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The first step in creating healthy choices from a lunch menu is choosing your location wisely. In case you have multiple choices, when looking to flake out, it is important that you give each choice a fast examination. Although fast food institutions are starting to integrate healthy foods and foods into their menus, you might find it much easier to eat healthy in a conventional family restaurant.
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Using your best judgment is another one of the many ways which you are able to make healthy decisions from a lunch menu. This is best done by examining dinner pictures onto a menu. It’s also recommended that you avoid foods teeming with oatmeal, cheese and sour cream. If your selection contains these fattening condiments, then make sure you ask for a reduced amount.
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The ingredients needed to make Shukto Sukto Suktoni:
- You need 1 Medium sized Potato
- Take 1 cup Drumstick (sojnedata)
- Prepare 1 Raw banana
- Get 0.5 cup Raw papaya
- Use 2 cup Brinjal
- Take 1 Medium sized bitter gourd (korola/ karela)
- Provide 2-3 potol (Parwal/Pointed gourd)
- You need 1 Medium Sweet Potato-optional🍠
- Prepare 1 cup Flat beans (sheem)-optional
- Take 10-12 Dried lentil dumplings(bori)
- Prepare 1.5 teaspoon Salt
- Provide 0.5 cup Mustard Oil
- Prepare 1-2 Bay leaf
- Get 1 teaspoon Panch phoron (bengali five spice mix)
- Get 3 teaspoon Ginger paste
- You need 1 teaspoon Wild celery seed (radhuni)
- Get 1 tablespoon Yellow Mustard seed
- Take 1 tablespoon Black Mustard seed
- Take 1 tablespoon Poppy seed
- Use as needed Water (for gravy)
- You need 1-2 teaspoon Sugar
- Take 0.25 cup Raw Milk
- You need 1 teaspoon Ghee
Instructions to make Shukto Sukto Suktoni:
- Try to cut the vegetables in the same size pieces (e.g. 2" pieces) except bitter gourd.
- Slice the bitter gourd.
- Make 3 different pastes with little water: 1.Radhuni; 2. Two types of Mustard seeds together; and 3.Poppy seeds.
- Mix a bit of salt with the vegetables before frying.
- Take 2tbs oil in a non stick wok and fry the bitter gourd at the very beginning. Keep it aside.
- ⚠️Don't use this oil for the future frying vegetable as it can make the shukto bitter🚮
- Take the rest of the oil and lightly fry the vegetables one by one. Keep aside.
- Fry the bori too and keep aside
- Temper the remaining oil with Panch phoron and bay leaves
- Add the ginger paste and fry it.
- Add little water and cook it for a couple of minutes.
- Add the Radhuni paste and fry for a minute.
- Add the mustard paste and fry for a minute🌝🌚
- Add poppy seeds paste and again fry it for couple of minutes.
- Add little water meanwhile💧
- Add salt and sugar.
- Add the all the fried vegetables and give it a mix🥗
- Add water for the gravy (2cups or so).
- Cover and simmer until the vegetables are perfectly boiled.
- Add the raw milk and the fried bori
- Add ghee and switch off the flame.
- Let it cool a bit and Enjoy
- Note: Use raw milk only.
- Note: Chillies are not used in shukto.
- Note: Shukto can be prepared with less oil than I mentioned in my recipe for healthier version.
- Note: Normally shukto is not eaten hot. So serve it when it's not very hot or just at room temperature.
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