Himachali- Low Carb/ Ketogenic Sweet and sour pumpkin (Khatta Meetha Kadoo)

Ketogenic Sweet sour pumpkin

With Halloween around the corner, I have been craving to see these beautiful pumpkins . Being Himachali with my taste buds; I don’t crave for pumpkin pies or desserts but -what my grandma used to cook in this season…sweet and sour yellow pumpkin. An easy, delicious, minus onions and garlic that you find in most recipes. The unique kick here comes the smoky charcoal flavor with mustard oil.

 Pumpkin (Glycemic index 75; Glycemic Load 4.3): You can safely include pumpkin in your glycemic index diet thanks to its low-glycemic load of 4.3. This food is an excellent source of vitamins A and C as well as fiber. It’s also wonderfully sweet and can be used in everything from soups to healthy desserts.

Source:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/

Ingredients for Khatta Meetha Kaddu Recipe

  • Red Pumpkin 500 grams
  • Red Chilies
  • Ghee or mustard oil 15 ml
  • Paanch Phoran (five spice” blend that is delicious as a rub for added to Indian stews)
  • 1 tablespoon cumin seeds
    1 tablespoon brown mustard seeds
    1 tablespoon fennel seeds
    1 tablespoon nigella seeds (also called black cumin or kalonji)
    1½ teaspoons fenugreek seeds
  • Asafoetida a pinch
  • Salt to taste
  • Turmeric powder 1/2 teaspoon
  • Coriander powder 1 tablespoon
  • Ginger cut into thin strips 1 inch stick
  • Red chili powder 1 1/2 teaspoons
  • Xylitol or low calories sweetener-as per taste
  • Vinegar or Lemon juice 1 1/2 tablespoons
  • Fresh coriander leaves chopped 2 tablespoons
  • Charcoal piece ( for smoking)

Method

  1. Peel the pumpkin and cut into pieces.
  2. Heat oil or ghee in a a wok.
  3. Add Paanch phoran, dry red chilies.
  4. Add dry spices- salt, turmeric powder, coriander powder, ginger, red chili powder and mix.
  5. Add in pumpkin pieces and mix.
  6. Add little water, cover and cook on medium flame for 8-10 minutes.
  7. Add sweetener, lemon juice or white vinegar.
  8. Cover and cook further on medium heat for 8-10 minutes. The pumpkin pieces should get mushy.
  9. After smoking garnish with coriander leaves.

Smoking the Pumpkin (dhuni)

Dhuni is flavoring technique wherein, the mustard oil is poured over a piece of burning coal and is placed in the cooked pumpkin wok and covered for some time to give the smoky flavor.

Macros:

  • 100gm of raw pumpkin Calories26
  • Fat 0.1g Carbs 6.5g Protein1g

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Instant Carrot, Ginger,Turmeric pickle

Low carb Ketogenic Pickles

Who does not like pickles? I love pickles. But being on a structured diet you can’t trust the store bought pickles. This is an  easy, clean pickle and so much better than the store bought! It is are easy to make and just takes 15 minutes.

Ingredients

  • 500 grams washed and peeled carrots
  • 100 grams Washed and cleaned Chilies
  • 50 -75 grams fresh Yellow Turmeric (optional)
  • 50 -75 grams fresh ginger (optional)
  • 1/4 cup  cracked mustard seeds (Rai Kuria)
  • 1.5 teaspoon red chili Powder (according to taste)
  • 1 teaspoon Turmeric powder
  • 1 teaspoon Fenugreek seeds
  • 1.5 teaspoon carom seeds
  • 2 teaspoon Salt (adjust to taste)
  • A pinch of Hing (asafoetida)
  • 1/2 cup Mustard Oil or olive oil
  • 1/4 cup Vinegar (used as a preservative and flavoring agent)

Method

  1. Wash and clean carrots, ginger, turmeric, and green chilies.
  2. Allow the veggies to air dry overnight or minimum of an hour.
  3. Slice the carrot lengthwise and make julienne of ginger, turmeric, and chilies
  4. Take flat pan. Dry roast carom and fenugreek seeds.
  5. Grind into fine powder.
  6. Take a wok. Add mustard oil or olive oil.
  7. Once it reached the smoking point, add in asafoetida.
  8. Now add green chilies, ginger, turmeric and carrots. Stir them for a minute.
  9. Make space in the center of a pan. Add in dry spices except mustrad powder and salt.
  10. Saute on medium flame for 3-4 minutes.
  11. Now add rai kuria or mustard powder and salt. Cook for a minute.
  12. Switch off the flame.
  13. Cover with a lid for 5 minutes,
  14. Take out lid and once it cool, pour in vinegar. Mix well.
  15. Store in an air tight jar.  Its ready to eat.
  16. It tastes better if kept in sun light for 3 days.
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