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

Lunchbox- Quick and easy long beans stir fry/Pachapayaru thoran

Lunchbox- Long beans stir fry/Pachapayaru thoran

Lunchbox- Long beans stir fry/Pachapayaru thoran
Preparation time- 03 mins
Cooking time- 10mins 
Total time- 13 mins

Ingredients for long beans stir fry/Pachapayaru thoran:

1. Oil-1 Tsp
2. Onion chopped- 1 no.
3. Garlic chopped- 1 tsp
4. Turmeric powder- 1/2 tsp
5. Green chili - 1 no.
6. Chopped beans- 1 cup
7. Curry leaves- as needed
8. Salt- as needed

Method:

Step 1: In a pan, pour oil, add onion, garlic and curry leaves and sort it well. Add turmeric, green chili and beans too. Sort it well for a few minutes. 

Step 3: After that add 50 ml of water, mix it well and cover with a lid. Let it cook it on a medium flame for 07 minutes. After that remove the lid, stir it well once again and let it cook it open for three minutes. 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

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)

Lunchbox- Sambar rice/ A healthy combo veg dish for all age groups

Lunchbox- Sambar rice/ A healthy combo veg dish for all age groups

Lunchbox- Sambar rice/ A healthy combo veg dish for all age groups
Preparation time- 10 mins
Cooking time- 10mins 
Total time- 20 mins

Ingredients for sambar rice:

1. Oil/Ghee-2 tsp
2. Onion chopped- 1 no.
3. Garlic chopped- 1 tsp
4. Turmeric powder- 1/2 tsp
5. Chili powder- 1/2tsp
6. Sambar masala-1 tsp
7. Tomato chopped- 1 no.
8. Sliced vegetables (beans, carrot, pumpkin, coccinia, drumstick, potato)- 1 cup in total
9. Curry leaves- as needed
10. Washed and soaked rice and toor dal in water for 10 minutes- 1 cup in total
11. Salt- as needed

Method:

Step 1: In a pressure cooker, pour oil, add onion, garlic and curry leaves and sort it well. Add turmeric, chili and sambar masala powder too. Add tomato and sort it well for a few minutes. 

Step 3: After that add vegetables, salt, and water and allow it to boil. Add 2 1/2 glasses of water for 1 cup of rice. Then, add rice and allow it to boil.  After that cover with pressure cooker lid and cook it for 2-3 whistles. 
Switch off the flame and allow it to cool for 15 minutes. Smash the cooked items using a wooden spoon very well. You can garnish with coriander leaves too. 

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

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

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

Lunchbox- Veg biriyani, white salad and deep fried ladies finger

Lunchbox- Veg biriyani, white salad and deep fried ladies finger

Lunchbox- Veg biriyani, white salad and deep fried ladies finger
Preparation time- 10 mins
Cooking time-  20mins 
Total time- 30 mins

Ingredients for veg biriyani:

1. Basmati rice- 1 cup
2. Oil/Ghee-2 tsp
3. Onion chopped- 1 no.
4. Garlic chopped- 1 tsp
5. Ginger chopped -1 tsp
6. Turmeric powder- 1/2 tsp
7. Chili powder- 1 tsp
8. Garam masala-1/2 tsp
9. Tomato chopped- 1 no.
10. Curry leaves- as needed
11. Chopped carrot and beans- 1 cup
12. Salt- as needed

Method:

Step 1: Soak the rice in water for 10 minutes. 

Step2: In a pressure cooker, pour oil, add onion, ginger, garlic and curry leaves and sort it well. Add turmeric, chili and garam masala powder too. Sort it well for a few minutes. 

Step 3: After that add vegetables, salt, and water and allow it to boil. Add 2 glasses of water for 1 cup of rice. Then, add rice and allow it to boil.  After that cover with pressure cooker lid without whistleblower and cook it for seven minutes. 
Switch off the flame and allow it to cool for 15 minutes. You can garnish with coriander leaves too. 

Ingredients for deep fried ladies finger:

1. Sliced ladies finger-1 cup
2. Finely chopped onion- 50 gm
3. Oil- 2 tsp
4. Turmeric powder- 1/2 tsp
5. Chili powder- 1 tsp
6. Salt- as needed 
7. Curry leaves-as needed 

Method:

Step 1: Pour oil into a pan and warm it on medium flame. Add chopped onion, ladies finger,  curry leaves, turmeric powder, chili powder and salt, and stir it well. Allow it to cook on a medium flame by open method. Don't cover with a lid. You stir in between well and make sure that it should not get burned until it gets deep fried.
Switch off the flame and allow it to cool.

Ingredients for white salad:

1. Finely chopped carrot- 25 gm
2. Finely chopped onion- 25 gm
3. Salt- as needed 
4. Curd- 100 ml

Method:

Step 1: Mix carrot, onion, and salt very well. Add curd and mix it very well. Add a pinch of sugar and it gives a balanced flavor.

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

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

Wheat sponge cake- refined flour free/heart healthy and home made cake for all age groups

Wheat sponge cake

Wheat sponge cake

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

Ingredients :

1. Corn flour-3 tsp
2. Wheat flour- 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

Method:

Step 1: Take wheat flour, 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. 

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.

Wheat sponge cake mixture before baking

Step 5: Preheat 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 the 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 the half amount, as it increases blood sugar level
• Suggest for a minimum intake
• Reduce butter, as it increases cholesterol level

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

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

Diet for hypertensive persons

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

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
• Reduce butter, as it increases cholesterol level

Diet for kids

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

Lunchbox- Egg omelet gravy

Lunchbox- Egg omelet gravy

Lunchbox- Egg omelet gravy

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

Ingredients :

1. Eggs-3 no.
2. Oil-3 tsp
3. Mustard-1/2 tsp
4. Ginger chopped- 1 tsp
5. Garlic chopped-2 tsp
6. Chili Powder- 1 teaspoon
7. Turmeric Powder- 1/2 teaspoon
8. Coriander Powder- 2 tsp
9. Onion- 2 no. (Medium size, sliced)
10. Curry leaves- as needed
11. Coriander leaves- as needed
12. Coconut milk- 1 glass (optional)  
13. 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.

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

Step 3: Then, add coconut milk or water and salt, mix it very well, cover with a lid and keep it in low flame for 5-7 minutes. Then, break the eggs directly into the gravy. Cover with a lid and cook it for 5 minutes. After that, you open it and allow it to cool. 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 Haemoglobin level

Antenatal diet

• Add garlic, as it relieves abdominal distension
• Reduce chili, as it contributes to acidity
• Reduce oil and coconut milk, 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 Haemoglobin level

Diet for lactating mothers

• Reduce chili powder, as it contributes to acidity
• Reduce oil and coconut milk, 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 Haemoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil and coconut milk, 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 Haemoglobin level

Diet for diabetic persons

• Reduce chili powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level (It's 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 chili powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level (It's 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 chili powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level (It's 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

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.