Healthy Food

 Lead Yourself and You Family Towards Good Health with great taste

OIL LESS COOKING-STEAM COOKING

LEAD YOUR FAMILY TOWARDS GOOD HEALTH WITH GREAT TASTE

Modern Fast Foods Come at a cost
No!
Mithai, Cakes, Chocolates 100-600 Cal.
Burgers 600 Cal.
French Fries 200 Cal.
Pizzas 700 Cal. O
Chicken Nuggets 400 Cal.
Yes!
Sprouts 23 Cal.
Fruits 40-80 Cal.
Idli 75 Cal.
Steamed Chicken 75-100 Cal.
Dhokla 75 Cal.
White Pomfret 90 Cal.
Steamed Veg. 40-80 Cal.

ALL TIMES GIVEN IN BELOW ARE AFTER WATER STARTS BOILING

S.no	Food	Time
01	Chicken	35-40 Min
02	Mutton	40-50 Min
03	Corn	18-21 Min
04	Sweet Potato	15-20 Min.
05	Potato	25-30 Min
06	Peas	8-10 Min.
07	Carrot (Sliced)	10-15 Min.
08	Fish Fillets	15-18 Min.
09	Green Beans	15-18 Min.
10	Idlis	20-25 Min.
11	Rice	25-30 Min.
12	Cauliflower	15-20 Min.
13	Cabbage	14-16 Min.
14	Bitter Gourd (Karela)	15-20 Min.
15	Egg	15-18 Min.

Note: These are approximate times & the actual time may vary depending upon the quality and the quantity of items to be steamed.

Parts of Multi Steam Cooker.
Source:Steemo Gas-o-grill

Steamed Food Recipe Section

Contents

01. Rice

02. Steamed Vegetables with Pure Soup

03. Dal

04. vegetable Makhana

05. Stuffed Shimla Mirch

06. Stuffed Tomatoes

07.MIXED VEGETABLES WITH CHEESE 'N' CHIVE SAUCE

08.CAULIFLOWER WITH CHEESE 'N' CHIVE SAUCE

09. Corn Bhel

10. Hot Chilli Corn

11. Spinach with yougurt

12. Hot potato salad

13. Vegetable Salad

14. Szechum Bean Sprout Salad

15. Russian Salad

16.Mushroom Parfait

17. Mushroom Soup

18. Rice Idli/ Vegetable idli

19. Rava Idli

20. Dhokal

21. Modak

22. Dolmas

23. Cream Cheese Omelette

24. Veg./Chicken Noodles

25.Veg./Chicken Cutlets

26. Momos

27. Butter Chicken

28.

RICE

Note: Do not use Drip Tray with Rice Bowl.

1. Fill water reservoir in main body with tap water up to the water   level as shown in picture in page 3.

2. Put Transparent Steaming Jar on to the Main Body,

3. Add 200g rice and 400 ml water to Rice Bowl Kadai / Any Stainless Steel Bowl.

4. Put this Kadai / Stainless Steel Bowl in the steaming jar. Place the Upper cover on the Steaming Jar. Make sure the Handles line up over each other and taps fit properly into the openings.

5. Plug on the unit in to a standard electrical socket.

6. Set the auto stop timer for desired cooking time. When the bell rings, the cooking light will stop glowing and then the cooker automatically shuts off. Please note the cooking time given in the book is after water starts boiling.

7. When cooking has been completed, remove the Steaming Jar from main body base. Unplug cord. Remove the transparent upper cover.

8. Carefully lift the Rice Bowl Kadai/Stainless Steel Bowl.

Steamed Vegetables with Pure Soup

Cooking Time: : 20 Mins.

Ingredients:

Cauliflower  -10-15 small pcs.

Cabbege Shredded -2 cups.

Carrot Chopped -3 Nos.

Beans Chopped -1/2 cup

Peas -1 cup.

Potatoes-2 no cut into small cubes.

Method: Put Soup Attachment in STEEMO base, Put all the above

ingredients in the STEEMO and steam for 20 minutes. Sprinkle chat

masalla and lemon juice as per taste.

Extract of the vegetables is collected in soup attachment. This soup is

full of vitamins and nutrients and is very good for health. Open black

knob to take out the soup.

