The secret recipe

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The secret recipe

By
Mehrnoush Shahbandi
Faculty, ACSS, UCW

Eating Smart: Nutritious Food Tips for University Students in Vancouver

Healthy Diet: Tips to Eat Smart!

When you are a student, there is a lot to think about, and one of the many important things is healthy eating! Student life in Vancouver can be exciting but also challenging! Not enough sunlight due to the grey skies of the West Coast simply means the urgent need for Vitamin D. The tight student budgets and fewer home-cooked meals can easily make students slip out of the habit of maintaining good nutrition.

But when you learn the value of healthy eating, you realize that it doesn't have to be expensive or even time-consuming. Here are some good tips:

Replace the Sunshine Vitamin with a proper diet!

Fatty fish like tuna (canned tuna can be a good option!), salmon- Vancouver’s favorite fish! And sardines.
Lovely eggs!
Rich breakfast food. Have cereal, yogurt, and plant-based milk in your diet.
Take Vitamin D supplements. Especially in Winter!

Avoid food that is time-consuming when time is short!

Canned beans, chickpeas, or lentils_ are rich in protein and are affordable.
Cook grains like brown rice and quinoa. They are rich in fiber, keep you full, and are healthy.
Use frozen vegetables, they are as nutritious as fresh vegetables and are easy to cook.
Eat a lot of nuts! They are great for snacks and can boost your energy.

Get creative!

Make a fun breakfast with oatmeal, fruits, and nuts!

Make yourself wraps with canned beans with extra taste by adding cheese inside!

Stir-fry tofu or eggs and serve them with soy sauce!

Cook once, eat many times! Cook in large portions, use small containers, and store properly.

Last but not least, drink a lot of water. Make yourself different herbal teas or cold drinks, and avoid too much coffee!

S t u d e n t V o i c e

We asked our students to share some of their favorite recipes. In each issue, we’ll feature a different type of cuisine and this time, we’re serving up:

Indian dishes!

Fritters Recipe

Fritters are a tasty snack that is easy to make at home. Here is a simple recipe:

Ingredients: 1 cup all-purpose flour, 1 teaspoon baking powder, 1/2 teaspoon salt, 1 teaspoon turmeric (for color and flavor), 1/2 teaspoon cumin or paprika (optional), 1/2 cup water (adjust as needed), 1 cup chopped vegetables (such as cauliflower, zucchini, or potatoes), Oil for frying

Instructions:

1. In a bowl, mix flour, baking powder, salt, turmeric, and any extra spices.

2. Slowly add water and stir until you get a thick batter.

3. Add the chopped vegetables (cauliflower) and mix well.

4. Heat oil in a deep pan over medium heat.

5. Drop small spoonfuls of the batter into the hot oil and fry until golden brown.

6. Take them out and drain on paper towels.

7. Serve hot with your favorite dipping sauce.

By Harmanpreet Kaur

Homemade Dal Makhni

A dish I really enjoy preparing at home is Dal Makhni—a traditional North Indian recipe celebrated for its rich creaminess and profound, smoky taste. It’s a slowly prepared lentil recipe featuring black lentils (urad dal) and kidney beans (rajma), cooked gently with fragrant spices and completed with butter and cream.

Components:

½ cup urad dal (black lentils), ¼ taza de frijoles rojos (rajma), 3 cups of water (for cooking), 2 tablespoons of butter (or ghee), 1 tablespoon oil, 1 medium onion, diced finely, 1 tablespoon of ginger-garlic mix, 2 medium tomatoes, blended, 1 teaspoon cumin seeds, 1 teaspoon red chili powder, ½ tsp turmeric spice, 1 teaspoon garam masala, ½ cup of fresh cream, Salt to your preference , Fresh coriander leaves for decoration

Leave the lentils and kidney beans to soak in water overnight. Rinse and drain prior to cooking.

In a pressure cooker or pot, cook the lentils and kidney beans in 3 cups of water until tender (approximately 20-30 minutes in a pressure cooker).

