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)