CitySaheli asked health expert Anita Mirchandani for the healthy picnic treats she loves.  She provided us with the following traditional South Asian favorites, each with a modern and healthy twist!

Chicken Tikka Wrap
Take 1 medium sized whole-wheat wrap. Top each slice with chicken tikka pieces. To make chicken tikka, cut boneless, skinless chicken breast into cubes, marinate for a minimum of 4 hours in nonfat yogurt, red chili, a pinch of salt, curry powder, 1 teaspoon garlic and 1-2 teaspoons freshly grated ginger and bake for 24-30 minutes (until tender yet cooked). For the best results, marinate overnight.  Add shredded lettuce, chopped red onions, and a teaspoon of spicy brown mustard.

Sweet Potato Chaat
To make this delicious mix, you need to buy a packet of sev (thin, crispy pieces that you put on top of the main ingredients) as well as a sweet chutney also known as bhel chutney. Mix chickpeas, chopped sweet potato (boiled and cooked), chopped red onion, bhel chutney and nonfat yogurt. The yogurt should be mixed with a 1 tablespoon milk, 1 teaspoon sugar, 2 teaspoons chaat masala (you can purchase this as a packet) and a pinch of salt to make it a thinner consistency than yogurt.  Sprinkle the sev on top.

Moong Salad
Boil Moong dal (small, olive green colored). Once cooked, drain and mix with pinch of salt, chopped onion and 2 teaspoons of fresh lime juice.  Add chaat masala to taste.

Spinach Patties
In a saucepan, cook spinach, shredded carrots, grated onions, finely chopped potatoes, 2 tablespoons chaana dal (a type of legume you can find at Indian grocery stores), and chopped tomato in 2 tablespoons water.  Add a pinch of salt, 1 teaspoon each of freshly grated garlic and ginger, 1 teaspoon each of tumeric, curry powder and fresh cumin. Cook until all the ingredients are mushy and until the dal is soft as well. Turn the heat off and use a hand-mixer to combine the ingredients more finely. Add breadcrumbs to the mixture and then combine until the ingredients are dry. Make whatever size patties you desire and grill in a pan with a teaspoon of olive oil. Serve with ketchup or make a sandwich out of the patties!

Chutney Sandwich
Take 2 slices of whole wheat bread, spread 1-2 tablespoons mint chutney on each slice, add a slice of provolone or swiss cheese, sliced cucumber and sliced tomato with a sprinkle of garlic salt and black pepper.

If you have recipes that you would like to share with your sahelis, please send them to recipes@citysaheli.com .  CitySaheli will post them this summer to make sure all our sahelis are totally prepared for barbecue season. 

Paneer Kebabs (For the Indian Veggie Lover).   CitySaheli loves these since it is easy to prep and you can use colorful veggies to make the entrée appealing to the eyes and the mouth. 

Spicy Chicken or Turkey Burgers.  There are many of us who opt out of Red meat.  The combination of spices makes this burger a must for this barbecue season!  Garnish with Imli chutney and this will make splashes at your next party.  

Mexican-style corn. Craving Café Habana corn?  Dubbed as probably one of the best corn on the cobs out there, here is a recipe that comes close to the original. To give it that South Asian touch, use red mirch to spice the corn as well.

Grilled Sweet Potato Salad.  Are you vegan and want a potato salad that has punch and no mayo?  This recipe from epicurious is a saheli favorite.   Add more cumin if you like the smoky taste. 

Five-Minute Chickpeas

2 tbsp grapeseed oil
2 tbsp finely chopped garlic
2 tbsp finely chopped ginger
1 tbsp cumin seeds
1 tbsp mustard seeds
1 tbsp dried fenugreek leaves
1 tbsp coriander powder
¼ cup chopped fresh tomatoes
1 green chili, finely chopped – optional
1 tbsp salt
2 cups cooked chickpeas
¼ cup chopped fresh cilantro

Place the oil, garlic, and ginger in a non-stick skillet over medium-high heat and cook for 30 seconds. Add the cumin seeds, mustard seeds and cook for 10 seconds. Add fenugreek leaves, coriander powder, tomatoes, green chili, and salt. Reduce the heat to medium-low and cook for 2 minutes, stirring regularly. Add the chickpeas to the skillet and cook for 2 minutes. Turn the heat off, cover the pan with a lad, and let it sit for a few minutes before serving. Garnish with a sprinkle of cilantro. Serve with brown rice.