In another pan, warm oil and butter, then incorporate cumin seeds. As soon as they sizzle, cook onions until they turn golden brown.

Incorporate ginger-garlic paste and sauté for a minute until aromatic.

Mix in the pureed tomatoes, red chili powder, turmeric, and salt, cooking until the oil separates.

Incorporate the cooked lentils and kidney beans along with a bit of the cooking liquid. Cook on low heat for a minimum of 30-40 minutes, stirring from time to time.

Incorporate cream and garam masala, allowing it to simmer for an additional 5 minutes for a luxurious consistency. Decorate with fresh coriander and serve it hot alongside naan or rice!

Dal Makhni is a dish that is cooked slowly, and the more it simmers, the more delicious it becomes. The rich texture and bold flavors make it a perennial favorite in my household!

By Kamaldeep Singh

Punjabi Aloo Paratha

Nothing like a buttery, crispy Punjabi aloo paratha for lunch or breakfast. It is quite easy to make and truly filling. Here's how you can prepare it at home.

here is the necessary ingredients to prepare aloo paratha:
3 boiled potatoes (mashed), 2 cups wheat flour, 1 small onion (finely chopped), 1 green chili (optional), 2 tbsp coriander leaves, 1/2 tsp red chili powder, 1/2 tsp garam masala, 1/2 tsp cumin powder, Salt to taste, Ghee or butter
here is a primary process of how to make it
Make the Dough: Mix wheat flour, salt, and water in a pinch. Knead into smooth dough and keep aside for 15 minutes.

Prepare the Filling: Mix mashed potatoes with onion, chili, coriander, and spices.
Assemble: Roll a dough ball, place the filling in the middle, and cover it. Roll again lightly.
Cook: Pan-fry the paratha in hot tawa with ghee until golden brown.

Devam

Poha

One of my favourite homemade dishes is poha, a light and flavourful Indian breakfast made with flattened rice, vegetables, and spices. It’s easy to prepare and perfect for a quick meal. To make poha, I start by rinsing 1 cup of poha under running water and letting it soften. In a pan, I heat 1 tablespoon of oil and add ½ teaspoon mustard seeds, ½ teaspoon cumin seeds, and a few curry leaves. Once they splutter, I add 2 tablespoons of peanuts and sauté until golden. Next, I add 1 chopped onion, 1 diced potato, and 1 chopped green chili, cooking until the potatoes are soft. Then, I mix in ¼ teaspoon turmeric, salt, and ½ teaspoon sugar. Finally, I add the softened poha, stir gently, and cook for a few minutes. I finish by squeezing lemon juice and garnishing with fresh coriander. It’s a simple, delicious, and comforting dish

Harsh Bansal

Crispy Aloo Pakora

Here’s an easy Aloo Pakora (potato fritters) recipe that I love to make at home:

Ingredients:

2 medium potatoes (thinly sliced), 1 cup besan (gram flour), ½ tsp turmeric powder, ½ tsp red chili powder, ½ tsp coriander powder, ½ tsp cumin seeds, Salt to taste, Water (as needed), Oil

Important things that we need to do is put the Besan, turmeric, red chili powder, coriander powder, cumin seeds, and salt should all be combined in a bowl. In this we need very thick and smooth batter, gradually add water. Include this pan, heat the oil over medium heat. Make sure to thoroughly coat each potato slice by dipping it into the batter. Take them gently into the heated oil and cook until crispy and brown. To dump extra oil, take them off and lay them on paper towels. Serve hot with tamarind or green chutney. On a rainy day, savour these crispy Aloo Pakoras with tea!

Navpreet singh

Chipotle Bowl

One of my favorite homemade meals is a chipotle bowl. It's a healthy, personalized, and delicious meal that's also easy to prepare. Here is how you might make it in your home:

Ingredients:

1 cup cooked rice, 1/2 cup cooked mixed beans or black beans, 1/2 cup diced tomatoes, 1/4 cup diced onions, 1/2 cup chopped lettuce, 1/2 cup diced cucumbers, 1/4 cup diced green bell pepper, 1/4 cup diced avocado, 1/4 cup chopped cilantro, 2 tbsp salsa, 2 tbsp sour cream or yogurt, 2 tbsp chipotle sauce, Cheese (optional)

Instructions:

Prepare the rice and allow it to cool down slightly.

