SWEET POTATO DESERT/BENGALI TRADITIONAL SWEET DESERT/RANGA ALOOR PANTUA

 

Sweet potatoes are highly nutritious and delicious root vegetables. It is also known as IPOMOEA BATATAS.

We have an idea that sweet potato is full of sugar and starch but according to nutritionists root veggies are not like that. It is a good source of vitamin A and C (i. e. important in cold and flu) which improves your immunity power. It helps to lower blood pressure and reduces strain on heart.

It is the power house of antioxidants so it protects cells against aging and diseases. It is full of Magnesium and Potassium; rich in Beta carotene .Sweet potatoes are good for lung health.

Sweet potatoes are full of fibers. 1 cup of baked sweet potato provides 6 grams of fibers. (Idea taken from source).It promotes skin and bone health, vision and organ function.

Over all it is a good vegetable for our health.

It uses as side dish, ingredients in many dishes from soups to stews and other deserts. I use sweet 

potatoes in making “PANTUA” MEANS FRIED BLACK ROUND DUMPLINGS MADE OF SWEET 

POTATOES IN SUGAR SYRUP.I made pantua from boiled sweet potatoes. Though it is fried desert 

but it bears loads of food values. It is purely Bengali sweet dish. They make it in winter seasons, so 

easy to digest; its fiber helps to digest easily. I use date’s jaggery syrup which I made from hard jaggery 

which is well known as “PATALI” by Bengalis.

HERE IS THE RECIPE:

INGREDIENTS: 1) SWEET POTATOES: 3

2) DRY MILK POWDER: 3 TO 4 TABLESPOONS

3) MAIDA (WHITE FLOUR): 2 TO 3 TABLESPOONS; not more than that according to measurements. Greater amounts will hard pantuas.

4) Semolina (suji):1 ½ tablespoons

6) Deshi ghee: 1 tablespoon

5) WHITE OIL TO FRY

FOR MAKING JAGGARY SYRUP:

Hard jaggery (patali): 100 grams

Water: 2 medium cups.

HOW TO COOK: Boil sweet potatoes, keep in mind that sweet potatoes are not over boiled. Mash

 potatoes with all ingredients. Dry milk powder will add slowly so that it will not make lump in  texture.

To ready jaggery syrup boil 2 cups water with “PATALI”.There is not need to thick syrup. We want just

 thin jaggery syrup.

Make smooth dough. Now separate dough in 10 to 11 numbers. Give round shapes, use ghee or white 

oil on palms for better result during making round shapes.

Fry all balls   in white oil and dip in jaggery syrup. After 10 to 15 minutes take out from syrup and keep in bowl

.

OUR“RANGA ALUR PANTUA” IS READY TO SERVE. It is so delicious that I sure you will get 

appreciation

THANK YOU

CORIANDER PARATHA, EASY BREAK FAST/DHONE PATAR POROTA

 

I collect bunch of fresh coriander leaves from my own kitchen garden. These are fully organic. It forces 

me to cook various dishes .I always try to maintain healthy aspects in our meals. I made coriander

 paratha which is a liking breakfast dish for my husband. He takes it with the homemade pickle (mixed 

vegetable pickle). I shall write about homemade pickle later. I also love it to take.

Coriander leaves is commonly used to garnish or flavor different dishes. Coriander comes from the 

CORRIANDRUM SATIVUM plant. In United States seeds are called coriander and leaves are called 

cilantro. These plants are also known as Chinese parsley.

I want to discuss the benefits of coriander leaves now.

It may lower blood sugar.

Rich in immune-boosting antioxidants which is very essential for us.

May protect heart health and brain health.

It promotes digestion. Sprinkle coriander leaves over salads for healthy purposes.

It may fight against infections.

It may protect skin. Last one is that it is easy to add in your different dishes and it looks so yummy.

Now I am sharing my paratha recipe-

KEY WORD- EASY BREAKFAST

PREP TIME- 15 MINUTES.

TOTAL TIME-20 MINUTES.

SERVINGS-2 PEOPLE

THINGS TO NEEDED.

