Sprouted ragi koozh_a healthy drink for all age groups

Sprouted ragi koozh_a healthy drink for all age groups

Sprouted ragi koozh_a healthy drink for all age groups

Preparation time-  12 hours for fermentation

Cooking time-20 mins

Ingredients:

1. Raw rice- 1 cup
2. Ragi seeds- 200 gm
3. Curd- 1/2 cup
4. Green chilly sliced- 1 no. 
5. Onion sliced- as needed
6. Salt- as needed

Methods
For sprouting ragi

Step 1: Wash ragi/Panjapul very well and soak it in drinking water for six hours. Drain the water completely and allow it to dry at room temperature or keep under the fan for two hours. Take a towel, keep ragi in the center of the towel and, cover and tie it properly. Make sure that no water should be there. Keep this in a vessel and cover with a lid. Keep it for overnight. Next day morning, you can see sprouted ragi. If any foul smell is there, discard it and try another one.

Step 2: Grind sprouted ragi seeds as a smooth paste by adding water slowly. Cook raw rice in a thick vessel by adding two cups of water.

Step 3: Add ragi paste to cooked raw rice and stir it well low flame. Add water slowly and cook it on low flame for ten minutes. Then, turn off the flame and keep it in the same vessel for 6 hours. After that, add curd, onion, green chilly, salt and water as needed and smash it nicely without any lumps. You can serve it after garnishing with curry leaves.

Tips and warnings

• Cook ragi koozh in low flame.
• Don't forget to use thick vessel
• You can store it under refrigeration for 2-3 days.
• Cook ragi very well in order to avoid stomach upset. 
• You can add sliced ginger (optional). 

Suggestions
Antenatal diet

• Do not add chili, as it contributes acidity and heartburn

Diet for lactating mothers

• No suggestions

Postnatal diet

• No suggestions

Diet for diabetic persons

• Reduce raw rice, as it increases blood sugar level

Diet for hypertensive persons

• Reduce salt, as it increases blood pressure level

Diet for cardiac persons

• No suggestions

Diet for kids

• Do not add chili, as it contributes acidity

Tutti frutti sponge cake

Tutti frutti sponge cake

Tutti frutti sponge cake

Preparation time- 10 mins
Cooking time-  20mins 
Total time- 30mins

Ingredients :

1. Corn flour-3 tsp
2. All purpose flour/Maida- 1 cup
3. Baking powder-1 tsp
4. Salt-1/2 tsp
5. Egg-3 no.
6. Powdered sugar- 1 cup
7. Vanilla essence-1 tsp
8. Butter- 20 gm
9. Tutti frutti-100gm

Method:

Step 1: Take maida, corn flour, baking powder and salt in a strainer, sift it two times and keep it aside.

Step 2: In a bowl, beat sugar and butter using a handheld electric mixer. Then, add eggs slowly one by one and beat it. Add vanilla essence and beat it. Add the strained powder and mix it well. Finally, you add tutti frutti and mix it well.

Step 3: Take cake pan, apply butter liberally and dust it with maida and spread butter paper. Pour the prepared mixture into the cake pan and tap it on both sides to expel the air bubbles.

Tutti frutti sponge cake

Step 5: Pre heat the oven at 180 Degree Celsius and bake the cake in conventional mode at 180 Degree Celsius for 25 minutes. After 25 minutes, insert a long stick into the baked cake and withdraw it. If the stick is sticky, you have to bake it for another 5 minutes.

Step 6: Take the pan from oven and allow it to cool.

This cake is very soft and even if you keep it in a refrigerator for 2-3 days, still it will be very soft....really!!

Tips and warnings

• For baking cakes, use medium height metal rack

Suggestions
Antenatal diet

• Reduce sugar to half amount, as it increases blood sugar level
• Suggest for minimum intake
• Reduce butter, as it increases cholesterol level

Diet for lactating mothers

• Reduce sugar to half amount, as it increases blood sugar level
• Suggest for minimum intake
• Reduce butter, as it increases cholesterol level

Postnatal diet

• Reduce sugar to half amount, as it increases blood sugar level
• Suggest for minimum intake
• Reduce butter, as it increases cholesterol level

Diet for diabetic persons

• Reduce sugar to half amount, as it increases blood sugar level
• Suggest for minimum intake
• Reduce butter, as it increases cholesterol level

Diet for hypertensive persons

• Reduce sugar to half amount, as it increases blood sugar level
• Suggest for minimum intake
• Reduce butter, as it increases cholesterol level

Diet for cardiac persons

• Reduce sugar to half amount, as it increases blood sugar level
• Suggest for minimum intake, as it contains egg yolk
• Reduce butter, as it increases cholesterol level

Diet for kids

• Suggest minimum intake for kids, as it contains baking powder.

