Watermelon Rind Magic

Watermelon Rind Magic

Watermelon, like the cucumber, is edible, including the green skin and the white parts that usually end up in the bin. Watermelon rind might be less flavorful but nutritionally, they are no garbage. 

Actually the rinds might just be the most nutritionally loaded part of a melon.

Watermelon juice contains Citrulline, an amino acid and natural antioxidant. This is found more in the skin and rind than the red pulp.

Citrulline converts to Arginine, which is vital to the heart and improves circulation

Citrulline can help boost blood flow and some reports suggest it can help treat impotence. It has also been shown to help athletes reduce muscle soreness.

We always used the rind to make dosas and idlis. Then gradually I came across a lot more interesting recipes. I tried them out and they all tasted awesome. The kheer and halwa is a great hit in my house. So get on with it. Pull out your ladles and pans and get started on a new health trip. Forget about counting calories. Watch your portion size, meal timings and the placement of food items at different times of the day.

Kheer

The kheer lover will lick this up!

Ingredients

Watermelon rind (grated) – 1 cup

Milk – 1 cup (can add more)

Milk powder -  2 to 4 tbsp

Jaggery powder – ¾ cup

Broken Cashewnuts – 2 tbsp

Raisins – 2 tbsp

Salt – a pinch

Ghee – 1 tsp

Method

Heat ghee in a pan

Saute the rind in it for 2 to 3 mins

Add milk and cook it for about 10 mins till soft

Add milk powder and mix well

Remove from heat and cool

Add jaggery powder (increase or decrease according to taste)

Add the nuts and raisins and mix well

Serve chilled

Halwa

I don't have to say anything about this one. After this, I don't enjoy dudhi and gajar halwa any more. This has got too much fibre that makes me feel good

Ingredients

Watermelon rind (grated) – 1 cup

Milk – ½ to 1 cup

Milk powder - 3 to 4 tbsp

Jaggery powder – ¾ cup

Broken Cashewnuts – 2 tbsp

Raisins – 2 tbsp

Salt – a pinch

Ghee – 2 tbsp

Method

Heat milk

Add the rind. Cover and cook for about 10 mins till soft

Add milk powder and mix well

Keep stirring till the mixture becomes dry

Add jaggery powder (increase or decrease according to taste) and mix well

Add the nuts and raisins and mix well

Add ghee. Keep stirring the mixture on slow flame for about 10 mins till well roasted

Serve hot

Chutney

This is an instant and very versatile chutney. Goes with everything from bhakris and mathri to even idlis and dosa, especially when the dosas are slightly sweetened. 

Ingredients
Watermelon rind (grated) – 1 cup

Coconut oil – 1 to 1½  tbsp

Red Chilies – 2 or 3

Hing – ¼ tsp

Ginger-garlic paste – 1 tbsp

Red Chili powder – 1 tsp (vary according to taste)

jeera – 1 tsp
Jaggery powder - 1/4 cup
salt - to taste

Method
Heat oil in a pan
Add jeera, hing, ginger-garlic paste and the red chilies 
Add the grated rind, salt and chili powder and fry for about 5 mins
Add little water, cover and cook for about 15 mins till it is just tender
Add jaggery powder and mix well on low flame
Keep mixing and cooking on low flame till the mixture becomes dry and oil leaves the sides
Cool and store in the refrigerator for about a week   

Jam

If looks could kill!

Ingredients

Watermelon rind - 1 cup

Jaggery powder - 4 tbsp
Orange zest - 2 tbsp (heaped) 
juice of a quarter of a lemon

Cinnamon stick - 1

Method
Remove the green parts off the rind  and cut 
Add  enough boiling water to submerge them 
Cool and store in the frig overnight

Drain off the water reserving about 1/2 cup water
Bring it to a boil over medium heat

Lower the heat and allow it to simmer for 10 minutes

Add the jaggery powder and stir till it dissolves

Add the cinnamon, orange peel and lemon juice and cook on low heat

Stir the mix occasionally for an hour over very low heat keeping the vessel partially covered (add water if you feel the fluid is drying up before the watermelon rind is cooked through. It is cooked through when it turns translucent).

Gradually the liquid will thicken and deepen in color

Idli

You can't take away the idli from a south Indian

Ingredients

Rice – 1 cup (1/2 cup each brown and white rice)

Udad dal – 2 tbsp  cup

Rice flakes – ½ cup

Methi seeds – 1 tsp

Jaggery powder – 1 tsp

Watermelon rind – 1 or ¾ cup as required for grinding

Method
Wash and soak dal and rice together

Soak rice flakes in water 10 mins before grinding

Make a thick batter

Let it ferment for 5 to 6 hrs

Make small thick pancake like dosas

Dosa

Nothing like a healthy dosa breakfast

Ingredients

Rice – 1 cup (1/2 cup each brown and white rice)

Udad dal – 2 tbsp  cup

Rice flakes – ½ cup

Methi seeds – 1 tsp

Jaggery powder – 1 tsp

Watermelon rind – 1 or ¾ cup as required for grinding

Method

Wash and soak dal and rice together

Soak rice flakes in water 10 mins before grinding

Make a thick batter

Let it ferment for 5 to 6 hrs

Make small thick pancake like dosas

Pickle

You don't need a reason to eat this. An any-time bite

Ingredients

Watermelon rind (only the white part) – 1 cup

Apple Cider vinegar and White vinegar (I used red wine vinegar) – ¼ cup each

Jaggery powder – ¼ cup

Cinnamon – 2 pcs

Cloves – ¼ tsp

Method

Cut the rind into pieces

Soak in brine overnight

Next day, drain it and wash in water

Drain again

Combine the rest of the ingredients and boil for 5 mins

Add rind and cook for about 20 mins till it is translucent

Cool and pack rind in glass bottles

Add some of the liquid

Salad

It's just too healthy. So indulge!

