bbc goodfood india
TRANSCRIPT
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T OUT E T W Y
Hong Kongon your plate
Eat like aBalinese
India
PhobiddenFruit
Thai foodon trial
MASTERCLASS
Chef Thanabalansstep-by-stepHainanesechicken ricep 110
SEPTEMBER 20
`1eat ine t outeat aw
80
+TRIPLE
-
TESTED
RECIPES
Achal Aggarwalshome-style
Japanese menu
Ultimateveggiestir-fries
Favourite Asian recipes
Searedsesametofuwithnoodlesaladp38
KIMCHIMISO SOUPBNH MPORK BUNSBAKSO
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AD SALES
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Good Food India is edited by Sona Bahadur and printed & published by Joji Varghese for
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Chief Executive Officer Tarun Rai
Editor Sona Bahadur
Assistant Editor Amrita Gupta
Features Editor Vidya Balachander
Senior Features Writer Priyanka Hosangadi
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4BBC GoodFood SEPTEMBER 2
Contents
eat in eat outInspiring, seasonal recipes that
wor every time
Restaurants on trial and caf
with character
30 7 ME LS FOR 700weeks worth of sumptuous
meals
37 LUNCHBOX
ight and healthy salad
recipes
38 READY IN 30Meals ready in a jiffy
44 ODERN VEGGIE
Snappy veggie stir-fries
50 WEEKEND
Classic Vietnamese faves
58 WEEKEND
Chinese meals in a cinch
66 ENTERTAINING
Cook up a Japanese feast
78 RESTAURANT SPY
Thai restaurants on trial
88 PRO VS PUNTER
Phobidden Fruit, Bengalu
90 OFF THE EATEN
TRACK
Punes Thai House
ALL YOUR FAVOURITEMAGAZINES ARE JUSTA CLICK AWAY!
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49
PROvs PUNTERFeel like the average diner
doesnt always agree with
professional reviews?
Become our punter in the
Pro vs Puntersection andreview a restaurant
along with a seasoned pro.
To apply, write to us at
MAKEOURCOVERRECIPE
eared sesame tofuwith noodle saladServes 230 m nutesEASY
firm tofu 400g (try Mori-Nu
available at gourmet stores)
sesame seeds1 tbspred chilli 1, deseeded and choppedsoy sauce2 tbsp (try Kikkomanavailable at gourmet stores)
caster sugar2 tbsp (try Tate & Lyleavailable at gourmet stores)
rice wine vinegar2 tbsp (try
Clearspring available at gourmet
stores)
noodles 200gsesame oil 1 tbsp (try Lee Kum Kee
available at gourmet stores)
spr ng on ons 4, finely chopped
Wrap the tofu in heavy layers of
kitchen paper, then press gently to
emove as much excess water
as possible. Repeat a couple of
times. Slice the tofu halfway,
orizontally into 2 at pieces.
Sprinkle with the sesame seeds.
Mix the chilli with soy sauce,
sugar, vinegar and 1 tbsp of water.
Cook the noodles in salted boiling
water until al dente and drain.
Heat a frying pan with the
sesame oil until very hot. Sear the
tofu for about 2 minutes on each
side or until golden and crisp.Put the noodles on two plates,
op with the tofu and pour the
dressing over both. Finish with
chopped spring onions.
PER SERVING 427 kcals,
protein 20.5g, carbs 52.5g, fat
16.5g, sat fat 2.5g, fibre 2.2g,
salt 4.16g
84
MAGZTERCOPY
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BBC GoodFooSEPTEMBER 2013
6
September 2013
eat awayFoodie holiday ideas and
recipes from around the world
94 EAT LIKE A LOCAL:
BALI
A menu of dishes from the
Indonesian province
99 BUDGET AND
BLOWOUT: MADRID
Save and splurge in theSpanish capital
100 CITY ON THE PLATE:
HONG KONG
An insiders guide to the New
York of the East
105 BATTLE OVER
LAKSA
Karen Anand on Singapores
laksa wars
109 COOK LIKE A PRO
Cast iron hot plate
110 MASTERCLASS
Step-by-step Hainanese
chicken rice
114 DO IT YOURSELFMake your own Asian
dipping sauces
115 WINE GUIDE
Pair wines with Oriental food
118 SHOWSTOPPER
Master the perfect steamed
pork buns
masterclass
THE BBC GOOD FOOD LEGACYBBC Good Food is the UKs largest selling food magazine with
a readership of over 1.1 million.
bbcgoodfood.com is the UKs most popular recipe siteattracting 3.7 million unique users per month.
The hugely successful iPhone & iPad apps have had over70,000 downloads till date.
first bite
16 ON TEST Thai red curry pastes
17 BARGAIN HUNTER
Best-value foodie events,
meals and deals
18 NEED TO KNOW
Bamboo shoot
20 FOOD ISSUE
BBC Good Foodinvestigates
rice
24 THE HEALTHY
INGREDIENT
Sweet potato
26 NIGHT OUT
Ambrosial lychee cocktails
28 WHATS ON
The months best food TV
25 SUBSCRIBE toGood Food India
JUST A FEW GOOD PLACES TO EAT FEATURED THIS MONTH
Out & about
Bengaluru
6 OVER TO YOU
Reader recipes, comments
and letters
11 FIRST BITE
Kimchi is the pickle du jour
13 NEWS, TRENDS AND
SHOPPING
New restaurants, trends we
like and more
Minced soy pork with rice nood
101
New Delhi
Mumbai
Sin
Chennai
Madrid
Jammu
China
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6BBC GoodFood SEPTEMBER 2
Over to youFor top restaurant, recipe and travel tips, we ask you,our readers, to keep us in the know
We love hearing from you. Email us your feedback,
your favourite recipes and your comments at
[email protected]. Lets be in touch!
Write to us!
Good Food reader Rajesh Dhar shares h
favourite eateries in Jammu
BREAKFASTLocated in Gandhi Naga
Pahalwan Di Hatti(+91 191 243 3120) is a
nondescript joint thatis a local favourite. Try the chanabhaturaand wash it down with
a glass of lassi. The Raj Kachori
is a popular snack here. Make
sure to carry home some kalari
dense locally produced cheesemade from cows milk fried in itsown fat and eaten with salt or masala.Meal for two`350.
LUNCH Head to Ganapati Food Junction (+91 191
243 2569) in Gandhi Nagar for a wholesome thali. Ask for
the Bhaderwahi Rajma, accompanied by fresh, seasonal
vegetables and homemade pickles. Meal for two `600.
DINNER Fortune Inn Riviera(+0191 256 1415) at
Gulab Singh Marg is renowned for its Zafrani Subz Shorba
prepared using saffron sourced from the adjacent valley.
Sample the hearty Gucchi Biryani for `275 and Nadroo
Yakhni (lotus stem cooked in a yoghurt gravy) for`250.
Try the Dhooni Khatti Sabzi, an authentic dish of the Dogrcommunity priced at`250. Meal for two`1,050.
FOOD NATIONJammu
HOW YOU PIMPED IT
I used most of the original bnh m
ingredients but left out the tofu and
cucumber. I preferred to steam the fish
lightly before preparing the patties. I also
chose to shallow-fry the patties. For the
dipping sauce, I added finely chopped gre
chillies and red chilli powder for extra spice, and less sugar.
Amrita Mukherjeeis a Mumbai-based corporate
communications professional who is always keen to
experiment with healthy substitutes in her cooking.
Errata:In the August issue of BBC Good Food India, in Fatima D
Silva Gracias home-style Goan Christian menu, the dish Ambto
was misspelled as Ambotik. In the same feature, the Caldo Verd
recipe also incorrectly listed Goan sausage as an ingredient, in-
stead of chourico, or Portuguese sausage. In addition, the recip
for Kingfish Balchao mentioned kismooras a substitute for
galmo, however, the correct replacement is dry prawn powder.
The errors are regretted.
Bnh mi ch cServes 640 minutes + refrigerating
EASY
rawas,snapperorany white fish600g,
de-skinned, deboned and cut into chunks
garlic cloves2, chopped
fish sauce1 tbsp (try Ayam available at
gourmet stores)
sugar1/2 tsp
salt1/3 tspblack pepper1/2 tsp, freshly ground
spring onion bulbs3, thinly sliced
oil 400ml + 1 tsp extra for greasing
baguettes6 small (available at speciality
bakeries)
mayonnaise3 tbsp
iceberglettuce1, leaves separated
cucumber1, sliced
tofu120g, sliced into 2cm chunks
(optional)
coriandera handful
redchilli1, sliced
soy sauce1 1/2 tbsp (try Kikkoman
available at gourmet stores)
CLASSIC DIPPING SAUCE
fish sauce 3 tbsp (try Ayam available at
gourmet stores)
lime juice 100ml
rice wine vinegar 1 tsp (try Blue Dragon
available at gourmet stores)
sugar 1/2 cup
garlic cloves 2, finely chopped
red chilli 1, finely chopped
To make the dipping sauce, combine
the fish sauce, lime juice, rice wine
vinegar and sugar in a small bowl.
Stir until the sugar has completely
dissolved. Add the garlic and chilli and
keep aside.
Mince the fish and garlic in a foodprocessor or chop very finely with a
cleaver. Add the fish sauce, sugar, salt,
pepper and spring onions and mix.
Cover and refrigerate for 30 minutes.
Using lightly oiled fingers, form the
fish mixture into 12 patties. Heat the oil
in a deep frying pan and deep-fry the
patties for 4-5 minutes or until they are
golden and cooked through. Drain well
on paper napkins.
Preheat the oven to 180C. Heat the
baguettes for 1 minute, then cut into
half, lengthways, and remove some of
the soft centre. Spread the mayonnaise
and top with lettuce leaves, cucumber,
tofu (if using), fish patties, coriander
and chilli. Drizzle with soy sauce and
serve with the dipping sauce.
