Ghosale Upkari ( Ridge Gourd Stir-Fry).

Ghosale ( Ridge Gourd) is some other 1 of my father-in-law's favorite vegetables. My mother in law teases my father-in-law alongside a minor poesy form that she has made connecting the days of the calendar week in addition to his favorite vegetable to locomote cooked that day!

Ghosale aka Ridge gourd is also known equally Luffa or Chinese okra. It has dissimilar names inward dissimilar parts of India. It is known equally Herekayi inward Kannada, Adavi Beera inward Telugu, Peechinga inward Malyalam, Dodka inward MarÄthi in addition to Turai inward Northern Republic of Republic of India in addition to so on. You tin detect to a greater extent than herehttp://en.m.wikipedia.org/wiki/Luffa
This is some other 1 of the vegetables that is gentle on the digestive organization in addition to tin locomote safely eaten when 1 is sick or is on whatsoever form of elimination diet. It also is known to get got several medicinal values.

The stir minor fry is slow in addition to quick to brand in addition to requires really few ingredients. This likewise is 1 of my favorites for weeknight dinners.

Servings: 4

Ingredients:

Ghosale ( Ridge gourd) :2 medium sized.
Mustard: 1/4 tsp
Cumin seeds ( jeera): 1/4 tsp
Green chillies: 1-2 (as per your spice level) ( I purpose 1 when I am making it for my picayune ones.)
Coconut oil: 1 tsp. ( y'all tin purpose whatsoever cooking crude oil of your preference, I purpose kokosnoot crude oil inward mine).
Jaggery(molasses)/ sugar:1 tsp
Salt to taste.
Freshly grated coconut: 1 tbsp ( optional).

Method:

With a paring knife/ peeler,peel the ridges off the Ridge gourd.

Cut the ridge gourd (poddale) lengthwise twice.Then piece thinly horizontally so that y'all get got ii cms long sparse slices in addition to plough over aside.

Slit the light-green chillies in addition to plough over aside.

Heat a sauté pan/ wok on medium heat,add 1 tsp kokosnoot oil. Now add together the mustard seeds.

Once the mustard seeds splutter, add together the cumin seeds, so the slit light-green chillies.

Now add together the sliced ghosale( ridge gourd) in addition to sauté.Add a picayune flake of tabular array salt in addition to 1tsp sugar.

Reduce the open fire to low, comprehend the pan in addition to gear upwards until the vegetable is soft plenty to eat. Generally takes virtually xv minutes.

Garnish alongside freshly grated coconut. Serve alongside rice / bread.

Cooking made easy:

Make certain y'all gear upwards on depression open fire equally y'all wishing the vegetable to gear upwards inward it's ain juices. Increasing the flame, makes the fluid evaporate chop-chop thereby increasing the chances of burning your vegetable.

Vegetables inward the U.S.A. tend to get got higher H2O content in addition to so practise non require additional H2O to locomote added land cooking. But if y'all detect the pan getting likewise hot or y'all are inward danger of burning the vegetable
then y'all tin sprinkle some H2O in addition to allow it gear upwards to your desired score of softness. It should non locomote mushy.

In India, for the inward a higher house recipe, y'all tin add together 1/2 to 1 loving cup of H2O equally needed. You tin also gear upwards it inward a line per unit of measurement area pan. If y'all are doing so, add together 3/4 loving cup of water, comprehend in addition to allow it gear upwards on medium open fire alongside the line per unit of measurement area cooker weight on, until y'all take away heed ii whistles from the cooker. Turn the open fire off in addition to weight for the cooker to gear upwards downwards completely earlier opening the lid. This is the line per unit of measurement area cooker method for most vegetables to locomote cooked inward India.

Cooking the vegetable inward it's ain juices also has the payoff that nosotros don't lose much nutrients.

Tip for salubrious living:

"Activity, activity, action ", this is the mantra for salubrious living. When y'all are physically active, y'all automatically burn downwards calories. This is specially truthful for the elderly in addition to retired people. When y'all function y'all automatically move, walk in addition to locomote out of the house. Whereas afterwards retirement, most people don't detect the necessity to locomote out of the house. This significantly limits the sum of physical activity. You get got to detect reasons to locomote out of the solid atleast in 1 trial a day. Find materials to practise approximately the house.This volition larn your joints moving. The to a greater extent than active y'all are, the meliorate y'all volition be.

Food for thought:

To err is human; to forgive is divine.( Alexander Pope).