 Healthy Rotis (Makes 8 rotis)

This is my signature roti. I invented these healthy rotis when I found out my son might have allergies to processed food. I knew the great health benefits of spinach, broccoli, and lentils, and I wanted him to eat these ingredients every day. Since he is a picky eater, I blend all these into my roti dough. He loves my healthy rotis and eats them with homemade yogurt. I taught my husband, Brad, how to make these and he takes them on his hiking trips.

2 cups whole wheat flour
1 tsp garam masala (see page xx)
1 tsp chana masala (see page xx)
1/2 tsp salt
1/2 tsp pepper
1/4 cup fresh or frozen chopped spinach
1/4 cup finely grated or finely chopped broccoli
1/4 cup cooked mixed lentils
1/2 Tbsp grated ginger
1/2 cup water (add more if needed)

Combine all the ingredients in a bowl and knead until it has a soft smooth consistency like pizza dough. Take a piece of dough about the size of a golf ball and form it into a round shape. Dust your working surface with flour so the dough doesn’t stick. Using a rolling pin, roll the ball into a thin patty (like a tortilla).

Place a non-stick pan over medium heat, and gently place the roti in the pan. When you see some small bubbly spots, flip the roti and cook the other side. When there are brown spots on both sides, the roti is ready.

Note: Instead of cooking lentils from scratch, use canned lentils and freeze what you don’t use for next time.

Everyday Stir-Fry (Sabji)  (Serves 4)

Sabji means “vegetable dish.” When my father came home from work at the end of the day, he always asked as he entered the door, “What sabji is made today?” When I tell my daughter that sabji was made every day in my mother’s kitchen, she wonders how people in the village lived eating sabji so often. It’s hard for her to understand that when food is scarce and there are not too many options, one becomes thankful for whatever food is available.

2 Tbsp grapeseed oil
1 onion, chopped
2 Tbsp finely grated ginger
1/2 cup chopped tomatoes
1 green chili, finely chopped
1 Tbsp garam masala
1 tsp salt
1 lb green beans, chopped
1 lb Chinese cabbage, chopped in bigger chunks

Place the oil, onion, and ginger in a wok or a non-stick skillet over medium-high heat and cook for 4 minutes. Add the tomatoes, chili, garam masala, and salt, and cook for 3 minutes. Add the green beans, reduce the heat to medium, and cook until the beans are tender, about 3 minutes, stirring regularly. Add the Chinese cabbage and cook for 2 minutes.

Turn the heat off, cover with a lid, and let it sit for a few minutes. Serve over rice or noodles.

Note: To add nutrients and crunch, sprinkle 1 Tbsp of flaxseed overtop before serving. For a meat stir-fry, add 1 lb diced boneless chicken breast with the tomatoes; return to a simmer and continue with the recipe.

Green Cardamom
Molded cardamom seeds are similar in taste to eucalyptus and lemon. It is often used in sweets and dairy-based drinks. This popular spice is beneficial on two levels; it stimulates digestion and refreshes your breath!

Chilies
Besides making your food burning hot, red and green chilies contain a significant amount of vitamin A and C. They are also known to facilitate digestion and prevent dehydration by stimulating the sweat glands.

Cinnamon
Cinnamon is a favorite in desserts and drinks because of its sweet, mild and delicate flavor. Grown in Sri Lanka, China and South India, this aromatic spice is warming and stimulating. Its antiseptic qualities are useful when you have a mild cold and don’t feel like taking prescription drugs.

Cloves
This dry flower has a strong aromatic, sweet taste and is often used in chutneys and teas. Its oil is antiseptic, cleansing and capable of alleviating tooth pain, while the dry form of clove is warming, good for digestion and effective against colds.