PER SERVING 737.5 kcals, protein
36.83g, carbs 75.72g, fat 31.38g, sat fat
2.33g, fibre 1.51g, salt 1.2g
GOODFOODSTAR
RECIPE
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BBC GoodFooSEPTEMBER 2013
READER RECIPE OF THE MONTH
Which Asian
ish do youlove to make
at home?
55.5% 18.5%Fried rice Tha urr Hot and sour soupINSIDERS
POLL
Interact with other Good Food readers on Facebook
at facebook.com/GoodFood MagazineIndia or follow
us on Twi er a wi er.com goodfoodmagin.
The winner of the letter of the month for this
issue winsaspecialfestivehamper worth 5,000fromFoodhall.Thehamper isfilled with tempting
goodies like Kalamata olives, extra virginolive oil, pennerigate, basilcrackers, chocolatefondue, Lemnos jalapeo cream cheeseand Jamie Oliverschilli salt .To write n tothemagazine, email usat [email protected] and
nclude your
address and
elephonenumber.
DrEr,
I rtBBCGFooooly byd w gfeff u cpi fr ngce
tr.Iio z i Iculy lru
su. Iff nviwI
sng lng.Tgzn hgr
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errmly yng.I lv vr
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M M, Kk
LETTEROF THE
MONTH
The winner of the Reader Recipe of the Month wins a special gifthamper worth 2,000 rom Dalm a Cont nental Pvt Ltd (DCPL),a leading company of premium wellness foods. The hamper
contains an array of products from DCPLs Leonardo
brand, such as extra virgin olive oil, olive pomace oil, whole
wheat pasta, premium pasta, premium pickle in olive oil,
pimento stuffed olives, black sliced olives and two recipe
booklets.
Good oodreaderAarthi Satheesh
shares her favourite
rec pe.
Apple loaf cakeMakes 10 slices 1 hour 10 minutes +
cooling EASY
flour180g + extra or dust ngbutter100g, melted
1, beaten
ugar200gvanilla essence1 tsp
yoghurt80mlbaking soda 1/2 tspc nnamon powder 1 tsp
baking powder1/2 tspapples1 1/2 cups, peeled and gratedPreheat the oven to 170C. Grease a
loaf tin and dust well with flour.
Place the melted butter in a bowl. Add
the egg, sugar and vanilla essence and
mix well. Add the yoghurt and stir. Now
sift in the flour, baking soda, cinnamon
powder and baking powder and mix
until combined. Add in grated apple
and fold to mix.
Pour the mixture into the tin and
bake for 50 minutes. A toothpick
nserted should come out clean.
Let the cake cool in the tin for
30 minutes. Invert onto a plate, slice
and serve.
Suushi
over to yoreaders writ
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8BBC GoodFood SEPTEMBER 2
In t is issueACHAL AGGARWALAchal Aggarwal is a Master Chef specialising in Japanese
cuisine at T.Ks Oriental Grill in the Hyatt Regency, Delhi. He
holds a degree in hotel management from the Institute of
Hotel Management, Catering Technology and Applied Nutrition
in Meerut, and earned his stripes working at The Trident in
Gurgaon and Wasabi by Morimoto in Delhi. Aggarwal was the
executive sous chef at Megu in the Leela Palace, Delhi, and
won accolades for his picture-perfect plates. He shows you
how to rustle up a simple, home-style Japanese meal for family
and friends in Entertaining on p 66.
HARRY CHENGrry Cheng is a Singapore-based entrepreneur and freelanced writer. He is the force behind business ventures suchLa Ditta Been There Done That and Cool Japan Festivalof which promote Japanese culture. Cheng is also theprietor of Maidoindia and Sushi and More in Mumbai, anderestaurant Umaide in central Tokyo. He takes you on a tourof the Balinese foodscape in Eat Like a Local on p 94.
THANABALANChef Thanabalan, a visiting chef at JW Marriott Mumbai,
oined the Singapore Marriott Hotel as sous chef in 2009.
He brings with him over 21 years of experience and was
instrumental in devising the menu for the pre-opening of
he St Regis Hotel and Intercontinental Hotel in Singapore.
Thanabalan guides you step-by-step how to make Hainanes
chicken rice with green chilli sauce, in Masterclass on p 110.
NEETI MEHRANeeti Mehra is a Mumbai-based writ
and photographer. She considers
writing her first love and gastronom
a close second. Besides BBCGood
Food India, her work has been featur
inLonely Planet, Grazia, The Asian
Age, HindustanTimesand TheHindu
among other publications. When she
isnt eating or writing, Mehra dabble
in designing quirky stationery. In this
issue, she offers shoestring as well
as posh eating options in Madrid in
Budget and Blowout on p 99.
NANDITA IYERNandita Iyer is a Bengaluru-based
food writer and columnist. A qualified
doctor, she has a passion for cooking
with fresh, seasonal ingredients. yers
interestin preserving the traditional
flavours of her Tamil Brahmin heritage
is evident in her blog, Saffron Trail
(saffrontrail.blogspot.in). Recently, shes
begun growing most of the produce
her family eats in their organic terrace
garden. She explores why rice is at the
centre of a nutritional debate in Good
Food Investigates on p 20.
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first bite
WevealwayslovedthiscrunchyKoreanrelishwithapassion.Nowitsofficiallybeinghailedasthesexiestpickleof2013!
firstbitenews,trends,shopping
PICKLEDPUCKERKimchiistoKoreanswhatsauerkrautistoGermans.Madewithpickledvegetables, andattimes,seafood,itisastaplesidein
everyKoreanme al.Itis traditionallyseasoned,brinedand fermentedforafewdays.Asmidgenofkimchiaddsaburstofcolourtosoups,impartsa fierybite todumplings
andricepaper rolls,andmakesforarobustfillinginasavourypancake.Itcan veryhappilybeeatenonits own,straightfromthebowl.We lovehowdelightfulkimchiisyoucanusevirtually
anyvegetabletomakeit.Turnthepagetomaste rdifferentve rsionsofkimchi.
Kimchi hour
RecipesGUNG-THE PALACE,NEWDELHIPhotographsJOY MANAVATH
Radishkimchi
Mixedcabbagekimchi
Waterkimchi
J P Non your pllattttttNThisauthentichome-sti h m ylemenucelebratesthbrtesthe e uis ix q i iix i si euisiteu i i esitesimplicityi l i i o J a pa ne seJ a e c ui si ne
RecipesACHALAGGci ACHL GGARWLPhotgARWAL hotographsASHISHCHAWLAPrLAPops courtesyTHEop curteyTHETEy SHOPSHOOPPOandFABINDIALocaDIALc tioncourtesytioncourtesyMEGte U,THELEELAPALA CE,NEWDELHICE,NEWDLHI
traditionlJaptradiinalJapJ n e lnesemeala n se lmeockwi fromtclockwisefr toc p:: Shogayakho ki(recipe(recirecipercnnp9991);N i n oimono (recipeon(recipeon ppp91))));; MissoMisooupup peon(recipeon p877 ;;; seawe ,cs w ee , ced,crroted,crrot,ced,carrotnde amesaladndedamames ldd; stick ricei c r icstickyricericek r
imsumeateriesandfine-diningrestaurantsfindequalfavourinyper-modernHongKong,emergingasone ofthegourmetcapitalsoftheworld
WordsKARENANAND
CityontheplateHong KongEATDRINKSTAYSHOP
omostofus, HongKong
isabustlingbusiness
metropoliswevisitto
shopandtoeat.Few
peoplecaretoscratchthesurface
ofthisportcity,whichhasachieved
economicsuccessontheworldstage
despitebeingoccupiedbyasuccession
ofcountries.HongKongmaymean
fragrantharbourbutyouwouldbe
hard-pressedtofindanyromanticism
here,exceptforlittleglimpseson
occasionsliketheChineselantern
festival,whichmarksthelastdayofthe
lunarNewYear.Usuallycelebratedin
earlyFebruary,thisisatrulydelightful
time,whenrestaurantsandroadsarelit
upwithlanternsofallshapesandsizes.
Theword ongalsoreferstothe
citysmajortradinghouses,which
prosperedfromtheirtradewithChina.
Fromthelate19thCenturyrightup
totheSecondWorldWar,HongKong
livedintheshadowofShanghai,which
wasemergingasAsiasfinancialcapital.
Buttheopendoorinternationaltrade
policyofDengXiaoping,whotook
controlofChinaafterMaoZedongs
deathin1976,revivedHongKongs
roleasthegatewaytothemainland
anditboomed.Theboomwasalso
motivatedbythedrivetorakeinas
muchprofitaspossiblebeforethe
citywasreturnedtoChinain1997,
markingtheendof156yearsofBritish
colonialrule.
Theonlyvisibledifferenceafter
thehandover,apartfromever-taller
skyscrapersandtheconstantly
narrowinggapbetweenKowloonand
HongKongIsland,isthatMandarin
isnowspokenbyalargernumber
ofpeople(Cantoneseisthedefault
tongueofHongKong).Thereisalso
aclearriftbetweenlocalsandthose
fromthemainland,whoareconsidered
abitrougharoundtheedges.Butits
evidentthatevenchanginghandsfrom
onecountrytoanotherhasnotcome
inthewayofHongKongsstaggering
success.
EATBranchesofdimsumeatery DinTai
Fung(dintaifung.com.hk)havesprung
upallovertheworldnow,butitbegan
inTaiwanmainlyservingxiaolongbao,
orsmall,steamedbunswithahot soup
andporkstuffing.Te NewYor Times
hasnamedtherestaurantoneofthetop
10gourmetrestaurantsintheworld.
Iwouldntgoquitethatfar.However,
boththeHongKongbranches,atTsim
ShaTsuiandCausewayBay,were
recentlyawardedoneMichelinstar.
WhatIloveaboutthisrestaurantisthe
Left,fromtop:
Steameddim
sumisaclassic
favouritein
HongKong;
Cantonese
wantonnoodles
makefora
heartymeal;
Marinated
meatforsale
atalocalshop.