Dal

Cooking Time: 25 Mins.

Ingredients

Moong Dhuli Dal: 1 cup

Water: 2 cups.

Salt :to taste

Turmeric: 1/4 tea spoon

Ginger & Garlic Paste: 1/2 tea spoon

Method: Put the dal, water and all the ingredients together in the Kadai

/ Stainless Steel Bowl. Put this Kadai / Stainless Steel Bowl in the Steaming jar. Steam for the desired time in STEEMO

Do not use Drip tray while cooking dal.

VEGETABLES MAKHANI

Cooking Time: 15 Mins.
Sno	Ingredients	Quantity
01	Cauliflower (cut into florets)	100gm
02	Carrots (quartered and cut into 1 inch pieces)	100gm
03	Beans (cut into 1 inch pieces) :	100gm
04	Greens peas (shelled) :	100gm
05	Potatoes (cut into cubes) :	100gm

 

 

Method: Put vegetables in the steaming jar. Place upper cover on top

of the steaming jar. Pour water into the steamer base. Steam in STEEMO

for 15 minutes.

Prepare gravy as given below.

Ingredients

·        50gm cashewnuts

·        1/2 tsp poppy seeds

·        2 tbsp butter

·        1/4 tsp cummin seeds

·        4 black peppers whole

·        3 cloves

·        1/2 tsp ginger-garlic paste

·        200gm tomato puree

·        1/2 tsp chilli powder

·        1 tsp salt

·        4 tbsp cream

·        1 tsp sugar

·        1/2 cup water

·        1/4 tsp garam masala powder

Method:

Grind cashew nuts and poppy seeds to a paste adding a little water.
Keep aside. Heat butter in a pan. Add cummin seeds. Add pepper and
cloves. Stir for 1 minute. Add ginger-garlic paste, tomato puree, chilli
powder and salt. Cook till butter separates, stirring constantly. Add
cashew paste. Stir well. Add cream, Sugar, water and cook for a few
minutes till smooth gravy is formed. Add vegetables. Mix well. Sprinkle
garam masala. Serve hot.

STUFFED SHIMLA MIRCH (Capsicum)
Cooking Time: 10-15 Mins.
Ingredients
Capsicums Medium sized	4 No
Cooked rice	: 3/4 cup
Small Onion (grated)	: 1 No.
Small Tomato (Peeled and finely chopped)	: 1 No.
Green Chilli (finely Chopped)	:1 No
Salt	1/2 tsp
Pepper	1/2 tsp
Cheese (grated) for stuffing	1/2 cup
Cheese (grated) for sprinkling	1 tbsp
Method: Cut a hole on top of each capsicum and remove the core, seeds and pith. In a bowl mix together all the ingredients, except cheese for sprinkling. Stuff each capsicum pressing down well. Sprinkle remaining cheese on top of each capsicum. Place capsicums in the Steaming jar. Place upper cover on top of the steaming jar. Pour water into the steamer base. Place the steaming jar on the steamer base and steam for 10 to 15 Minutes.

STUFFED TOMATOES
Cooking Time: 10-15 Mins.
Ingredients
Tomatoes medium sized (100 gm each	5 No.
Butter	1 tbsp
Cummin Seeds	1/4 tsp
Onion (Finely chopped)	1 No.
Green Chillies (Finely chopped)	2 No.
Green Peas (shelled)	1/2 cup
Cottage cheese	1 cup
Salt	1 tsp
Pepper	1/2 tsp
Bread slice crumbled	1 No
Coriander leaves (chopped)	1 tbsp
Method: Cut a thin circular slice from top of each tomato to make a cap and keep aside.  Scoop out pulp from each tomato and keep tomato shells aside. Chop pulp. Melt butter in a pan. Add cummin seeds, onion and green chillies. Stir fry till onion is transparent. Add peas and tomato pulp. Cook till liquid evaporates stirring occasionally. Add remaining ingredients. Mix well. Stuff each tomato shell with the mixture covering it with a cap. Place the tomatoes in the steaming jar. Place upper cover on top of the steaming jar. Steam in STEEMO for 10 to 15 Minutes.  Serve hot

