Being a vegetarian since birth, a lot of people ask me how I fulfill the need of proteins in my diet. Do I use protein powders? Well, as most other ve

One of my best foodie memories of my hometown is waiting in line for a 3 rupees Khasta Kachori in a small 4 ft x 4 ft roadside food stall so I could satiate my craving for a spicy & tangy indian chaat!! Khasta Kachori, also known as Raj Kachori or Daal Kachori is a popular street-food in India. "Khasta" actually means "flaky", so this is essentially a flat disc-shaped kachori which is filled with a delicious moong dal mixture, then deep fried, and later stufed with potatoes, sev, onions and chutneys. Next to sev-puri, this is my favorite chaat, and once you try it, I bet it will become your favorite too!Sia asked for Street Food for this edition of Coffee's MBP, and I finally got a chance to try my hand at Richa's Khasta Kachori recipe, which I had bookmarked for quite some time now. I followed her recipe to a large extent, except that I added moong dal to the filling, and used all-purpose flour for the crust. I also modified a few spices according to my taste. It looks intimidating at first, but is not that tough. With a little help from my cousin, I was able to make my Khasta Kachori; they didn't puff up as much as Richa's, but it tasted great and we absolutely loved it!! Its totally worth the effort! Believe me, this is definitely something you'd NOT want to miss!!IngredientsFor the Crust2 cups plain flour (maida)1/4 cup ghee - melted1/4 tsp soda (fruit salt)1/2 tspn saltabout 1 cup warm water (approx) - to knead the doughFor the Filling1/2 cup yellow moong dal (split yellow gram)1 tspn cumin seeds (jeera)1/4 tspn asafoetida1 tspn ginger-green chilli paste1 tspn chilli powder1 tspn garam masala1 tbsp amchur powder(dry mango powder)2 tbsp Bengal gram flour (besan)3 tbsp oilsalt to tasteTo Serve green cilantro chutneykhajur-imli chutneythin yogurtboiled potatoes - chopped finelyonions - chopped finelychopped corianderthin sevMethod Make the Dough for the CrustMix all the ingredients and knead into a firm dough by using a little water at a time. Knead properly for at least 5 to 7 minutes, but keep it hard and firm. Remember, it should be harder than regular chapati flour, as the kachoris need to be thick and flaky. Cover with a wet muslin cloth and leave for 30 mins.Make the FillingSoak the moong dal in water for at least 6 hours. Then drain the water and set aside.Heat the oil in a pan, add the jeera and asafoetida. When the seeds crackle put the soaked and drained moong dal and fry for a few seconds.Add the green chilli-ginger paste, chilli powder, garam masala, gram flour, amchur and salt. Stir for 5-7 minutes till all the masalas are cooked properly. Pulse this mixture in a food processor to form a coarse-to-fine powder. Divide the mixture into 12 equal parts and shape each part into a ball.Make the KachoriDivide the dough into 12 parts. Take each part, roll into a circle of 2" diameter. Add the mixture to the center, then roll the dough over it to cover the filling. Pinch the ends together, then roll it out again gingerly to make a 2 " disc. Make sure that the filling does not spill out.Lightly press the centre of the kachori with a thumb. Now deep fry them in hot oil over a slow flame till they puff up and turn golden brown on both sides. Drain on a tissue paper and keep aside.

