IN SCHEZUAN SAUCE Ingredients Y4.cup of spring onion (whites and greens) ¥.cup of cut cabbage 4pieces of baby com ¥.cup of broccoli florets ¥Acup of parboiled snow peas ¥acup of chopped green pepper 1 chopped carrot Yacup of zucchini 2 dry red chilies, broken into pieces (or chill flakes to taste) 2 teaspoons of Schezuan sauce Yaa tablespoon of sesame oil (substitute with any oil, ifneed be) Saltto taste 1 teaspoon of corn flour (mixed with % cup water) Apinch of sugar Procedure Heat the oil in a frying pan Add the dry red chillies ‘Add the spring onion and cabbage Stir for about %a minute Add all the other vegetables Add the Schezuan sauce Cook for 1 minute Add the com flour paste, sugar and salt Mix well and allowitto boil just once ADVAIT'S TIP You can use any vegetables for this recipe. STIR FRIED CHINESE GREENS This is super healthy and super easy to make. Ingredients 1 cup of washed spinach leaves vcup of bean sprouts 1 cup of pakchoi, cutinto wedges 1 tablespoon of soya sauce ‘va tablespoon of sesame oil Salttotaste Procedure 1 Heatthe oil Add the bean sprouts and stir fry for a few seconds Add the spinach and pakchoi and stir fry on a high flame to prevent it from turning dark Keep stirring until the greens soften and tum bright green Add soya sauce and salt ADVAIT'S TIP You can add toasted sesame seeds and/or chopped garlic as well.GREEK SALAD (Serves 2) Ingredients 1 cup of roughly shredded iceberg lettuce 1 cup of roughly shredded romaine lettuce 1 thinly shredded small onion ¥%a cup of crumbled Feta cheese 6 dried black olives 1 diced medium tomato 1 diced small cucumber Forthe Dressing Yea tablespoon of balsamic vinegar 1 tablespoon of extra virgin olive oil 1 tablespoon of chopped parsley Salt and freshly ground black pepper (to taste) Yea tablespoon of sesame oil (optional) Procedure 1 Tossallsalad ingredients well 2 Pourthe dressing 3 Tossagain BABY SPINACH & CHICKPEA SALAD Ingredients 2 cups of baby spinach (washed and shredded) 1 diced cucumber 2 large tablespoons of boiled, salted chick peas 2 tablespoons of pomegranate 1 tablespoon of caramelised walnuts (optional - you could also use any other nut) Yaa diced yellow pepper Yaa diced red pepper For the Orange-Honey Dressing Yea cup of orange juice Yacup of honey 2 tablespoons of lemon juice Saltand pepper (to taste) ADVAIT'S TIP You can substitute red beans for chick peas! Procedure 1 Tossallthe salad ingredients together well 2 Pourthe dressing 3. Tossagain RED BEAN SALAD Ingredients 1 cup of boiled, salted red beans 1 finely chopped onion 1 chopped tomato 2 tablespoons of fresh cilantro Ysa chopped green pepper Ya cup of iceberg lettuce Forthe Dressing 1 tablespoon of lemon juice Saltand pepperto taste Procedure 1 Tossall the salad ingredients together well 2 Add the dressing 3. Tossagain ADVAIT'S TIP You can even throw in a tablespoon of regular grated cheese over this salad. SALADS‘WHAT MORE CANIADD?’ SALAD As the name suggests, you are free to add anything that you want to. Ingredients 2 small cups of boiled vegetables (carrots, beans, potatoes, cauliflower, peas, corn etc.) 2 tablespoons of finely chopped celery 1 cup of shredded iceberg lettuce ‘han orange (de-seeded and segmented) Ahandful of halved green and black grapes 1 tablespoon of pomegranate seeds 3 chopped gherkins 4 chopped black olives 1 tablespoon of walnuts 1 tablespoon of raisins For the Dressing Yaa cup of mayonnaise Yaa cup of freshly squeezed orange juice Juice of Ysa lemon Saltand pinch of sugarto taste Black pepper (optional) Procedure 1 Mixthe vegetables 2 Whisk the mayonnaise, lemon juice etc. ina bow! 3 Pouroverthe salad and toss well PASTASALAD My Mini Meal Ingredients 2 cups of penne pasta 1% cup of steamed broccoli florets 4 chopped garlic cloves 4 tablespoon of olive oil Saltand peppertotaste Procedure Boil the pasta in salted water When cooked (but still irm), remove and keep aside Cook the broccoli and putit aside when still firm ‘Sauté the garlic in a pan until itis golden but not burnt Add the pasta and broccoli and toss. Tum offthe gas Add salt and pepper ADVAIT'S TIP You can add sweet corn as well, if you likeYou can get whole wheat wraps from any store or look at other options like tortilla wraps and mixed grain wraps. TEPPANYAKI COTTAGE CHEESE WRAP OnaBed of Greens Ingredients 1 cup of cottage cheese (low fat, full fat or normal, ready-made options) 1 tablespoon of sliced ginger 1 tablespoon of garlic shreds 1 tablespoon of coriander leaves 1 teaspoon of chilli flakes 2 tablespoons of Teriyaki sauce 2 tablespoons of light soya sauce 1 teaspoon of honey 1 level tablespoon of vinegar Salt and pepper to taste 2 teaspoons of cormflour cup of water Forthe Greens You can use any greens you like 1 handful of pakchoi Halfa bunch of spinach Yea cup of Chinese cabbage Procedure Heatthe oil Fry the ginger, garlicand chilliflakes for 5 minutes until crisp Add the rest of the ingredients Bring the mixture to a boil and thicken with the cornflour (dissolved in water) Add the cubed cottage cheese into the sauce Putthe readymade wrap ona skilletwith a touch of oil Spoon the hot mixture into it, rollit, and enjoy! STIR FRIED VEGETABLE WRAP WITH TOFU