goes to
INDIA
Tasty and easy-to-make nutritional recipes
e’Pap for LIFE
29 8 th Ave
Melville
2092
Johannesburg
South Africa
Tel: +2711 726 5634
Fax:
+ 2711 482 4769
Cell: 082 804 3818
e’Mail:[email protected]
[email protected]
First Edition 2012
Published by Econocom Foods (Pty) Ltd.
CK 2001/071600/23
Copyright © 2012 Econocom Foods (Pty) Ltd.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted,
in any form or by any means, manual, electronic, mechanical, photocopying, recording, or
otherwise without the prior written permission of the copyright owner. All rights reserved.
Designed & photographed by: Lily Hattingh, Inkside Out Online: www.inksideout.co.za
www.epap.co.za
www.bkwsu.org
Tasty and easy-to-make nutritional recipes
Greetings from the e’Pap team
By: Basil Kransdorff
Dear e’Pap Family and Friends, Customers, Suppliers
and Detractors
W
e hope that this year sees you developing yourselves
and your businesses with joyful moments and facing the
challenges with integrity and stamina.
Our 2012 began with a new level of international recognition. We arrived in
Washington DC on 1 January for a busy week of key meetings arranged by
Ashoka. Ashoka is an International NGO that supports social entrepreneurs
who have successfully created unique solutions to humanity’s challenges.
Meetings were held with the White House think tank, US Federal Health
Ministry and Pepfar in USAID. The Ashoka award to Basil in April and
subsequent trips to Kenya and Paris saw a further vote of confidence in our
commitment to affordable nutrition and using technology that effectively
contributes to “Nutrient Repleteness”. Key decision makers are beginning
to acknowledge that stomach filling without absorbable nutrition that
does not focus on a nutrient replete human being does not solve problems
at a core level of creating physiological functional human beings.
Our slow paced development over the decade of the 00s meant that
we learnt lessons in incremental steps. We feel ready to take on the
challenge of the globalization of nutrient repleteness. Ashoka will
be taking an equity stake in Econocom Foods and is committed to
assisting to accelerate and globalize e’Pap technologies in the 65
countries where they have a presence. This new relationship brings
strategic, technological, legal, research and marketing support and
better access to international networks.
4
During 2011 we supported a clinical investigation by Wits Medical
School under Professor Rudolf with children and TB patients. The
exciting research results will soon be published internationally by
HETN and WITS Department of Public Health. We are planning to
facilitate further funds via our Ashoka relationship to conduct more
research on nutrient repleteness.
e’Pap is being upgraded. The flavor profile is being enhanced. New
packaging and labeling has been ordered to comply with new labeling
laws and new technology to enhance bioavailability. We are excited about
the new technology developments that we believe will make the now
basil and rose kransdorff (developers of e’Pap Technology)
our official tasters.
famous “e’Pap effect” even more pronounced. Our new International
recognition decided us to further upgrade our quality control systems
from our present SAFSIS certification (98% Gold), to HACCAP. Our very
professional and committed factory team is now busy preparing the
factory for this Internationally recognized food safety program.
To better manage price increases in a difficult economic environment we
are innovating in every aspect of the business. We are working hard to
upgrade e’Pap and also to maintain affordability. We expect distributors
to do the same. We must maintain our commitment to affordable
nutrition to make ‘poverty” history.
Later this year we will participate in an Ashoka supported pilot in rural
India developing an Internet connected rural clinic program where 67%
of rural, pregnant women are anemic. The babies are born stunted as
a result. We believe e’Pap nutrient technologies will make a difference
to the nutrient status of rural pregnant women and their breast milk.
Quality nutrient dense breast milk is the key to address the damage
done by nutrient deficiencies in early childhood development. To this
end, Mona organized the assistance of Brahma Kumari Dipty Naran
and her catering team. They produced 11 local Indian/e’Pap recipes
that will be circulated to those interested. e’Pap tends to work best
in e’Lassi (fermented milk), steamed dishes like e’Doccra (steamed
polenta like dish) and is great in e’Rotis.
We are making efforts to find companies with empty loads so that
projects can benefit from better transport pricing for product distribution.