Coriander
Coriander is to Indian cuisine what parsley is to Scandinavian cooking and basil is to Italian gastronomy. Besides being easy to grow and convenient to use in all kinds of dishes, Coriander stimulates digestion and has a cooling effect on the body.

Cumin
These seeds have a very rich, warm and mild flavor with a smoky aroma that works wonders in dal soups and raitas. A native East Indian spice, Cumin is said to treat anything from a common cold to acute stomach problems!

Fennel
Fennel tastes a little bit like licorice and is often used in Kashmiri, Punjabi and Bengali gastronomy. It is equally common to chew some fennel along with grated coconut after a meal to benefit from its digestive and gas reducing qualities.

Fenugreek
This green plant is turned into a slightly bitter spice best used in salads, soups and veggie dishes. Don’t roast the seeds too long or they will become dreadfully bitter. Fenugreek is known for its warming and absorptive qualities.

Kari leaves
Kari, actually an herb and not a spice, has a balmy aroma similar to that of lime. The leaves are used fresh and are very common in South Indian cooking, while the molded version is a key ingredient in masala powders. Kari leaves are said to be good antioxidants as well as a secret to healthy and long hair!

Nigella
The pepper-like flavor of these black seeds is released when fried, usually in ghee or oil. Nigella is best used in pickles and pakora doughs and is famous for reducing blood pressure and flatulence. Supposedly elephants eat them to ease digestion!

Mustard
Mustard seeds are common ingredients in Indian food, but they can also be turned into oil and used for massage! Its digestive value should not be overrated as too much of this brown paste can cause headaches.

Saffron
Saffron is grown in Kashmir, Spain, Portugal, and China. The expensive “King of Spices,” which is mainly used to color and flavor desserts and rice dishes, is sweet, cool and somewhat potent.

Tamarind
Tamarind’s brown and juicy fruit pulp is often thrown into sauces, chutneys and stews to give them a bittersweet taste. This spice cools the body, helps with digestion and is good for the heart!

Turmeric
While this wood scented, yellow colored spice doesn’t really influence the flavor of a dish, it adds a nice nuance to rice and soups. Turmeric is also famous for its cleansing and warming qualities, along with its capacity to help digestion of protein-heavy meals like paneer.

Looking for a great place to find these spices?  CitySaheli picks:

Curry Hill’s own spice store Kalustyan has over 500 different types of seasonings to choose from and includes a wide array of mixes and blends. Prices range from $8 to $70 depending on the size of the jar.

103 Lexington Avenue
New York, NY

(212) 685 3451

Below the kitschy and wallet-friendly restaurant Panna II lives its spice store. While the selection is not as plentiful as at Kalustyan, it offers a good, convenient alternative to East Village locals.

93 1st Avenue
New York, NY

(212) 598 4610

South Asian cooking is so tasty, but unfortunately also oh-so fatty. Traditional Indian ghee-based recipes like deep-fried samosas or creamy curries are very high in fat and calories.  However, there are ways to reduce the amount of fat while keeping the home made authentic taste.  By using only natural and fresh ingredients and following simple, healthy recipes, you can even drop some pounds.  So find the nearest farmers’ market and let CitySaheli show you the way to cook your own low fat and eco-friendly Indian cuisine!

Follow these low-fat recipes from Wholefoods for a new start!

Meals:

Dal (6g fat, 300 calories per serving)

Spiced peas with tofu (16g fat, 860 calories per serving)

Lentil curry with cashews and yogurt (8g fat, 420 calories per serving)

Masala-spiced yellow dal (6g fat, 220 calories per serving)

Turkey and sweet potato curry (5g fat, 340 calories per serving)

Desserts:

Rice pudding with rosewater (7g fat, 300 calories per serving)

Rosewater and cardamom yogurt lassi (6g fat, 200 calories per serving)

Luckily you don’t need to deprive yourself of some cocktail fun while trying to stay in shape.    Bethenny Frankel of The Real Housewives of New York, and author of the best-selling book Naturally Thin, has really shaken up the beverage industry by introducing the very popular Skinnygirl Margarita.  Her diet cocktail concept allows you to enjoy a drink with the girls without the added calories.