Ingredients Yea cubed red pepper Yea cubed yellow pepper Yaa cup of blanched broccoli florets 1 tablespoon of chopped garlic (or 1 teaspoon of garlic powder) 2.chopped spring onions (not the leaves) 1 cup of crumbled tofu 1 teaspoon of chilli flakes 3 teaspoons of oyster sauce 3 tablespoons of light soy sauce 1 teaspoon of black bean sauce 1 tablespoon of vinegar Saltand pepperto taste Procedure Heat the oil Add garlic and onion and stir fry fora few seconds Add the sauces and the seasoning Add the vegetables and the crumbled tofu Stirfora few minutes on medium heat Spoon over a heated wrap and enjoy! POTATO WRAP Ingredients mashed boiled potato *Acup of boiled green peas 1 chopped green chill 1 finely chopped small onion Ysa teaspoon of chilli powder YAteaspoon of garlic powder Yteaspoon of ginger powder 1 teaspoon of lemon juice Salt and pepper to taste 2 tablespoons of coriander leaves (optional) ADVAIT'S TIP Feel free to add a tablespoon of grated cheese if you like! Procedure 1 Mix the potatoes, green peas, green chillies, seasoning and salt Gently stir fry in a tablespoon of oil for a few minutes Switch offthe gas Add the lemon juice (and grated cheese, if you choose to use it) Heat the ready wrap ona skillet Spoon the hot mixture into it, roll and enjoy!CORN ON THE COB This takes just 5 minutes to prepare and cooks in 15 minutes! Ingredients 3 cobs of sweet corn 1 tablespoon of butter Procedure Remove the stems of the corn and cleanit Drop the corn in salted boiling water and boilit only for 10-15 minutes Remove itfrom the water Dabitwith paper Smear the com with butter and rub with a mixture of pepper (or chilli powder) and lemon juice Enjoy! QUICK ENCHILADAS WITH REFRIED BEANS Ingredients 3 tortillas (buy readymade froma store) 4 tablespoons of tomato ketchup 2 chopped tomatoes 1 chopped green pepper Ysasmallonion 1 tin of refried beans 1 chopped spring onion 1 cup of shredded lettuce leaves 2 tablespoons of chopped cabbage (optional) Salttotaste 1 tablespoon of chilli sauce Procedure 1 Mix the chopped tomatoes, spring onion, capsicum, lettuce leaves, cabbage and salt 2 Add the ketchup and chilli sauce to the mixture Warm the tortilla overa pan Toss it over a stove till warm along with the refried beans In each tortilla, put the warmed vegetable mixture along with the refried beans ADVAIT'S TIP Sprinkle with grated cheeseSlicing: The ingredients are cut into thin slices. The thickness depends on whatis specified in each individual recipe. Shredding: The ingredients are stacked like a pack of playing cards and then cut into thin strips. For example, spinach, lettuce, cabbage etc. are all shredded. Parboil: To parboil means to partially cook food by boiling it briefly in water. This is a time-saving technique used for vegetables such as carrots, baby cor etc., which usually take a long time to cook. If parboiled, the vegetables can be added at the last minute with quick cooking in preparations like stir fries. Parboiling ensures that all the ingredients completely cook at the same time. Blanch: To blanch means plunging food (usually vegetables and fruit) into boiling water for a very short time, then into cold water to stop the cooking process. Blanching is done to loosen skins (as with peaches and tomatoes) and also to heighten colour and flavour (e.g. blanching spinach). Stir Frying: For stir-frying, the food to be cooked is first cut into bite-sized pieces so as to ensure that maximum surface area is exposed to heat while stir frying. Thus, food cooks quickly and evenly. Heat oil in a pre-heated paniwok over a high heat, throw in the ingredients and constantly stirand toss them for a short time. In stir-frying, timing is very important as over-cooking willtumn the food into a soggy mess. When correctly done using very litle or no water at all, the food will turn out crispy and wholesome. Blender: This is useful for making soups, sauces, fruit and vegetable juices. It works at different speeds and incorporates air while working which heightens the food. Simply stir to restore colour. Boiling and Simmering: Boiling happens when food is cooked in a liquid (usually water) at a temperature of 100C/212F. Aslower bubbling movement - with the bubbles breaking the surface - is known as simmering, and is used to make stocks, soups and sauces. Boiling helps to cook and soften the food, making it more digestible, Deep Frying: The cooking of food by total immersion in pre-heated oil is called deep frying. Itis done at 340F-375F/160C-190C. With the exception of potatoes, most foods that are deep fried require a coating to protect the surface from intense heat and to prevent the escape of liquids and nutrients from the food, by controlling the speed of heat penetration. When deep frying, the temperature of the oil should be correct. Always fill the pan only to half its size, as you do not want the oil to overflow. Furthermore, never cover the vessel in which you pour oil for frying. Steaming: The cooking of foods in moist heat is known as steaming. It is an economical and nutritious method of cooking. The food to be steamed should not come in direct contact with the boiling water COOKING GLOSSARYapa