93609 Printed in 2015 This material has been funded by UK aid from the UK government through the South Asia Food and Nutrition Security Initiative (SAFANSI), which is administered by the World Bank. The views expressed do not necessarily reflect the UK government’s official policies or the policies of the World Bank and its Board of Executive Directors. For more information on SAFANSI, please visit www.worldbank.org/safansi Please direct any queries to safansi@worldbank.org Food is life. A critical goal for aid and development agencies is to ensure adequate amounts of food for all. However, the definition of food security acknowledges that the quality of the food is as important to health as the quantity of food consumed. Many factors impact an individual’s relationship with food, poverty, availability, information, time, and even increased income.1 This cookbook is the result of the efforts by a small group of civil society organizations─Manusher Jonno Foundation in Bangladesh, Tarayana Foundation in Bhutan, and Viluthu in Sri Lanka─who are implementing a grant from the South Asia Food and Nutrition Security Initiative (SAFANSI) trust fund. The participants thank the Government of the United Kingdom and UKAID for their support to this initiative. The purpose of this cookbook is to share ideas for combining locally-sourced, easily accessible ingredients from nearby forests, farms and markets to create nutritionally-dense meals. Reducing the cost of meals and incorporating small changes during meal preparation, such as adding greens to an otherwise grain-heavy dish to add an extra layer of nutrition, is a strategic way to change the way people eat for the better. This cookbook includes recipes that meet critical criteria set by Viluthu as it created its Sanjeevi program under the grant:2 • Take no longer than 30 to 40 minutes to prepare • Use less fuel (it should cost 30% of the cost of the meal) • Use less space in meal preparation room, hut, tent, etc. • Involve less work (prep time, washing time, cooking time, etc.) • Incorporate local ingredients that are easy to find; and • Cost less than other prepackaged meal options. The concept behind one-dish meals is that they are a way for people to receive proper nutrition in a single meal, through a calorie balanced, protein-fat- carbohydrate ratio, inclusive of plant-based vitamin and mineral additions. The recipes included in this cookbook are simple, fast to prepare, and require little prep time or workspace. They are also low cost and inclusive of locally and regionally available vegetables and protein sources that are critical in combating malnutrition, specifically stunting and wasting. 1 As economic growth increases household purchasing power, nutrition can suffer due to increased access to fried snacks and other unhealthy food options. 2 With funds from the SAFANSI grant, Viluthu hire a food technologist to help design and implement the Sanjeevi program. One Dish Meals of South Asia 3 One Dish Meals: The Beginning Viluthu started preparing and selling one dish meals via their enterprise, Sanjeevi, which first trains participating women (mostly war widows) on how to plan and prepare nutritionally balanced one-dish meals and then helps them establish food kiosks to sell them in their villages and surrounding areas. Through partnership with the World Bank, Viluthu has showcased its process and methodology with partners at an international nutrition forum in Ethiopia, and throughout the region via the Bank-supported Business Enterprise and Employment Support (BEES) for Women in South Asia Network. Current and future work through BEES will examine how replicable and scalable this enterprise approach to food and nutrition security is within the South Asia and beyond. Sanjeevi is an enterprise option for these communities resulting in a triple bottom line. First, the demand for fresh ingredients stimulates a more diverse agricultural production; the meal created from these crops is now more nutritionally balanced; and these efforts create jobs in multiple sectors as a result. Nutritional Requirements Nutritional requirements vary by gender, stage of the life