Butternut Mash Upkari/Stir-Fry

My kids create got liked butternut mash since babies. I used to by as well as large boil them amongst tabular array salt as well as plow over it to them amongst a niggling butter. To add together a niggling to a greater extent than flavour as well as to instruct them into mainstream eating as well as reduced cooking for me, :) ) I oft brand upkaris ( stir-fry ) for them. I decided to brand butternut mash the means they brand pumpkin upkari dorsum home. And it came out delicious! The kids loved it!

Servings: 4

Ingredients:

Butternut Squash :1 medium
Mustard: 1/4 tsp
Chana dal : 1/2 tsp(optional)
Green chili: 1
Asofoetida ( hing): pinch
Coconut oil: i tsp. ( y'all tin purpose whatsoever cooking crude of your preference, I purpose kokosnoot crude inwards mine).
Jaggery(molasses)/ sugar:1 tsp
Salt to taste.
Fresh grated coconut: i tbsp ( optional).

Method:

Peel the butternut mash as well as die it into two cm cubes as well as operate on aside. Slit the greenish chillies as well as operate on aside.

Heat a sauté pan/ wok on medium heat,add i tsp kokosnoot oil. Now add together the mustard seeds. Once the mustard seeds splutter, add together the chana dal, as well as thus the slit greenish chillies. Sauté for a infinitesimal until the chana dal turns a niggling golden color.Now add together the diced butternut mash & sauté.Add asofoetida( hing), a niggling chip of tabular array salt as well as 1tsp sugar. Reduce the flaming to low, comprehend the pan as well as create until the vegetable is soft plenty to eat. Generally takes nearly xv minutes. Ensure that y'all cheque inwards betwixt to encounter if it is cooked. You create non desire it to plow into mush!

Garnish amongst freshly grated coconut. Serve amongst rice & rasam or dal. You tin consume it only similar that too.

Cooking made easy:

This upkari ( stir-fry) tin also hold upwardly made amongst other types of mash similar Acorn or Calabash.
The easiest means to cutting mash is to get-go peel it amongst a regular peeler. The exterior peel is tough but the within is soft as well as slow to cut.

Tip for well for y'all living:

Incorporate colors as well as diversity inwards your diet. Every unmarried 24-hour interval endeavor to consume at to the lowest degree 4-6 dissimilar colors of fruits as well as vegetables. This volition automatically ensure that y'all instruct the adequate amount of the daily requirement of your vitamins as well as minerals NATURALLY!

References:

http://www.wholeliving.com/134734/power-foods-butternut-squash

http://www.eufic.org/article/en/show/spotlight/rid/colours-of-fruits-and-vegetables-and-health/

http://www.fruitsandveggiesmorematters.org/eat-a-colorful-variety-of-fruits-and-vegetables

Food for thought:

Rome was non built inwards a 24-hour interval ( John Heywood).