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)

Lunch box-Rice with ulli theeyal / fried coconut onion gravy

Lunch box-Rice with Ulli theeyal / fried coconut onion gravy

Lunch box-Rice with Ulli theeyal / fried coconut onion gravy
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients :

1. Grated coconut- 1 cup
2. Curry leaves- as needed
3. Sambar onion- 200 gm
4. Onion- 2 Tsp
5. Mustard- 1/2 Tsp
6. Turmeric powder- 1/2 tsp
7. Kashmiri chili powder-1 Tsp
8. Tamarind- 20 gm
9. Salt- as needed

Method:

Step 1: Take a pan, add grated coconut, curry leaves, and sambar onion, and fry it on medium flame till it gets brown color. Then, grind it as a smooth paste by adding water slowly in a mixer jar and keep it aside.

Step 2: In the same pan, pour oil and warm it on the medium flame. Add mustard and let it splutter. Add onion and sort it well till becomes golden brown color. Then, add all powders and mix it well for a few minutes. Add water and salt, and let it boil for a few minutes. Add tamarind in water, squeeze it very well to extract the juice. Then, add tamarind water to the boiling gravy and cook for a few minutes in low flame by covering a lid. Then, switch off the flame. Please check the taste of the gravy and you can add a pinch of sugar to balance all the flavors. 

Suggestions

Diet for kids

• Reduce chili and tamarind, as it contributes to acidity

Antenatal diet

• Reduce chili and tamarind, as it contributes to acidity
• Reduce coconut and oil, as it increases the blood cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested limited intake of gravy

Diet for lactating mothers

• Reduce coconut and oil, as it increases the blood cholesterol level
• Reduce salt, as it increases blood pressure

Postnatal diet

• Reduce chili and tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure

Diet for diabetic persons

• Reduce chili and tamarind, as it contributes to acidity
• Reduce coconut and oil, as it increases the blood cholesterol level
• Reduce salt, as it increases blood pressure

Diet for hypertensive persons

• Reduce chili and tamarind, as it contributes to acidity
• Reduce coconut and oil, as it increases the blood cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested limited intake of gravy

Diet for cardiac persons

• Reduce chili and tamarind, as it contributes to acidity
• Reduce coconut and oil, as it increases the blood cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested limited intake of gravy

Tomato chili sauce gravy

Tomato chili sauce gravy

Tomato chili sauce gravy

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

Ingredients :

1. Oil-3 tsp
2. Mustard-1/2 tsp
3. Ginger chopped- 1 tsp
4. Garlic chopped-2 tsp
5. Chili Powder- 1 teaspoon
6. Turmeric Powder- 1/2 teaspoon
7. Onion- 2 no. (Medium size, sliced)
8. Tomato-2 no.
9. Curry leaves- as needed
10. Coriander leaves- as needed
11. Corn flour-1 tsp 
12. 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, chopped tomatoes and curry leaves and fry till onion gets golden brown color.

Step 2: Add turmeric and chili powder, mix it very well in low flame. Then add corn flour, sort it for a few seconds.

Step 3: Then, add water and salt, mix it very well, cover with a lid and keep it in low flame for 5-7 minutes. Finally, you can garnish with coriander leaves too.

Suggestions

Diet for kids

• Reduce chili, 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 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 Hemoglobin 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 Hemoglobin 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 Hemoglobin level

Diet for diabetic persons

• Reduce chilli powder, as it contributes to acidity
• Reduce oil and coconut milk, 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

Diet for hypertensive persons

• Reduce chilli powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Diet for cardiac persons

• Reduce chilli powder, as it contributes to acidity
• Reduce oil and coconut milk, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Cook on low flame
• Add garlic, as it relieves abdominal distension

Cauliflower coconut scrambled/ Cauliflower thoran

Cauliflower coconut scrambled/ Cauliflower thoran

Cauliflower coconut scrambled/ Cauliflower thoran
Preparation time- 5 mins
Cooking time-  5 mins 
Total time- 10 mins

Ingredients :

1. Cauliflower - 400 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: Boil the water. Add turmeric powder and salt to neutralize the pesticides and to kill the pests. Peel the cauliflowers and put it in the boiled water and keep it aside by covered for 10 minutes. After that wash the cauliflowers very well and chop into small pieces.

Step 2: Pour oil into 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 cauliflower first and cook it covered for a few minutes. Then add coconut, let it cooked as open till it gets warm and 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

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol leveIt'sIts 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/coconut, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Bittergourd coconut scrambled/ Pavakka thoran

Bittergourd coconut scrambled/ Pavakka thoran

Bitter gourd coconut scrambled/ Pavakka thoran
Preparation time- 5 mins
Cooking time-  5 mins 
Total time- 10 mins

Ingredients :

1. Chopped bitter gourd/pavakka- 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 into 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 bitter gourd first and cook it covered for a few minutes. Then add coconut, let it cooked as open till it gets warm and 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
• It is very good for reducing blood sugar level

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol leveIt'sIts 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/coconut, as it increases cholesterol level (It's a precautionary measure)
• Reduce salt, as it increases blood pressure (It's a precautionary measure)

Capsicum carrot coconut scrambled/ thoran

Capsicum carrot coconut scrambled/ thoran

Capsicum carrot coconut scrambled/ thoran
Preparation time- 5 mins
Cooking time-  5 mins 
Total time- 10 mins

Ingredients :

1. Chopped carrot and capsicum- 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 into 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 carrot first and cook it covered for a few minutes. Then add coconut and capsicum, let it cooked as open till it gets warm and in between stir it well.

Suggestions

Diet for kids

• Reduce chili and capsicum, as it contributes to acidity

Antenatal diet

• Reduce chili and capsicum, 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

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)

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