cycle, and medical condition. For example, in the United Kingdom, the British Nutrition Foundation, distinguishes dietary requirements for the following groups. Table 1 Dietary Reference Intakes (DRIs) in the UK Age Range or Special Circumstance Boys 0-3 4-6 7-9 10-12 1-3 4-6 7-10 and months months months months years years years girls Males 11-14 15-18 19-50 50+ years years years years Females 11-14 15-18 19-50 50+ pregnancy and years years years years breastfeeding British Nutrition Foundation. http://www.nutrition.org.uk/nutritionscience/nutrients/nutrient-requirements.html 4 One Dish Meals of South Asia Table 2 United States Dietary Reference Intakes (DRIs): Estimated Average Requirements Age Range or Special Circumstance 0-6 6-12 1-3 4-8 Boys and girls months months years years 9-13 14-18 19-30 31-50 51-70 70+ Males years years years years years years 9-13 14-18 19-30 31-50 51-70 70+ Females years years years years years years 14-18 19-30 31-50 Pregnancy years years years 14-18 19-30 31-50 Lactation years years years Food and Nutrition Board, Institute of Medicine, National Academies. http://www.nal.usda.gov/fnic/DRI/DRI_Tables/recommended_intakes_individuals.pdf Readers can check with their doctors or government officials for recommended nutritional requirements. Depending on the calorie it is important to note this when feeding a family of diverse ages and activity levels as all recipes are not suitable for all age levels. Nutritional Information The nutritional information reported here was calculated using the USDA National Nutrient database website: http://ndb.nal.usda.gov/ndb/ From that site, ingredient amounts and caloric, fat, and carbohydrate totals were included on the nutritional label maker site here, and divided according to how many servings per person. http://www.onlinelabels.com/label-generator-tools/Nutrition-Label-Generator. aspx Costs All average costs were calculated based on food prices in the country in which the recipe originated, in November 2014. One Dish Meals of South Asia 5 Bangladesh Khichuri Average cost $0.50 per person. Spices, lentils and rice make this one dish meal a nourishing, nutrition-packed comfort dish. Serves 10 people Ingredients 1 kg (4.2 cups) rice 100 g (6 Tbsp + 1 tsp) turmeric powder 1/2 kg (2.1 cups) mixed lentil/dal/green 100 g (6 Tbsp + 1 tsp) ginger powder gram split, (moong dal-roasted), mosuri dal 100 g (6 Tbsp + 1 tsp) salt 250 ml (1 cup) vegetable oil 50 g (3 Tbsp + 1 tsp) garam masala 2 cups cut onion powder 4 medium potatoes (cubed) 1 tsp red chili powder 250 g (1 cup) cauliflower florets 1 tsp sugar 2 cups peas 2 tsp cumin powder 6 whole green chilies, chopped 4 green cardamoms 3 whole red chilies 6 cloves 1 cup, pieced garlic 2 cinnamon 1 inch pieces Directions 1. Roast the mugh dal (lentil) in a frying pan for 5-6 minutes until it is a golden color. Set aside. 2. Wash the rice and dal (lentils) in a bowl. Set aside to soak. 3. In a pot, add oil, cinnamon, clove and chopped onion; heat until fragrant. When the onion becomes golden, add the remaining spices (ginger paste, turmeric, garam masala powder and salt) to the oil. 4. After half a minute the rice and dal should be drained from their soaking bowl, and poured into the oil and spices. 5. Add the vegetables. 6. Put double the amount of water in the pot (2:1 ratio), mix well and cover with lid. This should be kept on low to medium heat until all water evaporates. 7. Once removed, mix the rice/dal mixture with hot oil, onion and red chili. 8. The khichuri is ready to be enjoyed. 6 One Dish Meals of South Asia Bhutan Thuep – Porridge Average cost $0.41 per person Thuep, or porridge, is another traditional one dish meal. It is a comfort food, loved by all - young and old. Ingredients 500 g (2 ¾ cups) red rice 1 tsp Sichuan pepper 500 g (17.6 ounces) paneer 100 g (6 Tbsp + 1 tsp) butter 250 g (8.8 ounces) ginger Salt - to taste 1 tsp chili powder (optional) 1 cup spinach Directions 1. Heat the pressure cooker and add a knob of butter. Clean the red rice and put in the cooker. Lightly toss in the cooker. 2. Add water, salt, chili powder and cook until soft. Then blend the mixture using a hand blender. 