BBC GoodFood India

7/22/2019 BBC GoodFood India

1/120

T OUT E T W Y

Hong Kongon your plate

Eat like aBalinese

India

PhobiddenFruit

Thai foodon trial

MASTERCLASS

Chef Thanabalansstep-by-stepHainanesechicken ricep 110

SEPTEMBER 20

`1eat ine t outeat aw

80

+TRIPLE

-

TESTED

RECIPES

Achal Aggarwalshome-style

Japanese menu

Ultimateveggiestir-fries

Favourite Asian recipes

Searedsesametofuwithnoodlesaladp38

KIMCHIMISO SOUPBNH MPORK BUNSBAKSO


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Good Food India is edited by Sona Bahadur and printed & published by Joji Varghese for

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4/120

4BBC GoodFood SEPTEMBER 2

Contents

eat in eat outInspiring, seasonal recipes that

wor every time

Restaurants on trial and caf

with character

30 7 ME LS FOR 700weeks worth of sumptuous

meals

37 LUNCHBOX

ight and healthy salad

recipes

38 READY IN 30Meals ready in a jiffy

44 ODERN VEGGIE

Snappy veggie stir-fries

50 WEEKEND

Classic Vietnamese faves

58 WEEKEND

Chinese meals in a cinch

66 ENTERTAINING

Cook up a Japanese feast

78 RESTAURANT SPY

Thai restaurants on trial

88 PRO VS PUNTER

Phobidden Fruit, Bengalu

90 OFF THE EATEN

TRACK

Punes Thai House

ALL YOUR FAVOURITEMAGAZINES ARE JUSTA CLICK AWAY!

Now, subscribing to BBCGood Food India (and allyour other favourites like

Femina, GoodHomes, LonelyPlanet, Filmfare and others)

just requires a click of themouse! Log on to mags.timesgroup.com.Simply fill your cart withyour favourite magazinesand pay right from yourdesk. Plus get greatdiscounts and really excitingift offers! Log on now!

49

PROvs PUNTERFeel like the average diner

doesnt always agree with

professional reviews?

Become our punter in the

Pro vs Puntersection andreview a restaurant

along with a seasoned pro.

To apply, write to us at

[email protected].

MAKEOURCOVERRECIPE

eared sesame tofuwith noodle saladServes 230 m nutesEASY

firm tofu 400g (try Mori-Nu

available at gourmet stores)

sesame seeds1 tbspred chilli 1, deseeded and choppedsoy sauce2 tbsp (try Kikkomanavailable at gourmet stores)

caster sugar2 tbsp (try Tate & Lyleavailable at gourmet stores)

rice wine vinegar2 tbsp (try

Clearspring available at gourmet

stores)

noodles 200gsesame oil 1 tbsp (try Lee Kum Kee


spr ng on ons 4, finely chopped

Wrap the tofu in heavy layers of

kitchen paper, then press gently to

emove as much excess water

as possible. Repeat a couple of

times. Slice the tofu halfway,

orizontally into 2 at pieces.

Sprinkle with the sesame seeds.

Mix the chilli with soy sauce,

sugar, vinegar and 1 tbsp of water.

Cook the noodles in salted boiling

water until al dente and drain.

Heat a frying pan with the

sesame oil until very hot. Sear the

tofu for about 2 minutes on each

side or until golden and crisp.Put the noodles on two plates,

op with the tofu and pour the

dressing over both. Finish with

chopped spring onions.

PER SERVING 427 kcals,

protein 20.5g, carbs 52.5g, fat

16.5g, sat fat 2.5g, fibre 2.2g,

salt 4.16g

84

MAGZTERCOPY


5/120

BBC GoodFooSEPTEMBER 2013

6

September 2013

eat awayFoodie holiday ideas and

recipes from around the world

94 EAT LIKE A LOCAL:

BALI

A menu of dishes from the

Indonesian province

99 BUDGET AND

BLOWOUT: MADRID

Save and splurge in theSpanish capital

100 CITY ON THE PLATE:

HONG KONG

An insiders guide to the New

York of the East

105 BATTLE OVER

LAKSA

Karen Anand on Singapores

laksa wars

109 COOK LIKE A PRO

Cast iron hot plate

110 MASTERCLASS

Step-by-step Hainanese

chicken rice

114 DO IT YOURSELFMake your own Asian

dipping sauces

115 WINE GUIDE

Pair wines with Oriental food

118 SHOWSTOPPER

Master the perfect steamed

pork buns

masterclass

THE BBC GOOD FOOD LEGACYBBC Good Food is the UKs largest selling food magazine with

a readership of over 1.1 million.

bbcgoodfood.com is the UKs most popular recipe siteattracting 3.7 million unique users per month.

The hugely successful iPhone & iPad apps have had over70,000 downloads till date.

first bite

16 ON TEST Thai red curry pastes

17 BARGAIN HUNTER

Best-value foodie events,

meals and deals

18 NEED TO KNOW

Bamboo shoot

20 FOOD ISSUE

BBC Good Foodinvestigates

rice

24 THE HEALTHY

INGREDIENT

Sweet potato

26 NIGHT OUT

Ambrosial lychee cocktails

28 WHATS ON

The months best food TV

25 SUBSCRIBE toGood Food India

JUST A FEW GOOD PLACES TO EAT FEATURED THIS MONTH

Out & about

Bengaluru

6 OVER TO YOU

Reader recipes, comments

and letters

11 FIRST BITE

Kimchi is the pickle du jour

13 NEWS, TRENDS AND

SHOPPING

New restaurants, trends we

like and more

Minced soy pork with rice nood

101

New Delhi

Mumbai

Sin

Chennai

Madrid

Jammu

China


6/120


Over to youFor top restaurant, recipe and travel tips, we ask you,our readers, to keep us in the know

We love hearing from you. Email us your feedback,

your favourite recipes and your comments at

[email protected]. Lets be in touch!

Write to us!

Good Food reader Rajesh Dhar shares h

favourite eateries in Jammu

BREAKFASTLocated in Gandhi Naga

Pahalwan Di Hatti(+91 191 243 3120) is a

nondescript joint thatis a local favourite. Try the chanabhaturaand wash it down with

a glass of lassi. The Raj Kachori

is a popular snack here. Make

sure to carry home some kalari

dense locally produced cheesemade from cows milk fried in itsown fat and eaten with salt or masala.Meal for two`350.

LUNCH Head to Ganapati Food Junction (+91 191

243 2569) in Gandhi Nagar for a wholesome thali. Ask for

the Bhaderwahi Rajma, accompanied by fresh, seasonal

vegetables and homemade pickles. Meal for two `600.

DINNER Fortune Inn Riviera(+0191 256 1415) at

Gulab Singh Marg is renowned for its Zafrani Subz Shorba

prepared using saffron sourced from the adjacent valley.

Sample the hearty Gucchi Biryani for `275 and Nadroo

Yakhni (lotus stem cooked in a yoghurt gravy) for`250.

Try the Dhooni Khatti Sabzi, an authentic dish of the Dogrcommunity priced at`250. Meal for two`1,050.

FOOD NATIONJammu

HOW YOU PIMPED IT

I used most of the original bnh m

ingredients but left out the tofu and

cucumber. I preferred to steam the fish

lightly before preparing the patties. I also

chose to shallow-fry the patties. For the

dipping sauce, I added finely chopped gre

chillies and red chilli powder for extra spice, and less sugar.

Amrita Mukherjeeis a Mumbai-based corporate

communications professional who is always keen to

experiment with healthy substitutes in her cooking.

Errata:In the August issue of BBC Good Food India, in Fatima D

Silva Gracias home-style Goan Christian menu, the dish Ambto

was misspelled as Ambotik. In the same feature, the Caldo Verd

recipe also incorrectly listed Goan sausage as an ingredient, in-

stead of chourico, or Portuguese sausage. In addition, the recip

for Kingfish Balchao mentioned kismooras a substitute for

galmo, however, the correct replacement is dry prawn powder.

The errors are regretted.

Bnh mi ch cServes 640 minutes + refrigerating

EASY

rawas,snapperorany white fish600g,

de-skinned, deboned and cut into chunks

garlic cloves2, chopped

fish sauce1 tbsp (try Ayam available at

gourmet stores)

sugar1/2 tsp

salt1/3 tspblack pepper1/2 tsp, freshly ground

spring onion bulbs3, thinly sliced

oil 400ml + 1 tsp extra for greasing

baguettes6 small (available at speciality

bakeries)

mayonnaise3 tbsp

iceberglettuce1, leaves separated

cucumber1, sliced

tofu120g, sliced into 2cm chunks

(optional)

coriandera handful

redchilli1, sliced

soy sauce1 1/2 tbsp (try Kikkoman


CLASSIC DIPPING SAUCE

fish sauce 3 tbsp (try Ayam available at

gourmet stores)

lime juice 100ml

rice wine vinegar 1 tsp (try Blue Dragon


sugar 1/2 cup

garlic cloves 2, finely chopped

red chilli 1, finely chopped

To make the dipping sauce, combine

the fish sauce, lime juice, rice wine

vinegar and sugar in a small bowl.

Stir until the sugar has completely

dissolved. Add the garlic and chilli and

keep aside.

Mince the fish and garlic in a foodprocessor or chop very finely with a

cleaver. Add the fish sauce, sugar, salt,

pepper and spring onions and mix.

Cover and refrigerate for 30 minutes.

Using lightly oiled fingers, form the

fish mixture into 12 patties. Heat the oil

in a deep frying pan and deep-fry the

patties for 4-5 minutes or until they are

golden and cooked through. Drain well

on paper napkins.

Preheat the oven to 180C. Heat the

baguettes for 1 minute, then cut into

half, lengthways, and remove some of

the soft centre. Spread the mayonnaise

and top with lettuce leaves, cucumber,

tofu (if using), fish patties, coriander

and chilli. Drizzle with soy sauce and

serve with the dipping sauce.

