Lunch box- Egg veg sauce gravy

Lunchbox- Egg veg sauce gravy

Lunchbox- Egg veg sauce gravy
Preparation time- 03 mins
Cooking time- 10mins 
Total time- 13 mins

Ingredients for egg veg sauce gravy:

1. Oil-1 Tsp
2. Onion chopped- 1 no.
3. Garlic and ginger chopped- 1 tsp
4. Turmeric powder- 1/2 tsp
5. Chili powder- 1 tsp
6. Corn flour-3 tsp
7. Lemon juice/Vinegar- 1/2 tsp
8. Chopped beans, potato and carrot- 1 cup in total
9. Curry and coriander leaves- as needed
10. Salt- as needed
11. Boiled egg- 2 no.

Method:

Step 1: Boil the vegetables by adding salt, strain the excess water (you can use it as a stock for making gravy) and keep it aside.
In a pan, pour oil, add onion, garlic, ginger and curry leaves and sort it well. Add turmeric, chili, and cornflour too. Sort it well for a few minutes. 

Step 3: After that add 100 ml of stock water and boiled vegetables, mix it well and cover with a lid. Let it cook it on a medium flame for 05 minutes. After that remove the lid, stir it well once again and let it cook open for three minutes. Add lemon juice drop by drop and check the taste and balance it by adding salt and a pinch of sugar. Add coriander leaves and egg too. Allow it to cool in open air. After that, you can cover with a lid. 

Lunchbox- Sambar rice/ A healthy combo veg dish 

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 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

• Avoid chili, as it contributes to acidity

Antenatal diet

• Avoid 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 the hemoglobin level

Diet for lactating mothers

• Avoid 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 the hemoglobin level 

Postnatal diet

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

Diet for diabetic persons

• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Avoid egg yolk

Diet for hypertensive persons

• 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 oil, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Avoid egg yolk

Potato cabbage homemade soup- A south Indian soup/Fat free and heart friendly

Potato cabbage homemade soup

Potato cabbage homemade soup

Preparation time- 05 mins
Cooking time-  10mins 
Total time- 20mins

Ingredients :

1. Butter/Vegetable oil- 1 Tsp
2. Chopped onion- 50 gm
3. Sliced cabbage- 50 gm
4. Mashed boiled potato- 50 gm
5. Coconut milk- 100ml
6. Corn flour- 1/2 Tsp
7. Pepper powder- 1 pinch
8. Salt- as needed

Method:

Step 1: In a pan, pour butter or oil, add chopped onion and sort it well. Add corn flour and stir it well. Add cabbage and potatoes and mix it very well. Add water and pepper powder and allow it to boil for a few minutes. Then, add coconut milk and salt and mix it well and warm it on low flame. Serve as warm.

Suggestions

Antenatal diet

• Reduce butter, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Avoid pepper powder, as it stimulates the acidity

Diet for lactating mothers

• No suggestions

Postnatal diet

• No suggestions

Diet for diabetic persons

• Reduce butter, as it increases cholesterol level

Diet for hypertensive persons

• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• Reduce butter, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for kids

• Reduce pepper powder, as it stimulates the acidity

Soft cotton dosa- A healthy breakfast and dinner recipe/South Indian style

Soft cotton dosa

Soft cotton dosa- A healthy breakfast and dinner recipe/South Indian style
Preparation time- 10-12 hours for fermentation
Cooking time-  5 mins 

Ingredients :

1. Raw rice-2 cup
2. Urad dal- 1 cup
3. Boiled rice-1/4 cup
4. Fenugreek seeds- 5 no.
5. Salt- as needed

Method:

Step 1: Soak raw rice, urad dal and fenugreek seeds in water for 4-6 hours.

Step 2: Take a mixer grinder jar, put soaked items and cooked rice, and grind it as a paste by adding water slowly.

Step 3: Take a steel bowl or glass bowl, pour this mixture, mix it well and keep it for 12 hours for fermentation. 

Step 4: Take a nonstick pan and warm it on medium to high flame. Do not allow the pan to get burned. By the time, take a portion of the fermented mixture, add water and salt as needed to make moderate consistency. Pour it on a pan in round shape, wait for a few minutes and flip it on another side. 

Tip- You can store this mixture in the refrigerator in a closed container up to three days.