Facingpage:
Avendorsells
skeweredmeat
Phot ographcourt esyHONGKONGTOURI SMB
OARD
Phot ographcourt esyHONGKONGTOURI SMB
OARD
Phot ograp
ANEESHBHASI N
ananesec ic enr cewit greenci isauceServes41hour30minutes+
poachingandresting
ALITTLEEFFORT
THECHICKEN
w 5rgarliccloves50g,crushed
ginge 5 0g u h drshallots50g,quartered
wholeturmeric25g,crushed
galangal 25g
lemongrass 35g
pandanleaf1
chicken2wholewithskinon,800g
each
THERICE
oil2tbsp
chickenfat50-100g,takenfromthe
wholechicken
garliccloves50g,crushed
ginge 50g,crushedr
shallots50g,quartered
lemongrass 40g
galangal 25g
kaffirlimeleaves25g
chives25g
butter75grpandanleaf1
Thairice2kg
THEGREENCHILLISAUCE
garliccloves10g
gng 10grshallots10g,quartered
greenchillies30glarge,chopped
sesameoil 35ml(tryBlueDragon
availableatgourmetstores)
lemonjuice1tbsp
sugarapinch
CHEF THANABALANSMasterclassChefThanabalan,SousChef,SingaporeMarriottHotel,showsyouhow tomaketheountrysfamednationaldishHainanesechickenrice
ecipeCHEFTHANABALANPhotographsRITAMBANERJEEE
EXCLUSIVE
STEP-BY-S
TEP
RECIPE
Get to know usOur five easy-to-navigate sections enable you to find exactly what you are looking for.Heres what you can expect to see in every issue of Good Food India:
First BiteOur opening section is the per ect appetiser or the pages that ollow.First Bite brings you the months freshest food buzz new launches,
events, great bargains, supermarket sweeps, health tips on food and
ore. We spotlight local produce in season in Need To Know. And our
Good Food Investigates pieces delve deep into important food issues to
bring you insights that really matter to you. P 11
Eat InThe largest section of the magazine, Eat In is packed with fabulous recip
with little tips and tricks that are perfect for the home cook. Each recipe i
triple-tested by us so you get it right the very first time you make it. Weveot everything covered from easy everyday dinners and show-off menu
or the weekend to modern veggie dishes and kid-friendly recipes burstin
with flavours. P 29
firstbitenews,trends,shopping
MixedcabbagekimchiMakes2kg 30minutes+ marinating
andfermenting EASY
Cuttherootof1kgcabbage halfway
andthensplit theleaveswith your
hands.Thecabbage canbediced orleft
asitis.Cut700gcarrotsandradish
intobatonsand quarter 300gonions .
Separateeachlayerof theonion.
Sprinkle 1cupcoarsesaltbetweenthe
vegetables.Placethemixed vegetables
inalarge containerandpour enough
watertocover themfully.Tastethe
watertomakes ureitis reallysalty,
otherwiseaddmore salt.Leavethe
cabbageimmersedint hesaltedwater
for6hours.Rinsetwice,thenletitdrain
for2hours.
Meanwhile,preparethek imchifilling
bymixing 1/4cupchillisauce, 50g
shrimpsauceoranchovies, 2tbsp
sugar, 2tbspchoppedginger, 8tbsp
choppedgarlicclovesand2pured
pears together.
Oncethecabbage iswelldrained,
mixitwiththekimchifillingand
sprinkle 4tbspsesameseedsoverit.
Thekimchican beeatenunfermented,
immediately,orafter2-3 days.Useit in
stewsorpancakes.
RadishkimchiMakes2kg 30minutes+ marinatingandfermenting EASY
Peelandcut 2kgradishintothin
strips,approximately0.2-0.5cm wide.
Mixtheradish with1cupcoarsesalt
andplacein acontainer.Pourenough
watertocover itfully.Soak theradish
inthesalted waterfor30 minutes,
rinseanddrain well.
Meanwhile,preparethek imchifilling
bymixing 1/4cupchillisauce, 50g
shrimpsauceoranchovies, 2tbsp
sugar, 2tbspchoppedginger, 8tbsp
choppedgarlicclovesand2pured
pears together.
Oncetheradishiswelldrained,mixit
withthekimchi fillingandsprink le
4tbspsesameseedsoverit.Cover
andrefrigerate,allowingit toferment
for2-3days.
SHELF PRESERVATIONGetatasteof Koreasmostlovedfoodexport withtheseperkypickles thatspellinstantwow!
LeekkimchiMakes2kg 30minutes+ marinating
andfermenting EASY
Peelandcut 2kgleeksintothinstr ips,
approximately0.2-0.5cmwide.M ixthe
leekswith 1cupcoarsesaltandplace
inacontainer. Pourenoughwater into
thecontainerto coverthe leeksfully.Let
themsoakin thesaltedwater for
30minutes.Rinse anddrainwell.
Meanwhile,preparethekimchi filling
bymixing 1/4cupchillisauce, 50g
shrimpsauce, 2tbspsugar, 2tbsp
choppedginger, 8tbspchoppedgarlic
cloves and2puredpearstogether.
Oncetheleeks arewelldrained,mix
themwiththe kimchifillingand sprinkle
4tbspsesameseeds.Coverand
refrigerate,allowingit tofermentfor 2-3
days.
WaterkimchiMakes 2kg30 minutes +
marinating and fermentingEASY
Cuttherootof1kgcabbage halfway
andthensplit theleaveswith your
hands.Thecabbage canbediced or
leftasitis.Sprinkle1cupcoarsesalt
betweentheleaves.Place thecabbage
inalarge containerandpour enough
watertocover itfully.Tastethe waterto
makesureit isreallysalty,otherwise add
moresalt.Leave thecabbageimmersed
inthesaltedwaterfor6hours.Rinse
twice,thendrainfor2hours.
Meanwhile,preparethekimchi
fillingbymixing 50gshrimpsauce
oranchovies, 2tbspsugar, 2tbsp
choppedginger, 8tbspchoppedgarlic
cloves and2puredpearstogether.
Oncethecabbage iswelldrained, mix
itwiththekimchifillingandsprinkle
4tbspsesameseedsoverit.The
kimchicanbe eatenunfermented,
immediately,orafter2-3 days.Useitin
stewsorpancakes.Leekkimchi
Makethekimchiahead.It stays
goodtoeatformonthsintherefrigerator.If youprefer
amildertaste, consumewithin5-6days.Foramore
intenseflavour,use thekimchiaftera couple
ofweeks.
eatawayhongkong
simpledescriptionofeachdishonthe
menu,inthreelanguagesincluding
English,accompaniedbyphotographs.
Languagecanbequiteachallengein
localrestaurantsinHongKong,so
thiscomeshandy.DimTaiFungis
alsoextremelyhygienic,andyoullfind
peoplewearingsurgicalmasksmaking
dimsuminasterile,glass-fronted
kitchenwhenyouenter.Thedishes
totryhereincludeth xiao long ao
stuffedwithsteamedcrabroeandpork,
stringbeanswithmincedpork,spicy
vegetableandporkwontons,sauted
Chinesekaleandthespicedbamboo
shootandshrimpnoodles.Thevariety
offriedriceandnoodlesisstunning.
Theyalsohaveiconstoclearlyindicate
spicydishes,variousproteingroups
andvegetarianoptions(althoughthere
areonlyafewof these).Amealfortwo
wouldcostapproximately300HK$.
Bepreparedtoqueueupifyouhave
notbookedatable.
TimHoWan(timhowan.com)
mightlooklikeoneofthemany
nondescriptdimsumshopsthatdot
HongKong,butthebustlingcrowd
outsidegivesitaway.Itisregardedas
theworldscheapestrestauranttobe
awardedaMichelinstar.Asinmost
otherestablishmentshere,youpickthe
dimsumofyourchoicebylookingat
thephotosonthemenu.Amusttry
isthe charsiubau rbarbecuedpork
buns.Slightlycrustyandtoppedwith
finepowderedsugarthatmeldswith
thesweetandsaltymeatinside,this
charsiub istrulysublime.Amealfor
twocostsapproximately200HK$.
Lucys(+85228139055) is
locatedinthemiddleoflivelyStanley
Market,atouristhaveninHongKong
Island.Oncequiteahideaway,itis
noweveryexpatsMeccaforcaf-style
comfortfood.Thisbrightlypainted
Mediterranean-styleeaterywasstarted
byanEnglishwomancalledLucyin
themid-90s.Whilealltheirdishesare
good,thedessertsareoutstanding.In
particular,thepecanpuddingwith
toffeecreamsauce(muchlikethe
famousEnglishstickytoffeepudding),
isdivine.Thefoodisnotcheapbutthe
experienceiscertainlyworthit.Two
masastercassche skills
Hainanesechickenricewithgreenchillisauce
eatineatina entertanng
Eat OutThis section stands out for its uniquely positioned restaurant reviews
and features that are authoritative, objective and reliable. A novel approach
to restaurant reviews, our Pro vs Punter section enables a Good Food Indi
eader to go undercover and rate a restaurant together with an expert. In O
The Eaten Track, we revisit a classic cafe or restaurant and walk you throu
its heritage P 77
Eat AwayOur seasoned travel journalists and food experts arm you with insider
information and recipes from the worlds most exciting food destinations.
Eat Like A Local brings easy, authentic menus from around the world
w e Bu get an B owout s ows you ow to get your wa et s wort w en
travelling. And City on the Plate features the insiders food guide to an Ind
or nternat ona c ty P 93
Masterclassearn to cook like a pro in our Masterclass section. Pick up cooking lesso
directly from culinary masters in India and abroad. Make restaurant-
perfect dishes and pick up fine dining finishing touches of chefs through
illustrated step-by-step recipes in Chef Skills. We also feature nifty kitchen
adgets that sharpen your kitchen skills and our 10-minute wine guide is
perfect for wine lovers. P 109
oesyour averagedineragree withwhatthe restaurantprofessionalsthink? Goo Foo readereethikaSingh andfood writerSumana MukherjeereviewPhobidden Fruitin Bengaluruandcomeawaywith surprisinglys imilarreactions
vs
P HBI DD ENF IThequirkilyn amedPhobiddenFruit isa
charmingdining establishmentthatspecialises
inVietnamesecuisine. Thecosy,split-level eatery
servesstarters suchasVietnamese Chicken
Wings,MekongMomos andanarray ofspring
rollswrappedin ricepaper.The menufeatures
inventivepandanand jasmineicedteas, along
withclassicdelicac iesthatinclude thewholesome
Pho,BanhMiwithachoiceofmeatorpickled
vegetables,Saigonnoodles, JungleFishCurr y
andChe,a sweetconcoctionof coconutmilk,
mungbeansand jelly.Therestaurant alsooffers
experimentaldessertssuc hasLemongrass Ice
CreamandMung BeanPudding.
hobiddenFruit,965,12thMain,HAL2nd
Stage,Indiranagar,Bengaluru -560071.