PER SERVING 737.5 kcals, protein

36.83g, carbs 75.72g, fat 31.38g, sat fat

2.33g, fibre 1.51g, salt 1.2g

GOODFOODSTAR

RECIPE


7/120

BBC GoodFooSEPTEMBER 2013

READER RECIPE OF THE MONTH

Which Asian

ish do youlove to make

at home?

55.5% 18.5%Fried rice Tha urr Hot and sour soupINSIDERS

POLL

Interact with other Good Food readers on Facebook

at facebook.com/GoodFood MagazineIndia or follow

us on Twi er a wi er.com goodfoodmagin.

The winner of the letter of the month for this

issue winsaspecialfestivehamper worth 5,000fromFoodhall.Thehamper isfilled with tempting

goodies like Kalamata olives, extra virginolive oil, pennerigate, basilcrackers, chocolatefondue, Lemnos jalapeo cream cheeseand Jamie Oliverschilli salt .To write n tothemagazine, email usat [email protected] and

nclude your

address and

elephonenumber.

DrEr,

I rtBBCGFooooly byd w gfeff u cpi fr ngce

tr.Iio z i Iculy lru

su. Iff nviwI

sng lng.Tgzn hgr

vrysu.

Nvrhv Ipe irc r

n rclafi b

lv ffrr.T qrei

e, ly li , re. I milyi c n

errmly yng.I lv vr

l gznn hkr

cnryjrn. T, !

M M, Kk

LETTEROF THE

MONTH

The winner of the Reader Recipe of the Month wins a special gifthamper worth 2,000 rom Dalm a Cont nental Pvt Ltd (DCPL),a leading company of premium wellness foods. The hamper

contains an array of products from DCPLs Leonardo

brand, such as extra virgin olive oil, olive pomace oil, whole

wheat pasta, premium pasta, premium pickle in olive oil,

pimento stuffed olives, black sliced olives and two recipe

booklets.

Good oodreaderAarthi Satheesh

shares her favourite

rec pe.

Apple loaf cakeMakes 10 slices 1 hour 10 minutes +

cooling EASY

flour180g + extra or dust ngbutter100g, melted

1, beaten

ugar200gvanilla essence1 tsp

yoghurt80mlbaking soda 1/2 tspc nnamon powder 1 tsp

baking powder1/2 tspapples1 1/2 cups, peeled and gratedPreheat the oven to 170C. Grease a

loaf tin and dust well with flour.

Place the melted butter in a bowl. Add

the egg, sugar and vanilla essence and

mix well. Add the yoghurt and stir. Now

sift in the flour, baking soda, cinnamon

powder and baking powder and mix

until combined. Add in grated apple

and fold to mix.

Pour the mixture into the tin and

bake for 50 minutes. A toothpick

nserted should come out clean.

Let the cake cool in the tin for

30 minutes. Invert onto a plate, slice

and serve.

Suushi

over to yoreaders writ


8/120


In t is issueACHAL AGGARWALAchal Aggarwal is a Master Chef specialising in Japanese

cuisine at T.Ks Oriental Grill in the Hyatt Regency, Delhi. He

holds a degree in hotel management from the Institute of

Hotel Management, Catering Technology and Applied Nutrition

in Meerut, and earned his stripes working at The Trident in

Gurgaon and Wasabi by Morimoto in Delhi. Aggarwal was the

executive sous chef at Megu in the Leela Palace, Delhi, and

won accolades for his picture-perfect plates. He shows you

how to rustle up a simple, home-style Japanese meal for family

and friends in Entertaining on p 66.

HARRY CHENGrry Cheng is a Singapore-based entrepreneur and freelanced writer. He is the force behind business ventures suchLa Ditta Been There Done That and Cool Japan Festivalof which promote Japanese culture. Cheng is also theprietor of Maidoindia and Sushi and More in Mumbai, anderestaurant Umaide in central Tokyo. He takes you on a tourof the Balinese foodscape in Eat Like a Local on p 94.

THANABALANChef Thanabalan, a visiting chef at JW Marriott Mumbai,

oined the Singapore Marriott Hotel as sous chef in 2009.

He brings with him over 21 years of experience and was

instrumental in devising the menu for the pre-opening of

he St Regis Hotel and Intercontinental Hotel in Singapore.

Thanabalan guides you step-by-step how to make Hainanes

chicken rice with green chilli sauce, in Masterclass on p 110.

NEETI MEHRANeeti Mehra is a Mumbai-based writ

and photographer. She considers

writing her first love and gastronom

a close second. Besides BBCGood

Food India, her work has been featur

inLonely Planet, Grazia, The Asian

Age, HindustanTimesand TheHindu

among other publications. When she

isnt eating or writing, Mehra dabble

in designing quirky stationery. In this

issue, she offers shoestring as well

as posh eating options in Madrid in

Budget and Blowout on p 99.

NANDITA IYERNandita Iyer is a Bengaluru-based

food writer and columnist. A qualified

doctor, she has a passion for cooking

with fresh, seasonal ingredients. yers

interestin preserving the traditional

flavours of her Tamil Brahmin heritage

is evident in her blog, Saffron Trail

(saffrontrail.blogspot.in). Recently, shes

begun growing most of the produce

her family eats in their organic terrace

garden. She explores why rice is at the

centre of a nutritional debate in Good

Food Investigates on p 20.


9/120

first bite

WevealwayslovedthiscrunchyKoreanrelishwithapassion.Nowitsofficiallybeinghailedasthesexiestpickleof2013!

firstbitenews,trends,shopping

PICKLEDPUCKERKimchiistoKoreanswhatsauerkrautistoGermans.Madewithpickledvegetables, andattimes,seafood,itisastaplesidein

everyKoreanme al.Itis traditionallyseasoned,brinedand fermentedforafewdays.Asmidgenofkimchiaddsaburstofcolourtosoups,impartsa fierybite todumplings

andricepaper rolls,andmakesforarobustfillinginasavourypancake.Itcan veryhappilybeeatenonits own,straightfromthebowl.We lovehowdelightfulkimchiisyoucanusevirtually

anyvegetabletomakeit.Turnthepagetomaste rdifferentve rsionsofkimchi.

Kimchi hour

RecipesGUNG-THE PALACE,NEWDELHIPhotographsJOY MANAVATH

Radishkimchi

Mixedcabbagekimchi

Waterkimchi

J P Non your pllattttttNThisauthentichome-sti h m ylemenucelebratesthbrtesthe e uis ix q i iix i si euisiteu i i esitesimplicityi l i i o J a pa ne seJ a e c ui si ne

RecipesACHALAGGci ACHL GGARWLPhotgARWAL hotographsASHISHCHAWLAPrLAPops courtesyTHEop curteyTHETEy SHOPSHOOPPOandFABINDIALocaDIALc tioncourtesytioncourtesyMEGte U,THELEELAPALA CE,NEWDELHICE,NEWDLHI

traditionlJaptradiinalJapJ n e lnesemeala n se lmeockwi fromtclockwisefr toc p:: Shogayakho ki(recipe(recirecipercnnp9991);N i n oimono (recipeon(recipeon ppp91))));; MissoMisooupup peon(recipeon p877 ;;; seawe ,cs w ee , ced,crroted,crrot,ced,carrotnde amesaladndedamames ldd; stick ricei c r icstickyricericek r

imsumeateriesandfine-diningrestaurantsfindequalfavourinyper-modernHongKong,emergingasone ofthegourmetcapitalsoftheworld

WordsKARENANAND

CityontheplateHong KongEATDRINKSTAYSHOP

omostofus, HongKong

isabustlingbusiness

metropoliswevisitto

shopandtoeat.Few

peoplecaretoscratchthesurface

ofthisportcity,whichhasachieved

economicsuccessontheworldstage

despitebeingoccupiedbyasuccession

ofcountries.HongKongmaymean

fragrantharbourbutyouwouldbe

hard-pressedtofindanyromanticism

here,exceptforlittleglimpseson

occasionsliketheChineselantern

festival,whichmarksthelastdayofthe

lunarNewYear.Usuallycelebratedin

earlyFebruary,thisisatrulydelightful

time,whenrestaurantsandroadsarelit

upwithlanternsofallshapesandsizes.

Theword ongalsoreferstothe

citysmajortradinghouses,which

prosperedfromtheirtradewithChina.

Fromthelate19thCenturyrightup

totheSecondWorldWar,HongKong

livedintheshadowofShanghai,which

wasemergingasAsiasfinancialcapital.

Buttheopendoorinternationaltrade

policyofDengXiaoping,whotook

controlofChinaafterMaoZedongs

deathin1976,revivedHongKongs

roleasthegatewaytothemainland

anditboomed.Theboomwasalso

motivatedbythedrivetorakeinas

muchprofitaspossiblebeforethe

citywasreturnedtoChinain1997,

markingtheendof156yearsofBritish

colonialrule.

Theonlyvisibledifferenceafter

thehandover,apartfromever-taller

skyscrapersandtheconstantly

narrowinggapbetweenKowloonand

HongKongIsland,isthatMandarin

isnowspokenbyalargernumber

ofpeople(Cantoneseisthedefault

tongueofHongKong).Thereisalso

aclearriftbetweenlocalsandthose

fromthemainland,whoareconsidered

abitrougharoundtheedges.Butits

evidentthatevenchanginghandsfrom

onecountrytoanotherhasnotcome

inthewayofHongKongsstaggering

success.

EATBranchesofdimsumeatery DinTai

Fung(dintaifung.com.hk)havesprung

upallovertheworldnow,butitbegan

inTaiwanmainlyservingxiaolongbao,

orsmall,steamedbunswithahot soup

andporkstuffing.Te NewYor Times

hasnamedtherestaurantoneofthetop

10gourmetrestaurantsintheworld.

Iwouldntgoquitethatfar.However,

boththeHongKongbranches,atTsim

ShaTsuiandCausewayBay,were

recentlyawardedoneMichelinstar.