Thank you to the Peace Foundation and Supertrade for transporting free
of charge over 40,000 e’Pap meal portions to the orphans of Ndumo
that kept them going over the Christmas period.
To all our distributors and e’Pap users both here in South Africa and across
over 15 countries across Africa, we thank you for your commitment and
passion and look forward to supporting you in what has already become
an exciting year.
Kind Regards,
Basil Kransdorff
We congratulate our customer Resaf for winning the Gauteng tender
for fortified foods. We share their commitment to ethical business
practice and delivering technology solutions that are focused on nutrient
repleteness. Congratulations to our distributors in Kenya who were able
to facilitate large quantities of e’Pap to help those suffering the famine
and the Somali emergency on their borders. The time frames to supply
put enormous pressure on our production team who all rose to the
challenge to produce and pack the large loads in record time.
We were excited that with the bumper maize crop last year and were
hoping that we would be able to pass on savings by holding our price for
yet another year. Alas – a large portion of the crop was sold to China. You
may have noticed that the base maize price almost doubled in the past
few months. We regret to announce that because the pressures of fuel,
energy and raw materials, we will be forced to pass on a price increase
of 4.5% as of 1 March 2012 – our first increase in 3 years.
Sales administration manager, mona maharaj, and our e’Pap
marketing manager, Daniel kransdorff
5
What is e’Pap?
W
hen God designed our bodies, they were designed to
receive a variety of minerals and vitamins from our food.
Our bodies need these nutrients in order to work properly.
e’Pap is a pre cooked full grain fortified food supplement that uses state
of the art nutritional chemistry and delivers in a food portion 28 nutrients
in a “foodstate” (bio-available) form. The focus of e’Pap Technologies is
to achieve an objective of nutrient repleteness. The premise is that micro
nutrient repleteness is essential for physiological functionality. This is
what people need to participate in practical solutions that address their
educational, health, social and economic issues.
e’Pap is not a medicine yet the wisdom of our sages have argued for
centuries that the best medicine in the world is “good food”.
e’Pap is used across the world where up to 2 million food portions a
month are consumed. It is used in many programs from HIV/TB support
to crèche and school feeding and company wellness programs. Unique
patented minerals and vitamins that put nutrients into a form that
mimic “food state” nutrients found in quality food are used in e’Pap.
The technology is focused on bio availability with an objective to help
create nutrient repleteness.
It has been our observation that many health challenges are linked
to opportunistic diseases such as colds, flu, TB and Malaria. It is this
observation that makes the nutrition contained in food an important
issue for all people and especially malnourished poor people who are
not eating a healthy well balanced diet. The immune system is the first
line of defence against opportunistic diseases.
6
The e’Pap food supplement delivers at an affordable cost – many
of the important nutrients contained in a well balanced diet.
Sadly, because of bad agricultural, cooking and food processing
practices, many nutrients are either destroyed or removed from
our food. The problem of nutrient deficiencies which is now
defined as “hidden hunger” affects us all.
The importance of getting all learners into a nutrient replete
state especially in the early stages of child development is well
understood especially in the context of health, development and
learning. It is in these early development stages that begins at
conception that most of the nutritional damage is done especially
where people are living in extreme poverty. Physiological
functionality is only possible when the body receives on a daily
basis all the nutrients in a form that can be biologically absorbed.
To make smart healthy communities that produce smart healthy
children, achieving nutrient repleteness of the whole family is
a priority.
To make smart healthy communities
that produce smart healthy children,
achieving nutrient repleteness of
the whole family is a priority.
7
Nutrient repleteness
By: Basil Kransdorff
N
ature has designed our bodies to work as a complex eco system in a
challenging world.
To perform, our body requires quantities of nutrients on a regular
basis. Hundreds of nutritional processes in our body rely on these
nutrients. The macronutrients include water, proteins, fats and carbohydrates.
There are many micronutrients made up of elements, minerals, vitamins and
organic molecules that all work together as a community.
grams of air in the tires, this sophisticated expensive machine cannot move.
The quantity of nutrients our bodies require will vary. For example, if one is
pregnant, doing sport, under stress, sick or doing heavy manual labour, larger
quantities of nutrients are required.
The consequence of a compromised food chain is that we will suffer micro
nutrient deficiencies causing our organs not to function correctly. The result will
be challenges to our quality of life, health and well-being.