MIXED VEGETABLES WITH CHEESE 'N' CHIVE SAUCE
Cooking Time: 27 Mins,
Ingredients
Baby corn (trimmed)	125 gm
Broccoli (cut into small florets	1 medium size head
Carrots (cut into 1/4 inch slices)	2 No.
French beans (cut into 1 inch pieces)	100 gms
Made mustard	1/2 tsp
Milk	1/2 pt
Butter	small knob
Salt	1/4 tsp)
Ground pepper	1/4 tsp
Fresh chives (Finely chopped)	1 tbsp
Cornflour	3/4 oz
Mature cheddar cheese	2 oz
Method: Arrange baby corn in the steaming jar. Place upper cover on the steaming jar. Pour water into the steamer base. Place steaming jar on steamer base. Steam for 12 minutes. Open lid & stir in the remaining vegetables. Close lid steam further for 15 minutes or till vegetables are tender. Mix corn flour to a smooth paste with a little cold milk. Warm remaining milk and pour onto paste mixing well. Return to pan and stir until sauce comes to boil and thickens. Simmer for 2 minutes. Remove from the heat. Stir in the butter, cheese, mustard, chives, salt and pepper. Arrange the vegetables in a heated serving dish and pour over the sauce.

CAULIFLOWER WITH CHEESE 'N' CHIVE SAUCE
Cooking Time : 10-15 Mins.
Ingredients
Cauliflower	1 lb
Made mustard	1/2 tsp
Milk	1/2 pt
Butter	small knob
Salt	1/4 tsp
Ground Pepperma	1/4 tsp
Fresh chives (finely chopped)	1 tbsp
Cornflour	3/4 oz
Mature cheddar cheese	2 oz
Method: Clean cauliflower and cut into small florets. Place in the steaming jar. Cover and steam in STEEMO, turning halfway through cooking. Mix cornflour to a smooth paste with a little cold milk. Warm remaining milk and pour onto paste mixing well. Return to pan and stir until sauce comes to boil and thickness. Simmer for 2 minutes. Remove from the heat. Stir in the butter cheese, mustrad, chives, salt and pepper. Arrange the cauliflower in a heated serving dish and pour over the sauce.

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CORN BHEL
Cooking Time: 25 Mins.
Ingredients
Com kerals (Tender),	300 gm
Potatoes (peeled & diced)	200 gm
Cummin Seeds	1/2 tsp
Oil	2 tbsp
Onions (Finely chopped)	200 gm
Tomatoes (Finely chopped)	100 gm
Green Chillies (Finely chopped)	2 No.
Sugar	1 tsp
Salt	to taste
lemon (juice)	1 No.
Coriander leaves (Finely chopped) :	1 tbsp
Sev	50 gm
Papadi	100 gm
Method: Put corn and potatoes in the steaming jar. Place upper cover on top of the steaming jar. Pour water into the water reservoir till high level. Place the steaming jar on the steamer base. Steam for 25 minutes. Heat oil in a pan. Add cummin seeds. Stir fry till seeds change colour. Add oninos and stir fry till transparent. Add tomatoes and stir for a few seconds. Add green chillies, Sugar and salt. Mix well. Add corn potatoes and lemon Juice. Allow to cool. Arrange corn-potatoes and lemon juice. Allow to cool. Arrange corn-potato mixture on a serving dish. Garnish with sev and coriander leaves. Place papadis all around dish. Serve bhel with green chutney.

HOT CHILLI CORN
Cooking Time : 25 Mins.
Ingredients
Corn cobs (whole and cut into 4 cm rounds)	3 No.
Butter (melted)	40 gm
Coriander leaves (finely chopped)	2 tbsp
Tomato paste	1 tbsp
Chilli powder	1/2 tsp
Method: Place corn in the steaming jar. Place upper cover on top of the steaming jar. Pour water into the water reservoir till high level. Place the steaming jar on the steamer base. Steam for 25 minutes/ or till corn is tender. Combine butter, coriander, tomato paste and chilli powder in a large bowl. Add hot corn. Mix well. Serve hot or accompanied with sour cream.
SPINACH (SAAG) WITH YOGURT
Cooking Time:5 Mins.
Ingredients
Spinach (with stalks removed and chopped coarsely)	100gm
Yogurt (beaten)	2 cups
Salt	to taste
Pepper Powder	1/2 tsp
Cummin powder	1/4 tsp
Method: Put spinach in the steaming jar. Place upper cover on top of the steaming jar. Pour water into the steamer base. Place the steaming jar on the steamer base. Steam for 5 minutes. Allow to cool. Mix yogurt, salt, pepper and cummin powder. Add spinach and stir. Serve chilled.

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CAL HOT POTATO SALAD
Cooking Time: 25-30 Mins.
Ingredients
Baby new potatoes	1 kg
Fresh mint spring	1
Mint Sauce	1 tsp
Butter	3 tbsp
Spring onions (chopped)	1 bunch
White vinegar	1 tbsp
Salt & pepper	to taste
Method: Scrub the potatoes with the skins on. Place in the steaming jar with the mint spring. Cover and steam until tender, turning halfway through cooking. Heat butter in a pan and stir in the spring onions, vinegar, salt, pepper and mint sauce. Place the cooked potatoes in a warmed serving dish and pour over the hot dressing. Server immediately. (Could be served cold.)
VEGETABLE SALAD
Cooking Time:10-12 Mins.
Ingredients
Potatoes	250 gms
French beans	100 gms
Carrots	2
Shelled Peas	250 gms
Mayonnaise Sauce	1 ½ Cup
Salt	to Taste.
Method: 1. Peel the potatoes and cut them into small Cubes double the size of beans. 2. Cut the french beans and carrots into 1-cm size cubes. 3. Steam all items in STEEMO for 10-12 minutes. 4. Cool and mix all the vegetables in salad bowl and add mayonnaise sauce. 5. Mix well and serve cold.

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SZECHUN BEAN SPROUT SALAD
Cooking Time: 25 Mins.
Ingredients
Mix Sprouts	500 gms
Soya Sauce	3 tbsp
White Vinegar	1 tbsp
Sugar	1 tbsp
Sesame oil	½ tbsp
French beans	100gms
Paneer	150 gms
Red Pepper or Capsicum	1/4
Method: 1. Cut the French beans length wise or diagonally into fine long strips. 2. Steam French beans and sprouts in STEEMO for 10-12 minutes. 3. Cut the red pepper into juliennes fine, long strips. 4. Cut panner into matching fine long strips. 5. Add the sprouts, French beans juliennes to the salad bowl. Toss well together to coat them with the dressing. 6. Cover the bowl and chill for 20 mins. 7. Arrange the salad on a platter or flat serving dish. 8. Garnish with paneer strips and red pepper.

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Russian Salad
Cooking Time : 10-12 Mins.
Ingredients
Peas	: 1 Cup
Potatoes cut into cubes	1 Cup
Cabbage coarsely shredded	1/2 Cup
Cabbage finely shredded	1 Cup
Cuccunder cut into cubes	2 Nos
French beans finely chopped	½ Cup
Mayonnaise	2 Cup
Salt to taste
Method: 1. Put peas, Potatoes, French beans and Coarse cut cabbage in STEEMO and Steam for 10-12 mins. 2. Mix all Vegetables in Salad bowl. 3. Sprinkle salt and pepper. 4. Fold the mayonnaise into vegetables and mix. 5. Serve Chilled. Variation: Instead of mayonnaise, mix 1:2 portions cream of curd and cream. Beat well and season with salt, pepper and mustard. Of all the Salads. Russian Salad is perhaps the most popular.

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Mushroom Parfait
Cooking Time: 25 Mins.
Ingredients
Mushroom	:500g
Pepper	5 g
Hung Curd*	100 g
Bay leaf	2 nos
Gared	10 g
Pepper Corn	5 nos
Onion	20 g
Celery**	5 g
Salt	A pinch
Method: 1. Clean Mushroom Very thoroughly. 2. Coarsely chop Mushroom, Garlic and Onion. 3. Put Bay leaf, Pepper Corn, Celery in Soup Tray. 4. Put Chopped items in STEEMO and Steam for 25 mins. 5. Cool and chop till evenly fine. 6. Blend with hung yoghurt, salt and pepper. 7. Chill the mixture. Serve as a starter. * Put Curd into a muslin cloth and hang about 1/2 hr. **Green onions with long stalks. MUSHROOM SOUP The liquid in the Soup tray can be strained and served as Mushroom Consomme.

