Vaali Sukke / Malabar Spinach cooked in Coconut based dry masala

Vaali refers to Malabar Spinach and Sukke means dry in Konkani. Hence, Vaali Sukke means Coconut based side dish prepared using Malabar Spinach. Vaali Sukke along with Rice Dalithoy or Rice Curd makes a delicious combo.

Malabar Spinach is a popular tropical leafy green vegetable commonly grown as backyard herb in the home gardens.

Vaali climber grown in a pot in my balcony.

Malabar Spinach / Vaali

Here is the recipe to make healthy, spicy and delicious Vaali Sukke.

INGREDIENTS :

(1) Vaali / Indian Spinach - 1 big bunch

(2) Jack fruit seeds (8-10 sufficient, although I used 30 as I love eating it)

(3) Raw Papaya (Peeled and chopped into bite sized cubes)

(4) Grated Coconut - 1 whole coconut

(5) Roasted dry red chillies, about 5

(6) Urad Dal -  2 tablespoons

(7) Tamarind - 1 inch sized piece

(8) Turmeric powder - Half teaspoon

(9) Coriander powder - 1 teaspoon

(10) Cooking oil - 4 tablespoons

(11) Mustard seeds - Half teaspoon

(12) Curry leaves - 1 sprig

Cuisine - Konkani, South Indian

Serves - 2 to 3  persons

Time - 40 minutes

METHOD :

(1) Pluck the Malabar Spinach leaves off its stem, wash them well, chop them and keep them aside. Cut the tender stems into 1 inch sized pieces and keep aside too.

Malabar Spinach leaves

Malabar Spinach stems

Chopped leaves

(2) Grate a whole coconut and keep aside.

(3) Peel and chop a raw Papaya into bite sized cubes.

Raw Papaya

Peeled and chopped raw Papaya

(4) Peel the skin of the Jackfruit seeds, boil / cook them with little amount of salt in a pressure cooker and keep aside.

Jackfruit seeds peeled and boiled

(5) Heat a tablespoon of oil in a tempering pan, add 2 teaspoons of Urad dal and dried red chillies and fry them for two minutes. Fry until you get the aroma of the fried Urad dal and dried red chillies. 

Remove them off the heat and allow them to cool completely. 

Fried dry red chillies and urad dal

(6) Grind grated coconut, fried red chillies, tamarind together to form a smooth paste.  

Once a smooth paste is formed,  add fried Urad dal and coarsely grind it for one round.  Keep this ground masala aside.

(7) Take 4 tablespoons of cooking oil in a wok / kadhai. Add half teaspoon of Mustard seeds and allow them to splutter. 

Add Curry leaves too.

(8) Then Add the cut stems of Malabar Spinach. Pour a glass of water. Cover the lid and cook the stems till they are tender.

Open the lid and add the chopped Malabar Spinach, cut raw Papaya cubes and the cooked Jackfruit seeds one by one.

Add another glass of water and mix well.

Allow them to cook till the Papaya and the Malabar Spinach is half cooked.

(9) Add the coconut masala to the cooked veggies and boil well till well blended. Add salt as per taste required.

After mixing, 

(10) Add Turmeric powder, Coriander powder and mix well.

Simmer for 5 more minutes and switch off the gas stove.

Add Coriander powder

Add Turmeric powder

(11) Serve Vaali Sukke hot and with a bowl of steaming hot Rice and Dalithoy (Daal is called Dalithoy in Konkani).

Carrot Beet Juice

The best vegetables for the preparation of salads are Carrots and Beetroot, but the combination of these two can also be used in the preparation of a heavenly juice. This juice is loaded with vitamins and minerals. They aid in weight management and provide sufficient amount of energy and nourishment to the body. Carrots and Beetroot being naturally sweet in taste, there is no need of adding extra sugar to the juice. 

Here are the list of ingredients required.

INGREDIENTS :

(1) 1 large Carrot, peeled and ends removed, chopped

(2) 1 medium sized Beet root, ends removed and peeled, chopped

(3) 1 inch sized Ginger, peeled

(4) 1 - 2 tablespoon of Lemon juice

(5) 1/2 teaspoon of Pepper powder

(6) Rock Salt / Kala Namak as per taste required

Here are pictures of ingredients used.

Chopped Carrot

Chopped Beetroot

Chopped Beetroot, Chopped Carrot, Pepper powder, Lemon, Ginger piece and Rock Salt

Here is the method to prepare Carrot Beet juice.

METHOD :

(1) Wash the Carrot and Beet root thoroughly. Then remove their ends and peel them. Chop them coarsely as shown.

(2) Peel and chop Ginger too.

(3) Take chopped Carrot, Beet root and Ginger in the grinding jar of a mixer grinder.

Chopped Carrot added in grinding jar

Chopped Beet added too

A piece of ginger added

(4) Add 1 glass of water and grind them until smooth.

After grinding

(5) Place a fine mesh sieve over a large bowl and pour the prepared mixture over it. This will strain the juice.

A utensil taken

A sieve taken

Place the sieve over the utensil

Pour the smooth paste over the sieve

All the paste poured over the sieve

Add another glass of water in the grinding jar and use the paste left over in the grinding jar too. Pour over the sieve and strain it.

(6) Press the mixture with a large spoon to get maximum juice out of it. Discard the pulp.

(7) Add half teaspoon of  Rock Salt, Pepper powder as per taste required and 1-2  table spoon of lemon juice.

Stir well.

Add Rock Salt

Add Pepper powder

Add lemon juice

(8)  Carrot Beet juice is ready for serving. Pour them in a serving glass and have immediately to get maximum nutrients.

Drink a 200 ml glass of Carrot Beet juice every day for maximum benefits. But drink it fresh else the nutritional value of the juice diminishes.

Benefits of Beetroot Carrot juice:

(1) Prevents signs of ageing.

(2) Reduces pigmentation and blemishes on the skin.

(3) It moisturises dry skin.

(4) Prevents hair loss.

(5) If taken in right amount, it improves liver function.

(6) Boosts haemoglobin levels and helps in fighting Anemia.

(7) It lowers blood pressure and if consumed by a patient of hypertension, helps in reducing blood pressure.

(8) It helps in the production of red blood cells in the body.

(9) Fiber in beet helps in reducing Cholesterol.

Side effects of Beetroot Carrot juice:

Beetroot has many benefits, but if taken in a wrong way and in wrong amount can cause complications. 

(1) Beetroot if taken in excess can cause Kidney Stones. It can lead to the accumulation of Magnesium, Copper and Iron in the Liver, causing complications. It is okay to consume this juice once in a while but not daily.

(2) In rare cases, allergic reactions to beetroot include rashes, itchiness, fever and chills.

(3) Beetroot juice can cause sudden dip in blood pressure levels. If your blood pressure levels are already low or fluctuating, then this juice is strictly not for such individuals suffering from low blood pressure.

(4) For those suffering from Gastrointestinal issues, this juice can aggravate the issue. They can also cause bloating, cramping and flatulence. It can cause even Constipation and Diarrhea.

(5) Being allergic to beet can cause cramping / gas pains in the stomach.

(6) For those having issues related to blood sugar levels, again should avoid beet juice as beet cause spike in blood sugar levels.

Take doctors advice if not sure if it is suitable for you.