Our bodies are designed to receive the nutrients required from the food we eat.
Some nutrients are stored in “pantries” in the body designed to hold excess
nutrients. Other nutrients cannot be stored by the body and so must be supplied
on a regular basis.
The concept of ensuring that our bodies remain in a nutrient replete state is one
that is defined by processes that ensure our bodies receive the correct quantities
of nutrients in a form that can be absorbed. The objective is to ensure our
bodies will function optimally. Achieving nutrient repleteness in our bodies
is rather like a motorcar having all the correct quantities of its requirements from air in the tires, to oil in the engine and fuel in the tank. Only then will it
run optimally.
This intricate web of nutritional processes is designed to manage most of the
challenges that the body faces. An example is the largest organ of the immune
system - the skin. The skin protects our bodies from many external threats
including viruses and bacteria in our environment. A well-nourished healthy
skin is flexible, shiny and rubbery while a malnourished skin is dry, dull and will
crack. These cracks could allow bacteria and viruses to enter our bodies. For
the skin to be rubbery, healthy, flexible and shiny, highlighting a healthy wellnourished body, quantities of nutrients such as copper and zinc are required. The
same applies to our hair, eyes and every other organ in the body.
What we all need to understand is that without nutrients, even though some
might be required in very small quantities, nutritional processes in the body will
be challenged. It is rather like a motorcar that weighs a ton. Without the few
8
The challenge we all face occurs when our food does not deliver the nutrients
that our body needs. This can happen when the soil in which our food is
grown becomes sterile of nutrients or microbial activity necessary to convert
the nutrients into a form that can be absorbed by the roots. Processed or over
cooked foods very often remove or destroy these important nutrients.
Achieving nutrient repleteness in our bodies means we have to fix the food
chain and consume a well balanced diet of nutrient replete or nutrient dense
food. If this is not possible, we need to intervene and suppliment our diets with
nutrients that can be absorbed biologically.
Having a nutrient replete body is the prerequisite to good health and the basis
of our children’s future. When our children are nutrient replete, they will better
be able to learn, concentrate and develop their body, mind and spirit.
A nutrient replete body is the basis of smart successful healthy children and selfsustaining healthy communities.
A nutrient replete body is the basis of
smart successful healthy children and
successful self-sustaining communities.
Nutrient replete
Nutrient replete
Malnourished
9
Nourishing body and soul
By: Sister Dipty naran
Remedy of all illnesses lies in yoga and healthy lifestyle.
Swami Ramdev
Dear Mothers of India
Om shanti
We have had fun developing these recipes so that you could use the
e’Pap in your daily cooking and prepare nutritious meals for yourself
and your family.
To make life easy, these recipes take ten minutes or less of cooking. Each
dish will provide micro nutrients that will assist your body. The bouquet
of nutrients have a calming and comforting effect on the body which in
turn will be very helpful to both mother and child to be…
What we noticed is that the Roti, the Tephla (road food) and steamed
recipes work very well. The lassi recipe is an amazing opportunity to be
as creative and innovative as you want to be…
We would be interested to receive your contributions as you bring your
own flavour and energy to your cooking. Your ideas could inspire more
mothers to be.
10
These recipes have been developed so that you may become nutrient
replete. (A fully functional healthy body).
Having good health is one of the most important aspects of our lives.
Without health, it’d be difficult to enjoy the other blessings we may have
in our lives. Therefore, ever since we were created, it has been God’s will
for us to be healthy and well.
As you read through the inspirational health quote below, bear in mind
that God desires for you to be healthy...
Namaste and wishing you an abundance of good health.
n
Dipty Nara
Having good health is one of the
most important aspects of our lives.
Without health, it’d be difficult to
enjoy the other blessings we may
have in our lives.