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RICE IDLI / VEGETABLE IDLI
Cooking Time10-15 Mins.
Ingredients:
Rice (Brown Sela)/Idli rawa	300 g
Urad Dal	100 g
Salt	to taste
Method: Wash and soak rice in water for 3 to 4 hours and dal for 1-2 hours. Grind dal to soft fluffy paste. Grind rice to the consistency of fine rawa. Mix both, add salt and enough water to get a batter of medium thickness. Allow to ferment overnight. Put water in the reservoir of the main body and plug on the unit into Electrical Socket. Grease idli mould stand with little oil. Pour mixture in the stand. Steam in STEEMO for 10-15 minutes. When done, serve hot with chutney and sambhar. For Vegetables Idli add grated carrot and peas to the batter just before pouring the batter in the Idli stand. Note: For idli boil the water first to make steam and then only put the idli stand in the jar to cook for the time mentioned.

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RAVA IDLI
Cooking Time: 15 Mins.
Ingredients
Rava	2cups
Sour Curd	: 1 cup
Salt	1 tsp
Oil	: 1 tbsp
Water	1 cup
Mustard Seeds	1 tsp
Channa dal	2 tsp
Urad dal	2 tsp
Few springs curry leaves broken into small pieces,
Coriander leaves chopped :	1 tbsp
Green chilli finely chopped	1 no.
Soda bi-carbonate	1/4 tsp
Method: In a heavy pan lightly roast rava, stirring constantly, till it changes colour (not to brown). Mix together roasted rava, curd salt and water. Cover and keep the batter aside for 2 hours. Heat oil in pan. Add mustard seeds. Add channa dal and urad dal. Stir for a few seconds till the dals become golden in colour. Allow to cool. Mix in the rava batter. Add curry leaves, coriander leaves & green chillies. Mix well. Just before making idlis: Add soda bi-carbonate to the rava batter and mix. Put the batter in greased idli stands. Place the idli stand in the steaming jar. Place upper cover on top of the steaming jar. Steam in STEEMO for 15 Minutes.

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DHOKAL
Cooking Time : 15 Mins
Ingredients
Sooji	2 cups
Turmeric	a pinch
Curd	1 cup
Sugar	1 tsp
Ginger Juliennen	25 gms
Eno Fruit Salt	1½ tsp
Salt	A Pinch
Tamarind Extract/Lemon Juice	2 tsp
Oil	2 tsp
Mustard Seed	20 gms
Curry Leaves
Method: 1. Rub little oil to sooji and leave aside for 10 mins. 2.Make a thick batter by adding a cup of curd, ginger strips (Juliennen), salt, turmeric, sugar, Eno fruit salt along with sooji. 3. Immediately pour this thick batter into a greased container. Cover with silver foil and pierce a small hole. 4. Steam them in the STEEMO for 15 mins. 5. When done, serve with tamarind or lemon juice. A tempering (tedka) of curry leaves and sarson may be sprinkled on Dhokla.

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Modak
Cooking Time: 10-15 Mins.
Ingredients
Rice Powder	500 grams
Groundnut Oil	: 1 tsp
Salt	1 pinch
For Filling
Grated coconuts	2 nos.
Jaggery/sugar	1 Kg.
Cardamom powder	1 tsp
Ghee	1½ tb. sp.
Raisins	25 Nos.
Method: 1. Heat water in a thick bottomed Pan. Quantity of water to be used in 1 ½  times volume of rice powder. 2. When the water boils, add salt and oil. Then add all the rice powder. 3. Stir well till no lumps remain. Lower the heat and cook for a few minutes. 4. When the mixture is a little cool, make small balls. For Filling 1. in 1 ½ tbsp, try grated coconut. 2. Add sugar and the raisins. 3. Cook and stir till mixture is dry (15 mins.) 4. cool.               Take the stuffing and put in the ball and shape it like a modak, i.e, a bill with a pinch on top. Put Modak in Steemo and steam for 10-15 Minutes. Serve Hot.

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