greetings I'm al-amin oh and I'm very happy you could join me today today we are making healthy delicious dishes that are easy to prepare and can be enjoyed separately are together as a Colson meal we will be preparing for delightful dishes packed with nutrition Salman tikka kebab seasoned Apple relish vegetable quinoa and bell peppers and lentil sauce by enhancing these dishes with aromatic seasonings and spices you can see how easy it is to make healthy and delicious meals let's get started first we will prepare Salman tikka kebab these Salman cubes are marinated in spices yogurt and then broiled to make an enticing appetizer you can serve this with a seasoned Apple relish we need the following supplies and ingredients 8 6-inch wooden skewers soaked in water for 30 minutes 1 pound boneless skinless wild salmon that is cut into 1-inch cubes and here are the ingredients for our marinade we have half a teaspoon cayenne pepper but you can add more or less today's quantity spooned ground cardamom quarter teaspoon curry powder quarter teaspoon salt 1 tablespoon fresh lemon juice 1/2 a tablespoon grated fresh ginger 1/2 a tablespoon minced garlic and I have about 2 tablespoons plain yoghurt first we are going to marinate the salmon so I'm going to take all my ingredients here and I am going to add the Cayenne if you like more heat it's okay to add more heat it tastes better and ground cardamom it is known as the queen of all spices and curry powder is a mixture of many spices that are easily available in the grocery store and then I'm going to add some salt some lemon juice and then I'm going to add the ginger and look like a piece and then of course garlic and ginger are just totally amazing so that's what I'm doing here I'm going to just mix them up together nicely and I am going to use the yoga I'm using the plain yogurt here okay and when I'm doing the fish if I think like if I need more yogurt I will use it but I think you should be fine and now we have this all mixture of spices together in the yogurt now I'm going to add the salmon these are cut so beautifully and I'm going to just mix it up like that and make sure that it's coated all around nicely and because of all the spices and lemon juice and ginger and garlic this is a good marination I really like it and when you do this you can either broil it or you can even grill it in the summertime and so there we go it's nicely see that it really looks good and we are going to leave it like that now it's all totally nicely covered with the spice mixture with your good we don't want too much yogurt just enough to coat and that's what I have here okay now what I'm going to do is I'm going to take the clear wrap I'm going to cover this and leave it in the fridge for about an hour or so and then we will take it and put it in this cure and broil it here it is it smells good so here I have it now I'm going to take it and I have the wooden skewers that has been in the water for sometimes I'm just going to take it and I'm just going to put in the skewer like that okay do you know that I this is a very easy and a quick way to cook the fish and we are told that we should eat fish three to four times a week and this is really good I like to leave enough space here so this is one way but also you can take other fish like any whitefish or halibut or the cod and make a wonderful spice rubbed seared fish or you could cook that white fish in the with a tamarind in it rich tamarind sauce that I think we will be doing pretty soon so watch for that and this is when you don't have time to cook I tell you the solemn cooks like really quick and it's very easy you go when I'm cooking this son and I have told them to remove the skin and removing the skin is pretty good because it reduces the contamination so I'm just going to put it so we are going to put it in a broiler pan today but if you have a grill just go ahead and Grill it and I'm happy with the broiler so I'm just going to do this and I'm just going to put it in the broiler okay and all these wonderful spice mix I like to take as much as I can because it has garlic in it ginger and some wonderful ground cardamom which is the queen of all spices so it really smells really good and when it is you can actually use this as an appetizer or you could use it as a side dish with your dinner whatever you live like it I think I have more space and here so I'm just going to push this away and I'm going to put this in the broiler pan and I already preheated the boiler so I'm going to take this and this was already seasoned with a nonstick cooking spray so it's fine and I'm going to take it to the broiler and I'm going to put it in the broiler here and close it and in about and it's and hi it takes about five to ten minutes and we'll open and see if need be we may put additional few more minutes so now it's about ten minutes I'm going to see that that looks good so when you're when you are doing the fish in a broiler of course boiler varies from place to place so you need to keep an eye on the broiler and salmon looks pretty good it looks good and I would just keep it like that now we will prepare season the Apple relish you can spread this relish on toasted gluten-free bread for a tasty snack or serve as a side dish to any fish or to a baked chicken dish here are our ingredients 2 tablespoons oil which I'll use later I have one granny smith apple that I'm going to cut and shred and we have 1 teaspoon black