Whey Protein & Its Role in your Diet

Being a vegetarian since birth, a lot of people ask me how I fulfill the need of proteins in my diet. Do I use protein powders? Well, as most other vegetarians, getting enough protein into our system just by means of diet can be a bit of a challenge, especially if you are trying to gain or lose weight and are on a special fitness regime. I have used protein shakes while following diets, so I'm going to try to address a few basic points about protein isolates, especially whey protein, and what role they play in your daily life.Protein Powders have long been associated with Bodybuilding, as they are primarily used by those who like to build muscles and beef up their bodies through heavy weight-lifting and exercise. However, protein powder is not just for bodybuilders or those hoping to bulk up and become macho!A human body needs daily protein because that is what muscles and tissues are built from, and there is no place where the body can store extra protein. The need for adequate protein in the human body is second only to the need for water. Research has proved that ingesting protein powder every day can boost your immune system, speed up recovery of wounds after surgery or injury, and promote healthy skin, all this by increasing muscle strength and development. Types of Protein PowdersProtein powders are made from four basic sources - Whey (from milk), Egg, Soy and Rice(vegetable protein). Just like any other supplements available in the powder form, Protein powders can contain one or more of the above protein forms processed into the powdered form, so its easy to mix and incorporate into your food. Adding them to water or milk and ingesting it as a protein Shake is one of the most preferred choices!Importance of Whey ProteinOut of all of these protein supplements, whey protein has the highest biological value as it gives you more usable gram of amino acids than the other forms. It is recommended to consume between 1 and 1.5 grams of quality protein per pound of body weight each day. Just make sure you divide your total protein consumption into 4-5 meals per day, which ensures create an anabolic effect, that build more muscle and burns more fat.Lots of people consider using Whey Protein Isolates to compensate for the protein deficiency in their diet. Whey Isolate contains around 90 - 96% protein; this process has more of the lactose and fat content removed from the powder, so you get a higher quality protein. Talk to a nutritionist to compare the different types of Whey protein forms, like Isolates vs Concentrates, or a blend of both. Athletes and bodybuilders need a higher level of protein for faster muscle build-up and hence their needs would be different than an average person. Your trainer or nutritionist can guide you through the process and help you choose what's right for you.For beginners, here is an excellent writeup on understanding Whey Protein. As a part of my diet and exercise plan, I've used Whey Isolates in the form of protein shakes as there's no way I could get the recommended daily intake by means of cereals, pulses and vegetables. And personally, I would recommend the Optimum brand protein powders for quality. However, if you are just an average individual with no special fitness plan, you can easily get your protein from natural sources like fish and seafood, dairy products like milk, cheese and yogurt, beans, lentils, soy, eggs, lean red meat, etc. However, make sure you do not go overboard than your required protein intake, as excess of anything is poison!I hope this simple writeup helps you understand the importance of Protein in your diet, understand the different forms of proteins available, especially Whey (vegetarian protein), discuss your options with a nutritionist and choose the one that's right for you. There's no reason to sacrifice your health, even during the holiday season!Related ArticlesWhat is Trans Fat & How to Avoid It?Do Purple Tomatoes Prevent CancerHow to Break a Weight Loss Plateau?
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Appetizers are a great way to entice guests at a party, or when you call friends for a brief chit-chat. And if you are looking for ideas, these deliciously good-looking Paneer Pinwheels(Palmiers) may just be the the starters you were searching for! Made with Pepperidge Farm's Puff Pastry sheets, they are extremely simple to assemble, and need no preparation time, except thawing the pastry sheets. I made mine with the ever-fascinating Paneer, Cilantro Pesto, or chutney, some herbs, seasonings and a generous helping of Cheese. Baked in less than 20 mins, these Paneer Pinwheels are a great treat when served hot or cold, with any dipping sauce that you fancy.IngredientsMakes about 24 pinwheelsOne package (2 sheets) frozen PepperidgeFarm Puff Pastry 1 cup shredded paneer (how to make paneer at home) 1/2 cup tomato ketchup1/2 cup green cilantro chutney (or basil pesto) (recipe here)4 tbsp shredded cheese2-3 tbsp olive oil1 tsp dried garlic & herb flakes (optional)MethodMix the Paneer with the shredded cheese and the garlic & herb flakes, toss around and set aside in the refrigerator until ready to assemble the pinwheels.Thaw the puff pastry at room temperature for about 30 minutes, or until defrosted and easy to unfold. Gently unfold the 2 sheets on 2 separate baking trays, on a lightly floured surface. Apply a thin layer of olive oil to the sheets with a brush.Now remove the Paneer mixture from the fridge. Spread a generous serving of the Green Cilantro Chutney evenly over the pastry sheet, leaving a 1/2 inch border on all 4 sides. Top this with a serving of ketchup; spread gingerly with a spoon.Now sprinkle half of the paneer-cheese mixture on top of the sauces. Roll up the pastry length-wise, slowly balancing on both sides with your fingers and form a puff-pastry roll.Use gentle pressure to seal the edges tightly; you can use a little more oil or egg-wash if you like to seal the borders where they meet up. Now cover the roll with a plastic-wrap. Repeat the same with the other pastry sheet, cover with a plastic wrap, and refrigerate both the rolls for at least 30-40 mins, until they become a bit hard and easy to handle.Now remove from the fridge and using a sharp, serrated knife, slice the rolls to make 1/2-inch thick pinwheels.Preheat oven to 400°F. Arrange the pinwheels, cut side down, on 2 baking sheets lined with wax paper; leave ample room between them to allow to expand a little. Apply some egg wash or light oil on the surface of each wheel and Bake for 20-25 minutes, or until golden brown and a little puffed-up.Serve these delicious Paneer Pinwheels (Palmiers) straight out from the oven, with a side order of Sweet & Sour Tamarind Chutney.Related RecipesPaneer & Sundried Tomato MuffinsColorful Tirangi Dhokla SandwichPaneer Tikka with Mango DressingVegetable Bread Baskets
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