Tel:+918041255175.Dailynoon3.30pm,
7pm11pm.Averagespnd w 500P u hy b u n n g No?R gu aw o d Yes?Veggieopti ons?Areasonableselection
THEP
SumanaMukherj is
afoodwriter, restaurant
criticand columnist.She
isbestknownforher
in-depthreportage of
criticalfood issues.
T HE E V I
Largelypleasantand
non-intrusive,if not
particularlyinterested.
Ourserver answers
ourquestions politely,
butdoesnotofferany
suggestionsor enquire
whenwedidnotfinish
ourdishes.Ourordersare
deliveredpromptlyand
pipinghot noteworthy
becausethekitc henis
locatedatthe lowerlevel
anditisacoldnight.But
thewaiterwho transports
platedfoodfrom the
kitchenmakeseno ugh
ofarackettobring
conversationsto ahalt.
I P S NCasual,laidback,welcoming this
placeisjust rightfor Bengalurus
easygoingeating-outcu lture.
Laidbackcans lipintolazy though:
weaskforatablefortwoinan
emptyrestaurant(they donttake
reservations,so wearriveat
8.30pmfor dinner),aretold sure
andthenleft staringintospace, till
Iaskifweshouldtakethespiral
staircasetothe upperlevel,only to
betoldagain, sure.Thelight ing
maybetoomutedforsomebut
thesemi-alfresco spacemakes
themostof Bengalurussuperb
weather,strategicallyplaced
pottedplantsensure adegreeof
privacyandt helow-volumemusic
encouragesconversation.
Thisquainteatery iseasyto
missonthebustling12thMainin
Indiranagar.Tuckedawayin what
oncewasa garage,itdoesnt
boastanauthentic Vietnamese
ambience.Thedcor ismodest
andtheseating comfortable.A
touchofgr eeneryandcandlelight
(atnight)lendacharmingand
relaxedfeel.After two-and-a-
halfyearsof busyexistence,the
interiorscoulddowithacoatof
paintandpolish.
Serviceisabitlackluster
andthewait between
coursesislongerthan
necessary.Thewaiters
bearacasual attitude
and(sincewe areseated
closetothe billingsection)
wearesubjected tothe
constantbanter between
themanagerand herstaff.
HE E TA AN
P
ReethikaSingh isa
homebakerwithafine
artsandjour nalism
degree.Afterastintasa
graphicdesigner shenow
runsher ownbusiness
calledCupcakeree.Her
otherinterests include
art,readingand travel.
PhotographsKUNALCHANDRA
HE F D
Itrangesfromgoodtoverygood.Mynever-failpicksaretheVietSpareRibs,
sweet,stickypork ribsthatbeg theuseof fingers,andSummer Rolls,coldrice-
paperrollsstuffed withgreensand chickenorpr awn,andserved withasauce
sodeliciousit makesmewishdou ble-dippingwaskosher.In warmerweather,I
liketheGreen PapayaSaladorthe steamedCanThoClams.
Withthewindblowingcoldanddampthough,onemaincourseisano-
brainer:theBeef Pho,agiantbowl ofbrothwith flatricenoodles andthin
slicesofbeef (veg,seafoodandc hickenoptionsare alsoavailable).It contains
warmingnotesof cinnamonandstar anise,butI findmysoup tobeslightly
under-seasoned,notwithstandingthe accompanyinghoisinand sriracha
sauces.WealsotrytheJungleFishCurrywheredoesonehavebasaifnot
ataVietnameserestaurant? anddiscover athin,flavoursome currythats
aworldawayfrom thecoconutmilk- heavycurriesassociated withtheregion.
Bothdisplayatemperate useofspices thatsrarein mid-marketrestaurants.
Withdessertsrarely afocusarea inSoutheastAsian cuisines,restaurants
showcasingthispart oftheworld seldomscorewith sweetdishes.Weorder
thePeanutIsland andtheMung BeanPudding.Slathered withcoconutcream
andwiththe consistencyofglutinous mash,theydefinitely takesomegetting
usedto.I findmyselfwishing Idorderedthe LemongrassIcedTeainstead.
HEVERDI
heonevirtue
hobiddenFruithas
masteredovertwo-and-a-
halfyearsis consistency.
hatsprobablythe
ecretofits success
inthenotor iously
emandingBengaluru
restaurantmarket.Its a
no-fussset-up thatplays
toitsstrengthsbutit
helpsifyouknowwhat
youwant:dont expect
muchassistancefrom
thewaitstaff.
ukherjeesmealfortwo
includingtwostarters, twomain
coursesandtwo dessertsis
1,440includingtaxes.
D:7.5/10ATMOSPHERE:7.5/1
ERVIE:7/1
TOTAL:22/30
GOAGAIN?
Absolutely.Itsvaluefor money
andsomeofthedishescantbe
eaten.
Themenuhas severalinterestingchoices withafair numberofvegetarian
options.Thestarters aredelicious.The crunchandfr eshnessofthe vegetables
intheSummer Rollsisperfectly complementedbythetangy, hotdipping
sauce.TheViet SpareRibssmothered inathick, sweetglazeare completely
moreish.Tenderand succulent,theyare, however,morefatthan meat.
Sidesofsteamed rice,somesalad andpotatofritters accompanythemains.
TheVietRed ChickenCurryis delicatelyseasonedandver yflavourful.The
JungleFishCurry, withitscomplex blendofspices andfieryundertones, is
equallypleasingto thepalate.Thedesserts,though, aredisappointing.The PeanutIsland,anov erly
sweetcombinationof bananaandpeanut,is somewhatone-dimensionaland
lackstexturalcontr ast.TheMung BeanPudding,garnished withsliversof
strawberry,lycheeandfi nelydicedgreenapple, isbarelysweetened.Both
dessertshavea gummy,glutinousconsistency
thatIdonotparticularlycarefor.Todrink,opt
foraJasmineIcedTeaithasarefreshing
floralqualitythat livesupto itsname.
Sngh m w includingtwostarters,two maincourses,
twobeveragesandtwo desserts
i 6 0 u nD:7/10
ATMOSPHERE:6/1ERVICE: /1
TOTAL:18/30
GOAGAIN?
Forthefoodperhaps,butnotin
ahurry.
hiscosyrestaurant
issuitablefor acasual
mealoutwithfamilyora
meet-upwithfriends. The
foodisfresh, uniqueand
tastyandthe portions
readequate.Space
constraintsleavelittle
roomforpr ivacy.Thebsenceofvalet parking
isadownerandthe
interiorscoulddowitha
littlesprucing up.
Wanttoreviewa restaurant? ForachancetobecomeGoodFoodsnextpunter,emaila200-wordreviewofanyrestaurantyouvevisited,withtheheadingProvsPunter,tobbcgoodfood@wwm.co.inwithyourcontactdetails.Youcouldbetheluckyone!
Therestaurant'ssignaturephowithseafood JungleFishCurry
eatatouute utarestataaua trrra tntr veewsse e s
VietSpareareRir Rp ar e i iiibiibssRiibssr
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Tofusteak(silkentofuwithsoywasabi butterandshiitakemushroom)
soy ws bi butterierves630minutesEASY
This tofu s eak is theperectveggiealternative.The silken tofuo ers aextura contrastto e firmbiteofimushroomsandthe hitofwasabisoybuterperksup he dish.
unsalted bu ter41/2t bsp(tryPresident availa leat gourmets tores)silken t fu 360g,cu into steaksoysau 1 tbsp
was bi paste3 tspshiitake ushrooms3,rehydrated in warmwaterand sliced
n aheatedpan,melt1 1/2tbspofbutter andcook the tofufor5 minutesoneachside onlow heat untilgoldenrown.Handle it delicat lya ssilkentofutendst obreak easily.
In another saucepanadd oy sauce,the remainingbutter,1 1/ spof wasabipasteandshiitakeand stirt ill thebutterdissolvesandshiitakeis cooked.Do notoil,ast hesaucewill turnsaty.Placethe sauted tofu on adeepplateandpour sauceover.Arrangemushroomson opoftofu, garnishwithremainingwasabi pasteand servehot.PERSERVING122.5kcals,protein6.4g,carbs6.8g, fat10.25g, satfat5.25g, fibre0.85g, salt3.2g
REALLYREALLYEASY
Ifunsaltedbutterisnot available,use9 tbspsoy sauce,6 tbspmirin and
3 tbspregularbutterfor thesauce
How to get the bestfrom Good Food India
THE GOOD FOOD INDIA
PROMISEWe hope you enjoy our lively mix of recipes, restauran
reviews and travel features. We attempt to make them
fun to read, but we are also serious about eating well a
doing it sustainably. Heres what you can expect from
and every issue:
TRIPLE TESTED RECIPESAll our recipes are testedat least three times. For great results, we recommend
you use standard level measuring spoons, and dont m
imperial and metric measures.
EASY RECIPESMost of Good Foods recipes are quic
and simple to follow and can be made using easily
available ingredients.
THE ODD CHALLENGEWeekends are perfect forelaborate meals and entertaining. Weve included a
smattering of show-off recipes for those who enjoy a
good challenge.
GOOD VALUELook out for our recipes that aim to mathe most of your budget 7 meals for 700. We also full packs, cans and jars where we can, to avoid waste,
but if thats not possible we aim to suggest ways of us
up leftovers.
