Lunchbox- Dal rice, kovakka/ little gourd coconut scrambled, carrot omelet and lemon pickle

Lunchbox- Dal rice, kovakka/ little gourd coconut scrambled, carrot omelet and lemon pickle

Lunchbox- Dal rice, kovakka/ little gourd coconut scrambled, carrot omelet and lemon pickle
Preparation time- 10 mins
Cooking time-  20mins 
Total time- 30 mins

Ingredients for dal rice:

1. Raw rice-1 cup
2. Moong dal-1/2 cup 
3. Finely chopped onion- 50 gm
4. Oil- 2 tsp (Rice bran oil or ghee)
5. Mustard seeds- 1/2 tsp
6. Garlic and ginger chopped- 1 tsp each
7. Green chili-1
8. Red chili-1
9. Cumin seeds-1/2 tsp
10. Salt- as needed 
11. Turmeric powder-1/2 tsp
12. Curry leaves-as needed 

Method:

Step 1: Soak the raw rice and moong dal in water for 10 minutes. 

Step2: In a pressure cooker, pour oil and splutter mustard and cumin seeds. Put onion, ginger, garlic, green and red chili, and curry leaves and sort it well. Add turmeric powder too.

Step 3: After that put raw rice and moong dal, add (2 glass of water for 1 cup of rice) and allow it to boil till two whistles. Switch off the flame and allow it to cool.  Before serving in a box, mix it well with salt. 

Ingredients for kovakka thoran/Littlegourd coconut scrambled:

1. Sliced kovakka-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 into a pan and warm it on medium flame. Add mustard seeds, after a few seconds, add chopped onion, kovakka, 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.

Ingredients for carrot omelet:

1. Egg-1
2. Finely chopped carrot- 25 gm
3. Finely chopped onion- 25 gm
4. Oil- 2 tsp
5. Turmeric powder- 1 pinch
6. Green chili- sliced
7. Salt- as needed 
8. Curry leaves-as needed 

Method:

Step 1: Pour oil into a pan and warm it on medium flame. Take egg in a bowl, add chopped onion, carrot, curry leaves, turmeric powder, chili, and salt, and stir it well. 

Pour into pan, keep it cooked for a few minutes. After that flip to another side. Transfer it to a plate and allow it to cool.

To know the preparation of lemon pickle, please visit: Lemon pickle with preservation of Vitamin C

Tips and warnings

• Do not pack warm foods in the 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 in water for a few minutes. 
• You can chop all vegetables and keep it in an airtight 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. 

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
• Suggested very limited intake of pickle

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 
• Suggested very limited intake of pickle, as it contains acidic vinegar and it may reach to the baby through breastmilk.

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)