3. Add hot water to the desired consistency and mix thoroughly. Then add paneer, chopped ginger, Sichuan pepper, butter and salt. 4. Wash spinach, dry, and tear into small pieces. Add just before serving. One Dish Meals of South Asia 7 India Steamed Fish Average cost $0.72 per person This protein-rich dish is low in fat, and high in minerals like selenium and B12. Approximately 2.6 to 6.7 percent of the fat content of a serving of basa filet consists of omega-3 fatty acids. A high intake of these fatty acids are linked to a decreased risk of heart disease. Ingredients 160 g (5.6 ounces) Basa fish * 2 g (1/2 tsp) lemon leaf, julienned 20 g egg white (equivalent to egg white 2 g (1/2 tsp) coriander roots, chopped from one small egg) 2 g (1/2 tsp) ginger, chopped 10 g (1 Tbsp + ½ tsp) corn flour 1 tsp oil 2 g (1/2 tsp) white pepper 3 g (1/2 tsp + one pinch) fresh red chili 5 g (1 tsp) stock powder 1 g (one pinch) lemongrass, julienned 5 g (1 tsp) fish sauce Directions 1. Preheat oven to 110 degrees C (about 230 F). 2. Combine all dry ingredients and slowly add the egg and oil. 3. Coat the fish evenly with the mix and marinade the fillets for 20 minutes. 4. Move the fish to the oven and cook for 10min, covered. * Note: Basa fish is a species of catfish in case you need to find a local substitute. 8 One Dish Meals of South Asia Sri Lanka Pumpkin Roti Average cost $0.30 per person Served on its own, roti can easily become a one dish meal because of the appropriate mix of vegetables, protein (from wheat flour and egg) and fat (butter and egg). Ingredients 1 cup rice flour Chopped dried anchovies (to taste) 1 egg ½ cup chopped mixed veggies 1/3 cup wheat flour Salt to taste 1/3 grated pumpkin Softened butter, about 1 Tbsp ½ cup shredded coconut Directions 1. In a medium bowl, stir together the 2 flours, coconut, a pinch of salt and butter. Gently fold in the egg, vegetables, and pumpkin. Add dried anchovies to taste. 2. Knead until well incorporated, about 10 minutes. 3. Preheat a flat pan to medium high heat. Divide dough into 5 equal parts, and form into rounds. Flatten the balls with the palm of your hand until they are bigger than the size of your palm and to your desired thickness. 4. Cook the roti for 1 minute before turning over, then turn again after another minute. The roti should have some darker brown spots when finished. Best served warm. One Dish Meals of South Asia 9 Bhutan Toh-shay (Mixed Rice) Average cost $0.35 per person Toh-tshay literally translates as “rice curry” meaning a mixture of a cereal and a curry. This is a traditional “one dish meal” which comprises different foods- rice, vegetables, spices, and meat- all in one dish. Ingredients 300 g (11 ounces) white rice 1 tsp chili powder (optional) 100 g (2/3 pound) corn meal 1 tomato ½ kg (1.1 pounds) boneless chicken 1 cup chopped vegetables on hand or other meat (carrot, beans, cauliflower, etc.) 3 boiled eggs 100 g (3.5 ounces) butter 2 onions Salt - to taste Directions 1. Toh-tshay can be either made from leftover rice and curry, or prepared fresh. 2. To make from your previous leftovers, heat a little butter in a pan, put in all the left over curry and rice. Mix them properly and add a pinch of salt. 3. Serve once the dish is hot with a chili paste/ salad. To prepare fresh 1. Soak the rice & corn in warm water & keep aside. 2. Clean & cut the meat into small pieces. Cut all the vegetables and spices into pieces. 3. Heat some oil/ butter in a pressure cooker. Add the onion, chilies, tomatoes and fry them until done. Add the meat and salt and stir fry for sometime. Then add the vegetables to the cooker. and fry them. Add the rice/ corn into the cooker and add chili powder and mix properly. Add a cup of water and pressure cook until 1 or 2 whistles. 