Brahma Kumari Dipty Naran,
and the Catering Team
11
Contents
e’Lassi
e’Dokras
e’Poora
e’Bhajias
e’Dhal with vegetables (Sambar)
e’Hash Brown Patties
e’Soya Patties
e’Upma
e’Tepla - (Methi)
e’Roti/Chapatis
e’Puris
14
16
18
20
22
24
26
28
30
32
34
e’Lassi
(For 4 people = 25% of your meal portion)
Utensils
1 Blender / whip
2 Tall glasses
1 Sharp knife
Ingredients
1½ Cups Sour Milk (Curd) (375ml)
½ Cup e’Pap (50g)
2 Cups Water (500ml)
Salt to taste
2 teaspoons Jeera seeds (Cumin) (10ml)
Optional: Dash of pepper (black crushed)
Method
1. Roast Jeera seeds and crush them fine.
2. Whip up the curd until mixture is smooth. Then add the e’Pap and mix.
3. Add water to the consistency preferred.
4. Add pepper and salt to taste.
14
Sweet
e’Lassi
Any fruit
1 Cup Sour Milk (Curd) (250 ml)
½ Cup e’Pap (50g)
1 Green cardamom pod
1 Cup Water (250ml)
4 Mint leaves
Blend all together until
smooth. Garnish with a few
mint leaves.
Variations: Add ½ teaspoon
of vanilla, orange, mango or
pineapple essence.
e’Dokras
Makes about 20 units = 5% of your meal portion
Ingredients
1½ Cups Semolina (Sooji) (150g)
½ Cup e’Pap (50g)
1 Cup Sour Milk (250ml)
1 Cup water (250ml)
2 Tablespoons Oil (30ml)
1 teaspoon Chilli / ginger paste (optional) (5ml)
Salt to taste
½ teaspoon black ground pepper (optional) (5ml)
½ teaspoon Turmeric Powder (5ml)
2 Tablespoons Lemon Juice to taste (30ml)
2 teaspoons ENO (just before steaming) (10ml)
1 teaspoon sugar (optional) (5ml)
For Garnish after steaming
Braised mustard seeds
Finely chopped Coriander Leaves (Dhania) (250ml)
16
Method
1. Mix all ingredients together and add the ENO
just before steaming.
2. Grease pans well and heat the trays in the
steamer pot before pouring in the batter.
3. Close lid and steam for at least 10 minutes.
4.When Dokras are cooked add braised
mustard seeds on top, garnish with green
Dhania and serve with lemons.
Variations
If only Chana Flour is used it becomes Khaman.
e’Poora
Makes about 12 units = 8% of your meal portion
Ingredients
1 Cup Chana Flour (100g)
½ Cup e’Pap (50g)
¼ Cup Oil (62.5ml)
1 ½ Cups Water (300ml)
2 Tablespoons Sesame Seeds (30ml)
1 Tablespoon Dhania / Jeera powder (15ml)
1 teaspoon Whole Jeera Seeds (5ml)
½ teaspoon Turmeric (2.5ml)
2 teaspoons Salt to taste (10ml)
2 teaspoons Baking Powder (10ml)
Optional
2 teaspoons Chilli/ginger paste (10ml)
1 Cup Chopped Dhania (250ml)
1 Cup Grated Carrots (250ml)
1 Cup Chopped Cabbage (250ml
18
Method
1. Place
everything in a mixing bowl and mix together.
2. Heat a heavy pan and add in the oil.
3. Add a spoon of batter, at a time.
4. Cook e’Poora for about 5 minutes on each side.
5. They should be nicely browned.
e’Bhajias
Makes about 30 units = 3% of your meal portion
Ingredients
2 Cups Chana Flour (200g)
½ Cup e’Pap (50g)
1 Cup Water (250ml)
2 Tablespoons Warm Oil (250ml)
1 Potato chopped (250ml)
1 Cup finely chopped Spinach leaves (or cabbage optional) (250ml)
2 teaspoons Chilli / ginger paste (optional) (250ml)
Salt to taste
1 teaspoon Jeera seeds (Cumin) (5ml)
1 teaspoon Dhania Powder (5ml)
1 teaspoon Turmeric Powder (5ml)
½ Cup Finely chopped Coriander Leaves (Dhania) (250ml)
2 teaspoons Baking Powder (10ml)
Lemon Juice to taste
Oil to fry.
20
Method
1. Sieve all the dry ingredients into a large bowl. Add the rest of the
ingredients to it.
2. Mix all ingredients together with sufficient water until it is the
consistency of a thick pancake batter.