SEASONAL EATINGWe love using seasonal ingrediein our recipes because they give the food a distinct
flavour and add seasonal freshness.
HEALTHY EATINGWe reckon the 80% sensible, 20%indulgent way of eating is best which is why we suppo
our recipes with nutritional info. Well also tell you how
give popular recipes a healthy makeover.
PROVENANCE MATTERSWhere possible, we usehumanely reared meats, free-range chickens and eggs
sustainably sourced fish and unrefined sugar.
INTERNATIONAL SAVVYSometimes, recipes callfor ingredients that arent available locally and cant be
brought to India without notching up air / sea miles. It
your choice whether or not you use them.
CHEAP EATS AND SMART TREATSHole-in-the-waeateries and fine dining restaurants theres room for
both in Good Foods Eat Out pages.
LOCAL KNOWLEDGEThe Eat Away section armsyou with insider info and recipes from the worlds mos
exciting food destinations written by on-the-ground fo
journalists.
BIG ISSUESPreaching doesnt come naturally, so wewont tell you what, or what not to eat. Instead, we kee
you up-to-date with issues and debates in the food wo
in our Good Food Investigates feature. We weigh in on
the nutritional debate about rice on p 20.
Why you can cook ourrec pes w con ence
y yAll the recipes in Good Food are tested
thoroughly, so theyll work the firsttime for you at home. Most of our
recipes are developed in the Good
Food test kitchen by our cookery
team or come from food writers and
chefs. We aim to make our recipes
as practical as possible, keeping
ingredient lists to a minimum and
avoiding lengthy preparations.
How we triple testour recipes1 he first time is by the recipe writerho tests the recipe in a domestickitchen.2Next, a member of the cookeryteam makes the recpe n theGood Food India kitchen.3The recipe is then tested at ourphoto shoot. Some recpes aretested a fourth time at home by
ndividual members of the Good Food
editorial team were all keen cooks
and often cant resist trying out a
recipe we particularly love, as soon as
weve discovered it.
Testing our recipes three times ormore may seem over-cautious, butmistakes can be costly, so we think itmakes sense to ensure you get theright result every time.
FORSKILLEDCOOKS
REALLYREALLYQUICK
REALLYREALLYEASY
Show-off recipes when youancy a challenge.These
recipes require a little effort.
Recipes that can be madeunder 20 minutes. Perfector hectic weekdays.
Those recipes marked withthis stamp are the simplest
and require very little effort.
What our symbolsmeanEASY Recipes everyone can make,
even beginners. These dishes areusually quick, often on the table within
20 minutes.
MODERATELY EASY These require
a bit more skill for example making
and rolling out pastry.
A LITTLE EFFORT
Recipes aimed at experienced cooks
who cook for pleasure and like a
challenge.
CAN BE FROZEN nless otherwise
stated, freeze for up to three months.
Defrost thoroughly and heat until
piping hot.
VEGETARIAN Meat-free dishes.JAIN Suitable for Jain cooking.Over to youHave a family recipe to
share or hink you could
add o our recipes? Email
us at bbcgoodfood@wwm.
co.inand let us know. Were
always on the look out forew places and food stories
and would love o hear abou
great places to eat in your
ometown.
LOOK OUT FORTHESE HIGHLIGHTS
For a list of stores that stock gourmet ingredients, turn to p 117
10BBC GoodFood SEPTEMBER 2
-
7/22/2019 BBC GoodFood India
11/120
first bite
Weve always loved this crunchy Korean relish with a passion. Noits officially being hailed as the sexiest pickle of 20
first b
news, trends, shoppin
PICKLED PUCKERKimchi is to Koreans whatsauerkraut is to Germans. Made
with pickled vegetables, and at
times, seafood, it is a staple side
every Korean meal. It is tradition
seasoned, brined and fermented
for a few days. A smidgen of kim
adds a burst of colour to soups,
imparts a fiery bite to dumplings
and rice paper rolls, and makes
for a robust filling in a savoury
pancake. It can very happily be
eaten on its own, straight fromthe bowl. We love how delightful
kimchi is you can use virtually
any vegetable to make it. Turn th
page to master different version
of kimchi.
Kimchi hour
Recipes GUNG - THE PALACE, NEW DELHI Photographs JOY MANAVA
Radish kimchi
Mixed cabbage
kimchi
Water kimchi
-
7/22/2019 BBC GoodFood India
12/120
first bitenews, trends, shopping
Mixed cabbage kimchiMakes 2kg30 minutes + marinating
and fermentingEASY
Cut the root of 1kg cabbagehalfway
and then split the leaves with your
hands. The cabbage can be diced or left
as it is. Cut 700g carrots and radish
into batons and quarter 300g onions.
Separate each layer of the onion.
Sprinkle 1 cupcoarse saltbetween the
vegetables. Place the mixed vegetables
in a large container and pour enough
water to cover them fully. Taste the
water to make sure it is really salty,
otherwise add more salt. Leave the
cabbage immersed in the salted water
for 6 hours. Rinse twice, then let it drain
for 2 hours.
Meanwhile, prepare the kimchi filling
by mixing 1/4 cup chilli sauce, 50g
shrimp sauce or anchovies, 2 tbsp
sugar, 2 tbsp chopped ginger, 8 tbsp
chopped garlic clovesand 2 pured
pearstogether.
Once the cabbage is well drained,
mix it with the kimchi filling and
sprinkle 4 tbsp sesame seedsover it.
The kimchi can be eaten unfermented,
immediately, or after 2-3 days. Use it in
stews or pancakes.
Radish kimchiMakes 2kg30 minutes + marinating
and fermentingEASY
Peel and cut 2kg radishinto thin
strips, approximately 0.2-0.5cm wide.
Mix the radish with 1 cup coarse salt
and place in a container. Pour enough
water to cover it fully. Soak the radish
in the salted water for 30 minutes,
rinse and drain well.
Meanwhile, prepare the kimchi filling
by mixing 1/4 cup chilli sauce, 50g
shrimp sauce or anchovies, 2 tbsp
sugar, 2 tbsp chopped ginger, 8 tbsp
chopped garlic clovesand 2 pured
pears together.
Once the radish is well drained, mix it
with the kimchi filling and sprinkle
4 tbsp sesame seedsover it. Cover
and refrigerate, allowing it to ferment
for 2-3 days.
SHELF PRESERVATIONGet a taste of Koreas most loved food export with these perky pickles that spell instant wow!
Leek kimchiMakes 2kg30 minutes + marinatin
and fermentingEASY
Peel and cut 2kg leeksinto thin str
approximately 0.2-0.5cm wide. Mix th
leeks with 1 cup coarse saltand plac
in a container. Pour enough water into
the container to cover the leeks fully.
them soak in the salted water for
30 minutes. Rinse and drain well.
Meanwhile, prepare the kimchi fillin
by mixing 1/4 cup chilli sauce, 50g
shrimp sauce, 2 tbsp sugar, 2 tbsp
chopped ginger, 8 tbsp chopped gar
clovesand 2 pured pearstogether.
Once the leeks are well drained, mi
them with the kimchi filling and sprin
4 tbsp sesame seeds. Cover and
refrigerate, allowing it to ferment for
days.
Water kimchiMakes 2kg 30 minutes +
marinating and fermenting EAS
Cut the root of 1kg cabbagehalfwaand then split the leaves with your
hands. The cabbage can be diced or
left as it is. Sprinkle 1 cupcoarse salt
between the leaves. Place the cabbag
in a large container and pour enough
water to cover it fully. Taste the water
make sure it is really salty, otherwise
more salt. Leave the cabbage immers
in the salted water for 6 hours. Rinse
twice, then drain for 2 hours.
Meanwhile, prepare the kimchi
filling by mixing 50g shrimp sauce
or anchovies, 2 tbsp sugar, 2 tbsp
chopped ginger, 8 tbsp chopped gar
clovesand 2 pured pearstogether.
Once the cabbage is well drained, m
it with the kimchi filling and sprinkle
4 tbsp sesame seedsover it. The
kimchi can be eaten unfermented,
immediately, or after 2-3 days. Use it i
stews or pancakes.Leek kimchi
Make the
kimchi ahead. It stays
good to eat for months in
the refrigerator. If you prefer
a milder taste, consume
within 5-6 days. For a more
intense flavour, use the
kimchi after a couple
of weeks.
-
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Bulghar wheat saladwithroasted beet spinachandpine nuts Serves 2 35 minutesEASYHeat the oven to 200C. Put 250g quartered, boiled beetroot`50/500g) in an ovenproof dish lined with foil and add 1 chopped garlic clove(`20 250g), 2 thyme sprigs( 5/bunch), 2 tbsp Colavita Balsamic Vinegar 65 125ml) and 1 tbsp oil. Season, then scrunch up the foil to makea parcel. Cook for 20 minutes, and then cool. Meanwhile add boiling water to 75g Tipiak Bulgar Wheat(`370/500g) and cover with cling-film. Coohen toss with100g spinach (`20/250g). Add the beetroot, keeping the cooking juices, and scatter with1 tbsp toasted pine nuts(`420/70g). Whhe juices with1 tbsp lemon juice(`3/lemon) and 1 tbsp balsamic vinegar and drizzle over the salad.
THE CASE FOR
Whats a bit of a pong weighed
against a whole lot of character?
Im willing to forgive dried fish
its (okay, considerable) stinkfor all the crackly, crunchy fun
it adds to my plate. Theresnothinglike ik nilis (crisp-dried
anchovies) to
jazz upnasiemak, the
Malaysian
rice dish.
Closer home,
salty dried bombil
ch tni s a s mple, homelypleasure. Sure, the flavour is bold
and can be a tad over the top,
but who said you need a heaped
serving of it? A little sprinkling of
dried fish goes a long way be it
over stir-fries, Asian-style salads,
or even on its own. Id say this is
a taste well worth acquiring.