Suggestions

Diet for kids

• No suggestions 
  

Antenatal diet

• Reduce salt, as it increases blood pressure

Diet for lactating mothers

• No suggestions

Postnatal diet

• No suggestions

Diet for diabetic persons

• Suggest moderate intake, as raw rice is simple sugar and increases blood sugar level 
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Diet for hypertensive persons

• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• Suggest moderate intake, as raw rice is simple sugar and increases blood sugar level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure

Fried Kerala traditional snack/ Vettu cake

Fried Kerala traditional snack/ Vettu cake

Fried Kerala traditional snack/ Vettu cake

Preparation time- 05 mins
Cooking time-  10mins 
Total time- 20mins

Ingredients :

1. All purpose flour/Maida- 100 gm
2. Baking powder-1 tsp
3. Salt-1/2 tsp
4. Egg- 1 no.
5. Sugar- 1/2 cup
6. Elakka/ Elachi/Cardamom- 2 no.

Method:

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

Step 2: In a mixer jar, put sugar and cardamom and powder it. In a bowl, mix egg and powdered sugar well. 

Step 3: Once the sugar dissolves in the mixture and put the dry ingredients and mix it well like a dough form and make desirable shapes of dough and keep it aside.

Step 4: Warm oil on the medium flame and deep fry the cake rolls.

Suggestions

Antenatal diet

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

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

• Reduce sugar to the half amount or do not add, as it increases blood sugar level
• Suggest for very minimum intake or avoid this

Diet for hypertensive persons

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

Diet for cardiac persons

• Reduce sugar to the half amount, as it increases blood sugar level
• Suggest for minimum intake, as it contains egg yolk
• No egg yolk, as it increases cholesterol level

Diet for kids

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

Egg in red chili sauce

Egg in red chili sauce

Egg in red chili sauce

Preparation time- 5 mins
Cooking time-  20 mins 
Total time- 25 mins

Ingredients :

1. Boiled eggs-3 no.
2. Oil-3 Tsp
3. Mustard-1/2 Tsp
4. Ginger chopped- 1 Tsp
5. Garlic chopped-2 Tsp
6. Kashmiri Chili Powder- 1 teaspoon
7. Turmeric Powder- 1/2 teaspoon
8. Coriander Powder- 2 Tsp
9. Corn flour- 2tsp
10. Onion- 2 no. (Medium size, sliced)
11. Curry leaves- as needed
12. Coriander leaves- as needed
13. Lemon juice-1/2 tsp
14. Sugar- 1 Tsp
15. Salt - as needed

Method:

Step 1: Take a pan, pour oil and add mustard seeds when it gets warm in low flame. Add ginger, garlic, onion and curry leaves and fry till onion gets golden brown color (This stage is really important and should not get burned)

Step 2: Add turmeric, chili and coriander powder, mix it very well in low flame.

Step 3: Then, add water and salt, mix it very well, cover with a lid and keep it on low flame for 5-7 minutes. Then you mix corn flour to 3 tsp of water and add to the boiling mixture. Let it boil for a few minutes. By the time, add sugar and lemon juice and look at the balanced diet. Which one do you feel that less, add salt or sugar accordingly. Finally, you can garnish with coriander leaves too.

Suggestions

Diet for kids

• Reduce chilli, as it contributes to acidity
• Add garlic, as it relieves abdominal distension
• Reduce oil and salt also
• You can add plenty of curry leaves, as it increases Hemoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Cook on low flame
• You can add plenty of curry leaves, as it increases Hemoglobin level

Diet for lactating mothers

• Reduce chili powder, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Hemoglobin level

Postnatal diet

• Reducechilii, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• You can add plenty of curry leaves, as it increases Hemoglobin level

Diet for diabetic persons

• Reduce chilli powder, 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
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk

Diet for hypertensive persons

• Reduce chilli powder, 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
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk 

Diet for cardiac persons

• Reduce chilli powder, 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
• Cook on low flame
• Add garlic, as it relieves abdominal distension
• Avoid egg yolk      

Instant, cotton soft and double layered chappathi/ An Indian flat bread - A foolproof recipe in an Indian style

Instant, cotton soft and  double layered chappati

Instant, cotton soft for 12 hours and  double layered chappati - A foolproof recipe in an Indian style
Preparation time- 10 mins
Cooking time-  5 mins 

Ingredients :

1. Water- 1 cup
2. Wheat flour- 2 cups
3. Salt- 1 Tsp
4. Refined flour for dusting (The secret ingredient to make chappati to get a soft cotton touch and pleasant color)

Method:

Step 1: Boil the water with salt. Then, add boiling water to wheat flour and mix it well with a spoon. Mix it well till the entire flour is wet. 

Step 2: Immediately, start to knead the dough with hand carefully and knead it for 1-2 minutes. Take a portion of dough and make lemon sized balls out of it. 

Step 3: Take a chappati roller and cutting board. Dust the board with refined flour. Keep a dough ball at the center and spread it as round and thin sheet at maximum with the dusting of refined flour.

Step 4: Take a pan and keep it on the high flame. When it gets warm, put chappati sheets and flip into both sides frequently till it gets cooked. Then, transfer to open plate and do not keep chappatis on top of one another, and allow it to cool (The secret tip to make chappati soft and tasty even after 12 hours). Then, transfer it to a closed vessel or a casserole.