WhatIloveaboutthisrestaurantisthe

Left,fromtop:

Steameddim

sumisaclassic

favouritein

HongKong;

Cantonese

wantonnoodles

makefora

heartymeal;

Marinated

meatforsale

atalocalshop.

Facingpage:

Avendorsells

skeweredmeat

Phot ographcourt esyHONGKONGTOURI SMB

OARD

Phot ographcourt esyHONGKONGTOURI SMB

OARD

Phot ograp

ANEESHBHASI N

ananesec ic enr cewit greenci isauceServes41hour30minutes+

poachingandresting

ALITTLEEFFORT

THECHICKEN

w 5rgarliccloves50g,crushed

ginge 5 0g u h drshallots50g,quartered

wholeturmeric25g,crushed

galangal 25g

lemongrass 35g

pandanleaf1

chicken2wholewithskinon,800g

each

THERICE

oil2tbsp

chickenfat50-100g,takenfromthe

wholechicken

garliccloves50g,crushed

ginge 50g,crushedr

shallots50g,quartered

lemongrass 40g

galangal 25g

kaffirlimeleaves25g

chives25g

butter75grpandanleaf1

Thairice2kg

THEGREENCHILLISAUCE

garliccloves10g

gng 10grshallots10g,quartered

greenchillies30glarge,chopped

sesameoil 35ml(tryBlueDragon

availableatgourmetstores)

lemonjuice1tbsp

sugarapinch

CHEF THANABALANSMasterclassChefThanabalan,SousChef,SingaporeMarriottHotel,showsyouhow tomaketheountrysfamednationaldishHainanesechickenrice

ecipeCHEFTHANABALANPhotographsRITAMBANERJEEE

EXCLUSIVE

STEP-BY-S

TEP

RECIPE

Get to know usOur five easy-to-navigate sections enable you to find exactly what you are looking for.Heres what you can expect to see in every issue of Good Food India:

First BiteOur opening section is the per ect appetiser or the pages that ollow.First Bite brings you the months freshest food buzz new launches,

events, great bargains, supermarket sweeps, health tips on food and

ore. We spotlight local produce in season in Need To Know. And our

Good Food Investigates pieces delve deep into important food issues to

bring you insights that really matter to you. P 11

Eat InThe largest section of the magazine, Eat In is packed with fabulous recip

with little tips and tricks that are perfect for the home cook. Each recipe i

triple-tested by us so you get it right the very first time you make it. Weveot everything covered from easy everyday dinners and show-off menu

or the weekend to modern veggie dishes and kid-friendly recipes burstin

with flavours. P 29

firstbitenews,trends,shopping

MixedcabbagekimchiMakes2kg 30minutes+ marinating

andfermenting EASY

Cuttherootof1kgcabbage halfway

andthensplit theleaveswith your

hands.Thecabbage canbediced orleft

asitis.Cut700gcarrotsandradish

intobatonsand quarter 300gonions .

Separateeachlayerof theonion.

Sprinkle 1cupcoarsesaltbetweenthe

vegetables.Placethemixed vegetables

inalarge containerandpour enough

watertocover themfully.Tastethe

watertomakes ureitis reallysalty,

otherwiseaddmore salt.Leavethe

cabbageimmersedint hesaltedwater

for6hours.Rinsetwice,thenletitdrain

for2hours.

Meanwhile,preparethek imchifilling

bymixing 1/4cupchillisauce, 50g

shrimpsauceoranchovies, 2tbsp

sugar, 2tbspchoppedginger, 8tbsp

choppedgarlicclovesand2pured

pears together.

Oncethecabbage iswelldrained,

mixitwiththekimchifillingand

sprinkle 4tbspsesameseedsoverit.

Thekimchican beeatenunfermented,

immediately,orafter2-3 days.Useit in

stewsorpancakes.

RadishkimchiMakes2kg 30minutes+ marinatingandfermenting EASY

Peelandcut 2kgradishintothin

strips,approximately0.2-0.5cm wide.

Mixtheradish with1cupcoarsesalt

andplacein acontainer.Pourenough

watertocover itfully.Soak theradish

inthesalted waterfor30 minutes,

rinseanddrain well.

Meanwhile,preparethek imchifilling


shrimpsauceoranchovies, 2tbsp

sugar, 2tbspchoppedginger, 8tbsp

choppedgarlicclovesand2pured

pears together.

Oncetheradishiswelldrained,mixit

withthekimchi fillingandsprink le

4tbspsesameseedsoverit.Cover

andrefrigerate,allowingit toferment

for2-3days.

SHELF PRESERVATIONGetatasteof Koreasmostlovedfoodexport withtheseperkypickles thatspellinstantwow!

LeekkimchiMakes2kg 30minutes+ marinating

andfermenting EASY

Peelandcut 2kgleeksintothinstr ips,

approximately0.2-0.5cmwide.M ixthe

leekswith 1cupcoarsesaltandplace

inacontainer. Pourenoughwater into

thecontainerto coverthe leeksfully.Let

themsoakin thesaltedwater for

30minutes.Rinse anddrainwell.

Meanwhile,preparethekimchi filling


shrimpsauce, 2tbspsugar, 2tbsp

choppedginger, 8tbspchoppedgarlic

cloves and2puredpearstogether.

Oncetheleeks arewelldrained,mix

themwiththe kimchifillingand sprinkle

4tbspsesameseeds.Coverand

refrigerate,allowingit tofermentfor 2-3

days.

WaterkimchiMakes 2kg30 minutes +

marinating and fermentingEASY

Cuttherootof1kgcabbage halfway

andthensplit theleaveswith your

hands.Thecabbage canbediced or

leftasitis.Sprinkle1cupcoarsesalt

betweentheleaves.Place thecabbage

inalarge containerandpour enough

watertocover itfully.Tastethe waterto

makesureit isreallysalty,otherwise add

moresalt.Leave thecabbageimmersed

inthesaltedwaterfor6hours.Rinse

twice,thendrainfor2hours.

Meanwhile,preparethekimchi

fillingbymixing 50gshrimpsauce

oranchovies, 2tbspsugar, 2tbsp

choppedginger, 8tbspchoppedgarlic

cloves and2puredpearstogether.

Oncethecabbage iswelldrained, mix

itwiththekimchifillingandsprinkle

4tbspsesameseedsoverit.The

kimchicanbe eatenunfermented,

immediately,orafter2-3 days.Useitin

stewsorpancakes.Leekkimchi

Makethekimchiahead.It stays

goodtoeatformonthsintherefrigerator.If youprefer

amildertaste, consumewithin5-6days.Foramore

intenseflavour,use thekimchiaftera couple

ofweeks.

eatawayhongkong

simpledescriptionofeachdishonthe

menu,inthreelanguagesincluding

English,accompaniedbyphotographs.

Languagecanbequiteachallengein

localrestaurantsinHongKong,so

thiscomeshandy.DimTaiFungis

alsoextremelyhygienic,andyoullfind

peoplewearingsurgicalmasksmaking

dimsuminasterile,glass-fronted

kitchenwhenyouenter.Thedishes

totryhereincludeth xiao long ao

stuffedwithsteamedcrabroeandpork,

stringbeanswithmincedpork,spicy

vegetableandporkwontons,sauted

Chinesekaleandthespicedbamboo

shootandshrimpnoodles.Thevariety

offriedriceandnoodlesisstunning.

Theyalsohaveiconstoclearlyindicate

spicydishes,variousproteingroups

andvegetarianoptions(althoughthere

areonlyafewof these).Amealfortwo

wouldcostapproximately300HK$.

Bepreparedtoqueueupifyouhave

notbookedatable.

TimHoWan(timhowan.com)

mightlooklikeoneofthemany

nondescriptdimsumshopsthatdot

HongKong,butthebustlingcrowd

outsidegivesitaway.Itisregardedas

theworldscheapestrestauranttobe

awardedaMichelinstar.Asinmost

otherestablishmentshere,youpickthe

dimsumofyourchoicebylookingat

thephotosonthemenu.Amusttry

isthe charsiubau rbarbecuedpork

buns.Slightlycrustyandtoppedwith

finepowderedsugarthatmeldswith

thesweetandsaltymeatinside,this

charsiub istrulysublime.Amealfor

twocostsapproximately200HK$.

Lucys(+85228139055) is

locatedinthemiddleoflivelyStanley

Market,atouristhaveninHongKong

Island.Oncequiteahideaway,itis

noweveryexpatsMeccaforcaf-style

comfortfood.Thisbrightlypainted

Mediterranean-styleeaterywasstarted

byanEnglishwomancalledLucyin

themid-90s.Whilealltheirdishesare

good,thedessertsareoutstanding.In

particular,thepecanpuddingwith

toffeecreamsauce(muchlikethe

famousEnglishstickytoffeepudding),

isdivine.Thefoodisnotcheapbutthe

experienceiscertainlyworthit.Two

masastercassche skills

Hainanesechickenricewithgreenchillisauce

eatineatina entertanng

Eat OutThis section stands out for its uniquely positioned restaurant reviews

and features that are authoritative, objective and reliable. A novel approach

to restaurant reviews, our Pro vs Punter section enables a Good Food Indi

eader to go undercover and rate a restaurant together with an expert. In O

The Eaten Track, we revisit a classic cafe or restaurant and walk you throu

its heritage P 77

Eat AwayOur seasoned travel journalists and food experts arm you with insider

information and recipes from the worlds most exciting food destinations.