- AMRITA GUPTA
THE JURYS OUTDried fish
How to use up
SUPERMARKET SWEEPPop into Foodhall for a quick weeknight meal
THE CASE AGAINST
There are those who have the
olfactory might to overlook the
stench of drying bombland
sing paeans to the slender fish.
I am notone of them. To medried fish is one taste I will
probably neveracquire. Eating
it is like
road-rolling
your palate
there is no
option but tosurrender to its
overpowering avour.
Fresh fish has a subtlety of
aroma and taste thats lacking
in its dry form add dried fish
to a dish and what you get is a
brash sucker punch of fishiness.
You could liken it to a classroom
bully, forcing every other flavour
on a plate to submit to its will.
Thanks, but Ill pass.
- VIDYA BALACHANDER
Sticky salmon with greensHeat the oven to 200C. Place
4 skinless salmon filletson a
baking tray. Mix together 2 tbspoyster sauce, 3 tbsp teriyaki sauceand 1 tbsp honey, then brushover the fish.Roast for 8-10 minutes then set aside. Heat 1 tbspoilin a wok, then f1 tbsp grated ginger, 1 sliced garlic cloveand1 sliced red chilli. Stir350g blanched broccoli, then add 250g each of chopped bok choy
and snow peas and cook for 2 minutes. Stir in the rest of the sauce, h
through and serve with the fish.
Teriyaki prawn and noodle broth our1l vegetable stock nto a pand simmer. Stir in 1 tsp grated ginger, 2 tbsp teriyaki sauceand1/2 tsp five-spice powder. Add 85g noodlesand cook for 3-4 minut
Tip in 00g mixed stir-fried vegetablesand 85g slicedmushrooms, cook for a couple of minutes, then add 100gshredded cooked chickenand simmer. Season, and sprink1 tsp sesame seeds.Stir-fried teriyaki steak with cabbageSlice sirloinsteak nto th n str ps. Heat2 tbspoilin a wok. Add the
steak and 1 sliced onion. Fry until brown. Add 2 tbsp
teriyaki sauceand a splash of water. Tip onto a plate. Th
add1/2 shredded cabbageand stir-fry. Season with 1 tby u . Add the steak back to the pan and toss toget
Try Kikkoman available at gourmet stores 110or 250ml.
PB ARD LTERIYAKISAUCE
+ =
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PhotographPITTA/123RF
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need to knownews, trends, shoppin
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14BBC GoodFood SEPTEMBER 2
need to know
news, trends, shopping
DEBONAIRS PIZZA,MUMBASouth Africas largest pizza chain makes
its foray into the city, aiming to create a
buzz around its signature Double Stack and
Triple Decker pizzas two or three crusty
bases sandwiched with cream cheese and
an assortment of fillings. The eatery holds
promise for vegetarians but the flavours are
a tad Indianised, with makhanisauce, kheem
and paneer making an appearance on the
menu. The Super Pizza with four different n
inch square pizzas is a good choice for a gro
Shubham Co-Op Housing Society,
Juhu-Versova Link Road, Mumbai.
Tel: + 91 22 6943 1111
PING PONG,MUMBAIAfter much dilly-dallying, Londons favourite
dim sum eatery finally makes its debut in
Mumbai, giving the neighborhoods corporate
crowd an excuse to meet over extended
lunches and free Wi-Fi. Dim sum clearly
dominates the menu there are baskets of
steamed har gau, spinach and mushroom
dumplings and honey barbecued pork buns.
Other eats include honey-roasted chicken puffs
and Vietnamese rice paper rolls along with
an assortment of teas, cocktails, and desserts
such as Chinese ginger cake.
First International Financial Centre, BKC,
Mumbai. Tel: + 91 22 6741 3333
ELMAS BRASSERIE,NEW DELHIElmas Brasserie is a new venture by the folks
behind Elmas Bakery, Cakes and Tea Room in
Hauz Khas Village. It has all the elements of a
charming caf a chalkboard menu, wooden
flooring, pastel walls and vintage crockery. Its
perfect for a lazy afternoon with friends over
several cups of tea and wedges of flaky mille-
feuille. The menu strikes a balance between
light bites and comfort food. Some of the
heartier dishes include roasted chicken stuffed
with cheese, lamb chops and grilled prawns.
73, Meharchand Market, Lodhi Road,
New Delhi. Tel: + 91 11 4905 0881
TABLE HOPPING Get your first taste of the hottest new restaurants on the block
CHIC
CHARMIN
G
CHEERY
RAISE ATOAST! SPICEROUTE
With a profusion of gourmet start-ups sprouting in cyberspace, an
electronic liquor store seemed like a logical next step for entrepreneurs
Dhruv Khandelwal and Amit Goel. Their venture, Letsbuydrink.com, lets
you order alcohol online and have it delivered to your doorstep (theres
a minimum spend of`1,000, anddelivery is within two hours if youorder before 9 pm . The offeringsare expansive theres bourbonwhiskey, single malts, wines fromacross the globe, cognac, pre-mixdrinks and vermouth. You can alsoorder organic coffee sourced fromtheindianbean.com. While this isinarguably a sweet deal, we wish
the website also had dessert
wines and bar accessories up for
grabs. The service is currently in
Delhi and across Maharashtra,
and will soon be in Bengaluru.
Call +91 9015555000
or follow them on Twitter:
@LetsBuyDrink
letsbuydrink.com The Online Club ASA Spices at Foodhall
Julian Amerys penchant for collecting spices, herbs and dried flowers
on his trips across India, Africa and Europe, led him to establish ASA
(pronounced asha) in 2010 in Copenhagen. ASAs spice stations
in Foodhall outlets offer fair-trade organic spices such as Sichuan
peppercorns, pink pepper from the Camargue, and blue cornflowers
from Scandinavia. ASA also offers custom-made spice blends such as
Egyptian dukkahand Syrian zataar(` 200 to` 4,800 per kg).
ASA Spices are ground-on-order and available at Foodhall outlets
in Mumbai, Bengaluru and Delhi. Visit asatrading.dk for details.
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BBC GoodFoodSEPTEMBER 2013
Whats new insupermarkets this month?
FRESH ONTHE SHELVES
HOME CHEF SPRING ROLL
SAUCE285 or 300mlSpring rolls are the perfect party snack
but wed hesitate to pair them with this
sauce. It is almost one-dimensional in
taste, with an overriding sweetness that
obscures all other avours. Flecked with
strands of grated carrot, the sauce also
has an unpleasant, gummy consistency
because of the xanthan gum added to thicken it. Give
his one a miss and serve those rolls with sweet chilli or
sriracha sauce instead.
CLEARSPRING JAPANESE ARAME
935 or 50g
The Japanese have always known about the nutritive
properties of edible seaweed.
Now, you too can easily
reap the benefits of iodine-
and mineral-rich arame, a
type of kelp. Available in its
dehydrated form arame isgreenish-black in colour and
has no discernible flavour.
Once you soak it in water
though, the wispy strands of
seaweed swell to almost doubleheir size. They possess a mild
ocean flavour that isnt too overwhelming even if youre
trying seaweed for the first time. Sprinkle them over a
bowl of miso soup or add them to a salad but sparingly,
as the steep price is definitely a factor to consider.
NONGSHIM SHRIMP FLAVOREDCRACKERS 9 for 7 g
Few snacks can match
he addictive lure of
shrimp crackers. When you
open this packet, a strong,reassuring shrimp aromawafts out. But the crackersare disappointingly under-seasoned and have only thefaintest trace of prawn flavour.The plus point is they areperfectly crisp and not greasydespite being deep-fried.
Trends we l keK TTL LOVThinking of hosting a tea party at home? Get brewingwith these natty beauties
1.Blue conical teapot 2,800, ava lable at Good Earth; 2.Primula cast ironteapot 4 298 available at zansaarcom; 3. Taj kettle 3 500 available atmypitara.com; 4. Ceramic teapot 930, avalable at Fab nd a;5.Cast iron teapot 2,800, ava lable at Good Earth; 6.Blue cone teapot
1,550, ava lable at aypore.com
1
3 4
65
need to know
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16BBC GoodFood SEPTEMBER 2
nee to nowpantry basics
A good curry paste is the foundation of a Thai curry. We test seven leading brands of red curry pastein the market to find the one that comes closest to the freshly pounded homemade versionWords KAINAZ CONTRACTOR Photographs SHREYA GUPTA
ON TESTRed Thai curry paste
REAL THAI` 49/50g
We imagine that hungry-for-curry
Thai nationals must be going
through packets of these pastes in a
month. Packing a mean punch with
generous heaps of dried red chillies
and garlic, the Real Thai paste is
surprisingly affordable and the
closest you can get to a homemade
one. Had they added shrimp paste
to the mix and a more assertive
note of lemongrass and galangal,
the curry would have fared even
better. Do not skimp on any of thetrimmings like sweet basil, kaffir
lime leaves and red chillies; they
elevate the curry to a delicious high.
NAMJAI` 47/50gThe first thing that strikes us
about this Bangkok import is the
aroma when we sizzle the paste
in hot oil. The addition of shrimp
paste increases the pungency
and the lemongrass asserts itself
after a quick sear in the pan. This
brand is also one of two the other
being Desiam to recommend frying
the meat and veggies before pouring in the coconut milk. This
small detail results in a curry that is pleasantly spicy, has all
the key flavourings they even manage the bitter note without
being overpowering and doesnt fail to impress.
PANTAI` 110/114gPantais paste imparts heat and
pungency but none of the other
stellar avour combinations we
expect from a Thai curry. With
not even a trace of lemongrass
or galangal, we are compelled
to rescue our curry with extra
lashings of fish sauce, sugar, lime
leaves and basil. Mercifully, this
results in a luscious curry that is
devoured with bowlfuls of rice.
The bright orange-red paste in its
raw form throws us off. With no
cooking instructions on the packe
we have to figure our way throug
the portionin
Much like
the others,
this product
eliminates
the shrimp
paste,
possibly in
an attempt
to pander touninitiated
aste buds.