Suggestions

Diet for kids

• No suggestions 
  

Antenatal diet

• No suggestions 
• Reduce salt, as it increases blood pressure

Diet for lactating mothers

• No suggestions

Postnatal diet

• No suggestions

Diet for diabetic persons

• No suggestions 
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Diet for hypertensive persons

• No suggestions 
• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• No suggestions 
• Reduce salt, as it increases blood pressure

Soft and sweet vattayappam- A Kerala style foolproof recipe

Soft and sweet vattayappam- A Kerala style foolproof recipe

Soft and sweet vattayappam- A Kerala style foolproof recipe
Preparation time- 10-12 hours for fermentation
Cooking time-  5 mins 

Ingredients :

1. Raw rice-2 cup
2. Coconut-1 cup
3. Cooked rice-1/2 cup
4. Sugar- 3 cup
5. Salt-1 tsp
6. Yeast-1 tsp
7. Milk-3 tsp

Method:

Step 1: Soak raw rice in water for 4-6 hours.

Step 2: Mix yeast and one teaspoon of sugar into lukewarm milk, stir it well and keep it for 10 minutes before you start grinding.

Step 3: Take a mixer grinder jar, put soaked raw rice, cooked rice, and coconut, and grind it as a paste by adding water slowly.

Step 4: Take a steel bowl or glass bowl, put this mixture, add 2 tsp of sugar, salt, and yeast solution, mix it well and keep it for 12 hours for fermentation. 

To be noted: Make sure that the mixture should have a mildly sweet taste for the yeast to ferment well.

Step 5: Take a steamer and boil the water. Add 1 tsp of salt and 3 cups of sugar and mix it well. Apply oil in the molds and pour the mixture and keep it in the steamer once the steam comes out. Cook it for 20-25 minutes. After that allow it to cool and demold it.

Suggestions

Diet for kids

• No suggestions 
  

Antenatal diet

• Reduce sugar, as it increases blood sugar level
• Suggest very limited intake, as raw rice is simple sugar and increases blood sugar level
• Reduce coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for lactating mothers

• No suggestions

Postnatal diet

• No suggestions

Diet for diabetic persons

• Reduce sugar, as it increases blood sugar level
• Suggest  very limited intake, as raw rice is simple sugar and increases blood sugar level (Please try to skip this food)
• Reduce 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 hypertensive persons

• Reduce sugar, as it increases blood sugar level (It's a precautionary measure)
• Suggest limited intake, as raw rice is simple sugar and increases blood sugar level (It's a precautionary measure)
• Reduce coconut, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• Reduce sugar, as it increases blood sugar level (It's a precautionary measure)
• Suggest limited intake, as raw rice is simple sugar and increases blood sugar level (It's a precautionary measure)
• Reduce coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Soft and tasty kallappam- A Kerala style foolproof recipe

Soft and tasty kallappam- A Kerala style foolproof recipe

Soft and tasty kallappam- A Kerala style foolproof recipe
Preparation time- 10-12 hours for fermentation
Cooking time-  5 mins 

Ingredients :

1. Raw rice-2 cup
2. Coconut-1 cup
3. Cooked rice-1/2 cup
4. Sugar- 4 tsp
5. Salt-1 tsp
6. Yeast-1 tsp
7. Milk-3 tsp
8. Shallots- 5 no.
9. Garlic- 2 no.
10. Cumin seeds- 1/2 tsp

Method:

Step 1: Soak raw rice in water for 4-6 hours.

Step 2: Mix yeast and one teaspoon of sugar into lukewarm milk, stir it well and keep it for 10 minutes before you start grinding.

Step 3: Take a mixer grinder jar, put soaked raw rice, cooked rice, and coconut, and grind it as a paste by adding water slowly.

Step 4: Take a steel bowl or glass bowl, put this mixture, add sugar, salt, and yeast solution, mix it well and keep it for 12 hours for fermentation. 

To be noted: Make sure that the mixture should have a mildly sweet taste for the yeast to ferment well.