Eat Like A Local brings easy, authentic menus from around the world

w e Bu get an B owout s ows you ow to get your wa et s wort w en

travelling. And City on the Plate features the insiders food guide to an Ind

or nternat ona c ty P 93

Masterclassearn to cook like a pro in our Masterclass section. Pick up cooking lesso

directly from culinary masters in India and abroad. Make restaurant-

perfect dishes and pick up fine dining finishing touches of chefs through

illustrated step-by-step recipes in Chef Skills. We also feature nifty kitchen

adgets that sharpen your kitchen skills and our 10-minute wine guide is

perfect for wine lovers. P 109

oesyour averagedineragree withwhatthe restaurantprofessionalsthink? Goo Foo readereethikaSingh andfood writerSumana MukherjeereviewPhobidden Fruitin Bengaluruandcomeawaywith surprisinglys imilarreactions

vs

P HBI DD ENF IThequirkilyn amedPhobiddenFruit isa

charmingdining establishmentthatspecialises

inVietnamesecuisine. Thecosy,split-level eatery

servesstarters suchasVietnamese Chicken

Wings,MekongMomos andanarray ofspring

rollswrappedin ricepaper.The menufeatures

inventivepandanand jasmineicedteas, along

withclassicdelicac iesthatinclude thewholesome

Pho,BanhMiwithachoiceofmeatorpickled

vegetables,Saigonnoodles, JungleFishCurr y

andChe,a sweetconcoctionof coconutmilk,

mungbeansand jelly.Therestaurant alsooffers

experimentaldessertssuc hasLemongrass Ice

CreamandMung BeanPudding.

hobiddenFruit,965,12thMain,HAL2nd

Stage,Indiranagar,Bengaluru -560071.

Tel:+918041255175.Dailynoon3.30pm,

7pm11pm.Averagespnd w 500P u hy b u n n g No?R gu aw o d Yes?Veggieopti ons?Areasonableselection

THEP

SumanaMukherj is

afoodwriter, restaurant

criticand columnist.She

isbestknownforher

in-depthreportage of

criticalfood issues.

T HE E V I

Largelypleasantand

non-intrusive,if not

particularlyinterested.

Ourserver answers

ourquestions politely,

butdoesnotofferany

suggestionsor enquire

whenwedidnotfinish

ourdishes.Ourordersare

deliveredpromptlyand

pipinghot noteworthy

becausethekitc henis

locatedatthe lowerlevel

anditisacoldnight.But

thewaiterwho transports

platedfoodfrom the

kitchenmakeseno ugh

ofarackettobring

conversationsto ahalt.

I P S NCasual,laidback,welcoming this

placeisjust rightfor Bengalurus

easygoingeating-outcu lture.

Laidbackcans lipintolazy though:

weaskforatablefortwoinan

emptyrestaurant(they donttake

reservations,so wearriveat

8.30pmfor dinner),aretold sure

andthenleft staringintospace, till

Iaskifweshouldtakethespiral

staircasetothe upperlevel,only to

betoldagain, sure.Thelight ing

maybetoomutedforsomebut

thesemi-alfresco spacemakes

themostof Bengalurussuperb

weather,strategicallyplaced

pottedplantsensure adegreeof

privacyandt helow-volumemusic

encouragesconversation.

Thisquainteatery iseasyto

missonthebustling12thMainin

Indiranagar.Tuckedawayin what

oncewasa garage,itdoesnt

boastanauthentic Vietnamese

ambience.Thedcor ismodest

andtheseating comfortable.A

touchofgr eeneryandcandlelight

(atnight)lendacharmingand

relaxedfeel.After two-and-a-

halfyearsof busyexistence,the

interiorscoulddowithacoatof

paintandpolish.

Serviceisabitlackluster

andthewait between

coursesislongerthan

necessary.Thewaiters

bearacasual attitude

and(sincewe areseated

closetothe billingsection)

wearesubjected tothe

constantbanter between

themanagerand herstaff.

HE E TA AN

P

ReethikaSingh isa

homebakerwithafine

artsandjour nalism

degree.Afterastintasa

graphicdesigner shenow

runsher ownbusiness

calledCupcakeree.Her

otherinterests include

art,readingand travel.

PhotographsKUNALCHANDRA

HE F D

Itrangesfromgoodtoverygood.Mynever-failpicksaretheVietSpareRibs,

sweet,stickypork ribsthatbeg theuseof fingers,andSummer Rolls,coldrice-

paperrollsstuffed withgreensand chickenorpr awn,andserved withasauce

sodeliciousit makesmewishdou ble-dippingwaskosher.In warmerweather,I

liketheGreen PapayaSaladorthe steamedCanThoClams.

Withthewindblowingcoldanddampthough,onemaincourseisano-

brainer:theBeef Pho,agiantbowl ofbrothwith flatricenoodles andthin

slicesofbeef (veg,seafoodandc hickenoptionsare alsoavailable).It contains

warmingnotesof cinnamonandstar anise,butI findmysoup tobeslightly

under-seasoned,notwithstandingthe accompanyinghoisinand sriracha

sauces.WealsotrytheJungleFishCurrywheredoesonehavebasaifnot

ataVietnameserestaurant? anddiscover athin,flavoursome currythats

aworldawayfrom thecoconutmilk- heavycurriesassociated withtheregion.

Bothdisplayatemperate useofspices thatsrarein mid-marketrestaurants.

Withdessertsrarely afocusarea inSoutheastAsian cuisines,restaurants

showcasingthispart oftheworld seldomscorewith sweetdishes.Weorder

thePeanutIsland andtheMung BeanPudding.Slathered withcoconutcream

andwiththe consistencyofglutinous mash,theydefinitely takesomegetting

usedto.I findmyselfwishing Idorderedthe LemongrassIcedTeainstead.

HEVERDI

heonevirtue

hobiddenFruithas

masteredovertwo-and-a-

halfyearsis consistency.

hatsprobablythe

ecretofits success

inthenotor iously

emandingBengaluru

restaurantmarket.Its a

no-fussset-up thatplays

toitsstrengthsbutit

helpsifyouknowwhat

youwant:dont expect

muchassistancefrom

thewaitstaff.

ukherjeesmealfortwo

includingtwostarters, twomain

coursesandtwo dessertsis

1,440includingtaxes.

D:7.5/10ATMOSPHERE:7.5/1

ERVIE:7/1

TOTAL:22/30

GOAGAIN?

Absolutely.Itsvaluefor money

andsomeofthedishescantbe

eaten.

Themenuhas severalinterestingchoices withafair numberofvegetarian

options.Thestarters aredelicious.The crunchandfr eshnessofthe vegetables

intheSummer Rollsisperfectly complementedbythetangy, hotdipping

sauce.TheViet SpareRibssmothered inathick, sweetglazeare completely

moreish.Tenderand succulent,theyare, however,morefatthan meat.

Sidesofsteamed rice,somesalad andpotatofritters accompanythemains.

TheVietRed ChickenCurryis delicatelyseasonedandver yflavourful.The

JungleFishCurry, withitscomplex blendofspices andfieryundertones, is

equallypleasingto thepalate.Thedesserts,though, aredisappointing.The PeanutIsland,anov erly

sweetcombinationof bananaandpeanut,is somewhatone-dimensionaland

lackstexturalcontr ast.TheMung BeanPudding,garnished withsliversof

strawberry,lycheeandfi nelydicedgreenapple, isbarelysweetened.Both

dessertshavea gummy,glutinousconsistency

thatIdonotparticularlycarefor.Todrink,opt

foraJasmineIcedTeaithasarefreshing

floralqualitythat livesupto itsname.

Sngh m w includingtwostarters,two maincourses,

twobeveragesandtwo desserts

i 6 0 u nD:7/10

ATMOSPHERE:6/1ERVICE: /1

TOTAL:18/30

GOAGAIN?

Forthefoodperhaps,butnotin

ahurry.

hiscosyrestaurant

issuitablefor acasual

mealoutwithfamilyora

meet-upwithfriends. The

foodisfresh, uniqueand

tastyandthe portions

readequate.Space

constraintsleavelittle

roomforpr ivacy.Thebsenceofvalet parking

isadownerandthe

interiorscoulddowitha

littlesprucing up.

Wanttoreviewa restaurant? ForachancetobecomeGoodFoodsnextpunter,emaila200-wordreviewofanyrestaurantyouvevisited,withtheheadingProvsPunter,tobbcgoodfood@wwm.co.inwithyourcontactdetails.Youcouldbetheluckyone!

Therestaurant'ssignaturephowithseafood JungleFishCurry

eatatouute utarestataaua trrra tntr veewsse e s

VietSpareareRir Rp ar e i iiibiibssRiibssr


10/120

Tofusteak(silkentofuwithsoywasabi butterandshiitakemushroom)

soy ws bi butterierves630minutesEASY

This tofu s eak is theperectveggiealternative.The silken tofuo ers aextura contrastto e firmbiteofimushroomsandthe hitofwasabisoybuterperksup he dish.

unsalted bu ter41/2t bsp(tryPresident availa leat gourmets tores)silken t fu 360g,cu into steaksoysau 1 tbsp

was bi paste3 tspshiitake ushrooms3,rehydrated in warmwaterand sliced

n aheatedpan,melt1 1/2tbspofbutter andcook the tofufor5 minutesoneachside onlow heat untilgoldenrown.Handle it delicat lya ssilkentofutendst obreak easily.

In another saucepanadd oy sauce,the remainingbutter,1 1/ spof wasabipasteandshiitakeand stirt ill thebutterdissolvesandshiitakeis cooked.Do notoil,ast hesaucewill turnsaty.Placethe sauted tofu on adeepplateandpour sauceover.Arrangemushroomson opoftofu, garnishwithremainingwasabi pasteand servehot.PERSERVING122.5kcals,protein6.4g,carbs6.8g, fat10.25g, satfat5.25g, fibre0.85g, salt3.2g

REALLYREALLYEASY

Ifunsaltedbutterisnot available,use9 tbspsoy sauce,6 tbspmirin and

3 tbspregularbutterfor thesauce

How to get the bestfrom Good Food India

THE GOOD FOOD INDIA

PROMISEWe hope you enjoy our lively mix of recipes, restauran

reviews and travel features. We attempt to make them

fun to read, but we are also serious about eating well a

doing it sustainably. Heres what you can expect from

and every issue:

TRIPLE TESTED RECIPESAll our recipes are testedat least three times. For great results, we recommend

you use standard level measuring spoons, and dont m

imperial and metric measures.

EASY RECIPESMost of Good Foods recipes are quic

and simple to follow and can be made using easily

available ingredients.