WHEAT/ATTA- ½ KG

CORIANDER LEAVES -2 TO 2 ½ CUPS (Cut into small sizes)

WHITE OIL-1 ½ CUP.

RED CHILI POWDER-2 TEASPOONS.

SALT TO TASTE.

PROCESS: Knead wheat with all ingredients. Add 3 table spoons of white oil for soft dough. Add coriander 

leaves, salt, red chili powder according to the mention above. Make dough perfectly.

. Now fry parathas with white oil or ghee. I use white rice brain oil. Serve hot with mixed pickle.

THANK YOU. 

SATTU (ROASTED GRAM FLOUR) JAGGARY MIX DESERT/EASY BREAKFAST

 

Sattu aka roasted gram flour or chickpea flour is full of nutrients. Indian sattu is a powdered form of 

chickpeas.

SATTU is the good source of fiber, protein and micronutrients.

100 grams sattu contain-----

Protein-65%

Fat-7.2%

Carbohydrate- 65.2%

Moisture- 2.95%

Calorie-406 and fiber.

It is low in glycemic index so helpful for diabetics.

High in protein helps in growth of muscles for kids.

Sattu is high in iron, manganese, magnesium and low in sodium.

.Sattu is popular in mainly Bihar, Jharkhand, Madhya Pradesh, Uttar Pradesh, West Bengal and Odessa.

There are many items for consuming sattu such as sattu shake which is very helpful to weight loss, 

using sattu by mixing sliced chili and sliced onion along with mustard oil and so on.

This is my easy desert with sattu and jaggary.

 I am sharing a mix dish of sattu and jaggery that is not only favorite of kids but also for adults 

who are sweet lovers. My granddaughter loves it very much. It is good for toddler’s health.

KEY WORD- Easy breakfast.

PREP TIME- 5 minutes.

TOTAL TIME- 10 minutes.

SERVINGS-2 people.

HERE IS THE DISH

Ingredients:

Sattu,jaggery (I use date’s jaggery which I collect from market,in Bengal it is known as “ PATALI”)

Ripe banana: I collected from our garden and so it is fully organic (6 small bananas).

Milk- 1 cup dry milk.

Dry fruits- black raisins, cashew nuts, ordinary raisins. These are optional.

The benefits of dry fruits are given in my another blog.

PROCESS: Take  sattu in a bowl. Mash all bananas .Mix all above ingredients. Add little water to 

make it smooth.

SERVE AND ENJOY. This porridge is good for kids. Me and my husband also like it in our breakfast. 

As I use jaggery it is not so harmful for us. You may use sugar instead of jaggery.

Happy for sharing. Try it in your breakfast table.

SUKTO,WINTER SPECIAL APPETIZER (MIXED VEGETABLE WITH BITTER GOURD)

 

SUKTO is a typical traditional Bengali cuisine, a mixed vegetable curry with different spices, give 

emphasis to the bitterness with bitter gourd where we add roasted masala (panchforon) for garnishing

 and beautiful aroma. Its taste something mild bitter but not so much, there have sweet flavor also. 

Mixing of different Bengali spices enhances the flavor and texture of SUKTO. It is the first item that 

Bengali takes in their lunch with other items in dish.

There are various type Of’ SUKTO’ in Bengali culinary. I am sharing my own process which I learned 

from my mom. It is a winter special one.

INGREDIENTS: Vegetables needed 1) Bitter gourd: 2 to 3.

2) Radish: 2.

3) Potato: 2 medium sizes.

4) Papaya: long 4 to 5 pieces.

5) Green peas: Full of medium 1 cup.

6) Carrot: 2 medium sizes.

7) Plantain (green banana): 2 medium sizes.

8) Flat bean: 5 medium sizes.

You may use egg plants with all those vegetables but I did not use this.  

All vegetables are full of minerals and vitamins.

SPICES: 1) Roasted Panchforon (it is the integral part of Bengali cuisine. It is the mixture of fenugreek

 seeds, fennel seeds, radhuni, masturds, nigella ( kalonji or kalo zeera)seeds : 2 tablespoons

2) Black mustard seeds paste: 2 tablespoons

3) Radhuni (the flavor of radhuni is the main essence of sukto): 2 tablespoons ,you can collect  it from any grocery.