Step 5: Take a pan, warm it on medium flame. By the time, in a mixer jar, take 1 cup of coconut, garlic, shallots and cumin seeds and crush it. Do not grind it. Add this mixture to the fermented paste and add one pinch of sugar and salt to balance the fermented taste. Pour the mixture into a pan, wait for a few minutes and flip into another side. Then, transfer to a serving plate. Serve as warm.
Suggestions

Diet for kids

• No suggestions 
  

Antenatal diet

• Reduce sugar, as it increases blood sugar level
• Suggest limited intake, as raw rice is simple sugar and increases blood sugar level
• Reduce coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for lactating mothers

• No suggestions

Postnatal diet

• No suggestions

Diet for diabetic persons

• Reduce sugar, as it increases blood sugar level
• Suggest limited intake, as raw rice is simple sugar and increases blood sugar level
• Reduce 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 hypertensive persons

• Reduce sugar, as it increases blood sugar level (It's a precautionary measure)
• Suggest limited intake, as raw rice is simple sugar and increases blood sugar level (It's a precautionary measure)
• Reduce coconut, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• Reduce sugar, as it increases blood sugar level (It's a precautionary measure)
• Suggest limited intake, as raw rice is simple sugar and increases blood sugar level (It's a precautionary measure)
• Reduce coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Banana wheat bread/ Banana wheat chapathi

Banana wheat bread/ Banana wheat chapathi

Banana wheat bread/ Banana wheat chapathi

Preparation time- 5 minutes
Cooking time- 10 minutes

Ingredients (for 4 servings):

1. Wheat flour- 1 cup
2. Boiled banana (Nendran)- 1 no.
3. Salt- as needed
4. Warm water- as needed to prepare a dough 

Method:

Step 1: In a mixer jar, grind boiled banana as a paste.

Step 2: In a bowl, put flour, add salt and banana paste and mix it well. Then add water slowly and mix it well till the entire flour is wet. Do not add extra flour and knead it for 5-7 minutes. Then, take a portion of dough in the hand and make lemon sized balls.

Step 3: On a flat surface, sprinkle refined flour, take a dough ball and spread it with a chapathi roll. Take a pan and keep it on the low flame. Keep the flat chapathi on pan on one side and after a few minutes, turn to another side. Serve as lukewarm with sauce.

Suggestions
Antenatal diet

• Recommended 

Diet for lactating mothers

• Recommended 

Postnatal diet

• Recommended 

Diet for diabetic persons

• Recommended 
• Reduce the amount of banana paste

Diet for hypertensive persons

• Recommended 
• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• Recommended 
• Reduce the amount of banana paste

Diet for kids

• Recommended 
• Can add ghee/butter for the kids

Plain Mexican sweet coffee buns

Plain Mexican sweet coffee buns

Plain Mexican sweet coffee buns

Preparation time- 2 hour
Baking time- 20-25 minutes

Ingredients (for 4 servings):

1. Whole purpose flour/maida- 1cup
2. Salt- as needed
3. Egg- 1
4. Yeast- 7 gm
5. Sugar- 1 Tsp
6. Milk-5 Tsp  

Method:

Step 1: Add yeast and sugar in lukewarm milk, and keep it aside for 5 minutes.

Step 2: In a bowl, put flour, add salt and sugar and mix it well. Then add egg and yeast solution and mix it well till the entire flour is wet. Do not add extra flour and knead it for 5-7 minutes. 

Step 3: In the same bowl, apply oil and keep the kneaded dough. Cover with a wet cloth (should not touch the dough) and keep it for 1 hour for fermentation. After 1 hour, take a baking tray and dust with butter and flour. Knead the dough very well and take a portion of dough and make balls and keep it on the tray. Keep it for 45 minutes. Preheat the oven to 200-degree Celsius. 

Step 4: After 45 minutes, brush egg mix (mix yolk and white) on top of the dough.  Sprinkle sugar and sesame seeds, and keep it carefully (don't shake the tray) in the preheated oven in 220-degree Celsius for 20-25 minutes in a medium height metal rack. After that, allow it to cool.

Tips and warnings

• For baking bread, use medium height metal rack

Suggestions
Antenatal diet

• Drink plenty of water to prevent constipation due to refined flour
• Reduce sugar, as it increases blood sugar level
• Reduce yeast too.
• Suggested limited intake
• Reduce butter, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for lactating mothers

• Drink plenty of water to prevent constipation due to refined flour
• Reduce sugar, as it increases blood sugar level
• Reduce yeast too.
• Reduce butter, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Postnatal diet

• Drink plenty of water to prevent constipation due to refined flour
• Reduce sugar, as it increases blood sugar level
• Reduce butter, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for diabetic persons

• Drink plenty of water to prevent constipation due to refined flour
• Reduce sugar, as it increases blood sugar level
• Suggested limited intake
• Reduce butter, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for hypertensive persons

• Drink plenty of water to prevent constipation due to refined flour
• Reduce sugar, as it increases blood sugar level
• Reduce butter, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for cardiac persons

• Drink plenty of water to prevent constipation due to refined flour
• Reduce sugar, as it increases blood sugar level
• Reduce butter, as it increases cholesterol level
• Reduce salt, as it increases blood pressure

Diet for kids

• Drink plenty of water to prevent constipation due to refined flour
• Reduce yeast too.