Paneer kofta/Paneer balls curry

Paneer kofta/Paneer balls curry

Why should you include paneer on your family table once in a week?

1. Rich in protein
2. Rich in calcium and magnesium (Good for pregnant mothers and women above 30 years to prevent breakage of bones (osteoporosis))
3. Helps in control of blood sugar levels
4. Maintain health of heart
5. Helps in digestion and prevents constipation
6. Rich in folic acid (Good for pregnant mothers and who are planning to conceive, as it helps to prevent neural tube defects in the baby)
7. The fatty acids in the paneer burn fats in the body and help in weight loss

Paneer kofta/Paneer balls curry
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients for gravy:

1. Oil- 3 Tsp
2. Mustard seeds- 1/2 tsp
3. Cumin seeds- 1 pinch
4. Onion- 1 no.(Sliced)
5. Garlic- 1 tsp (Chopped)
6. Turmeric powder- 1/2 tsp
7. Chili powder- 1 Tsp
8. Coconut- 1/2 cup
9. Curry leaves- as needed
10. Salt- as needed

Ingredients for paneer balls:

1. Paneer- 100gm
2. Potato-2 no.
3. Corn flour- 1 Tsp
4. Garam masala- 1/2 tsp
5. Salt- as needed
6. Green chili- 1 no. (Chopped)

Method for preparing gravy:

Step 1: In a pan, pour oil and warm it on medium flame. Add mustard and cumin seeds and let it splutter. Add onion, curry leaves and garlic and sort it well till it becomes golden brown color. Then add turmeric and chili powder and mix it well. Finally, add coconut and mix it well and let it cooked for a few minutes by open. 

Step 2: When it gets cooled, grind as a smooth paste in mixer jar by adding water slowly.

Method for preparing paneer balls:

Step 1: In a mixer jar, crush the paneer and potato together and transfer it to a vessel. Then, add garam masala, green chili, corn flour and green chili together and mix it well. Make balls and fry it in oil and keep it aside.
In a pan, pour the smooth paste, cook for a few minutes and add water and salt as you need and keep it aside. When you are about to serve, keep the balls in the mixture (Very important).

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity. You can use Kashmiri chili powder.

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• Reduce oil and coconut, as it increases cholesterol level
• Suggested limited intake of gravy

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

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

Diet for hypertensive persons

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

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• Reduce oil and coconut, as it increases cholesterol level
• Suggested limited intake of gravy

Custard bread pudding without egg and oven

Custard bread pudding

Custard bread pudding without egg and oven
Preparation time- 5 min
Cooking time- 20min
Total time-  25min

Ingredients for custard syrup:

1. Custard Powder - 4 tablespoon
2. Milk-500ml
3. Sugar-6 tablespoon
4. Crushed dry fruits (Almonds, walnuts, pista and cashew nuts)- 1/2 cup

Method to prepare custard syrup:

Step 1: Take custard powder in a bowl and add milk to form a thick paste and keep it aside.

Step 2: Boil the milk and custard powder paste and stir it well.

Step 3: After 5 minutes, add sugar or along with sugar you can add milkmaid also.

Step 4: Stir it continuously till it becomes moderate consistency. Add crushed dry fruits now.

Step 5: Allow it to cool and refrigerate it.

Ingredients for bread pudding:

1. Bread slices-6
2. Milk- 300ml
3. Sugar- 100 gm
4. Vanilla essence- 1/2 tsp

Method to prepare bread pudding:

Step 1: In a bowl, add sugar into milk, stir it continuously till it gets dissolved. Then add scrambled bread slices, mix it nicely. Keep it for 15 minutes for complete soaking. After 15 minutes, add vanilla essence and mix it well. Pour it into a vessel and cover with a foil paper and put holes to expel steam.

Step 2: Take a steamer and boil the water. Keep the mixture for 20-25 minutes. After that insert a stick and see for sticking of pudding on the stick. If no, you can turn off the flame. Allow it to cool. 