THE ODD CHALLENGEWeekends are perfect forelaborate meals and entertaining. Weve included a

smattering of show-off recipes for those who enjoy a

good challenge.

GOOD VALUELook out for our recipes that aim to mathe most of your budget 7 meals for 700. We also full packs, cans and jars where we can, to avoid waste,

but if thats not possible we aim to suggest ways of us

up leftovers.

SEASONAL EATINGWe love using seasonal ingrediein our recipes because they give the food a distinct

flavour and add seasonal freshness.

HEALTHY EATINGWe reckon the 80% sensible, 20%indulgent way of eating is best which is why we suppo

our recipes with nutritional info. Well also tell you how

give popular recipes a healthy makeover.

PROVENANCE MATTERSWhere possible, we usehumanely reared meats, free-range chickens and eggs

sustainably sourced fish and unrefined sugar.

INTERNATIONAL SAVVYSometimes, recipes callfor ingredients that arent available locally and cant be

brought to India without notching up air / sea miles. It

your choice whether or not you use them.

CHEAP EATS AND SMART TREATSHole-in-the-waeateries and fine dining restaurants theres room for

both in Good Foods Eat Out pages.

LOCAL KNOWLEDGEThe Eat Away section armsyou with insider info and recipes from the worlds mos

exciting food destinations written by on-the-ground fo

journalists.

BIG ISSUESPreaching doesnt come naturally, so wewont tell you what, or what not to eat. Instead, we kee

you up-to-date with issues and debates in the food wo

in our Good Food Investigates feature. We weigh in on

the nutritional debate about rice on p 20.

Why you can cook ourrec pes w con ence

y yAll the recipes in Good Food are tested

thoroughly, so theyll work the firsttime for you at home. Most of our

recipes are developed in the Good

Food test kitchen by our cookery

team or come from food writers and

chefs. We aim to make our recipes

as practical as possible, keeping

ingredient lists to a minimum and

avoiding lengthy preparations.

How we triple testour recipes1 he first time is by the recipe writerho tests the recipe in a domestickitchen.2Next, a member of the cookeryteam makes the recpe n theGood Food India kitchen.3The recipe is then tested at ourphoto shoot. Some recpes aretested a fourth time at home by

ndividual members of the Good Food

editorial team were all keen cooks

and often cant resist trying out a

recipe we particularly love, as soon as

weve discovered it.

Testing our recipes three times ormore may seem over-cautious, butmistakes can be costly, so we think itmakes sense to ensure you get theright result every time.

FORSKILLEDCOOKS

REALLYREALLYQUICK

REALLYREALLYEASY

Show-off recipes when youancy a challenge.These

recipes require a little effort.

Recipes that can be madeunder 20 minutes. Perfector hectic weekdays.

Those recipes marked withthis stamp are the simplest

and require very little effort.

What our symbolsmeanEASY Recipes everyone can make,

even beginners. These dishes areusually quick, often on the table within

20 minutes.

MODERATELY EASY These require

a bit more skill for example making

and rolling out pastry.

A LITTLE EFFORT

Recipes aimed at experienced cooks

who cook for pleasure and like a

challenge.

CAN BE FROZEN nless otherwise

stated, freeze for up to three months.

Defrost thoroughly and heat until

piping hot.

VEGETARIAN Meat-free dishes.JAIN Suitable for Jain cooking.Over to youHave a family recipe to

share or hink you could

add o our recipes? Email

us at bbcgoodfood@wwm.

co.inand let us know. Were

always on the look out forew places and food stories

and would love o hear abou

great places to eat in your

ometown.

LOOK OUT FORTHESE HIGHLIGHTS

For a list of stores that stock gourmet ingredients, turn to p 117



11/120

first bite

Weve always loved this crunchy Korean relish with a passion. Noits officially being hailed as the sexiest pickle of 20

first b

news, trends, shoppin

PICKLED PUCKERKimchi is to Koreans whatsauerkraut is to Germans. Made

with pickled vegetables, and at

times, seafood, it is a staple side

every Korean meal. It is tradition

seasoned, brined and fermented

for a few days. A smidgen of kim

adds a burst of colour to soups,

imparts a fiery bite to dumplings

and rice paper rolls, and makes

for a robust filling in a savoury

pancake. It can very happily be

eaten on its own, straight fromthe bowl. We love how delightful

kimchi is you can use virtually

any vegetable to make it. Turn th

page to master different version

of kimchi.

Kimchi hour

Recipes GUNG - THE PALACE, NEW DELHI Photographs JOY MANAVA

Radish kimchi

Mixed cabbage

kimchi

Water kimchi


12/120

first bitenews, trends, shopping

Mixed cabbage kimchiMakes 2kg30 minutes + marinating

and fermentingEASY

Cut the root of 1kg cabbagehalfway

and then split the leaves with your

hands. The cabbage can be diced or left

as it is. Cut 700g carrots and radish

into batons and quarter 300g onions.

Separate each layer of the onion.

Sprinkle 1 cupcoarse saltbetween the

vegetables. Place the mixed vegetables

in a large container and pour enough

water to cover them fully. Taste the

water to make sure it is really salty,

otherwise add more salt. Leave the

cabbage immersed in the salted water

for 6 hours. Rinse twice, then let it drain

for 2 hours.

Meanwhile, prepare the kimchi filling

by mixing 1/4 cup chilli sauce, 50g

shrimp sauce or anchovies, 2 tbsp

sugar, 2 tbsp chopped ginger, 8 tbsp

chopped garlic clovesand 2 pured

pearstogether.

Once the cabbage is well drained,

mix it with the kimchi filling and

sprinkle 4 tbsp sesame seedsover it.

The kimchi can be eaten unfermented,

immediately, or after 2-3 days. Use it in

stews or pancakes.

Radish kimchiMakes 2kg30 minutes + marinating

and fermentingEASY

Peel and cut 2kg radishinto thin

strips, approximately 0.2-0.5cm wide.

Mix the radish with 1 cup coarse salt

and place in a container. Pour enough

water to cover it fully. Soak the radish

in the salted water for 30 minutes,

rinse and drain well.

Meanwhile, prepare the kimchi filling


shrimp sauce or anchovies, 2 tbsp

sugar, 2 tbsp chopped ginger, 8 tbsp

chopped garlic clovesand 2 pured

pears together.

Once the radish is well drained, mix it

with the kimchi filling and sprinkle

4 tbsp sesame seedsover it. Cover

and refrigerate, allowing it to ferment

for 2-3 days.

SHELF PRESERVATIONGet a taste of Koreas most loved food export with these perky pickles that spell instant wow!

Leek kimchiMakes 2kg30 minutes + marinatin

and fermentingEASY

Peel and cut 2kg leeksinto thin str

approximately 0.2-0.5cm wide. Mix th

leeks with 1 cup coarse saltand plac

in a container. Pour enough water into

the container to cover the leeks fully.

them soak in the salted water for

30 minutes. Rinse and drain well.

Meanwhile, prepare the kimchi fillin


shrimp sauce, 2 tbsp sugar, 2 tbsp

chopped ginger, 8 tbsp chopped gar

clovesand 2 pured pearstogether.

Once the leeks are well drained, mi

them with the kimchi filling and sprin

4 tbsp sesame seeds. Cover and

refrigerate, allowing it to ferment for

days.

Water kimchiMakes 2kg 30 minutes +

marinating and fermenting EAS

Cut the root of 1kg cabbagehalfwaand then split the leaves with your

hands. The cabbage can be diced or

left as it is. Sprinkle 1 cupcoarse salt

between the leaves. Place the cabbag

in a large container and pour enough

water to cover it fully. Taste the water

make sure it is really salty, otherwise

more salt. Leave the cabbage immers

in the salted water for 6 hours. Rinse

twice, then drain for 2 hours.

Meanwhile, prepare the kimchi

filling by mixing 50g shrimp sauce

or anchovies, 2 tbsp sugar, 2 tbsp

chopped ginger, 8 tbsp chopped gar

clovesand 2 pured pearstogether.

Once the cabbage is well drained, m

it with the kimchi filling and sprinkle

4 tbsp sesame seedsover it. The

kimchi can be eaten unfermented,

immediately, or after 2-3 days. Use it i

stews or pancakes.Leek kimchi

Make the

kimchi ahead. It stays

good to eat for months in

the refrigerator. If you prefer

a milder taste, consume

within 5-6 days. For a more

intense flavour, use the

kimchi after a couple

of weeks.


13/120

Bulghar wheat saladwithroasted beet spinachandpine nuts Serves 2 35 minutesEASYHeat the oven to 200C. Put 250g quartered, boiled beetroot`50/500g) in an ovenproof dish lined with foil and add 1 chopped garlic clove(`20 250g), 2 thyme sprigs( 5/bunch), 2 tbsp Colavita Balsamic Vinegar 65 125ml) and 1 tbsp oil. Season, then scrunch up the foil to makea parcel. Cook for 20 minutes, and then cool. Meanwhile add boiling water to 75g Tipiak Bulgar Wheat(`370/500g) and cover with cling-film. Coohen toss with100g spinach (`20/250g). Add the beetroot, keeping the cooking juices, and scatter with1 tbsp toasted pine nuts(`420/70g). Whhe juices with1 tbsp lemon juice(`3/lemon) and 1 tbsp balsamic vinegar and drizzle over the salad.

THE CASE FOR

Whats a bit of a pong weighed

against a whole lot of character?

Im willing to forgive dried fish

its (okay, considerable) stinkfor all the crackly, crunchy fun

it adds to my plate. Theresnothinglike ik nilis (crisp-dried

anchovies) to

jazz upnasiemak, the

Malaysian

rice dish.

Closer home,

salty dried bombil

ch tni s a s mple, homelypleasure. Sure, the flavour is bold

and can be a tad over the top,

but who said you need a heaped

serving of it? A little sprinkling of

dried fish goes a long way be it

over stir-fries, Asian-style salads,

or even on its own. Id say this is

a taste well worth acquiring.