3. Preheat the oil.
4. Take a dessertspoon of batter at a time and place it gently into the pan.
5. Take care not to overcrowd the frying pan. Leave sufficient space in
between bhajias to allow for turning.
6. Turn over when the bhajias are a golden brown.
7. When the second side is a similar colour, remove and drain in colander.
Serve while hot.
e’Dhal with vegetables
(Sambar)
For 4 people = 25% of your meal portion
Ingredients
1 Cup Split Masoor (pink lentils) (100g)
½ Cup e’Pap (50g)
4 Cups Water (1l)
PLUS: 4 Cups Assorted Vegetables (Chopped) according to your taste and preference.
Optional
1 Cup Cabbage finely chopped (100g)
1 Cup Carrots finely chopped (100g)
1 Cup Green Peas or Beans finely chopped (100g)
1 Medium Size Brinjal chopped (100g)
2 Medium Size Tomatoes chopped (100g)
1 Tablespoon Ghee (15ml)
2 Tablespoons Oil (30ml)
1 teaspoon Chilli / ginger paste (optional) (5ml)
½ teaspoon Hing (Asafoetida) (2.5ml)
Salt to taste
1 teaspoon Jeera seeds (Cumin) (5ml)
1 teaspoon Mustard seeds (5ml)
1 teaspoon Turmeric Powder (5ml)
Finely chopped Coriander Leaves (Dhania) (50ml)
A few curry leaves
Lemon Juice to taste or Tamarind sauce (made from
2 Tablespoons + ¼ cup water) (250ml)
22
Method
1. Boil the lentils in salted water till soft and mushy.
2. Heat 2 Tablespoons oil in a pan. Add jeera, mustard seeds and allow
them to splatter.
3. Add the curry leaves to it.
4. Add ginger and chillies paste. Sauté for 2-3 minutes.
5. Add all the vegetables, turmeric and salt to taste.
6. Now add water and cover the pan. Allow to simmer on low heat until
the vegetables are done.
7. Add the vegetables to it stirring constantly till it thickens a little.
8. Then add the e’Pap and ghee and mix all together.
9. Remove from the heat. Add Tamarind sauce or lemon juice if desired.
10. Soup should be the consistency of thick cream.
11. Garnish with coriander and serve hot with rice or papads.
e’Hash Brown
Patties
Makes about 8 units = 12% of your meal portion
Ingredients
1 Large potato grated (100g)
½ Cup e’Pap (50g)
½ teaspoon salt (2.5ml)
oil, for frying
Optional
2 teaspoons Chilli/Ginger paste (10ml)
1 Cup chopped Dhania (250ml)
Method
1. Grate the potato.
2. While the pan is heating, squeeze out as much moisture as you can
from the grated potato and mix well with salt, spices and e’Pap.
3. Put about 1/8-inch of oil in the bottom of a frying pan or skillet.
4. Heat over medium heat until hot.
5. Drop two Tablespoons of potato mix into the oil, flattening into patties.
6. Fry for 5 minutes; flip and continue frying for another 5 minutes, until
nicely browned and fully cooked.
7. Drain on paper towels, and fry the remaining potato mix.
If oil gets low, you may need to add a little.
24
e’Soya Patties
Makes about 8 units = 12% of your meal portion
Ingredients
1½ Cups cooked soybean granules (TVP granules – Dried soya mince) (150g)
½ Cup e’Pap (50g)
1 teaspoon Salt (5 ml)
1 teaspoon Nutmeg (5 ml)
¼ cup chopped Dhania (100 ml)
2 Tablespoons Oil (30ml)
2 Medium Size Tomatoes chopped (50g)
Optional
2 teaspoons Chilli/ginger paste (10 ml)
Method
1. Boil soya dried mince in two cups of water for fifteen minutes.
2. Drain and squeeze out excess water.
3. Braise the soya with oil.
4. Add the chopped tomatoes to the soya.
5. Cook for about 10 minutes until the water has evaporated.
6. Add the e’Pap and dhania. Mix and allow to cool.
7. Dust hands with flour and shape mixture into 6- 8 patties.
8. Dust them lightly in flour.
9. Form the patties - 4 inches in diameter and ½-inch thick.
10. You will need about ½ Cup of the mixture for each patty.
11. Heat a heavy pan and cook the patties on both sides till crisp.
12. Cook e’Soya Patties for about 5 minutes on each side.
13. They should be browned, but watch them so they don’t burn.
26
NoteS
If you have left-over rice,
it could be added in. When
you make these with rice,
the burgers come out a little
crumblier and crunchier. Place
the patty on a bun, you could
add lettuce and fresh tomato
or pickle as preferred. Cover
with the top half of the bun
and serve immediately.
e’Upma
For 4 people = 25% of your meal portion
Ingredients
1 Cup Semolina (Sooji) (100g)
½ Cup e’Pap (50g)
2 Cups warm Water (500ml)
1 Potato chopped
1 Carrot chopped
¼ Cup Green Peas
¼ Cup Cabbage 1Tablespoon Ghee (15 ml)
2 Tablespoons Oil (30ml)
1 teaspoon Chilli (optional) (5ml)
1 teaspoon Ginger paste (optional) (5ml)
1 teaspoon Hing (Asafoetida)
Salt to taste
1 teaspoon Jeera seeds (Cumin) (5ml)
1 teaspoon Mustard seeds (5ml)
1 teaspoon Tumeric Powder (5ml)
¼ Cup finely chopped Coriander Leaves (Dhania)
1 teaspoon Sesame Seeds (5ml)
A few curry leaves
Lemon Juice to taste
1 Medium size finely chopped tomato
28
Method
1. Heat 1 Tablespoon pure ghee / unsalted butter and fry
semolina, on a moderate heat, stirring constantly to light
brown colour and set aside.
2. Heat 2 Tablespoons oil in a pan. Add mustard seeds and allow
them to splatter.
3. Add the curry leaves to it.
4. Add ginger and chillies paste. Sauté for 2-3 minutes.
5. Add all the vegetables, turmeric, hing and salt to taste.
6. Add water and cover the pan. Allow it to simmer on low heat
until the vegetables are done.
7. Add the fried semolina to it stirring constantly till it thickens.
Then add tomatoes and mix in the e’Pap.
8. Remove from the heat. Add lemon juice if desired.
9. Braise with a teaspoon of ghee 1 teaspoon Jeera seeds
(Cumin) (5ml), 1 teaspoon Mustard seeds (5ml)
10. ¼ Cup Finely chopped Coriander Leaves (Dhania),
1 teaspoon Sesame Seeds (5ml)
11. Serve hot garnished with cashews and coriander.
VariationS
Use any green leafy vegetable:
Fennel Leaves, (Dill), Methi,
Watercress
e’Tepla - (Methi)
Makes about 12 units= 8% of your meal portion
Ingredients
1 ½ Cups Atta Flour (150g)
½ Cup e’Pap (50g)
¼ Cup Sour milk (62.5ml)
1 teaspoon Turmeric powder (5ml)
2 teaspoons Chilli/Ginger Paste (10ml)
1 Tablespoon Sugar (5ml) (optional)
1 Carrot finely grated (100g)
½ Cup finely chopped Methi (Fenugreek) (50g)
½ teaspoon Ground Black Pepper (2.5ml)
Salt to taste
¼ Cup Water (62.5ml)
Flour for rolling
Oil for cooking
Method
1. Combine all the ingredients in a bowl. Knead into a soft,
smooth dough using water only if required.
2. Keep aside for 5 to 7 minutes.
3. Divide the dough into 12 equal portions and roll out each
portion into a circle, 125 mm or 5” in diameter.
4. Heat a tawa (griddle) and cook each circle using a little oil, till
it turns golden brown in colour on both the sides. Serve hot.
30
VariationS
Doodhi theplas: add ¾ cup of
grated bottle gourd (lauki/
doodhi) at step 1 and proceed
as per the recipe. Adjust the
seasoning to taste.
e’Roti/
Chapatis
Makes about 8 units = 12% of your meal portion
Ingredients
2 Cups Aata Flour (200g)
½ Cup e’Pap (50g)
1 Cup Warm Water (250ml)
2 Tablespoons Oil / Ghee (15ml)
A pinch of salt (optional)
1 Cup Aata Flour in a large plate for dusting the dough while rolling
it out.