Step 3: You can slice the pudding. pour custard solution with sprinkled dry and fresh fruits, and serve it.

Suggestions

Diet for kids

• No special suggestions

Antenatal diet

• Reduce the amount of sugar, as it increases blood sugar level
• Suggested very limited intake

Diet for lactating mothers

• Reduce the amount of sugar, as it increases blood sugar level

Postnatal diet

• Reduce the amount of sugar, as it increases blood sugar level

Diet for diabetic persons

• Reduce the amount of sugar, as it increases blood sugar level
• Suggested very limited intake

Diet for hypertensive persons

• Reduce the amount of sugar, as it increases blood sugar level

Diet for cardiac persons

• Reduce the amount of sugar, as it increases blood sugar level
• Suggested limited intake

Fish dum biriyani

Fish dum biriyani

Fish dum biriyani
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for fish fry :

1. Tuna fish (Curry cut) without skin- 250gm
2. Pepper powder- 1 tsp
3. Turmeric powder- 1 tsp
4. Kashmiri chili powder- 2 tsp
5. Salt- as needed
6. Oil- as needed.

Ingredients for fish masala :

1. Oil- 3 tsp (Can use ghee/clarified butter also)
2. Cinnamon-1 
3. Cloves-2
4. Nutmeg-1 
5. Onion- 3 no.(Sliced)
6. Turmeric powder- 1 tsp
7. Kashmiri chili powder- 2 tsp
8. Coriander powder-1 tsp
9. Garam masala- 1 tsp
10. Curd- 5 tsp
11. Sugar- 1/2 tsp
12. Salt- as needed
13. Fried raisins and cahsews- as needed

 ingredients for cooking rice:

1. Biriyani rice- 2 cups
2. Water- 5 cups
3. Sliced fish pieces- 100 gm
4. Lemon juice- 1 tsp
5. Oil- 1 tsp
6. Cinnamon- 1 
7. Cloves- 1

Method:

Fish fry:

Step 1: In a bowl, take tap water, add salt and vinegar and put cleaned tuna pieces for 30 minutes. 

Step 2: After 30 minutes, take fish pieces, keep it to drain water for 10 minutes. Keep a portion of fish pieces to prepare the fish stock. Then, put all powders and salt together on the top of tuna, apply all over the tuna. Please remember that do not add water. Keep it in the fridge for 10 minutes.

Step 3: Take a pan, pour oil when it gets warm on medium flame, put tuna pieces. After 10 minutes, turn it to another side.
Biriyani rice:
Step 1: Wash the rice very well and soak the rice in water for 15 minutes. Boil five glasses of water, add lemon juice, salt, oil and fish pieces. After that add rice and stir it occasionally till it gets cooked. Then, you strain the water and spread the rice in the flat vessel to get cooled. 
Biriyani rice masala:

Step 1: In a pan, pour oil/butter/ghee, add cinnamon, clove, and nutmeg. After that add onion, fry it nicely till it gets brown color. Add sugar and salt too. Add all powders and mix it well for a few minutes. Then, add curd and allow it mix and cook well. Add fried fish pieces too. 
Fish dum biriyani:


Step 1: Take a flat pan and keep it on low to medium flame. On the top of it,  keep a thick pan, put a portion of fish masala, then rice and fried dry fruits, then, keep a portion of masala and rice alternatively. Cover the pan with a lid and paste aluminum foil paper on the side to seal it. Keep it for 10-15 minutes. Serve as warm.

Fish dum biriyani

Suggestions

Diet for kids

• Reduce chili and garam masala, as it contributes to acidity
• Suggested limited intake and encourage the kids to drink plenty of water to prevent constipation or digestion problems.

Antenatal diet

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage the pregnant mothers to drink plenty of water to prevent constipation or digestion problems.

Diet for lactating mothers

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage the them to drink plenty of water to prevent constipation or digestion problems.

Postnatal diet

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for diabetic persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for hypertensive persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for cardiac persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested very limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Easy and natural Aval nanachathu/Poha sweet/sweet wet rice flakes without cooking or baking

Aval nanachathu/Poha sweet/sweet wet rice flakes

Why should you include rice flakes/aval/poha your family table as snacks once in a week?