4) Ginger: 1 ½ tablespoons

5) Poppy seeds: 2 table spoons

Make smooth paste of radhuni, ginger and poppy seeds in mixture.

6) Salt to taste.

7) Sugar: 2 tablespoons or artificial sweetener: 3 to 4 tablets.

8) Milk: 1 to 1 ½ full cups.

Use mustered oil for this recipe.

Bori (made from motor dals): 8 to 9 in numbers.

PROCEDURE: Cut all vegetables in longer shapes, neither thick nor so thin, wash properly.

Fry Boris, keep aside.

First fry bitter gourd and take out from karai. Fry bitter gourd till it turn brownish, it helps to decrease

the bitter of it.

 

Fry all vegetables in karai .Keep a lid on karai for tender and proper frying. Add little amount of salt 

while frying. I use pressure cooker to boil vegs so it takes less time to cook. Take out all vegs. Now add

panchforon (1 teaspoon), mustard seed (1 teaspoon) and a red chili for tempering. Wait for beautiful aroma comes out. Now again add vegetables in karai and stir.

Add ready masala paste (radhuni, ginger, poppy seeds) and stir.

After 4 to 5 minutes of stirring add mustard paste and again stir. Now add little salt. Be careful about 

adding salt .We used salt on vegetables before also.

Pour water to boil. I use little water because I boiled vegs before.

This preparation is little bit sweet to taste and so add 2 to 3 sweeteners or 2 tablespoons of sugar.

Wait for few minutes to tender so that all spices engross into vegs and give a tasty look.

Now add milk and fried bitter gourds. Add boris and again boil for 2 minutes.

Last finishing touch in it is to add roasted panch foron over ready dish. You may use deshi ghee but I 

did not use this.

It is a beautiful traditional cooking for Bengal. 

Have ready’ SUKTO’ with hot rice as first item.

Thank you.

WINTER SPECIAL SMALL FISHES AKA CHUNO MACH, PUTI, PIYALI MACH: IT’S FOOD VALUE

 

In winter we have plenty of fresh vegetables in our market. In other hand we can see that many venders

 are selling fresh fishes whether it is big or small. I am telling about the small fishes and its nutritional 

values. The preparation of (chuno macher chorchori) or (Puti mach bhaja) or ( piyanj koli sathe piyali 

mach) is really a dream in lunch plate for Bengalis….I think so. It helps us in many ways for our health.

Chuno mach or fishes are the mixture of varities small fishes like very small Puti, Mourola, and small 

tangra, Chanda fishes etc.

Puti mach is a fresh water fish. They are generally 3” to 4” long and have scales on its body. These 

fishes are generally taken whole along with head. Bones are chewed and thrown after sucking the juice.

 Those who are the lovers of fishes they can consume fully…truly I am telling that me and my husband did this.

PIyali fishes are mainly found in north of Bengal. It is the fish of “Atrei” river of Dakshin Dinajpur. As 

we are in Uttar Dinajpur, we get plenty of piyali fishes in local market. They have small soft scales on

 their body and have a beautiful silver tone on their upper body. Piyali fish is full of calcium and 

phosphorus.

IMPORTANTS NUTRIENTS IN SMALL FISHES AND FOOD VALUE: It is full of PROTEIN and

 VITAMIN D. It is a great source of OMEGA 3 FATTY ACID which is important for body and brain development.

It is lower the risk of heart attack and strokes.

Slower the rate of mental decline and prevent from depression.

Reduce risk of type 1 diabetes.

May help to prevent asthma in children.

Protect vision in old age.

Improve sleep quality.

Small fishes have much more nutritional value than big fishes. It plays a vital role for rapid growth and 

brain development in young children.

We cook different less spicy dishes with small fishes. You can take only fried fishes also. It is very 

crunchy and tasty with hot dal and rice. We also cook piyali fish with green spring onion; it is so tasty (I

 like it) .I add sliced tomato in it.

I use cauliflower to cook puti fish.This is a light recipe.

Happy to share it. Experiment different dishes with small fishes.

Thank you.