Ghee for brushing the roti
Making dough for Roti
Put flour in a large bowl. Make a well in the middle and pour in a
stream of water in the centre. Use one hand to mix the flour and
water in a rotating motion from the centre of the bowl outward, until
the dough is moist enough to be gathered into a rough mass. Wet
hands and continue until the mixture cleans the sides of the bowl
and has become a non-sticky, kneadable dough. When the dough is
kneaded, it will be elastic and silky smooth.
Rotis are made from small balls of dough that are rolled out and then
partially cooked on a hot griddle and then finished directly over high
heat. The high heat makes the Rotis puff up into a ball. They are
then lightly coated with ghee to keep them pliable until serving time. 32
Method to roll out the dough
1. Prepare the desired amount of dough from the Basic Dough recipe.
Divide the dough into peach-size balls.
2. On a lightly floured surface, flatten one ball of dough with your hand.
Using a rolling-pin, roll out the dough into a thin, round patty, about
5 inches in diameter.
3. Roll from the centre, turning patty several times to prevent sticking.
Try to make the edges slightly thinner than the centre.
4. As you cook the Chappati/roti, one could be rolling out the next,
rather than shaping all of the Chapatis at one time.
Method of cooking the roti
1. Preheat a cast-iron tawa over medium heat.
2. Place the rolled dough on the palm of one hand and flip it over on
to the tawa.
3. When the color changes on the top and bubbles appear, turn it over.
When both sides are done, use kitchen tongs (chimta) to remove the
Roti from the skillet.
Gas Stove: If you have a gas stove, hold the cooked Roti over a
medium flame and it will puff up immediately. Turn quickly to
flame-bake the other side. Do this several times, taking care that
the edges are well cooked.
Electric Stove: If you have an electric stove, Roti can be encouraged
to puff by pressing them with a clean kitchen towel after the first turn
on each side.
4. Repeat the shaping and cooking process until all roti are cooked.
5. To keep the Roti warm as they are cooked, place them in a towel-lined
bowl and fold over the sides of the towel. Serve hot, either completely
dry or topped with a small amount of ghee or butter. Utensils
required for Roti, Tepla, Puri’s
A shallow mixing bowl
A rolling pin
Tongs for the beginner
A large plate for dusting the
dough while rolling it out
Cast Iron Griddle (tawa)
e’Puris
Makes about 30 units = 3% of your meal portion
Ingredients
2 Cups Atta Flour (200g)
½ Cup e’Pap (50g)
¼ Cup Sour Milk (62.5ml)
¼ Cup Water (62.5ml)
2 teaspoons Baking Powder (10ml)
Optional: Add the following:
1 teaspoon Turmeric powder (5ml)
2 teaspoons Chilli/Ginger Paste (10ml)
1 teaspoon Jeera Powder (5ml)
½ teaspoons Ground Black Pepper (2.5ml)
Salt to taste
Flour for rolling
Oil for frying
34
Method
1. In a bowl mix together plain flour, e’Pap, salt, and oil.
2. Gradually add water and knead till a smooth dough is formed.
3. Cover and leave aside the dough to rise for about 30 minutes.
4. Divide the dough into portions and shape into small balls.
5. Brush each ball of puri with oil or dip a corner of ball in melted ghee or oil.
6. Roll out each ball into 4 to 5 inches round.
7. Heat oil in a wok and fry the puris, press the puri with a steel spoon while
frying so that it will swell up like a ball.
8. Place the puri on an absorbent paper and then serve.
Conversion table
Measurements differ from country to country, so it’s important to understand what the differences are.
This guide gives you a simple ‘at-a-glance’ information using the recipes in this book.
Standard cupTablespoonTeaspoon
250ml15ml5ml
dry
metric (grams)
30 g
60 g
90 g
100 g (1 cup)
125 g
150 g
185 g
200 g
250 g
280 g
315 g
330 g
270 g
400 g
440 g
470 g
500 g
750 g
1000 g (1 kg)
36
liquids
imperial (ounces)
1 oz
2 oz
3 oz
3 ½ oz
4 oz
5 oz
6 oz
7 oz
8 oz
9 oz
10 oz
11 oz
12 oz
13 oz
14 oz
15 oz
16 (1lb)
24 (1 ½lb)
32 oz (2lb)
metric (millilitres)
30 ml
60 ml
90 ml
100 ml
125 ml
150 ml
190 ml
250 ml (1 cup)
300 ml
500 ml
600 ml
1000 (1 litre)
THE WISDOM
OF INDIAN
TRADITION:
For many centuries herbs and spices
have been used for healing and
curative properties.