mustard seeds 1/2 a teaspoon ground turmeric quarter teaspoon ground cumin quarter teaspoon cayenne pepper you can use more or less to taste and quarter teaspoon salt again more or less to taste ok now I'm going to shred the apple I like the granny smith apple because it is nice and kind of crisp and tangy and we can make wonderful relish with granny smith apple and also not only just an apple we can make a wonderful relish with a lot of different vegetables I know my lot of my friends who make wonderful relish with fresh beets are with carrots or they take the red carrot cabbage and they make the same relish but I like the Apple Apple goes so well with the fish and with the chicken so I'm going to just put it in the food processor like that and and I'm going to shred it and I'm so glad we have all these things yeah yeah that looks good actually I could have put a whole Apple but that's okay as I told you cooking is a relaxing experience we don't have to rush rush rush and we take our time to do everything look at this how beautifully they shred it and I just love it I love using the mini food processor I'll put the blade again and I'm going to get the apples here and this is how I shred my carrot and also sometimes ginger - yeah okay here we go all right here we have the shredded Apple and I'm going to remove that and put it here look how beautiful it looks and even when I have the fresh ginger I just lie stood ginger with the skin and I shred it like this and I put a little bit of lemon and I store it in the freezer so whenever I need it it's right there to be used take all the ingredients here close by and I'm going to heat the pan and just for making this relationship and because I'm just using one Apple so a small pan is fine and I'm going to use some oil about two teaspoons oil and then I'm going to when the oil is hot but not smoking I'm going to add the black mustard seeds black mustard seeds on its own yes it doesn't have any smell to it but when you add the black mustard seeds to oil it pops like a popping corn there we go see how it pops that's beautiful and now sometimes you can even put the lid on it but then it will get flattened so I don't want to do that so I'm putting this Apple here and now I'm going to take one by one if you arrange all your spices like this it goes very quickly then I'm going to add the cumin ground cumin do you know ground cumin is a digestive spice and the cayenne is is really very good for you it's also aids in digestion and also if you will see it has antioxidant anti-inflammatory properties so it's really good now I'm going to use some salt and because of the spices if you don't want the salt you can totally eliminate it okay and now I'm going to mix it up together I'm going to reduce the heat a bit and see how easy it is so if you can spice this all set up like I have in the back there you just put them amount of spice that you need and cooking becomes very easy so we can make the same relation with shredded beets shredded carrots are red any kind of vegetable that you can think of like radish red radish my friends have done all with all those vegetables and I like the Apple there you have it you you now we will prepare vegetable quinoa quinoa contains all nine essential amino acids making it a complete protein and an excellent nutritional choice this easy to prepare quinoa features peas and carrots but you can use any vegetables you have on hand quinoa is a grain quinoa has become a popular substitute for starchier pasta and rice like rice it's easy to cook one cup of uncooked quinoa will yield about three cups of cooked quinoa and here are our ingredients I have 1 cup of white quinoa that is rinsed and drained and I am going to be using 1 tbsp oil I have 1 TSP cumin seeds quarter cup finely chopped onions quarter teaspoon grated fresh ginger quarter teaspoon salt more or less to taste 1/2 a cup of frozen peas and carrots that are thawed and i have quarter cup of minced fresh cilantro and two tablespoons chopped toasted cashews and I have about 2 cups of hot water ok I have here a quinoa that is rinsed and drained thoroughly in cold water they always say it's good to rinse quinoa before cooking because if you did not rinse and drain it has a lot kind of a little bitter taste so it's good to rinse quinoa before cooking to remove its natural coatings it's all done and it's right here and here is a dry quinoa look how beautiful it looks it's just like rice isn't it and it's a great substitute for rice and pasta so let's start cooking once when you assemble all the ingredients like this it gets really easier ok so I'm going to add some oil when oil is hot but not smoking see how fewer ingredients I have here it's only cumin and the rest is and the cumin and the salt and the rest is all fresh ingredients ok so what I'm going to do is I'm going to use the cumin and the oil is very good it's just right for browning the cumin seeds I should I'm not scraping this skillet so that's ok for me to use it use a stainless steel spoon and I'm just kind of I'm just kind of browning the onions as you can see I'm just gently doing this now that I'm going to use the ginger ginger is totally amazing when cumin and ginger are mixed and cooked together with onions I can already smell the wonderful aroma so I'm just browning and now I'm going to be adding the quinoa I'm going to use the king and brown the King a little bit and it is it's almost like rice you know with