BLUE DRAGON` 149/220g
UK-based Blue Dragon comes surprisingly
close to its Thai counterparts in terms
of achieving a balance of flavour. The
chillies and the acidic elements are
more pronounced and the curry even
possesses a mildly bitter aftertaste, which
is normally achieved with the addition
of pea aubergines. With an extra dose
of palm sugar, the fieriness can easilybe toned down. The curry is suitable for vegetarians and the
elimination of fish sauce doesnt drastically alter its taste. It is
lighter in colour than the other curries.
CHINGS` 140/200g
Theres no doubt that Chings Secret
has put a lot of thought into the detailed
instructions and impressive packaging. But
had they spent more time on the actual
paste, our curry could have been a lot
more appetising. Instead were
left with a slightly bitter curry
with an overwhelming chilli
ite. The raw paste resembles
Schezwan sauce with a heavy
coating of oil. This is also the
only brand to recommend
adding the curry paste after
he coconut milk.
DESIAM` 165/70g
Given their claims of being spicy, we expect
this curry to be hot enough to have us
yearning for a soothing coconut dessert.
Instead, it has us reaching out for sugar
o counteract its puckering acidity. The
shrimp paste, though
barely identifiable, does
add some complexity to
he avour. Had it not
been so overly pungent,
we would use the paste
to avour other Thai
avourites such as fish
cakes and barbecued meat.
BLUE ELEPHANT`210/70g
This paste is redolent with spices but has a
eriness that instantly hits the throat. When
fried, the fragrant curry paste releases its
bold lemongrass and chilli notes immediately
The resulting curry is full-bodied, sour and
reminds us faintly of
massaman curry from
southern Thailand. Eve
though the packaging
doesnt advertise its
use, the curry has an
overpowering avour o
turmeric that everyone
may not appreciate.
OVES
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BBC GoodFood
need to know
news, trends, shoppin
SEPTEMBER 2013
Mexican food fans, rejoice.
Rodeo, one of the citys firs
Mexican restaurants, has
introduced value-for-mone
weekday lunches. The lunc
combo includes a soup, a
salad and a choice of six
dishes as part of the main
course. A bowl of chicken o
mushroom soup is served w
corn tort a c ps an p coe ga o while the salads are
dressed with salsa, sour cre
or a apeo mayonna se.
Some of the mains on offer
include mushroom crpes,
grilled marinated chicken w
Serrano mayonnaise, pan-
grilled jumbo prawns stuffed with olives, and platters of nachos drenched
cheese. Tel: +91 11 2371 3780; Monday to Friday, noon 3.30 pm.
ood Foo tracks down this months top foodie meals and dealsWords KHORSHED DEBOO
158-A-HEAD DINNERPARTY FOR 4!
99 WEEKDAY MEXICAN
LUNCH BUFFET AT RODEO,NEW DELHI
All prices
PER HEAD
excluding taxes
and travel
Total`629
( er head)
Lemon, broccoli andsesame roast chicken (p 62) ` 288
Aubergine and black bean stir-fry (p 46) 179Anmi su (p 75) 162
If youve been longing to visit Mumbais famed Ziya at The Oberoi, we
suggest you make the most of this brunch deal. Helmed by ChefVineetBhatia, the restaurant that serves contemporary Indian fare offers a
sumptuous brunch spread on Sundays. The dining experience allows you to
feast on kebabs, prawn curry, lamb chops, mushroom khichdi and r n anddesserts such as kheerice cream and coconut and rice sundialong withunlimited rounds of sparkling wine or beer. The sweeping view of the ocean
is a bonus.Tel: +91 22 6632 6210; Sundays, 12.30 pm 3 pm.
The seventh edition of Citibank
Restaurant Week India will
have over 70 participating
restaurants across Bengaluru,
Delhi and Mumbai. The event
gives culinary enthusiasts
the chance to enjoy a three-
course prix fixe meal (with
a choice of vegetarian or
non-vegetarian) at a fraction
o t e regu ar a carte rates.
art c pat ng restaurants nc u eengalurus Caperberry and
Szechwan Court (pictured);
Delhis Rara Avis, Sakura
and Varq; and Mumbais
Vetro, Hakkasan and Ellipsis. The menu is priced at 750 per personfor lunch or dinner in Bengaluru,` 1,000 for lunch and 1,200 fordinner in Delhi and Mumbai. From 23 September to 2 October. Visit
restaurantweekindia.o to make reservations.
E TAURANT WEEK INDIA
BENGALURU, DELHIAND MUMBAI
2,000 UNLIMITED BOOZESUNDAY BRUNCH AT ZIYA,MUMBAI
BARGAINHUNTER
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need to know
Bamboo shootsCrunchy, flavourful and endlessly versatile, bamboo shoots are an integralingredient across Southeast Asia and north-east IndiaWords HOIHNU HAUZEL Photograph SONA BAHADUR
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BBC GoodFoodSEPTEMBER 2013
spotlighbamboo shoot
Ever wondered if the secret
to creating a flavourful Thai
curry can be pinned down
to one special ingredient?
Well, apart from the curry paste, of
course. It was a revelation to discover in
Thailand that the Thais are particularly
partial to fresh bamboo shoot. The
Thai curries I relished invariably had
bamboo shoot added to the dish, along
with white pumpkin and pea aubergine,
which the Thais refer to as ma khua
proh. Traditionally, fresh bamboo shoot
is boiled in water before it is used in
Thai dishes.
Veena Arora, Chef de Cuisine
at The Imperial Hotels famous
restaurant, Silk Route, in New Delhi,
uses bamboo shoot in all her Thai
curries. It makes all the difference to
use bamboo shoot, especially in curries
and stir-fried dishes, says the Thai
chef of Indian origin. At home, Arora
often rustles up a Thai soup called dom
jud nomai sot, made of thinly sliced
bamboo shoot and pork ribs mixed
with salt, garlic and pepper.
The ingredient is vital to Vietnamese
cuisine too. Fresh, tender shoots are
used to prepare several Vietnamese
broths, including sp bn mang g a
noodle soup with chicken and bamboo
shoots, usually eaten for breakfast.
Indeed, the flavour of the soup depends
upon the quality of bamboo shoot,
which is cut lengthwise and added
with other ingredients like shallots,
mushrooms, sliced ginger and rice
vermicelli. Ideally, young shoots should
be used to impart a distinct taste.
Bamboo shoots are also an integral
component of Chinese stir-fries.
Baba Ling, owner of long-established
Chinese restaurants Nanking in Delhi
and Lings Pavilion in Mumbai, says
that bamboo shoot is an essential
ingredient in the Chinese kitchen, and
is prized for its firm, crunchy texture.
Apart from tossing it into his stir-fries,
he uses it in stews and also adds it
to pork curry along with soya sauce.
Theres nothing like pork curry with
bamboo shoot, he says.
The plant grows extensively not just
in Southeast Asia and India but also in
Africa and the Far East. It is referred
to by different local names in each of
these places. The edible shoots of the
bamboo plant are plucked when they
are just about two weeks old: tender yet
firm. The shoots are surrounded by a
protective, shell-like outer casing that
has to be peeled layer by layer until the
tender core is exposed. The best way to
treat peeled bamboo shoots is to slice
them thinly and then wash thoroughly.
Some people soak the shoots in water
overnight to dilute their pungency or
bitterness. Most importantly, this also
purges the toxins believed to be present
in the bamboo shoot. After this, it can
simply be fried like any other vegetable.
In India, it is during the monsoon
that tender bamboo shoots sprout from
the root and are ready to be eaten,
although they are never consumed raw.Predictably, this is also when every
household across north-east India
feasts on bamboo shoot dishes, making
full use of this seasonal bounty. Family
members gather in their courtyards and
peel the outer layers off the bamboo,
bonding over the communal exercise.
In the seven sister states, where
bamboo shoots are abundant, it is
widely relished as a delicacy. The Nagas
love it in their pork. The Mizos use it
in bai, a traditional dish that is a mix of
vegetables or meat cooked with soda, or
even in chutney. The Assamese use it in
fish curry to impart a tangy flavour.
Of course, bamboo shoot is widely
available in its canned form, though the
people of the north-east prefer using
their own methods to preserve the
perishable shoots for use throughout
the year: they are commonly smoked,
dried or fermented.
But fermented bamboo shoot
is an acquired taste. The process of
fermentation is tedious shoots are cut
into small pieces, wrapped in plantain
leaves and stored inside a wicker or
cane basket in a cool, dry place. Over
the course of about a week, the shoots
gradually turn moist, to the point of
becoming watery. This water is squeezed
out from the bamboo shoot before it is
cooked. Fermented bamboo shoots lend
a special depth of flavour to pork-based
dishes. In Manipur, it is also used in fi
curry and in chutneys such as ironba,
which contains fermented fish laced
with the fiery raja chilli.
Increasingly, bamboo shoots are
commonly pickled with salt and othe
condiments. Bamboo shoot pickle is
made with mustard oil, garlic, ginger
and lots of chillies. Some households
even use the native bhut jolokia(one
of the hottest chilli peppers in the
world). Bamboo shoot pickle is relish
in pockets of south India, too. In a
small hill station called Sakleshpur
in Karnataka, it is made with garlic,
mustard seeds and curry leaves.
Centuries ago, when hunter-
gatherers first discovered bamboo
shoot was edible, they may not have
been preoccupied with its health
benefits. But today we know thatthis crunchy delicacy is loaded with
nutrients. High in fibre, it is said to
regulate cholesterol, aid in weight los
and balance blood pressure. In fact,
a study on the effects of fibre presen
in bamboo shoots, published in the
scientific journal Nutritionin 2009,
found that women who consumed it
regularly lowered their LDL or bad
cholesterol. Being naturally low in su
and calories a cup of cooked bamb
shoot contains only 14 calories it is
also ideal for weight watchers.