4. Keep the cooker aside and let the steam subside. Open cooker and add the chopped boiled eggs & mix. 5. Garnish with some fresh coriander leaves and serve hot. 10 One Dish Meals of South Asia India Mixed Vegetable Sumai Average cost $0.40 per person These delicious steamed dumplings are low in fat but still provide valuable vitamins and minerals from the vegetables. Ingredients 30 g (1 ounce) carrot, chopped Salt- to taste 35 g (1.2 ounces) beans, chopped 1 tsp breakfast sugar 40 g (1.4 ounces) broccoli, chopped 1 tsp veg seasoning 35 g (1.2 ounces)cauliflower, chopped 1 tsp potato starch 40 g (1.4 ounces) baby corn, chopped 15 g (.5 ounces) sesame oil 10 g (.35 ounces) fried garlic 6 wanton sheets Directions 1. Chop all vegetables and blanch in water. Squeeze out the water from the veggies. 2. Mix sugar, seasoning, sesame oil, garlic, corn flour and salt with the processed vegetables 3. Cut the wonton sheets into 2-inch round shapes. 4. Stuff the vegetable mixture into the sheet. 5. Steam the dumplings in a bamboo basket for 4-7 minutes. 6. Serve hot with the dips. One Dish Meals of South Asia 11 Bhutan Khulley (pancake) Average cost $0.40 per person Khulley is a savory pancake made from the very healthy gluten free buckwheat flour. It is generally accompanied by a curry or soup, which should also include some protein and vegetables. Ingredients For pancake: For the chili paste: 500 g (1 pound) buckwheat flour 2 onions, chopped 3 eggs 2 tomatoes, chopped 3 Tbsp oil Ground coriander 1 cup milk Salt Water 200 g (6.5 ounces) chili powder Salt Oil Directions Pancake 1. In a bowl, mix the flour, water, milk, eggs and salt, using a hand blender. 2. Heat a pan, apply some butter on the pan and pour 1 scoop of the batter onto the pan in a circular motion. When the edges start to become cooked and small bubbles from in the middle, flip to pancake onto the other side and cook until lightly brown. 3. Repeat until all the batter is used. Chili paste 1. Mix onion, tomato, coriander and chili powder together until a paste forms. 2. Add oil slowly until desired thick consistency is achieved. 3. Salt to taste. 12 One Dish Meals of South Asia India Quinoa Salad Average cost $1.66 per person. Quinoa is nature’s most complete vegetable protein. This mighty seed is very healthy when cooked and served with vegetables. Serves 6 Ingredients 1 kg (2 pounds) quinoa, soaked 20 g (.75 ounces) parsley, chopped 300 g (10.6 ounces) bell pepper, grilled 20 ml (1 Tbsp + 1 tsp) lemon juice 150 g (5.3 ounces) raisin, soaked Salt, to taste 100 g (3.5 ounces) walnut, chopped Pepper, to taste and soaked 40 ml (1.4 ounces) olive oil Directions 1. Boil quinoa for 30 minutes until it becomes soft. 2. Add grilled bell peppers. Mix well. 3. Stir in raisins, walnuts, parsley, salt and pepper. 4. Toss the mix in lemon juice and olive oil. 5. Enjoy! One Dish Meals of South Asia 13 India Spinach and Golden Garlic Spinach is rich in iron and garlic is great for keeping the immune system healthy. Average cost $0.43 per person Serves 2 Ingredients 180 g (6.3 ounces) spinach, chopped For dough: Salt, to taste 60 g (2.1 ounces) red lotus flour 10 g (2 tsp) fried garlic 1 tsp oil 1 tsp breakfast (granulated) sugar 30 ml (2 Tbsp) cold water 1 Tbsp veg seasoning 1 tsp potato starch 10 – 15 g (2 tsp) sesame oil Directions 1. Blanch spinach so it remains bright green. Pat dry. 2. Chop spinach and then add to fried garlic, sugar, vegetable seasoning, starch and oil. Salt to taste; set aside. For dough 1. Mix oil and flour. Make the dough by adding water. Let the dough rest for 20 mins. 2. Make small balls from the dough and roll it round using rolling pin 3. Stuff the mixture and give it a desired shape. 4. Steam the dumplings in the bamboo basket for 4-7 min. 5. Serve hot with dips. 14 One Dish Meals of South Asia Sri Lanka Rainbow Pittu Average cost $0.20 per person Fresh moringa leaves are a very rich source of vitamin A—100 g has 252% of daily-required levels. Vitamin A is one of the fat-soluble anti-oxidant offering several benefits, including mucus membrane repair, maintenance of skin integrity, vision, and immunity. Moringa leaves are found in abundance in South Asia; thus are an important part of the diet. Serves 4 Ingredients 100 g (3.5 ounces) corn flour 100 g (3.5 ounces) carrot (or pumpkin, 100 g (3.5 ounces) rice flour depending on availability) 100 g (3.5 ounces) millet flour 100 g (3.5 ounces) beetroot 120 g (4.2 ounces) of fish cleaned, 50 g (1.8 ounces) murunga leaves* or spiced and fried/roasted (lime, chili other greens powder, salt) Salt 1 cup coconut, separated into thirds Metal vessel with 2 sections for steaming Directions 1. Mix each of the flours and 1/3 cup of coconut separately. Set aside. 