rice I make quite a lot of dishes here again although I'm using the peas and carrot you can use different kinds of vegetables like bell pepper tomatoes or you can use just the carrot by itself or you can put some beans and cauliflower here so many different ways of making it and I'm going to add the salt too and that's it and then what I'm going to do is I can smell the cumin and ginger and the onions and when the after I've brown a little bit I'm going to add some water and it's a warm water and I'm going to keep it closed for a while and I'm going to turn on the heat so now it's boiling and we will wait for it to cook and if the water seemed to evaporate quickly because of the high heat do not hesitate to add a little bit more water until it becomes nice and fluffy we're going to add a little bit of cilantro so it gives a good smell and while cooking it's good to stir this often and still it's grainy when it is cooked it will flower fluff up and it will look so beautiful you can add the vegetables here and they keep on cooking let's go let's green I'm going to add the cashews and leave it in simmer and then when it is done and you open it okay so it will take some more time and there is enough water I added the vegetables and the cashews and I'm going to put it in the low heat where when it is all done we'll turn it off there you have it now we will prepare bell peppers and lentil sauce this lentil sauce is enhanced with a mixture of colorful peppers and spices it is wonderful served with quinoa or over rice here are our ingredients ok so we can quarter cup of dried mung daal and we have quarter teaspoon ground turmeric 1 teaspoon black mustard seeds 1/2 a teaspoon cumin seeds 1 whole dried red pepper quarter teaspoon cayenne and quarter teaspoon salt 1 red bell pepper chopped 1 green bell pepper chopped 1/2 a cup of chopped onion 1 cup diced fresh tomato quarter cup no-salt-added tomato sauce I have half a teaspoon lemon juice and quarter cup of chopped fresh cilantro this is how the dried moong lentil looks like okay when the water is boiling you add the dried mung lentil and you just let it cook here for a few minutes when the lentil this type of lentil cooks very quickly within like about 10 about 20 minutes or so so here I have the bun and when that Munga lentil is cooked this is how it's going to look so for all of you I would advise first cook first to add the water and put the Munga lentil cook the lentil while the lentil is cooking then you chop your fresh vegetables like the green bell pepper red pepper onions vine ripe tomato when the pan is hot I'm going to add like about a tablespoon of oil I just added the red pepper and I'm going to add the mustard seeds black mustard seeds and the cumin you can see the spices popping now I'll add this to my onions first and then I'm going to add this tomatoes see how beautiful the Red Vine drives tomato look like when onions are getting cooked I'm going to add some turmeric turmeric is known as a Hindi in gold and after we added the tomatoes now I'm going to add the peppers that we have chopped if you don't have the red pepper it's quite alright it is nice to use just the green peppers with tomatoes to prepare it like this the children will never any like even if you want some sweetness to the dish you can always add a red pepper too okay and see the colors and once when you put everything together it goes very quickly it doesn't take very long so just cook your lentil saute the spices add onion tomatoes and your pepper and I'm adding the salt look how gorgeous this is and when you fix when you fix your vegetables like this you bring any kid to me and see how they want more and more of this vegetable and we are told to eat more vegetables when you season the vegetables with spices and a little bit of turmeric and red pepper it really comes together and it is so tasty I like to cook my vegetables and now I'm adding the cooked red lentils okay and see the beautiful color it's green red yellow and all the spices are together and then I'm going to add a tiny bit of tomato sauce here again and this is no salt to added tomato sauce and now I let it cook for a few for a minute or two now I'm just going to add the cilantro so if you don't like cilantro it's quite alright not to add it here so it's up to you when it comes together you cook your quinoa are your rice and serve it and watch the whole family finishing it up very quickly and I'm going to just bring out the color look at that isn't that gorgeous there bell peppers tri-colored bell peppers in lentil sauce there you have it today we have seen how easy it is to prepare for delicious and healthful dishes that are also pleasing to our eye and the palate cooking can be a relaxing experience and it is a skill worth learning if you are too busy to prepare a relaxing meal consider cooking ahead of time and refrigerating these foods spices in fact have a preservative quality and the flavors of the foods cooked with spices will be enhanced over time thank you for joining me today so long for now until next time with love from my kitchen to yours welcome to order copies of alamelu's cookbooks including recipes from this series or the DVD set of this cooking series visit mptv.org and click on store all prices include shipping and handling for more information about healthful indian flavors with ala Malu log on to mptv.org or find us on facebook at healthful indian flavors with ala Mahlon you