Ingredients

Watermelon rind - 1 cup

Green and red capsicum - 1/2 cup

Carrots - 1/4 cup

(All veggies to be cut into thin long strips)

Balsamic vinegar - 11/2 tbsp

Method

Mix all the veggies

Add balsamic vinegar and mix slowly

Serve cold 

Pulao

A healthy variation to the usual pulao

Ingredients

Brown rice (cooked) - 1/2 cup

Watermelon rind (pieces) -  1 cup

Green peas - 1/2 cup
Capsicum (red and green) - 1/2 cup
Water - 1/2 cup
Oil or ghee - 1 tbsp
Mixed garam masala (whole) - 1 piece each

Method

Heat 1/2 tbsp oil

Add the whole spices

Add vegetables and little salt

Cook till the veggies are just tender

Heat 1/2 tbsp oil

Saute the capsicum

Add cooked veggies and mix well

Add brown rice and mix carefully

Serve with curd and curry of your choice

Smoothie

A sure-shot winner in this heat

Ingredients

Watermelon rind (small pieces) -  1 cup

Mango pieces - 1/2 cup

Dates – 3 or 4
Water - 1/4 or 1/2 cup
Method

Blend them all in a mixie

Serve chilled

Fritters

Enjoy it guilt-free with a cup of tea or coffee for breakfast or a 5 pm snack

Ingredients

Watermelon rind (grated) - 1 cup

Besan - 1/2 cup (Quantity of besan and oats will vary slightly depending on the moisture content of the rind)

Oats - 1/2 cup

Green chilies - 2

Fresh coriander leaves - 1 tbsp

Salt - to taste

Method

Combine grated rind with all the ingredients

Coat an appe pan with little oil

Drop spoonfuls of the mixture into each cavity

Cover the pan

pour a drop of oil on each fritter and flip it over

Let it cook till crisp 

Parantha

You can't go wrong with this

Ingredients

Watermelon rind (grated) - 1 cup

Wholewheat flour - 1 cup (Quantity will vary depending on the moisture content of the rind)

Green chilies and garlic (crushed) - 2 tbsp

Fresh coriander leaves - 1 tbsp

Salt - to taste

Method

Combine grated rind with all the ingredients except flour

Add flour gradually to form a dough

Let it rest for 10 mins

Roll out to make paranthas

Fry with little ghee on either sides till crisp

Serve hot with a bowl of fresh curds for breakfast 

Sabzi

Goes really well with steamed brown rice, dal and fresh curds. My comfort food!

Ingredients

Watermelon rind (pieces) – 1 cup

Ginger – garlic paste – 1 tbsp

Mustard seeds – ½ tsp

Cumin seeds (jeera) – ½ tsp

Methi seeds – ½ tsp

Hing – ¼ to  ½ tsp

Green chilies (slit) – 2

Red chili powder – 1 to 2 tsp

Turmeric powder (haldi) – ¼ tsp

Oil – 1 tsp

Coriander leaves (for garnish) – 1 tbsp

Method

Heat oil

Add jeera and methi seeds

When they splutter add ginger– garlic paste, hing and green chilies

Add the rind and mix well

Add salt and chili powder according to taste

Add little water and cook on medium heat for about 20 mins till done

Garnish with coriander leaves 

Black Rice Pasta With Chipotle Chicken

                         Black Rice Pasta
Just the mention of black rice pasta gives the impression of a super nutritious, complex carb and protein rich meal. Black rice or purple rice has the greatest nutritional value with 18 amino acids, minerals and vitamins like copper, iron, zinc and carotene. 

Ingredients
Pasta (raw) - 1 cup
Vegetables (chopped) - 1/2 cup
Ginger flakes - 5
Ginger - 1"
Salt
Black pepper powder or red chili flakes   

Method

Chop the vegetables

Cook the pasta in boiling water for 5 to 7mins till done but still firm
Switch off the flame and let it remain in the hot water till it is done

Drain and keep aside

Heat olive oil in a non-stick pan

Add grated ginger and finely cut garlic
Add vegetables of your choice

Stir fry for 5 mins

Add salt and black pepper or chili flakes

Add more or less according to your taste

Add the pasta and mix carefully

                                            Stir-fried Veggies

Ingredients
Veggies (of your choice) - 2 cups
Salt
Black pepper powder

Coconut or olive oil - 11/2 tbsp

Method
Heat oil
Add veggies and saute for 5 to 8 mins till just about tender
Add salt and black pepper powder

