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

Spicy kadala curry/ chana/chickpeas masala (with the secret ingredient to bring hotel spicy chana masala to home)

Spicy kadala curry/ chana masala

Why should you include kadala curry/chana/chickpeas masala on your family table once in a week?

• Has complex carbohydrates and very good for diabetic patients to maintain normal blood sugar level
• High in protein and helps in weight loss
• High in fiber and helps to prevent constipation
• Helps to balance cholesterol level in the body
• Keeps the arteries healthy and balance the blood pressure level
• High in folic acid and B complex, and is a very essential diet for pregnant women and those who plan to conceive soon
• Helps to slow down the aging process

Spicy kadala curry/ chana/chickpeas masala
Preparation time- 10 mins
Cooking time-20 mins
Total time- 30 mins

Ingredients (for 4 servings):

1. Soaked channa/ Black Bengal gram (for 6-7 hrs)- 100 gm
2. Oil-2 Tablespoon
3. Mustard- 1 Teaspoon
4. Dried Red chilies- 3 pieces
5. Onion chopped- 1 no.
6. Curry leaves- 10 no.
7. Chilly powder- 2 Teaspoon
8. Turmeric powder- 1 Teaspoon
9. Coriander powder- 3 Teaspoon
10. Garam masala- 1/2 Teaspoon
11. Tomato- 1 no.
12. Coriander leaves-3 no.
13. Curry leaves- as needed
14. Corn flour- 2 tsp (Secret ingredient and makes a lot of difference to the dish)
15. Salt- as needed

Method:

Step 1: Cook soaked channa with salt in a pressure cooker till 3 whistles and keep it aside.

Step 2: Take a pan, warm oil over a low flame, add mustard, dried red chilies, curry leaves and onion and fry it deeply until it becomes golden brown color.

Step 3: Then, add chilly powder, turmeric powder, coriander powder and garam masala and mix it well. After a few minutes, add chopped tomato. Stir it well and cook for a few minutes.

Step 4: Then, add cooked channa, mix it well and allow it to boil for a minute. Mix cornflour with two tablespoons of water and add to the mixture and boil it for a few minutes and sprinkle chopped coriander and curry leaves. Switch off the flame. Let it cool. Then, check the salt level and add it accordingly.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity

Antenatal diet

• Reduce chili and garam masala, as it contributes to acidity
• Reduce oil, 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, 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)

Onion masala balls/ Ulli vada (with the secret ingredient to bring crispy bakery ulli vada to home)

Onion masala balls/ Ulli vada

Why should you include onion balls/ ulli vada on your family table once in a week?

• Red onions are highly effective to fight colon and breast cancer
• Helps to prevent heart-related diseases, by increasing good cholesterol level in the body
• Plays a significant role to reduce blood sugar level
• Soluble fibers in onion helps to cure ulcers and prevents indigestion problems
• Improves bone strength
• Helps to prevent inflammation and allergies
• Helps to strengthen immune system
• Helps to reduce bacteria in mouth and prevents tooth related issues
• Enhances brain and physical activity

Onion masala balls/ Ulli vada
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for Onion masala balls/ Ulli vada:

1. Finely sliced onion- 1 cup
2. Turmeric powder- 1 tsp
3. Kashmiri chili powder- 2 tsp
4. Garam masala- 1/2 tsp
5. Salt- as needed
6. Whole purpose flour- 2 tsp 
7. Corn flour- 4 tsp ((Secret ingredient and makes a lot of difference to the dish)
8. Egg-1 ((Secret ingredient and makes a lot of difference to the dish)

Method:

Step 1: In a bowl, take the onion, turmeric powder, chili powder, garam masala, and salt, and mix it well. Add maida and corn flour, and mix it well. Then, add an egg instead of water and mix it well. Keep it aside.

Step 2: After 30 minutes, take a pan, pour oil and warm it on medium flame. After a few minutes, take the portions of the mixture and fry it deeply till it becomes crispy. 

Step 3: Take a plate, spread a towel or tissue paper and keep the fried onion balls to absorb excess oil.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity

Antenatal diet

• Reduce chili and garam masala, 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 and avoid egg, 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 and avoid egg, 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