Lunch box- Tomato rice, beans coconut fry and fish pickle

Lunch box- Tomato rice, beans coconut fry and fish pickle

Lunch box- Tomato rice, beans coconut fry and fish pickle
Preparation time- 10 mins
Cooking time-  20mins 
Total time- 30 mins

Ingredients for tomato rice:

1. Cooked white rice-1 cup
2. Finely chopped onion- 50 gm
3. Oil- 2 tsp
4. Mustard seeds- 1/2 tsp
5. Turmeric powder- 1/2 tsp
6. Chili powder- 3/4 tsp
7. Tomato (small)sliced- 1 no.
   
8. Salt- as needed 
9. Curry leaves-as needed 

Method:

Step 1: Pour oil in a pan and warm it on medium flame. Add mustard seeds, after a few seconds, add chopped onion,  curry leaves, turmeric powder, chili powder and tomato and salt, and stir it well. Let it cooked for a few minutes.

Add cooked rice and mix it well. Switch off the flame and allow it to cool. 

Ingredients for beans coconut fry:

1. Sliced beans-1 cup
2. Coconut- 1/4 cup
3. Finely chopped onion- 50 gm
4. Oil- 2 tsp
5. Mustard seeds- 1/2 tsp
6. Turmeric powder- 1/2 tsp
7. Green chili- 1 no.
8. Salt- as needed 
9. Curry leaves-as needed 

Method:

Step 1: Pour oil in a pan and warm it on medium flame. Add mustard seeds, after a few seconds, add chopped onion, beans, coconut, curry leaves, turmeric powder, chili and salt, and stir it well. Add 3 tsp of water and cover with a lid, and let it cook for a few minutes. You stir in between well and make sure that it should not get burned.
Switch off the flame and allow it to cool.
Tips and warnings

• Do not pack warm foods in lunch box.
• Put all vegetables including onion and green chili in the water for 1 hour for dilution of pesticides. 
• For easy peeling of ginger, garlic and onion, soak it water for a few minutes. 
• You can chop all vegetables and keep it in an air tight container in the fridge in the night for next day lunch. You can peel onion, garlic, ginger and keep it the fridge too. Do not slice it. 

To know the preparation of fish pickle, please visit: Fish pickle

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Reduce oil and salt also
• Suggested very limited intake of pickle

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase hemoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase hemoglobin level 

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it helps to increase hemoglobin level 

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure
• Suggested very limited intake of pickle 

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure