CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Cooking on a Sunday or weekend is always either fun or a task we wish to avoid taking up, while the body calls for some rest the soul and mind get activated calling for something interesting and yummy to unwind and refresh as well. something easy to do and quick to dish out is what we all wish to do sometimes. However, there are some foodies who spend their weekend cooking loads of delicacies and call it a de-stress activity cum celebration with friends and family. This feature combines together two concepts salads and dips which can be wholesome, nutri-rich and also easy to do over weekends. The article starts with a little story on hummus being a popular middle-eastern delicacy followed by some quick toss healthy salads to relish!
- Research has linked hummus and its ingredients to a variety of impressive health benefits, including helping fight inflammation, improving blood sugar control, better digestive health, lower heart disease risk and weight loss
Hummus is a Middle Eastern dip, spread, or savoury preparation made from cooked, mashed chickpeas blended with tahini, lemon juice, and garlic. The standard garnish in the Middle East includes olive oil, a few whole chickpeas, parsley, a dash of lime and paprika. It is usually eaten as a dip, with pita bread. As to where it truly comes from, no one can say for certain, though the earliest mention of the spread dates back to Egypt during the 13th century. The truth is, hummus has been made all over these areas for hundreds of years, a dish likely to have been imported west from the chickpea-growing Arab countries to Greece. Hummus is a popular Middle Eastern dip and spread that is packed with vitamins and minerals.
Research has linked hummus and its ingredients to a variety of impressive health benefits, including helping fight inflammation, improving blood sugar control, better digestive health, lower heart disease risk and weight loss. Hummus is a truly healthful snack, combining a trifecta of protein, fiber, and healthy fats, people who regularly eat hummus tend to have higher intakes of fiber as well as a slew of nutrients, including folate, magnesium, potassium, iron, and vitamins A, E, and C, as per a number of studies. However, if one is on a dialysis or needs to limit your potassium or phosphorus, hummus is not a good choice as beans and peas may be high in both potassium and phosphorus.
The method of eating hummus usually involves dipping pita bread, flatbread, crackers or tortilla chips into the hummus plate, while in some places it is commonly garnished with chopped cucumbers, tomatoes, cilantros, hard-boiled eggs and sautéed mushrooms. Hummus is an aphrodisiac as well and it’s a fact that some of us may already know. Usually no one would think that hummus would have any aphrodisiac properties. However, most chefs respect legumes as being “The Kings of aphrodisiacs”. Chickpeas is said to contain loads of iron, magnesium, zinc and potassium which makes it a power packed ingredient and dish on the whole.
There are lots of countries that take hummus as their own dish. However, each culture has a different method for its preparation. For example, Turkish people usually make it with butter, while in Jordan they replace tahini with yoghurt. Each region also serves the dip in varying temperatures. Some countries prefer to eat it hot, but others like to enjoy it cold. For me, hummus is always great to enjoy slightly chilled and the kind of fusion touch given to hummus these days is truly mesmerising and gives a feel of excitement and entices us to try out the new combinations and concoctions.
SOME FUSION FUNDA IDEAS WITH HUMMUS
- DESI CHATAKDAAR HUMMUS: basic hummus with addition of chaat masala + chopped green chilies + a dash of tamarind chutney + dash of tabasco sauce.
- HUMMUS KA ANOKHA ANDAZ: basic hummus with a little touch of mango pickle masala + mint leaves + chopped black and green olives + dash of honey
- ALBELA HUMMUS: basic hummus with addition of little date puree + paprika powder + rock salt + basil leaves+ pomegranate seeds and mint.
“Hummus is one of those all –time favorite preparations I have loved experimenting with from the tadka of schezuan chutney to a melange with raisins- tender coconut and pea hummus, caramelised onion- drunken date and bean hummus, there is so much scope for innovation with this concept”- Chef Kaviraj Khialani.
Here are a few ideas with Hummus Dip Recipes for all our readers to try!
HUMMUS AL FRESCO
Ingredients
Chickpeas- 1 cup boiled until tender
Garlic-1 tsp chopped
Olive oil- 3-4 tbsp.
Tahini paste/ white sesame seed paste- 2-3 tsp
Lime juice- 2-3 tsp
Salt and pepper to taste
Cream cheese- 2-3 tsp
Green olives- 3-4 no
Jalapeno peppers-1 tbsp. chopped
Red chili powder-1/4 tsp
Roasted crushed cumin powder-1/4 tsp
Brown fried onion paste-2-3 tsp
Parsley- 2-3 sprigs
To serve with: assorted crackers/ breads/ savoury sticks/ cheese straws/ assorted veggie sticks etc.
Method
- Prepare the ingredients for the dip and keep them ready.
- Using a grinder jar or a food processor combine together all the ingredients and using olive oil and a few tsp of chilled water churn the mixture into a nice smooth paste/ dip texture.
- Remove into a mixing bowl, add in the cream cheese and seasonings, lime juice and give it a nice whisk and blend well.
- Place the prepared hummus in attractive presentation bowls and top with a dash of spice powders as desired/ some fresh herbs like parsley/ some boiled chickpeas and serve it chilled.
