Healthy South Indian Cooking
Ethnic Style Cookbook by Alamelu Vairavan & Patricia Marquardt
Jun 10, 2009
In the forward to the book, Healthy South Indian Cooking (Hippocrene Books, 2008), authors Alamelu Vairavan and Patricia Marquardt mention the popularity of spices among the general public: "Since the publication of our previous books, there is even more scientific evidence and appreciation for the remarkable health benefits of spices. In fact, some people use spices, such as turmeric and cayenne, primary ingredients in South Indian foods, by themselves as health supplements. Thus we are all the more motivated to reach a wider audience through our recipes."
Spices Used in South Indian Cooking
Healthy South Indian Cooking includes 7 pages describing the spices and herbs which are commonly used in south Indian cooking. Spices commonly used in south Indian style recipes include:
- asafoetida
- cloves
- coriander seeds
- cumin seeds
- fennel seeds
- fenugreek seeds
- cinnamon sticks
- dried red chili pepper
- black mustard seeds
- black pepper
- cayenne powder
- cardamom
- tamarind paste
- turmeric powder
- white poppy seeds
- saffron
- tamarind
Sample Recipe From Healthy South Indian Cooking
This tuna masala recipe makes 6 servings. Cooked with onions, tomatoes, and garlic with mild seasonings, tuna masala is an innovative and flavorful side dish which can be served over cocktail rye bread or with crackers as an appetizer or as a sandwich. Tuna masala can also be used to make delicious tuna balls. Healthy South Indian Cooking also includes a recipe for tuna balls.
Urad dal, is a creamy white, split black lentil, which can be found in Indian grocery stores, and specialty Internet cooking sites such as Indian Foods Company. Whole urad dal, which is covered with a black skin and known as black gram lentil, is not used that often in south Indian style cooking.
Tuna Masala Ingredients
- 2 tablespoons canola oil
- 3 or 4 slivers cinnamon stick
- 1/4 teaspoon fennel seeds
- 1/2 teaspoon cumin seeds
- 2 teaspoons urad dal
- 1 cup chopped yellow onion
- 1/4 cup finely chopped tomato
- 1/4 cup minced garlic cloves (less, if desired)
- 1 green chili pepper, chopped (more, if desired)
- 1/4 teaspoon turmeric powder
- 2 teaspoons curry powder
- 1/4 cup tomato sauce
- 1 can (12 ounces) tuna in oil, drained
- 1/4 cup plain bread crumbs (optional)
- 1/4 teaspoon salt
- 1/4 cup minced fresh coriander (cilantro) leaves
Tuna Masala Directions
- Heat the oil in an iron skillet over medium heat.
- When the oil is hot, but not smoking, add cinnamon sticks, fennel seeds, cumin seeds and urad dal.
- When the urad dal is golden, add the onion, tomato, garlic, and green chili pepper and cook for 1 minute.
- Add the turmeric, curry powder, and tomato sauce and cook for another minute.
- Add the tuna and mix thoroughly.
- Add the bread crumbs, if desired, and salt and blend well with other ingredients.
- Cook for another 7 to 10 minutes over medium heat.
- Add the coriander and mix well.
About the Authors
Author Alamelu Vairavan grew up in the Chettinad region of Tamil Nadu, South India. She moved to the United States in 1967 and started taking cooking lessons from a professional chef. Vairavan started teaching Indian style cooking classes to her friends, including neighbor, and co-author Dr. Patricia Marquardt.
Dr. Patricia Marquardt, is an Associate Professor of Classical Languages at Marquette Univeristy in Milwaukee, Wisconsin. Additional books written by the authors include Art of South Indian Cooking (Hippocrene Books, 1997) and Healthy South Indian Cooking (Hippocrene Books, 2001). Additional information on Vairavan and Marquardt can be found on the website Curry on Wheels.
About the Book
- Format: Hardcover, 276 pages.
- Author: Alamelu Vairavan and Patricia Marquardt
- Title: Healthy South Indian Cooking; Expanded Edition
- Publisher: Hippocrene Books
- Date: 2008
- ISBN: 978-0-7818-1189-7
Additional Information
Recipes for a variety of Indian style spice blends can be found in the article Ethnic Spice Blends.