Fresh,tendershoots areused to
prepareVietnamesebroths
indeed,the avourdepends
upon thequality ofbambooshoot
Shredded chicken,curry leaf and bambooshoot stir-fryServes 420 minutesEASY
Recipe AMIT PAMNANI
Heat 1 tbsp oilin a wok. Add
10-12 curry leaves, 2 red chillies,
slit lengthwise and 3 chopped garlic
cloves. Saut for 30 seconds and
add 1 sliced red pepper. Saut for a
minute, add 400g cooked, shredde
chicken, 200g sliced bamboo
shoots and 1 tbsp soya sauce.
Season well and toss to mix evenly.
Turn off the gas. Garnish with
chopped spring onions, chopped
coriander and a drizzle ofsesame
oil. Serve hot.
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No cereal is more beloved to Indians than rice, yet it remains at the centre ofa stormy nutritional debate. BBC Good Foodgets to the grain of the matter
Words NANDITA IYERRICE
investigates
Its hard to think of a cereal that is
more intrinsic to Indian culture
than rice. It journeys with us for
a whole lifetime. It is the first
solid food a baby is traditionally fed
during the annaprashan ceremony (a
Hindu ritual that marks the infants
first intake of food), and it is sprinkled
over a deceased persons mouth during
the antim sanskar,or last rites. A vast
majority of the Indian population eats
rice as its staple grain, similar to Asian
countries such as China and Japan,where it is almost always the main part
of a meal.
In recent years, Indias rice
production has boomed. According
to a Bloomberg report published in
June 2013, Indias rice output this year
is expected to be around 110 million
tonnes, cementing its place as the
worlds second largest grower of the
grain after China. Out of this, 10.5
million tonnes is likely to be exported,
making the country the worlds largest
exporter of rice. And yet, rice is one
of the most controversial cereals of
our time. Opinions about the grain
are sharply polarised while some
nutritionists advocate it over wheat
because it is gluten-free, a far larger
number recommend avoiding it
altogether because it is considered to be
full of empty calories that fuel obesity
and increase the risk of type-2 diabetes.
So what is the truth about rice? Are
some varieties better than others?
How much of it should you include in
your diet?
HISTORY AND TYPES OF
RICE
The historical origin of rice cultivation
remains a controversial subject. In
his book, Sturtevants Notes on Edible
Plants, American botanist Edward
Lewis Sturtevant traces the origin ofrice to roughly 130 million years ago,
when it existed in the form of wild
grass. It was first cultivated as a grain
around 10,000 years ago, somewhere
in Asia. There is evidence that rice
was grown during the Indus Valley
Civilisation in the Third Millennium
BC. But the first domesticated variety
is believed to have been cultivated in
the Yangtze River Valley in China, more
than 8,000 years ago.
Rice is broadly categorised into
two major subspecies Indica and
Japonica. The popular rice varieties we
consume belong to one of these two
types. According to the International
Rice Research Institute, a research
organisation based in the Philippines,
Indica is an umbrella term that includes
several different varieties of rice that
grow well in warm temperatures.
These varieties are distinguished by
medium to long grains of rice, which
retain their form after being cooked
and dont clump together. Aromatic
basmati and jasmine are two of the
best-known Indica rice varieties.
Japonica rice varieties have short to
medium opaque grains and tend to b
sticky and moist when cooked, due t
the lack of a component of starch ca
amylose, which keeps grains whole.
They are also prized for being highly
nutritious and low in starch. This kinof rice forms the backbone of Japane
cooking. Glutinous or sticky rice, wh
is widely used in Southeast Asian
countries such as Laos, Vietnam and
Thailand, and arborio are two kinds
Japonica grains.
The size of a rice grain is precise
defined: while short grain rice has
almost the same width and length,
medium grain rice is twice as long a
is wide and the length of long grain r
is thrice its width.
THE ANATOMY OF A GRA
OF RICETo get to the bottom of the debate
on the nutritive properties of rice,
its important to start with a single
grain. The outermost layer of the ric
grain is known as the huskor hull.
It is inedible and therefore removed
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22BBC GoodFood SEPTEMBER 2
during milling. The second layer called
branis highly nutritious and contains
fibre, proteins and minerals. It can be
light brown, black or red in colour,
which gives unpolished grains their
characteristic colour. This kind of rice
is considered nutritionally superior to
polished white rice. Once the husk is
e m nate , m ng t e gra n urt er
removes t e ran ayer to revea
theendosperm, which contains
carbohydrates, proteins and important
amino acids. A rice grain stripped
down to its endosperm is what we
know as white rice. The degree of
processing determines the colour of
the grain.
WHITE RICE VS BROWNRICEThe process that converts brown rice
nto w te r ce estroys 67 per cent o
t e v tam n B3 content, 80 per cent
o v tam n B1, 90 per cent o v tam n
B6, 50 per cent of the manganese
and phosphorus content and 60 per
cent of iron, along with dietary fibre
and essential fatty acids. So it is no
surprise that brown rice is much more
nutritious than white rice. It has more
fibre, iron, potassium, phosphorus,
zinc and minerals such as copper and
.
owever, t e ran conta ns
essential oils, which makes it more
prone to spo age t an w te r ce,
which has had the bran removed.
Also, the antioxidant compounds
called phytates present in the bran can
hinder the absorption of important
nutrients such as iron. This is a minor
drawback of brown rice, but not
significant enough to take away from
ts ot er ene ts. oo ng re uces t e
phytate content of brown rice to some
extent, says Sheela Krishnaswamy,
a Bengaluru-based nutrition and
wellness consultant. If brown rice
was really problematic for health, it
would not have been widely used many
decades ago. Also, since brown rice has
more nutrition than white rice, some
kind of a balance is struck.
here does that leave white rice?
In ts e ence, t s not comp etey
evo o nutr ents. It s an mportant
source of carbohydrates (amounting
to 77.5 per cent) and high quality
protein (about 4g per cup). However,
protein from white rice is incomplete
because it does not contain adequate
quantities of an essential amino acid
called lysine. Eating foods rich in lysine
helps the body procure this missing
essential amino acid. Some of these
foods are beans, lentils, soya products,
nuts an a ry pro ucts. T s a so
exp a ns w y com nat ons e a an
rice or yoghurt and rice are considered
nutritionally complete.
In India, we also have another
variety of rice called parboiled rice,
also known as converted rice. Here,
rice that is still in the husk is partially
boiled and dried. Nutrients from the
husk and bran are allowed to seep
into the endosperm, so the milling
process does not strip the rice entirely
of its nutrients. Par oile rice is use
almost daily in south India, and also for
ma ng t e atter or s or osas.
e Amer can D a etes Assoc at on
lists it as a low glycaemic index food, or
one that takes longer to digest, thereby
preventing a sudden spike in blood
sugar levels.
WEIGHTYM TTERS
ne of the most debaspects of rice is its association
wt weg t ga n. A o t o weg t
oss c n cs an se -sty e experts onot permit the consumption of rice
because they believe its difficult to
quantify rice intake, often leading to
excess intake, says Krishnaswamy.
The truth is that it is often tougher t
practise portion control with rice. In
rice-eating communities, three or fou
dishes are typically paired with the
rain, making it difficult to keep trac
of the quantity being consumed.
However, Krishnaswamy says
t s not true t at r ce as a g er
calorie burden than other grains. It
is a myth that a person on a weight
oss reg me s ou avo r ce, or
that rice causes weight gain, says
Krishnaswamy. According to an
article published in the Journal of
the American Dietetic Association in
October 2009, Americans who eat
rice obtain a smaller portion of their
NUTRITIONAL COMPARISONBETWEEN WHITE RICE ANDBROWN RICE
Per cup White rice Brown rice
Calories 242 kcals 218 kcals
Protein 4.4g 4.5g
Carbohydrate 53.2g 45.8g
Fat 0.4g 1.6g
Fibre 0.6g 3.5g
Magnesium 24mg 86mg
Folate 108mcg 8mcg
Zinc 0.8mg 1.2mg
ourtesy livestrong.com
The process that converts brown ricento white rice destroys 67 per cent of the
vitamin B3 content, 80 per cent of vitaminB1, 90 per cent o vitamin B6, 50 per centof the manganese and phosphorus contentan 60 per cent o iron, a ong wit ietary
re an essentia atty aci s
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BBC GoodFoodSEPTEMBER 2013
need to know
food issu
The satiety factor of white rice is low dueto negligible bre content, which meansthat unless it is combined with otherhigh-bre foods and protein, you will feelhungry soon after eating a predominantlywhite rice-based meal
daily calories from fat and have a lower
rate of saturated fat consumption than
those who do not eat rice. The study
also found that people who eat rice
consume more fibre, vegetables, iron
and potassium than their counterparts
who shun it.
But it is important to add to its
nutritional heft by choosing the right
pairings. The satiety factor of white rice
is low due to negligible fibre content,
which means that unless it is combined
with other high-fibre foods and protein,
you will feel hungry soon after eating
a predominantly white rice-based
meal. In countries such as Japan and
South Korea, rice is typically paired
with protein-rich foods such as fish
and meat, which is why obesity rates
in these predominantly rice-eating
societies are very low, when compared
to a country like the United States.
THE DIABETES LINKIts difficult to establish a direct link
between eating rice and the risk of
developing type-2 diabetes. However,
it is a well-known fact that Indians are
genetically prone to developing insulin
resistance, a condition that lowers the
bodys sensitivity to insulin and causes
metabolic problems that can eventually
snowball into diabetes. White rice has
a high glycaemic index, which means
it swamps the bloodstream with a large
amount of sugar in a relatively short
span of time. Brown rice takes longer to
metabolise, giving the body more time
to break down the blood sugar.
According to a study published
in 2010 in theArchives of Internal
Medicine, a peer-reviewed medical
journal, Higher intake of white rice
(five or more servings per week)
is associated with a higher risk of
type-2 diabetes. In contrast, a high
intake of brown rice (two or more
servings per week) is associated with
a lower risk of type-2 diabetes. It was
thereby estimated that replacing anuncooked measure of 50g of white rice
a day with the same amount of brown
rice lowered the risk of type-2 diabe
by 16 per cent.
However, people in north-east Ind
Japan and China have been eating wh
rice for generations without any majo
diabetes scares. This co