• It is gluten-free and nonallergic
• Boosts the long-lasting energy level and reduces appetite
• Vitamin B1 in rice flakes stabilizes blood sugar
• Good source of proteins and minerals

Easy and natural Aval nanachathu/Poha sweet/sweet wet rice flakes without cooking or baking

Preparation time- 5 mins
Ingredients :

1. Rice flakes- 1cup
2. Grated jaggery or brown sugar- 1/2 cup
3. Coconut-1/2 cup
4. sesame seeds- as needed
5. Cumin seeds- 1 pinch

Method:

Step 1: Mix jaggery, coconut and cumin seeds well. Add rice flakes and sesame seeds and mix it well till all flakes are wet. Now, you can serve it with a cup of tea as snacks. Or else, you can have it with chopped bananas too.

Suggestions

Diet for kids

• No suggestions

Antenatal diet

• Reduce coconut, as it increases cholesterol level
• Reduce brown sugar or jaggery, as it may increase blood sugar level

Diet for lactating mothers

• No suggestions

Postnatal diet

• No suggestions

Diet for diabetic persons

• Reduce coconut, as it increases cholesterol level
• Reduce brown sugar or jaggery, as it may increase blood sugar level

Diet for hypertensive persons

• Reduce coconut, as it increases cholesterol level
• Reduce brown sugar or jaggery, as it may increase blood sugar level

Diet for cardiac persons

• Reduce coconut, as it increases cholesterol level
• Reduce brown sugar or jaggery, as it may increase blood sugar level

Beetroot coconut gravy/ thoran/poriyal

Beetroot coconut gravy/ thoran/poriyal

Why should you include beetroot on your family table once in a week?

• Helps to lower blood pressure
• Nitrates in the beetroot lowers the risk of heart diseases
• Has anticancer properties
• Is the best food to prevent liver damage
• Boosts the energy level
• Helps to treat inflammation
• Enhances the brain health
• Controls the blood sugar
• Folic acid in beetroots prevents neural tube defects for the baby and has to consume by the pregnant women and those are planning to conceive too.
• Has antiaging properties
• Helps to prevent osteoporosis

Beetroot coconut gravy/ thoran/poriyal
Preparation time- 5 mins
Cooking time-   10 mins 
Total time- 10 mins

Ingredients :

1. Chopped beetroot- 100 gm
2. Finely chopped onion- 50 gm
3. Oil- 3 tsp
4. Mustard seeds- 1 tsp
5. Tumeric powder- 1 tsp
6. Green chili- 1 no.
7. Salt- as needed 
8. Coconut- 25 gm 
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  and stir it well.  Add beetroot and cook it covered for a few minutes till it gets dry. Add coconut also.

Let it cooked for a few minutes by open, in between stir it well.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it is a major source of Iron and increases hemoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it is a major source of Iron and increases hemoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it is a major source of Iron and increases hemoglobin level

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Advised for plenty of intake( bitter gourd is able to maintain blood sugar level)

Diet for hypertensive persons

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

Diet for cardiac persons

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

Mint/Puthina chutney

Mint/Puthina chutney

Why should you include mint on your family table twice in a week?

1. Mint is a great appetizer and promotes digestion
2. It prevents nausea and vomiting
3. Prevents respiratory infections
4. Enhances the memory power
5. It consumes fat and helps in weight loss
6. Improves fertility power
7. It cleanses and freshens the mouth
8. It has certain enzymes and helps to prevent cancer

Mint/Puthina chutney
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for Mint/Puthina chutney :

1. Oil- 1 tsp
2. Mustard seeds and cumin seeds- 1/2 tsp
3. Garlic- 1 tsp
4. Sambar onion/Shallots- 5 no.
5. Green chili-1 no.
6. Red chili-2 no.
7. Turmeric powder-1/2 tsp
8. Mint leaves- 1 cup
9. Tamarind paste- 1 tsp
10. Salt- 1 tsp
11. Coconut -10 tsp (optional)

Method:

Step 1: Keep mint leaves in fresh water for 15 minutes and wash it very well.

Step 2: Take a pan, pour oil, add red chili, mustard and cumin seeds and let it splutter. Add garlic and onion and sort it well. Add green chili and turmeric powder and mix it well. 

Step 3: Add mint leaves and mix it well. Let it cooked as open for five minutes. Add coconut, salt and tamarind paste together and mix it well. Take a mixer jar, put all the mixture and grind it as paste. Transfer to a plate and you can serve it.