PEPPERED DIVINE HUMUS DELIGHT
Ingredients
Chickpeas- 1 cup boiled
Garlic-1 tsp chopped
Red capsicum puree-1/2 cup roasted
Salt and pepper to taste
Lime juice-2 tsp
Dash of tabasco sauce
Flax seeds/ chia seeds-2 tsp
Olive oil-2-3 tbsp.
Tahini paste-2-3 tsp- white sesame paste
Sliced almonds- 2 tsp
Raisins-2 tsp chopped
Cream cheese-2 tsp
Parsley-2 tsp chopped
Red chili powder-1/2 tsp
Hung curd-2 tsp
Method
- Prepare all the ingredients for the red pepper hummus dip.
- Roast the red capsicum on a live flame for 3-4 mins until nicely roasted, remove almost all the roasted peel and chop it finely.
- Using a food processor, combine together the ingredients for the hummus and add in olive oil and few tsp of chilled water and combine all of it to a nice smooth dip like texture.
- Remove the mixture into a mixing bowl and add in the cream cheese, hung curd and tabasco sauce and give it all a nice whisk and portion it into a dip bowl and garnish with nuts/seeds, and chill it for an hour before serving.
- This dip can also go alongside our snacks and starters as well like mini cocktail samosas, spring rolls, Kachories, moong dal vadas etc.
HAVE MORE HUMMUS DIP
Ingredients
Chickpeas- 1 cup boiled
Garlic-1 tsp chopped
Salt and pepper to taste
Lime juice-2 tsp
Oil- 2 tbsp.
Cumin seeds-1/2 tsp
Mustard seeds-1/2 tsp
Curry leaves- 4-6 no
Onion-1/2 small chopped
Yellow pumpkin-1 cup cubes
Turmeric powder1/4 tsp
Saffron milk solution-2-3 tsp
Chaat masala-1/2 tsp
Mint and coriander-2 tsp
Tahini paste-2-3 tsp/ white sesame seed paste
Water-1/4 cup
Cream cheese-2 tsp
Garam masala powder-1/4 tsp
Method
- In a pan heat oil and add in the mustard, cumin seeds, curry leaves and garlic and saute for 10 seconds, add in the onion, yellow pumpkin cubes, salt and all powdered spices, add a pinch of turmeric powder as well, little water to allow cooking, cover and simmer for 10-12 mins.
- Cool and puree the yellow pumpkin mixture along with chick-peas and other ingredients as listed above and using olive oil and little chilled water churn it all up into a nice smooth textured delectable dip.
- Remove the dip into a mixing bowl and check for salt, add chaat masala, cream cheese, mint / coriander as per taste and mix well. Keep the dip chilled until being used. Garnish with fresh herbs, sprig of parsley, nuts/ seeds of your choice and serve it with a variety of products like brown bread toasties, jeera flavoured soup sticks, baked filo pastry tarts with mushroom and peppers and more.
Count your calories, do not over indulge, hit the gym regularly and more are some of the common statements we come across being a part of the aviation industry and fitness first, no doubt, is a good mantra but often leaves us with a set of questions asking ourselves why are all the great foods in the world full of calories and high energy value. Being a sky chef with an international airline for a good amount of time in my professional career I often received requests with special meals by various levels of airline professionals and it was a pleasure to create something new for them each time I had an opportunity to serve them and it was a pleasure to see good compliments which came by appreciating the innovations in the regular recipes with a touch of fusion to a dash of spice which left the crew and pilots ask for more options each time it was possible.
Healthy eating with the right dimension and understanding that food can be a great stress buster too at the same time a balance is what is required to be able to perform the untiring amount of time and efforts our aviation experts offer us. There comes a vital point of note that we need to have variety and as they say it’s a spice of life in the true sense we should know how to make it work in a better way for us in order to be beneficial for our system at the same time not to affect us in any way from doing our duties just right!
My endeavour by sharing these articles will be to touch base on various such elements of our plate and how to make the colours and flavours appease us more interestingly shall be the motto of this page.
To start with I wish to highlight a few basic ingredients which we must look at including in our diets while we fly high and in the correct portion size it would truly help us followed by a few simple and healthy recipes to try as well and appease your taste buds.
TOP 10 ON YOUR TAKE OFF CHARTS
A few ingredients which are highly recommended to be a part of your diets before flying and an average of 1 hour before take-off is suggested post consuming in order to prevent any digestive issues.
Pick smaller meals, have smaller portion sizes, try avoiding heavily spiced and masked foods, go for the fresh as far as possible and include vegetables and fruits as a part of your menu.
Water, Green tea, Sweet potato, Assorted nuts, Apples, oranges, Quinoa, Sandwiches, Crackers, seeds like chia, and peanut butter/almond butter.
TOP 5 ON YOUR NOT SO HEALTHY LIST
Carbonated beverages, Fast foods and junk, Coffee, Gaseous foods and Salty and sugary foods.
SUGGESTIONS ON HOW TO CREATE YOUR PFC FORMULA
[P- PROTEIN, F- FATS, C- CARBS]
For a combination of protein and fat duets
Whole eggs, cheese, lamb chops, fish, chicken breast, steaks.
For a combination of fats and carbs
Potato, brown rice, brown bread, cereals, chocolate and avocados.
For a combination of protein and carbs
Yoghurt, milk, beans, quinoa, pasta.
Must try out these simple and healthy recipes
QUICK FIX & NUTRITIOUS SALADS!
Sensationally Yours
Ingredients:
For the base of the salad:
Assorted lettuce leaves- iceberg/romaine/fresh leaves -1 cup
For the body of the salad:
Avocados- 2 ripe, peeled and stone removed, cut into cubes
Tomatoes- 2 red, ripe cut into cubes, de-seeded.
Cucumber- 1 peeled, cut into cubes.
Green capsicums- 1 no, cut into cubes
For the dressing:
Olive oil- 2 tbsp.
Lime juice- 1 tbsp.
Mustard paste- 1 tsp
Sea salt/rock salt/pink salt- 1 pinch
Crushed black pepper- ½ tsp
For the garnish of the salad:
Coriander/parsley/mint/fresh basil leaves- 2 tbsp.
[also try adding a few flax seeds or chia seeds]
Method:
- Prepare all the ingredients for the salad as per the above list.
- Clean, wash and place the leaves in ice cold water.
- Cut the veggies for the salad.
- Mix the ingredients for the dressing in a jar or bowl.
- Combine together the body and dressing toss well.
- On a base of crispy leaves place the tossed salad.
- Garnish and serve immediately.
Bowl of Goodness
Ingredients
For the base of the salad:
Assorted lettuce leaves- 1 cup
For the body of the salad:
Boneless chicken breasts- 300gms
For the marinade on the chicken
Olive oil- 1 tsp + salt and pepper + 2 tbsp. lime juice + crushed cumin seeds- ½ tsp- apply on the chicken breasts and keep aside for 10 min, using a griller or pan cook chicken breasts on both sides for 6 to 8 min, slice and keep aside.
Green apple- 1 cut into slices/wedges
Cherry tomatoes- 6 to 8 cut into halves
For the dressing of the salad:
Olive oil- 2 tbsp.
Honey – 1 tbsp.
Lime juice- 2 tbsp.
Crushed black pepper-1/2 tsp
Fresh mint leaves- 6 to 8
Fresh basil leaves- 6 to 8
Chat masala- ½ tsp
For the garnish of the salad:
Fresh herbs- 2 tbsp.
Sunflower seeds/sliced almonds- 1 tbsp.
Method:
- Prepare all the ingredients for the salad as per the list.
- Place the lettuce leaves in chilled water.
- Prepare the dressing in a jar and shake well.
- Combine the body and dressing well and toss.
- Arrange the leaves on a salad plate.
- Portion the salad and garnish it.
- Serve immediately.
TIRANGA TOSSED PASTA SALAD
Ingredients:
For the base of the salad:
Assorted lettuce leaves- 1 cup
For the body of the salad:
Tricolored pasta- 2 cups boiled
Red/yellow/green capsicums- 1 cup shredded
Tomato- 1 sliced
Boiled beans/baked beans- ½ cup
Salt and pepper to taste
Purple cabbage- ½ cup shred
For the dressing of the salad:
Tomato ketchup- 2tbsp
Toasted sesame seeds-1 tbsp.
Salt and pepper to taste
Mixed herbs and chili flakes to taste
Ginger juice- 1tsp
Mango pickle masala from the bottle- 1 tsp.
Olive oil/ salad oil- 2 tbsp.
For the garnish of the salad:
Walnuts- 10 to 12 no
Flaxseeds/sunflower seeds- 1 tsp
Method:
- Prepare all the ingredients for the salad.
- Cut all veggies, boil the pasta and refresh with cold water.
- Shake up the ingredients for the dressing in a jar.
- Toss the pasta salad with the dressing.
- Serve on a bed of crispy lettuce leaves and serve immediately.
HEARTY AFFAIR
Ingredients
For the base of the salad-
White cabbage/purple cabbage- 1 cup shredded
For the body of the salad:
Boiled sweetcorn- 1 cup
Boiled chickpeas/kidney beans-1/2 cup
Boiled peas/beans- ½ cup
Red/green/yellow capsicums- ½ cup cubes
Celery- 2 tbsp. cut into cubes
For the dressing of the salad:
Olive oil –2 tbsp.
Salt and pepper to taste
Honey- 1 tsp
Grated cheese-1 tbsp.
Lime juice- 1 tbsp.
Mint leaves-10 to 12 torn
Chat masala/ rock salt- ¼ tsp
Peanut butter- 1 tbsp.
For the garnish of the salad:
Fresh herbs/sliced nuts/ parsley/ cheese/olives
Method:
- Prepare all the ingredients for the salad.
- Arrange all the ingredients for the body in a mixing bowl.
- Add in the dressing shaken separately.
- Toss well.
- Serve on a bed of crispy lettuce leaves
- Garnish appropriately and serve immediately.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336.