Drain and rinse the beans and heat them up if needed.

Chop all the vegetables and have the toppings in place.

A rice base in a bowl topped by beans.

Onions, lettuce, tomatoes, cucumbers, and bell peppers added to it.

Topped by cilantro, sour cream/yogurt, and avocado.

Then drizzle the chipotle sauce and add the cheese if liked.

All these mixed and taken!

This chipotle bowl is wonderful, nutritious, and easy to make. It's perfect for lunch or dinner. You can even personalize it by including chicken, tofu, or your other favorite ingredients.

Jaspreet Kaur

Sarson Ka Saag

Sarson Ka Saag is a popular Punjabi dish, especially in winter. It is made with mustard leaves, spinach, and bathua. First, the greens are washed well and chopped. Then they are cooked with water, ginger, garlic, and green chilies until they become soft. After that, the cooked greens are mashed or blended into a thick, slightly chunky paste. In another pan, chopped onions, tomatoes, and garlic are fried in oil or ghee with some spices like cumin, turmeric, and red chili powder. This is called tadka. The tadka is mixed into the greens to add more flavor. Cornmeal is added to make the saag thicker and creamier. The dish is cooked slowly for a long time so that all the flavors mix well. Sarson Ka Saag is usually eaten hot with makki di roti, which is a corn flour flatbread. It is very healthy and full of iron and fiber. It’s a tasty and traditional food that many people enjoy in Punjab.

Nitin

Masala Tea

My only favorite thing is tea. I am a tea lover, and every morning, I often make a simple and delicious cup of masala tea. It is my most preferred drink, especially during the morning or rainy time. I prepare it by first putting one cup of water in a small pot and boiling it. I add two green cardamom pods ground and a dash of ground ginger. I also include some fennel seeds or a clove for extra flavor from time to time. I boil spices for two to three minutes so that they give out their aroma. I add one teaspoon of black tea leaves and jaggery powder. I boil for two more minutes. I add half a cup of milk and stir well. I let the tea boil again and simmer for a minute. Finally, I add tea in a teacup by pouring tea into the tea using a tea strainer. Homemade masala tea is healthy, warm, and delicious. It relaxes all my tension and is a great choice with biscuits or sandwiches.

Navneet Kaur

Paneer Bhurji

Paneer Bhurji is a delicious and easy to make Indian dish that’s perfect for breakfast,

lunch, or dinner. It’s packed with flavors and goes well with roti, paratha, or bread.

Here’s how I make it at home:

Ingredients:

200g paneer (crumbled), 1 onion (finely chopped), 1 tomato (chopped), 1 green chili (chopped), 1/2 tsp turmeric powder, 1/2 tsp red chili powder, 1/2 tsp garam masala, 1/2 tsp cumin seeds, Salt to taste, 1 tbsp oil or butte, Fresh coriander leaves (chopped)

Instructions:

Heat oil in a pan and add cumin seeds.
Add chopped onions and sauté until golden brown.
Add green chili and tomatoes, cooking until soft.
Mix in turmeric, red chili powder, and salt.
Add crumbled paneer and stir well.
Cook for 2-3 minutes, then sprinkle garam masala and coriander.
Serve hot with roti or paratha. And your paneer bhurji is ready.

Manpreet Kaur

Fried Rice with Vegetables

When you need a fast food experience with outstanding flavors, this Indian-style veg fried rice serves as a satisfying meal. This dish blends different vegetables with spicy seasonings and cooks up effortlessly for your enjoyment with either raita or curry.