- AMRITA GUPTA

THE JURYS OUTDried fish

How to use up

SUPERMARKET SWEEPPop into Foodhall for a quick weeknight meal

THE CASE AGAINST

There are those who have the

olfactory might to overlook the

stench of drying bombland

sing paeans to the slender fish.

I am notone of them. To medried fish is one taste I will

probably neveracquire. Eating

it is like

road-rolling

your palate

there is no

option but tosurrender to its

overpowering avour.

Fresh fish has a subtlety of

aroma and taste thats lacking

in its dry form add dried fish

to a dish and what you get is a

brash sucker punch of fishiness.

You could liken it to a classroom

bully, forcing every other flavour

on a plate to submit to its will.

Thanks, but Ill pass.

- VIDYA BALACHANDER

Sticky salmon with greensHeat the oven to 200C. Place

4 skinless salmon filletson a

baking tray. Mix together 2 tbspoyster sauce, 3 tbsp teriyaki sauceand 1 tbsp honey, then brushover the fish.Roast for 8-10 minutes then set aside. Heat 1 tbspoilin a wok, then f1 tbsp grated ginger, 1 sliced garlic cloveand1 sliced red chilli. Stir350g blanched broccoli, then add 250g each of chopped bok choy

and snow peas and cook for 2 minutes. Stir in the rest of the sauce, h

through and serve with the fish.

Teriyaki prawn and noodle broth our1l vegetable stock nto a pand simmer. Stir in 1 tsp grated ginger, 2 tbsp teriyaki sauceand1/2 tsp five-spice powder. Add 85g noodlesand cook for 3-4 minut

Tip in 00g mixed stir-fried vegetablesand 85g slicedmushrooms, cook for a couple of minutes, then add 100gshredded cooked chickenand simmer. Season, and sprink1 tsp sesame seeds.Stir-fried teriyaki steak with cabbageSlice sirloinsteak nto th n str ps. Heat2 tbspoilin a wok. Add the

steak and 1 sliced onion. Fry until brown. Add 2 tbsp

teriyaki sauceand a splash of water. Tip onto a plate. Th

add1/2 shredded cabbageand stir-fry. Season with 1 tby u . Add the steak back to the pan and toss toget

Try Kikkoman available at gourmet stores 110or 250ml.

PB ARD LTERIYAKISAUCE

+ =

TOTALCOST`206

PhotographPITTA/123RF

+ +

need to knownews, trends, shoppin


14/120


need to know

news, trends, shopping

DEBONAIRS PIZZA,MUMBASouth Africas largest pizza chain makes

its foray into the city, aiming to create a

buzz around its signature Double Stack and

Triple Decker pizzas two or three crusty

bases sandwiched with cream cheese and

an assortment of fillings. The eatery holds

promise for vegetarians but the flavours are

a tad Indianised, with makhanisauce, kheem

and paneer making an appearance on the

menu. The Super Pizza with four different n

inch square pizzas is a good choice for a gro

Shubham Co-Op Housing Society,

Juhu-Versova Link Road, Mumbai.

Tel: + 91 22 6943 1111

PING PONG,MUMBAIAfter much dilly-dallying, Londons favourite

dim sum eatery finally makes its debut in

Mumbai, giving the neighborhoods corporate

crowd an excuse to meet over extended

lunches and free Wi-Fi. Dim sum clearly

dominates the menu there are baskets of

steamed har gau, spinach and mushroom

dumplings and honey barbecued pork buns.

Other eats include honey-roasted chicken puffs

and Vietnamese rice paper rolls along with

an assortment of teas, cocktails, and desserts

such as Chinese ginger cake.

First International Financial Centre, BKC,

Mumbai. Tel: + 91 22 6741 3333

ELMAS BRASSERIE,NEW DELHIElmas Brasserie is a new venture by the folks

behind Elmas Bakery, Cakes and Tea Room in

Hauz Khas Village. It has all the elements of a

charming caf a chalkboard menu, wooden

flooring, pastel walls and vintage crockery. Its

perfect for a lazy afternoon with friends over

several cups of tea and wedges of flaky mille-

feuille. The menu strikes a balance between

light bites and comfort food. Some of the

heartier dishes include roasted chicken stuffed

with cheese, lamb chops and grilled prawns.

73, Meharchand Market, Lodhi Road,

New Delhi. Tel: + 91 11 4905 0881

TABLE HOPPING Get your first taste of the hottest new restaurants on the block

CHIC

CHARMIN

G

CHEERY

RAISE ATOAST! SPICEROUTE

With a profusion of gourmet start-ups sprouting in cyberspace, an

electronic liquor store seemed like a logical next step for entrepreneurs

Dhruv Khandelwal and Amit Goel. Their venture, Letsbuydrink.com, lets

you order alcohol online and have it delivered to your doorstep (theres

a minimum spend of`1,000, anddelivery is within two hours if youorder before 9 pm . The offeringsare expansive theres bourbonwhiskey, single malts, wines fromacross the globe, cognac, pre-mixdrinks and vermouth. You can alsoorder organic coffee sourced fromtheindianbean.com. While this isinarguably a sweet deal, we wish

the website also had dessert

wines and bar accessories up for

grabs. The service is currently in

Delhi and across Maharashtra,

and will soon be in Bengaluru.

Call +91 9015555000

or follow them on Twitter:

@LetsBuyDrink

letsbuydrink.com The Online Club ASA Spices at Foodhall

Julian Amerys penchant for collecting spices, herbs and dried flowers

on his trips across India, Africa and Europe, led him to establish ASA

(pronounced asha) in 2010 in Copenhagen. ASAs spice stations

in Foodhall outlets offer fair-trade organic spices such as Sichuan

peppercorns, pink pepper from the Camargue, and blue cornflowers

from Scandinavia. ASA also offers custom-made spice blends such as

Egyptian dukkahand Syrian zataar(` 200 to` 4,800 per kg).

ASA Spices are ground-on-order and available at Foodhall outlets

in Mumbai, Bengaluru and Delhi. Visit asatrading.dk for details.


15/120

BBC GoodFoodSEPTEMBER 2013

Whats new insupermarkets this month?

FRESH ONTHE SHELVES

HOME CHEF SPRING ROLL

SAUCE285 or 300mlSpring rolls are the perfect party snack

but wed hesitate to pair them with this

sauce. It is almost one-dimensional in

taste, with an overriding sweetness that

obscures all other avours. Flecked with

strands of grated carrot, the sauce also

has an unpleasant, gummy consistency

because of the xanthan gum added to thicken it. Give

his one a miss and serve those rolls with sweet chilli or

sriracha sauce instead.

CLEARSPRING JAPANESE ARAME

935 or 50g

The Japanese have always known about the nutritive

properties of edible seaweed.

Now, you too can easily

reap the benefits of iodine-

and mineral-rich arame, a

type of kelp. Available in its

dehydrated form arame isgreenish-black in colour and

has no discernible flavour.

Once you soak it in water

though, the wispy strands of

seaweed swell to almost doubleheir size. They possess a mild

ocean flavour that isnt too overwhelming even if youre

trying seaweed for the first time. Sprinkle them over a

bowl of miso soup or add them to a salad but sparingly,

as the steep price is definitely a factor to consider.

NONGSHIM SHRIMP FLAVOREDCRACKERS 9 for 7 g

Few snacks can match

he addictive lure of

shrimp crackers. When you

open this packet, a strong,reassuring shrimp aromawafts out. But the crackersare disappointingly under-seasoned and have only thefaintest trace of prawn flavour.The plus point is they areperfectly crisp and not greasydespite being deep-fried.

Trends we l keK TTL LOVThinking of hosting a tea party at home? Get brewingwith these natty beauties

1.Blue conical teapot 2,800, ava lable at Good Earth; 2.Primula cast ironteapot 4 298 available at zansaarcom; 3. Taj kettle 3 500 available atmypitara.com; 4. Ceramic teapot 930, avalable at Fab nd a;5.Cast iron teapot 2,800, ava lable at Good Earth; 6.Blue cone teapot

1,550, ava lable at aypore.com

1

3 4

65

need to know



16/120


nee to nowpantry basics

A good curry paste is the foundation of a Thai curry. We test seven leading brands of red curry pastein the market to find the one that comes closest to the freshly pounded homemade versionWords KAINAZ CONTRACTOR Photographs SHREYA GUPTA

ON TESTRed Thai curry paste

REAL THAI` 49/50g

We imagine that hungry-for-curry

Thai nationals must be going

through packets of these pastes in a

month. Packing a mean punch with

generous heaps of dried red chillies

and garlic, the Real Thai paste is

surprisingly affordable and the

closest you can get to a homemade

one. Had they added shrimp paste

to the mix and a more assertive

note of lemongrass and galangal,

the curry would have fared even

better. Do not skimp on any of thetrimmings like sweet basil, kaffir

lime leaves and red chillies; they

elevate the curry to a delicious high.

NAMJAI` 47/50gThe first thing that strikes us

about this Bangkok import is the

aroma when we sizzle the paste

in hot oil. The addition of shrimp

paste increases the pungency

and the lemongrass asserts itself

after a quick sear in the pan. This

brand is also one of two the other

being Desiam to recommend frying

the meat and veggies before pouring in the coconut milk. This

small detail results in a curry that is pleasantly spicy, has all

the key flavourings they even manage the bitter note without

being overpowering and doesnt fail to impress.

PANTAI` 110/114gPantais paste imparts heat and

pungency but none of the other

stellar avour combinations we

expect from a Thai curry. With

not even a trace of lemongrass

or galangal, we are compelled

to rescue our curry with extra

lashings of fish sauce, sugar, lime

leaves and basil. Mercifully, this

results in a luscious curry that is

devoured with bowlfuls of rice.

The bright orange-red paste in its

raw form throws us off. With no

cooking instructions on the packe

we have to figure our way throug

the portionin

Much like

the others,

this product

eliminates

the shrimp

paste,

possibly in

an attempt

to pander touninitiated

aste buds.