2. Using the pittu cylinder, layer in the following order: flour/coconut mixture, fried fish, finely chopped murunga and grated carrot. 3. Repeat until all ingredients have been used. 4. Close with the lid and steam. * Note: If you cannot find murunga leaves, you can substitute horseradish leaves or turnip greens. One Dish Meals of South Asia 15 Sri Lanka Mixed Rice Average cost $0.20 per person Serves 4 Ingredients 400 g (14.1 ounces) raw rice 1 onion, chopped 200 g (7.05 ounces) pumpkin Dried chili, to taste 50 g (1.8 ounces) dried sprats (fish) Salt, to taste 1 cup murunga leaves * 3 stalks of curry leaves 40 g (8 tsp) oil Directions 1. Using a ratio of 2:1 water to rice, cook rice for 20-30 minutes or until water is absorbed. 2. While rice is cooking, prepare vegetables. 3. Heat oil in a pan, add curry leaves, onion, chili pieces 4. When golden brown, add sprats and grated pumpkin. 5. Add rice to the mixture. 6. Add murunga leaves just before serving (this will allow the dish to retain all nutrients). * Note: If you cannot find murunga leaves, you can substitute horseradish leaves or turnip greens. 16 One Dish Meals of South Asia Sri Lanka Stringhopper Kottu Average cost $0.38 per person Stringhoppers are a traditional Sri Lankan food made of rice flour compressed into noodles, and then steamed. You can find these in the frozen food section of many Asian supermarkets if you don’t want to make your own. The addition of vegetables, which add vitamins and minerals, and fish, which adds protein, make this an excellent one dish meal. Serves 4 Ingredients 40 stringhoppers * 1 egg 200 g (7 ounces) leeks Dried chili pieces 100 g (3.5 ounces) grated pumpkin Salt and pepper to taste 200 g (7 ounces) long beans Lime to squeeze on fish 100 g (3.5 ounces) fresh fish Directions 1. Clean, wash and spice fish; set aside. 2. Heat oil in the pan. 3. When hot, add the egg, onion, dried chilies and curry leaves. 4. Add the fish and fry untill golden brown, next adding the long beans. 5. Add the stringhoppers and pumpkin. Mix well. 6. Last of all, add the leeks. Add salt to taste. * Note: You can buy stringhoppers at most Asian grocery stores. One Dish Meals of South Asia 17 Sri Lanka Rasavalli Congee Average cost $0.30 per person This purple yam mash becomes a delightful porridge after cooking with milk and spices and is topped with crunchy peanuts. It is a carbohydrate rich meal. Serves 4 Ingredients 500 g purple yam (will only be 400g Cardamom (5 pieces) when cleaned) Cinnamon (7 pieces) 50 g sugar or jiggery 50 g peanuts 4 cups fresh milk Directions 1. Clean and wash yams, cut into pieces and boil for 20 minutes. 2. After boiled and cooled, squash the boiled yams until smooth. 3. Add milk, sugar and spices, and stir well for 1o minutes until it boils. 4. Turn off the heat and let it rest. Top with peanuts. 5. Put into cups and serve. 18 One Dish Meals of South Asia Sri Lanka Cassava Mixture Average cost $0.35 per person Cassava is a carbohydrate rich, gluten free starch. The root is one of the chief sources of some important minerals like zinc, magnesium, copper, iron, and manganese for many inhabitants in the tropical belts. Adding greens provides vitamins, and the coconut and fish provide more protein, which will level blood sugar levels when eating such a carbohydrate-rich dish. Serves 4 Ingredients 1 kg (2 pounds) unpeeled cassava Salt and pepper to taste (30% will go with peel) Green chilies, to taste 200 g (7.1 ounces) fish 1 onion, chopped 1 cup coconut, chopped/shredded 3 sprigs of curry leaves 1 cup murunga leaves Cumin, to taste Directions 1. Boil cassava without the lid for 30 minutes. Prepare other ingredients while this is boiling. 2. Heat oil, and add cut and marinated fish and fry until brown. 3. Add onions, green chilies, and murunga leaves and cook for 2 minutes. 4. Strain cassava and set aside until cool enough to dice into smaller pieces. 5. Add diced cassava and coconut to remaining ingredients and stir well. One Dish Meals of South Asia 19