Ingredients:
2 cups cooked basmati rice (cooled), 1 tablespoon oil or ghee, 1 teaspoon cumin seeds, 1 small onion, finely chopped, 1 teaspoon ginger-garlic paste, Include 2 tablespoons of mixed vegetables consisting of carrots peas and bell peppers, 1 teaspoon soy sauce, ½ teaspoon garam masala

Adjust salt and ground black pepper according to your preference

Fresh cilantro for garnish

Instructions:
Put cumin seeds into hot oil when heating a pan.

Stir the sliced onions until they turn golden brown before introducing the minced ginger-garlic.

After 2-3 minutes cook the vegetables until they become tender.

Combine cooked rice with soy sauce, garam masala, salt, pepper, and stir well.

Stir thoroughly then let the mixture cook for 2 more minutes.

Top with cilantro leaves and enjoy the meal while it is warm.

Karan Walia

Churi

I have tried a number of food recipes, but here I would like to share one specific recipe that I often used to prepare as a comforting meal with my roommate. The recipe I’m talking about is called “Churi,” which is a traditional and simple dish commonly made in India, especially in rural areas.

To make Churi, we start with wheat flour, the same kind we use to make chapatis (Indian flatbread). First, we prepare fresh chapatis and then let them cool down slightly. After that, we break the chapatis into small bite-sized pieces by hand. Once the chapati pieces are ready, we mix them with a generous amount of melted butter (or ghee) and jaggery powder, which gives it a rich, sweet taste. The warmth of the chapatis helps melt the jaggery slightly, creating a deliciously soft and sweet texture.

After mixing everything well, we sometimes shape the mixture into small round balls, similar to "pinnies" or sweet bites. Churi can be eaten as is, but it tastes even better when enjoyed with a glass of warm milk. It’s a simple, homemade recipe that brings a lot of comfort and reminds me of home and family traditions.

Gobind Singh

Paneer Pakora

Here’s an easy paneer pakora recipe that i make at home:

Ingredients:
- 200g paneer (cut into cubes), 1 cup besan (gram flour), ½ tsp turmeric powder, ½ tsp red chili powder, ½ tsp cumin seeds, ½ tsp masala, Salt to taste, Water (as needed) , Oil (for frying)

Instructions:
1. In a bowl, mix besan, turmeric, red chili powder, cumin seeds, garam masala, and salt
2. Add water slowly and stir until you get a smooth, thick batter.
3. Heat oil in a deep pan on medium heat
4. Dip each paneer into the batter, coating it well.
5. Carefully drop them into the hot oil and fry until golden brown
6. Remove and place on paper towels to soak excess oil.
7. Serve hot with green chutney or ketchup

Harmandeep Kaur

Sooji Halwa

A warm bowl of homemade semolina (Sooji) halwa is the easiest thing ever! I just made this traditional Indian dessert using simple ingredients: 1 cup of roasted sooji (semolina), ½ cup of ghee, ¾ to 1 cup of sugar (depending on how sweet you like it), and 2½ cups of water. I also added a mix of dry fruits like chopped almonds, cashews, and a few raisins, plus a pinch of cardamom powder for that amazing aroma.

First, I roasted the sooji in ghee on low heat until it turned golden brown and gave off a nutty smell. Then, in another pan, I boiled water with sugar and cardamom. Once the sooji was roasted well, I slowly added the hot sugar water to it, stirring continuously to avoid lumps. After a few minutes, the mixture thickened and became soft and fluffy. I topped it with the dry fruits and let it sit for a bit.

This dish is super easy to make and perfect for Indian festivals or whenever you want a quick and tasty sweet. I always used to make it with my elder sisters on special occasions, and it brings back beautiful memories. Anyone who enjoys traditional Indian flavors should definitely give Sooji Halwa a try!

Prabhjot Kaur

Chole Bhature

Chole Bhature is very famous food in North India. It have two parts: chole (spicy chickpeas) and bhature (fried bread). It taste so good and I like to eat it when I feel hungry or miss home. It take some time but easy to make.First I soak 1 cup chickpeas in water all night. Next day I boil them with some salt and one tea bag. Tea bag give nice dark color. Then in a pan I heat oil, put cumin seeds and fry 1 onion until it turn brown. Then I add 1 spoon ginger garlic paste and cook for one minute. After that I put 2 tomato chopped, and add spices like turmeric, red chili powder, coriander powder, and garam masala. I mix it and cook until oil come out. Then I add chickpeas and little water and cook 10–15 minute more. If you want, you can put some fresh coriander leaves.For bhature, I take 2 cup all-purpose flour, little salt, half spoon baking powder, small pinch baking soda, and 2 spoon yogurt. I mix all and add warm water slowly to make soft dough. Then I keep it covered for 2 hour. After that I make small balls and roll like circle shape. I fry them in hot oil until they puff and turn golden.I like to eat chole bhature with onion slice and lemon or pickle. It is spicy and yummy. You should try one time!

Rajdeep Singh

Fried Momos

Fried Momos is one of my favorite snacks! It’s like a dumpling but crunchy from outside and soft inside. You can fill it with veg or meat, and eat with spicy sauce. It’s popular in Nepal, India, and Tibet. I always eat it when I miss home!First I make the dough by mixing 2 cups all-purpose flour, little salt, and water. I knead it well and keep it covered for 30 minute.Then I prepare the stuffing. For veg momos, I use chopped cabbage, carrot, onion, garlic, ginger, and a little soy sauce and salt. I cook the veggies in pan for few minutes until soft. If you like chicken, you can use minced chicken and cook same way with spices.After that, I make small balls from dough and roll into small circle shape. I put little stuffing in middle and fold it by pressing the edges and making small pleats. It looks like small bags.Now I heat oil in deep pan. I put momos slowly in hot oil and fry until they become golden and crispy.I eat fried momos with momo chutney (spicy red sauce). You can make chutney with tomato, dry red chili, garlic, salt and little vinegar. Blend all together and it taste very good.Fried momos is crunchy, spicy and so yummy! You should try it at least one time.

Harsimran Sandhu

Paneer Makhani

Paneer Makhani is very creamy and tasty Indian dish. It is made with paneer (Indian cheese) and buttery tomato gravy. I love to eat it with naan or rice. It is not very spicy and many people like it even if they don't eat too much spicy food.First I cut paneer in small cubes. You can fry them little in butter or just keep plain. Then in a pan, I put 2 spoon butter and add 1 chopped onion, cook until it get soft. Then I add 2 chopped tomatoes, some garlic and ginger. I cook them until soft and then blend all to make smooth paste.In same pan, I add 1 spoon butter again and pour the tomato-onion paste. Then I add little salt, red chili powder, turmeric, and 1 spoon sugar. I let it cook 5–10 minutes. Then I add some cream (2–3 spoon) and mix it well. After that I put the paneer cubes inside and cook for few minutes more.At the end, I add little kasuri methi (dry fenugreek leaves) for extra flavor. If you want, you can add more butter or cream on top.Paneer Makhani is rich, creamy and very soft in taste. It’s perfect for lunch or dinner with naan, chapati or rice. If you never try, you should once!

Kabir Singh Sandhu

Palak Paneer

Palak Paneer is healthy and tasty Indian dish. It is made with spinach and paneer (Indian cheese). It is green in color and very creamy and soft. I like to eat it with roti or rice. It is also good for health because spinach have iron and vitamins.First, I take 2 bunch of spinach (palak) and wash it very well. Then I boil water and put spinach in for 2–3 minutes. After that, I take out and put in cold water. Then I blend it to make smooth green paste.In a pan, I heat 1 spoon oil or butter. Then I add 1 chopped onion and cook until brown. After that I add 1 spoon ginger garlic paste and cook for 1 minute. Then I add 1 chopped tomato and cook until soft. Then I add some salt, red chili powder, turmeric, and garam masala.Now I add the spinach paste into the pan and cook 5–7 minutes. Then I add paneer cubes and mix gently. If you like, you can add 1 spoon of cream or butter at end to make it creamy.Palak Paneer is soft, creamy, and full of flavor. It is very popular and many people love it. If you want to eat something healthy and tasty, you should try it one time!

Navneet Kaur