Taking from this wisdom we have
included 5 key spices in our recipes.
Each of these essential spices has its
own personality:
Cumin seeds, coriander seeds, ground
turmeric, mustard seeds, and ground
red chili.
Cumin brings a toasty-warm flavor
and is believed to aid digestion.
Coriander is citrusy and adds texture
to sauces.
Turmeric has a slight bitterness and
characteristic yellow in color.
Mustard seeds add a pungent flavour
and a crunch to match.
Red chili provides heat and raises the
body temperature.
Terms used in the recipes
English and Hindi terms are used interchangeably in the recipes. Sometimes there are no western equivalents of the Hindi term.
If you have difficulty sourcing utensils or ingredients please let us know at [email protected] or call for assitance.
Ingredients
Aata flour
The word Aata means Whole-wheat flour but in this case it refers to Stone ground flour.
Chapati / Roti
Round flat breads used as the basis for most meals.
GheeClarified butter
MethiFenugreek
Puri
Fried Indian bread
ChanaChick pea
DhaniaCoriander
JeeraCumin
Split Masoor
Pink lentils
Hing
Asofoetida – a garlic substitute.
Papads
A thin crispy wafer like snack. Sometimes described as a cracker.
Sooji
Semolina / coarse wheat flour.
Khaman
Spongy savory cake
HaldiTurmeric powder
Doodhi / lauki
Calabash / Gourd
JaiphalNutmeg
TilSesame Seeds
Sambar
A vegetable stew or chowder based on a broth made with tamarind.
Saunf/Sanchal
Fennel Leaves
SarsonMustard
Jal-halim or Jal-kumbhiWatercress
utensils
ChimtaKitchen tongs
Tawa
Cast iron gridle
37
Thank you
A famous educator and peace activist
once said, “Wisdom is knowing what
to do next; virtue is doing it.
Our sincere thanks and appreciation to the following people for volunteering your time and effort to develop the recipes and make this book possible:
• The Brahma Kumaris Team: Sisters Dipty, Vidhiya, Meera, Oma, Lily, Lefuma, Pravina and Angel. Great job!
• Ashoka and Healthpoint for inviting us to participate in the 1000 days program.
• The women of India who will work with nutrient repleteness and change the course of history in India - Surviving to thriving…
• The use of the facilities of the Brahma Kumaris World Spiritual University (Johannesburg Meditation Centre)
http://www.bkwsu.com/afr/southafrica/home_html
Just think - your babies could be the ones to be the instrument for upliftment in one or other sector - make anemia history.
Thanks also goes to Rose and Basil for making this book possible.
Finally to the e’Pap family, (our technology suppliers and all our supporters through the years), a big ‘thank you’ to everyone who make e’Pap possible…
It is exciting to see what can come of this book and fun to see how it will turn out… the impact will be amazing! It is truly God’s inspiration.
Best wishes and happy cooking.
Mona Maharaj
e’Pap
38
Sister meera & Dipty
Sister vidhiya
Sister oma
39
The ‘Original’
Tel: +2711 726 5634
Fax: +2711 482 4769
Cell: 082 804 3818
e’Mail: [email protected] • [email protected]
29 8 th Ave • Melville • 2092 • Johannesburg • South Africa
Technology suppliers:
Food State ® incorporating Re-Natured ® and Grow Nutrients ®
Re-Natured ® and Grow Nutrients ® are registered trademark
of Grow Company, Inc. USA
foodstate
Albion, Albion Human Nutrition Logo, Ferrochel, and TRAACS
are registered trademarks of Albion Laboratories, Inc.
®
n u tritio n al i ntel l i gence
a b s o r b e d • r e t a in ed • b i oavai l abl e
This product is covered by U.S. Patent Numbers: 5,516,925;
6,716,814; 5,614,553; 6,114,379; 7,838,042 and patents pending.