Suggestions

Diet for kids

• Reduce chili and tamarind, as it contributes to acidity
• Reduce oil and salt also

Antenatal diet

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

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, 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/coconut, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oi/coconutl, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Sardine onion gravy/ curry/ mathi curry

Sardine onion gravy/ curry/ mathi curry

Why should you include sardine with gravy on your family table once in a week?

1. High in Omega 3 fatty acids and helps to prevent heart diseases
2. Helps to reduce bad cholesterol and triglycerides in the body
3. High source of vitamins and minerals, essential for bone health
4. Enhances the memory power
5. High in Selenium, acts as antioxidant in the body and helps in detoxification process
6. Helps to prevent thyroid disorders
7. Defends against mood disorders especially depression
8. Controls blood sugar level
9. Enhances the immunity power of the body
10. This menu is healthier than fried sardines

Sardine onion gravy/ curry/ mathi curry
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients :

1. Sardine/ mathi-500 gm
2. Onion- 2 no. (Sliced)
3. Mustard seeds- 1 tsp
4. Fenugreek seeds- 1/2 tsp
5. Cumin seeds- 1/2 tsp
6. Garlic and ginger- 5 tsp
7. Kashmiri chili powder- 4 tsp
8. Curry leaves as needed
9. Turmeric powder-2 Tsp
10. Coriander powder- 4 tsp
11. Kudam puli/Malabar tamarind- 2no.(Soaked in water for 10 minutes)
12. Salt- as needed 
13. Oil-2 tsp  

Method:

Step 1: Soak malabar tamarind and one tsp salt in one glass of warm water and keep it aside.
Take a pan, pour oil and warm it on the medium flame. Add mustard, cumin and fenugreek seeds and let it splutter. Add onion, ginger, and garlic and sort it well till becomes golden brown color. Then, add all powders and mix it well for a few minutes. Add tamarind water according to your sour taste and let it boil for a few minutes. Add salt too. Then, add fish pieces and let it cooked for about 15 minutes in low flame by covering a lid.

Step 2: Let it cooked for a few minutes by open, in between stir it well very slowly. Allow it to cool. Then, you make it tasty by adding salt if needed.

Suggestions

Diet for kids

• Reduce chili/tamarind, as it contributes to acidity

Antenatal diet

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• Suggested limited intake of gravy

Diet for lactating mothers

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Postnatal diet

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Diet for diabetic persons

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure(It's a precautionary measure)

Diet for hypertensive persons

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

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Reduce oil, as it increases cholesterol level
• Suggested limited intake of gravy

Sardine fingers/ Deep fried sardine/Mathi varuthathu

Sardine fingers/ Deep fried sardine/Mathi varuthathu

Why should you include sardines on your family table once in a week?

1. High in Omega 3 fatty acids and helps to prevent heart diseases
2. Helps to reduce bad cholesterol and triglycerides in the body
3. High source of vitamins and minerals, essential for bone health
4. Enhances the memory power
5. High in Selenium, acts as antioxidant in the body and helps in detoxification process
6. Helps to prevent thyroid disorders
7. Defends against mood disorders especially depression
8. Controls blood sugar level
9. Enhances the immunity power of the body

Sardine fingers/ Deep fried sardine/Mathi varuthathu
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for Sardine fingers/ Deep fried sardine/Mathi varuthathu :

1. Sardines-500gm
2. Kashmiri chili powder-4 tsp (this is not spicy and gives red color)
3. Turmeric powder-2 tsp
4. Pepper powder-2 tsp
5. Salt- 2 tsp
6. Oil- as needed for fry
7. Vinegar-5 tsp for cleaning sardines

Method:

Step 1: In a bowl, take tap water, add salt and vinegar and put cleaned sardines for 30 minutes. 

Step 2: After 30 minutes, take sardines pieces, keep it to drain water for 10 minutes. Then, put all powders and salt together on the top of sardines , apply all over the sardines . Please remember that do not add water. Keep it in the fridge for 10 minutes.

Step 3: Take a pan, pour oil when it gets warm on medium flame, put sardines . After 10 minutes, turn it to another side. Serve as warm.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Reduce oil and salt also

Antenatal diet

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

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

Postnatal diet

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

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 (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Diet for cardiac persons

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