                                          Chicken Chipotle

Ingredients
Chicken breasts - 200 gms
Coconut oil - 1 tbsp
Onion - 1
Garlic flake - 2 to 3
Tomato - 1
Chipotle paste - 4 to 5 tbsp (depending on your spice level)

Method
Heat oil
Add chopped onion and garlic flakes
Saute till it becomes soft
Add chipotle paste and mix well
Add finely cut tomatoes and saute
Add little water and let it cook for 10 mins on slow flame
Add chicken pieces and mix well
Add little more water and cook for 10 mins till its done

                        Health Benefits of Black Rice

Full of Antioxidants

Anti-inflammatory

Fibre

Low GI - helps to prevent diabetes

Diabetic friendly
Heart healthy

Vitamin E rich

Helps in detoxification

Promotes digestive health

Helps in weight control

Gluten free

Varied health benefits

Good for kidneys, stomach and liver

Good for the eyes. Prevents degenerative problems of eye

Helps prevent skin from damage by pollutants or sun. Prevents ageing of skin and decreases wrinkles, dark spots and fine lines. Restores skin elasticity and maintains firmness

Paan Shooters

Paan Shooters

Ever since I've discovered the joy of eating betel leaves (paan) in exciting ways, there's no end to my experimenting. Right from Chocolate Paan with healthy ingredients and Chocolate Paan Bites to now Paan Shots, the list is growing. 

This one is great as just a cool, refreshing summer drink, an appetizer or a sweet ending to a meal. Any way, it satisfies my sweet cravings. My friends just love the different creations with paan. Finally, we've all found a healthy solution for our sweet cravings. While Paan Shooters are non-alcoholic, you can add a dash of vodka to make it an exciting apertif. Enjoy your drink.

   

Ingredients

Betel Leaves (Calcutta dark green lotus shaped variety) – 4

Paan masala – 2 tbsp (heaped)

Gulkhand – 3 tsp

Cloves – 2

Fennel seeds (saunf) – 2 tbsp

Ice cubes 20

Water – ½ to ¾ cup (depending on consistency required)

Vanilla ice cream – 2 scoops (can add more according to taste)

Method

Grind all ingredients in a mixie adding water as required

Strain the mixture

Add ice cream and more ice cubes and water and give a final blend

Serve chilled before or after meals

Health Benefits of Betel Leaf

Calcium rich

Contains Vitamins A, C, B1, B2 and B3

Improves appetite

Improves digestion

Reduces acidity

Has a component that reduces blood sugar

Said to increase metabolism

Helps in weight loss

Mouth freshener

Good for oral health

Aphrodisiac

Brown Rice Breakfast - South Indian Style

Breakfast With Brown Rice

 South Indian breakfast is synomymous with Idli, Dosa and Upma. But it goes beyond that. Of course, these are my favourites too. They make for a satisfying meal but there are lesser known ones that are equally tasty and filling. Rice for me is always brown rice most of the times except for the occasional biryani or pulao. So I was delighted when I spotted brown rice vermicelli at a food store.

While white rice vermicelli is easily available, the brown rice one is available online or in select supermarkets. I have bought mine from Westside (Kala Ghoda) and Foodhall at Palladium. One has to just soak it in very hot water for about 20 mins and drain off the water. It's ready to be used. It can also be prepared at home, a tedious process though. Some time soon, I'll carry a post on that. These are my hot favourite breakfast recipes with vermicelli. 

Breakfast In A Bowl

Ingredients
Brown Rice vermicelli (soaked and drained) - 1 cup
Coconut milk - 3/4 cup
Palm Jaggery (any organic variety is good) - 1/4 cup
Cardamom powder - a pinch

Method
Take 3/4 cup of the dried vermicelli. Soak it in hot water as mentioned above for about 20 to 25 mins. Drain off the water.
Dissolve jaggery in coconut milk. Add cardamom powder to it. Add the vermicelli and refrigerate it for at least an hour. Enjoy it cold. Perfect for the summers.

Vermicelli Stir-fry

Ingredients
Brown Rice vermicelli (soaked and drained) - 1 cup
Coconut oil - 1 tsp
Split and skinned black gram (urad dal) - 1 tsp
Mustard seeds - 1/2 tsp
Curry leaves - 2 tbsp 
Dry red chilies - 1 or 2
Salt - to taste

Method

Heat oil

Add mustard seeds

When it splutters, add black gram, curry leaves and chilies

Keep the flame low

Add vermicelli and saute for 4 to 5 mins

Serve hot

(The two dishes complement each other. I love to eat the two together for a wholesome and satisfying breakfast)

Health Benefits Of Brown Rice

Helps in weight management

Anti-diabetic
Anti-inflammatory properties
Gluten free
Promotes heart health
Energy booster

Health Benefits Of Palm Jaggery

Energy booster
Active body cleanser
Anti-inflammatory
Has low GI, so does not spike blood sugar. Can be used by diabetics
Rich in iron - prevents anemia

Has magnesium and potassium too

Useful in combating cough and stomach ailments like indigestion, acidity and constipation