BLUE DRAGON` 149/220g

UK-based Blue Dragon comes surprisingly

close to its Thai counterparts in terms

of achieving a balance of flavour. The

chillies and the acidic elements are

more pronounced and the curry even

possesses a mildly bitter aftertaste, which

is normally achieved with the addition

of pea aubergines. With an extra dose

of palm sugar, the fieriness can easilybe toned down. The curry is suitable for vegetarians and the

elimination of fish sauce doesnt drastically alter its taste. It is

lighter in colour than the other curries.

CHINGS` 140/200g

Theres no doubt that Chings Secret

has put a lot of thought into the detailed

instructions and impressive packaging. But

had they spent more time on the actual

paste, our curry could have been a lot

more appetising. Instead were

left with a slightly bitter curry

with an overwhelming chilli

ite. The raw paste resembles

Schezwan sauce with a heavy

coating of oil. This is also the

only brand to recommend

adding the curry paste after

he coconut milk.

DESIAM` 165/70g

Given their claims of being spicy, we expect

this curry to be hot enough to have us

yearning for a soothing coconut dessert.

Instead, it has us reaching out for sugar

o counteract its puckering acidity. The

shrimp paste, though

barely identifiable, does

add some complexity to

he avour. Had it not

been so overly pungent,

we would use the paste

to avour other Thai

avourites such as fish

cakes and barbecued meat.

BLUE ELEPHANT`210/70g

This paste is redolent with spices but has a

eriness that instantly hits the throat. When

fried, the fragrant curry paste releases its

bold lemongrass and chilli notes immediately

The resulting curry is full-bodied, sour and

reminds us faintly of

massaman curry from

southern Thailand. Eve

though the packaging

doesnt advertise its

use, the curry has an

overpowering avour o

turmeric that everyone

may not appreciate.

OVES


17/120

BBC GoodFood

need to know


SEPTEMBER 2013

Mexican food fans, rejoice.

Rodeo, one of the citys firs

Mexican restaurants, has

introduced value-for-mone

weekday lunches. The lunc

combo includes a soup, a

salad and a choice of six

dishes as part of the main

course. A bowl of chicken o

mushroom soup is served w

corn tort a c ps an p coe ga o while the salads are

dressed with salsa, sour cre

or a apeo mayonna se.

Some of the mains on offer

include mushroom crpes,

grilled marinated chicken w

Serrano mayonnaise, pan-

grilled jumbo prawns stuffed with olives, and platters of nachos drenched

cheese. Tel: +91 11 2371 3780; Monday to Friday, noon 3.30 pm.

ood Foo tracks down this months top foodie meals and dealsWords KHORSHED DEBOO

158-A-HEAD DINNERPARTY FOR 4!

99 WEEKDAY MEXICAN

LUNCH BUFFET AT RODEO,NEW DELHI

All prices

PER HEAD

excluding taxes

and travel

Total`629

( er head)

Lemon, broccoli andsesame roast chicken (p 62) ` 288

Aubergine and black bean stir-fry (p 46) 179Anmi su (p 75) 162

If youve been longing to visit Mumbais famed Ziya at The Oberoi, we

suggest you make the most of this brunch deal. Helmed by ChefVineetBhatia, the restaurant that serves contemporary Indian fare offers a

sumptuous brunch spread on Sundays. The dining experience allows you to

feast on kebabs, prawn curry, lamb chops, mushroom khichdi and r n anddesserts such as kheerice cream and coconut and rice sundialong withunlimited rounds of sparkling wine or beer. The sweeping view of the ocean

is a bonus.Tel: +91 22 6632 6210; Sundays, 12.30 pm 3 pm.

The seventh edition of Citibank

Restaurant Week India will

have over 70 participating

restaurants across Bengaluru,

Delhi and Mumbai. The event

gives culinary enthusiasts

the chance to enjoy a three-

course prix fixe meal (with

a choice of vegetarian or

non-vegetarian) at a fraction

o t e regu ar a carte rates.

art c pat ng restaurants nc u eengalurus Caperberry and

Szechwan Court (pictured);

Delhis Rara Avis, Sakura

and Varq; and Mumbais

Vetro, Hakkasan and Ellipsis. The menu is priced at 750 per personfor lunch or dinner in Bengaluru,` 1,000 for lunch and 1,200 fordinner in Delhi and Mumbai. From 23 September to 2 October. Visit

restaurantweekindia.o to make reservations.

E TAURANT WEEK INDIA

BENGALURU, DELHIAND MUMBAI

2,000 UNLIMITED BOOZESUNDAY BRUNCH AT ZIYA,MUMBAI

BARGAINHUNTER


18/120

need to know

Bamboo shootsCrunchy, flavourful and endlessly versatile, bamboo shoots are an integralingredient across Southeast Asia and north-east IndiaWords HOIHNU HAUZEL Photograph SONA BAHADUR


19/120


spotlighbamboo shoot

Ever wondered if the secret

to creating a flavourful Thai

curry can be pinned down

to one special ingredient?

Well, apart from the curry paste, of

course. It was a revelation to discover in

Thailand that the Thais are particularly

partial to fresh bamboo shoot. The

Thai curries I relished invariably had

bamboo shoot added to the dish, along

with white pumpkin and pea aubergine,

which the Thais refer to as ma khua

proh. Traditionally, fresh bamboo shoot

is boiled in water before it is used in

Thai dishes.

Veena Arora, Chef de Cuisine

at The Imperial Hotels famous

restaurant, Silk Route, in New Delhi,

uses bamboo shoot in all her Thai

curries. It makes all the difference to

use bamboo shoot, especially in curries

and stir-fried dishes, says the Thai

chef of Indian origin. At home, Arora

often rustles up a Thai soup called dom

jud nomai sot, made of thinly sliced

bamboo shoot and pork ribs mixed

with salt, garlic and pepper.

The ingredient is vital to Vietnamese

cuisine too. Fresh, tender shoots are

used to prepare several Vietnamese

broths, including sp bn mang g a

noodle soup with chicken and bamboo

shoots, usually eaten for breakfast.

Indeed, the flavour of the soup depends

upon the quality of bamboo shoot,

which is cut lengthwise and added

with other ingredients like shallots,

mushrooms, sliced ginger and rice

vermicelli. Ideally, young shoots should

be used to impart a distinct taste.

Bamboo shoots are also an integral

component of Chinese stir-fries.

Baba Ling, owner of long-established

Chinese restaurants Nanking in Delhi

and Lings Pavilion in Mumbai, says

that bamboo shoot is an essential

ingredient in the Chinese kitchen, and

is prized for its firm, crunchy texture.

Apart from tossing it into his stir-fries,

he uses it in stews and also adds it

to pork curry along with soya sauce.

Theres nothing like pork curry with

bamboo shoot, he says.

The plant grows extensively not just

in Southeast Asia and India but also in

Africa and the Far East. It is referred

to by different local names in each of

these places. The edible shoots of the

bamboo plant are plucked when they

are just about two weeks old: tender yet

firm. The shoots are surrounded by a

protective, shell-like outer casing that

has to be peeled layer by layer until the

tender core is exposed. The best way to

treat peeled bamboo shoots is to slice

them thinly and then wash thoroughly.

Some people soak the shoots in water

overnight to dilute their pungency or

bitterness. Most importantly, this also

purges the toxins believed to be present

in the bamboo shoot. After this, it can

simply be fried like any other vegetable.

In India, it is during the monsoon

that tender bamboo shoots sprout from

the root and are ready to be eaten,

although they are never consumed raw.Predictably, this is also when every

household across north-east India

feasts on bamboo shoot dishes, making

full use of this seasonal bounty. Family

members gather in their courtyards and

peel the outer layers off the bamboo,

bonding over the communal exercise.

In the seven sister states, where

bamboo shoots are abundant, it is

widely relished as a delicacy. The Nagas

love it in their pork. The Mizos use it

in bai, a traditional dish that is a mix of

vegetables or meat cooked with soda, or

even in chutney. The Assamese use it in

fish curry to impart a tangy flavour.

Of course, bamboo shoot is widely

available in its canned form, though the

people of the north-east prefer using

their own methods to preserve the

perishable shoots for use throughout

the year: they are commonly smoked,

dried or fermented.

But fermented bamboo shoot

is an acquired taste. The process of

fermentation is tedious shoots are cut

into small pieces, wrapped in plantain

leaves and stored inside a wicker or

cane basket in a cool, dry place. Over

the course of about a week, the shoots

gradually turn moist, to the point of

becoming watery. This water is squeezed

out from the bamboo shoot before it is

cooked. Fermented bamboo shoots lend

a special depth of flavour to pork-based

dishes. In Manipur, it is also used in fi

curry and in chutneys such as ironba,

which contains fermented fish laced

with the fiery raja chilli.

Increasingly, bamboo shoots are

commonly pickled with salt and othe

condiments. Bamboo shoot pickle is

made with mustard oil, garlic, ginger

and lots of chillies. Some households

even use the native bhut jolokia(one

of the hottest chilli peppers in the

world). Bamboo shoot pickle is relish

in pockets of south India, too. In a

small hill station called Sakleshpur

in Karnataka, it is made with garlic,

mustard seeds and curry leaves.

Centuries ago, when hunter-

gatherers first discovered bamboo

shoot was edible, they may not have

been preoccupied with its health

benefits. But today we know thatthis crunchy delicacy is loaded with

nutrients. High in fibre, it is said to

regulate cholesterol, aid in weight los

and balance blood pressure. In fact,

a study on the effects of fibre presen

in bamboo shoots, published in the

scientific journal Nutritionin 2009,

found that women who consumed it

regularly lowered their LDL or bad

cholesterol. Being naturally low in su

and calories a cup of cooked bamb

shoot contains only 14 calories it is

also ideal for weight watchers.