Sound appealing? CitySaheli dug up a few more low-calorie summer drinks that are bikini-body friendly and tasty too. 

Blackberry Chilly
2 oz of citron vodka
8 whole blackberries
¼ oz lemon juice
Splash of soda water
Ice 
Total calorie count: 90 calories

Tory Tiki Tini (Created by Tory Burch)
2 oz vodka
½ oz blue curacao
3 oz mango grapefruit Hint water
Ice
Total calorie count: 75 calories

Light Mojito
12 oz seltzer water
5-6 leaves of fresh mint
1 packet of splenda
Fresh lime juice (use between ½ oz to 1 oz)
1 jigger rum
Total calorie count: 101 calories

Blueberry Lemon Splash (a CitySaheli Original)
2 oz of Stoli Blueberry Vodka
Soda water
Splash of lemonade
Total calorie count: 150 calories

Skinny Watermelon Martini
1/4 diced watermelon
1 1/2 oz vodka
Lime wedge
1 oz tangerine juice
2 oz raspberry pomegranate skinny water add ice
Total calorie count: 122

Nix the White Rice
Making pulao or biryani?  Switch white basmati rice with brown basmati rice.  If you are trying to stay healthy, lose some pounds or stay in shape, brown rice is definitely the smarter choice.  Brown rice is less processed and contains more fibers, vitamins and minerals than white rice. Brown rice also contains nutrients like magnesium, manganese, and zinc. For people with high blood sugar, white rice should be avoided like the plague since it can cause an upsurge in blood sugar levels with its disproportionate ratio of carbohydrates to other nutrients .

Terrific Tofu
Substitute paneer with tofu and cut a significant amount of fat and calories from your meal while keeping the protein in your diet that your body needs.  Choose a tofu with a firm texture, like paneer, and you will barely notice the difference! City Saheli Tip: For ultimate flavor, drain as much water out of the tofu as possible before marinating.  That way the tofu can absorb the spices you are marinating it with.

Remember, even your meat dishes can be substituted with tofu for these great health benefits.

EVOO for a Healthy Heart
Most South Asian dishes require some butter or oil in their preparation.  Choose extra virgin olive oil (“EVOO”) which is significantly lower in saturated fat, and richer in monosaturated fats, than your other options.  A diet with low saturated fat is great for the hips, while a higher proportion of monosaturated fat has linked to a reduction in the risk of coronary heart disease. 

Swap Potatoes for Sweet Potatoes
Potatoes are a staple in South Asian diets. Use a sweet potato instead of a regular potato and double the dietary fiber intake.  Sweet potatoes also won’t spike up your blood sugar levels as regular potatoes can.  Sweet potatoes are also a good source of vitamin C and antioxidants.
 
Alter Online Recipes
Many recipes for Indian food online have more oil or butter than you actually need.  The great thing about cooking at home is that you can control the amount of fatty ingredients you add.  Try halving the amount of oil your recipe asks for and if you need to add more, add in small increments. Or use a healthy butter substitute instead of butter itself.  Also, try pan frying with PAM Olive spray, it works!

Marinate, Marinate, Marinate
South Asian food is rich with different flavors.  Keep the flavor and cut the fat by marinating with spices (sans the oil).  Marinate tofu, chicken and fish with spices (and only spices) overnight to give a deep intense flavor.  Be sure to read the labels on the marinades you use to ensure there aren’t hidden oils and fats in them.  Next time you are near an ethnic foods market, pick up an MDH masala packet, which is especially good for kebabs and ground turkey. You will be surprised by the results! City Saheli Tip: Use lemon and lime to marinate. It gives it an extra tang without harming your waistline.

Go Greek
Many of the Indian foods we love are often made with heavy cream.  You can always reduce the amount of cream these recipes call for, but you can also use other healthier substitutes to knock down the fat content.  One choice is to use light cream, but the healthiest substitute is lowfat Greek yogurt. The consistency of Greek yogurt makes dishes creamy and still gives a flavor you will surely savor.