Sunday, November 19, 2017

Home made meals : Improve healthy food dose with Sardine Curry, brown rice and shrimp sabji

We recently were blessed with an angel. She is 4 months now. It has not only changed our life but it has also ensured that we quickly change to healthy lifestyle. One of the biggest changes has been in the choice of food. Suggestion from friends, families and google has been a big influence also. But given the busy schedule, my wife decided to finally call it quits and focus her energy on growth of our angel.

We tried different options by getting external help for food and home cleaning. But the biggest realization we had is that home cooked food is the best when cooked properly. So when baby is taking rest or when one of us is around, we decided to take back the challenge of cooking fresh food at home.
As we scanned our diet charts and cooking styles, one of the biggest things we wanted to try was home cooked fish gravy. Based on our taste and the list of fishes commonly eaten at home, we finally narrowed down on sardines as the first option to explore.

Various researchers have publicized that fish provide an assortment of nutrients that are important for baby's development since key nutrients omega-3 fatty acids – DHA and EPA – are difficult to find in other foods. Fish is also short in inundated fat and great in protein, vitamin D, and other nutrients that are essential for a baby's health that is passed through mother’s milk

Note : We have been advised to avoid shark, swordfish, king mackerel and tile-fish since they have high mercury levels and are not good for new-borns growth
We found an interesting information about sardines at

[ Sardine contains 2.9 milligrams of iron per 100 grams. Sardines do provide a good bit of iron. Two-thirds of a cup of sardines, about one hundred grams, provides a woman about sixteen percent of her daily iron requirement. Sardines are also a rich source of other minerals and of beneficial Omega 3 fatty acids, making them a great choice in a healthy diet] 

So today's home made healthy meals is sardine curry, prawn sukka (shrimp sabji) and brown/white rice. Here are the steps i followed with guidance from my mother

Ingredients for Sardine Curry

  • Sardine -We tried this recipe with10 nos
  • Cilantro - 2 tbsp, chopped
  • Salt -1 tsp
  • Turmeric powder - 1/4 tsp

Ingredients for Sardine ground paste
  • Coconut - 1/2 cup
  • Coriander seeds - 1&1/2 tbsp
  • Dry red chilies - 4 to 5
  • Black pepper cons - 5
  • Cumin seeds - 1 tsp
  • Mustard seeds - 1/4 tsp
  • Fenugreek seeds - 1/4 tsp
  • Garlic - 5 pods
  • Turmeric powder -  1/2 tsp
  • Tamarind paste - 1 tbsp
  • Salt as per taste

PREPARATION Steps for Sardine Curry

  • Clean and wash the sardine fish thoroughly in the water. We were lucky that we got freshly cleaned fish. Do note that this fish is smelly
  • Add 1 tsp of salt and 1/4 tsp of turmeric in the fish . Mix well and marinate for at-least 10 to 15 minutes.
  • Now add all the ingredients of the "grounded paste" column into the blender and blend it into smooth paste.
  • Take out the grounded paste into one pot and add about 1/2 cup of water. check the consistency of the gravy, add in more water if needed.
  • Bring the gravy to boil, then add chopped cilantro. Mix well
  • Now add marinated fish. Cover with lid and cook on medium flame till fish is properly cooked.
Sardine fish curry is ready to serve. Now it is the time to start with preparation for
prawn sukka (shrimp sabji)

Ingredients for Prawns sukka
  • Small sized prawns, cleaned and deveined (remove the main central vein from a shrimp or prawn) – 1 cup
  • Onion,chopped - 2 big
  • Turmeric powder - 1/2 tsp
  • Red chilly powder – 1&1/2 tsp
  • Garam masala powder - 1/2 tsp
  • Coriander powder - 1tsp
  • Cumin powder - 1/2 tsp
  • Ginger paste - 1/2 tsp
  • Garlic paste - 1/2 tsp
  • Cumin seeds - 1/2 tsp
  • Curry leaves - 7
  • Salt to taste
  • Oil - 3 tbsp
  • Cilantro – 2 tbsp

  • Wash the prawns thoroughly in the running water after they are cleaned.
  • Chop the onion and cilantro.
  • Place pan on medium flame and add oil into it.
  • When oil heats up, add chopped onion.Fry till onion becomes soft.
  • Then add ginger and garlic paste.Fry till raw smell goes off from the paste. 
  • Add all dry masala powder .Fry for 2 minutes
  • Now add prawns and salt. Cover and cook till the prawns are cooked well.
  • You can add little water,which will help the prawns  to cook fast.
  • When prawns are cooked, uncover the pan and try to remove the water from the mixture by turning flame medium to high flame.
  • If you do not want the masala to be dry, then no need of this step.
  • Lastly mix in the chopped cilantro.
This prawns  sukka is ready. We sometimes have tried with chapathi or just with the plain white/brown rice. today we have cooked sardines curry but if you are in a hurry then dal rice and prawns sukka also makes a good combination

Since brown rice has the characteristics to inspire milk creating hormones in women, i am trying to put  a habit to it. We realized that there are many varieties of brown rice, so we finally narrowed down the organic brown rice which is easy to cook and is the healthiest.  

we did enjoy our home made sea food party. What other foods you feel is good for new mothers?
If you are looking for iron rich dishes, then do check here

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