Fresh,tendershoots areused to

prepareVietnamesebroths

indeed,the avourdepends

upon thequality ofbambooshoot

Shredded chicken,curry leaf and bambooshoot stir-fryServes 420 minutesEASY

Recipe AMIT PAMNANI

Heat 1 tbsp oilin a wok. Add

10-12 curry leaves, 2 red chillies,

slit lengthwise and 3 chopped garlic

cloves. Saut for 30 seconds and

add 1 sliced red pepper. Saut for a

minute, add 400g cooked, shredde

chicken, 200g sliced bamboo

shoots and 1 tbsp soya sauce.

Season well and toss to mix evenly.

Turn off the gas. Garnish with

chopped spring onions, chopped

coriander and a drizzle ofsesame

oil. Serve hot.


20/120

No cereal is more beloved to Indians than rice, yet it remains at the centre ofa stormy nutritional debate. BBC Good Foodgets to the grain of the matter

Words NANDITA IYERRICE

investigates

Its hard to think of a cereal that is

more intrinsic to Indian culture

than rice. It journeys with us for

a whole lifetime. It is the first

solid food a baby is traditionally fed

during the annaprashan ceremony (a

Hindu ritual that marks the infants

first intake of food), and it is sprinkled

over a deceased persons mouth during

the antim sanskar,or last rites. A vast

majority of the Indian population eats

rice as its staple grain, similar to Asian

countries such as China and Japan,where it is almost always the main part

of a meal.

In recent years, Indias rice

production has boomed. According

to a Bloomberg report published in

June 2013, Indias rice output this year

is expected to be around 110 million

tonnes, cementing its place as the

worlds second largest grower of the

grain after China. Out of this, 10.5

million tonnes is likely to be exported,

making the country the worlds largest

exporter of rice. And yet, rice is one

of the most controversial cereals of

our time. Opinions about the grain

are sharply polarised while some

nutritionists advocate it over wheat

because it is gluten-free, a far larger

number recommend avoiding it

altogether because it is considered to be

full of empty calories that fuel obesity

and increase the risk of type-2 diabetes.

So what is the truth about rice? Are

some varieties better than others?

How much of it should you include in

your diet?

HISTORY AND TYPES OF

RICE

The historical origin of rice cultivation

remains a controversial subject. In

his book, Sturtevants Notes on Edible

Plants, American botanist Edward

Lewis Sturtevant traces the origin ofrice to roughly 130 million years ago,

when it existed in the form of wild

grass. It was first cultivated as a grain

around 10,000 years ago, somewhere

in Asia. There is evidence that rice

was grown during the Indus Valley

Civilisation in the Third Millennium

BC. But the first domesticated variety

is believed to have been cultivated in

the Yangtze River Valley in China, more

than 8,000 years ago.

Rice is broadly categorised into

two major subspecies Indica and

Japonica. The popular rice varieties we

consume belong to one of these two

types. According to the International

Rice Research Institute, a research

organisation based in the Philippines,

Indica is an umbrella term that includes

several different varieties of rice that

grow well in warm temperatures.

These varieties are distinguished by

medium to long grains of rice, which

retain their form after being cooked

and dont clump together. Aromatic

basmati and jasmine are two of the

best-known Indica rice varieties.

Japonica rice varieties have short to

medium opaque grains and tend to b

sticky and moist when cooked, due t

the lack of a component of starch ca

amylose, which keeps grains whole.

They are also prized for being highly

nutritious and low in starch. This kinof rice forms the backbone of Japane

cooking. Glutinous or sticky rice, wh

is widely used in Southeast Asian

countries such as Laos, Vietnam and

Thailand, and arborio are two kinds

Japonica grains.

The size of a rice grain is precise

defined: while short grain rice has

almost the same width and length,

medium grain rice is twice as long a

is wide and the length of long grain r

is thrice its width.

THE ANATOMY OF A GRA

OF RICETo get to the bottom of the debate

on the nutritive properties of rice,

its important to start with a single

grain. The outermost layer of the ric

grain is known as the huskor hull.

It is inedible and therefore removed


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22/120


during milling. The second layer called

branis highly nutritious and contains

fibre, proteins and minerals. It can be

light brown, black or red in colour,

which gives unpolished grains their

characteristic colour. This kind of rice

is considered nutritionally superior to

polished white rice. Once the husk is

e m nate , m ng t e gra n urt er

removes t e ran ayer to revea

theendosperm, which contains

carbohydrates, proteins and important

amino acids. A rice grain stripped

down to its endosperm is what we

know as white rice. The degree of

processing determines the colour of

the grain.

WHITE RICE VS BROWNRICEThe process that converts brown rice

nto w te r ce estroys 67 per cent o

t e v tam n B3 content, 80 per cent

o v tam n B1, 90 per cent o v tam n

B6, 50 per cent of the manganese

and phosphorus content and 60 per

cent of iron, along with dietary fibre

and essential fatty acids. So it is no

surprise that brown rice is much more

nutritious than white rice. It has more

fibre, iron, potassium, phosphorus,

zinc and minerals such as copper and

.

owever, t e ran conta ns

essential oils, which makes it more

prone to spo age t an w te r ce,

which has had the bran removed.

Also, the antioxidant compounds

called phytates present in the bran can

hinder the absorption of important

nutrients such as iron. This is a minor

drawback of brown rice, but not

significant enough to take away from

ts ot er ene ts. oo ng re uces t e

phytate content of brown rice to some

extent, says Sheela Krishnaswamy,

a Bengaluru-based nutrition and

wellness consultant. If brown rice

was really problematic for health, it

would not have been widely used many

decades ago. Also, since brown rice has

more nutrition than white rice, some

kind of a balance is struck.

here does that leave white rice?

In ts e ence, t s not comp etey

evo o nutr ents. It s an mportant

source of carbohydrates (amounting

to 77.5 per cent) and high quality

protein (about 4g per cup). However,

protein from white rice is incomplete

because it does not contain adequate

quantities of an essential amino acid

called lysine. Eating foods rich in lysine

helps the body procure this missing

essential amino acid. Some of these

foods are beans, lentils, soya products,

nuts an a ry pro ucts. T s a so

exp a ns w y com nat ons e a an

rice or yoghurt and rice are considered

nutritionally complete.

In India, we also have another

variety of rice called parboiled rice,

also known as converted rice. Here,

rice that is still in the husk is partially

boiled and dried. Nutrients from the

husk and bran are allowed to seep

into the endosperm, so the milling

process does not strip the rice entirely

of its nutrients. Par oile rice is use

almost daily in south India, and also for

ma ng t e atter or s or osas.

e Amer can D a etes Assoc at on

lists it as a low glycaemic index food, or

one that takes longer to digest, thereby

preventing a sudden spike in blood

sugar levels.

WEIGHTYM TTERS

ne of the most debaspects of rice is its association

wt weg t ga n. A o t o weg t

oss c n cs an se -sty e experts onot permit the consumption of rice

because they believe its difficult to

quantify rice intake, often leading to

excess intake, says Krishnaswamy.

The truth is that it is often tougher t

practise portion control with rice. In

rice-eating communities, three or fou

dishes are typically paired with the

rain, making it difficult to keep trac

of the quantity being consumed.

However, Krishnaswamy says

t s not true t at r ce as a g er

calorie burden than other grains. It

is a myth that a person on a weight

oss reg me s ou avo r ce, or

that rice causes weight gain, says

Krishnaswamy. According to an

article published in the Journal of

the American Dietetic Association in

October 2009, Americans who eat

rice obtain a smaller portion of their

NUTRITIONAL COMPARISONBETWEEN WHITE RICE ANDBROWN RICE

Per cup White rice Brown rice

Calories 242 kcals 218 kcals

Protein 4.4g 4.5g

Carbohydrate 53.2g 45.8g

Fat 0.4g 1.6g

Fibre 0.6g 3.5g

Magnesium 24mg 86mg

Folate 108mcg 8mcg

Zinc 0.8mg 1.2mg

ourtesy livestrong.com

The process that converts brown ricento white rice destroys 67 per cent of the

vitamin B3 content, 80 per cent of vitaminB1, 90 per cent o vitamin B6, 50 per centof the manganese and phosphorus contentan 60 per cent o iron, a ong wit ietary

re an essentia atty aci s


23/120


need to know

food issu

The satiety factor of white rice is low dueto negligible bre content, which meansthat unless it is combined with otherhigh-bre foods and protein, you will feelhungry soon after eating a predominantlywhite rice-based meal

daily calories from fat and have a lower

rate of saturated fat consumption than

those who do not eat rice. The study

also found that people who eat rice

consume more fibre, vegetables, iron

and potassium than their counterparts

who shun it.

But it is important to add to its

nutritional heft by choosing the right

pairings. The satiety factor of white rice

is low due to negligible fibre content,

which means that unless it is combined

with other high-fibre foods and protein,

you will feel hungry soon after eating

a predominantly white rice-based

meal. In countries such as Japan and

South Korea, rice is typically paired

with protein-rich foods such as fish

and meat, which is why obesity rates

in these predominantly rice-eating

societies are very low, when compared

to a country like the United States.

THE DIABETES LINKIts difficult to establish a direct link

between eating rice and the risk of

developing type-2 diabetes. However,

it is a well-known fact that Indians are

genetically prone to developing insulin

resistance, a condition that lowers the

bodys sensitivity to insulin and causes

metabolic problems that can eventually

snowball into diabetes. White rice has

a high glycaemic index, which means

it swamps the bloodstream with a large

amount of sugar in a relatively short

span of time. Brown rice takes longer to

metabolise, giving the body more time

to break down the blood sugar.

According to a study published

in 2010 in theArchives of Internal

Medicine, a peer-reviewed medical

journal, Higher intake of white rice

(five or more servings per week)

is associated with a higher risk of

type-2 diabetes. In contrast, a high

intake of brown rice (two or more

servings per week) is associated with

a lower risk of type-2 diabetes. It was

thereby estimated that replacing anuncooked measure of 50g of white rice

a day with the same amount of brown

rice lowered the risk of type-2 diabe

by 16 per cent.

However, people in north-east Ind

Japan and China have been eating wh

rice for generations without any majo

diabetes scares. This co

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