Tapioca masala/Kappa ularthiyathu

Tapioca masala/Kappa ularthiyathu

Why should you include tapioca on your family table once in a week?

• Easy to digest and has a good amount of fiber helps to prevent constipation
• The high amount of carbohydrate helps to gain weight 
• Contains calcium and iron helps to prevent bone fracture
• Contains potassium and helps to control blood pressure
• Folic acid and Vitamin B in tapioca help to prevent birth defects and pregnant mothers and those who are planning to get pregnant should have this once in a week.
• Gluten free

Tapioca masala/Kappa ularthiyathu
Preparation time- 5 mins
Cooking time-   10 mins 
Total time- 10 mins

Ingredients :

1. Chopped tapioca- 500 gm
2. Finely chopped onion- 50 gm
3. Oil- 3 tsp
4. Mustard seeds- 1 tsp
5. Garlic and ginger crushed- 1 tsp each
6. Tumeric powder- 1 tsp
7. Chili powder- 2 ntsp.
8. Salt- as needed 
9. Dried chili- 1 no. 
10. Curry leaves- as needed 

Method:

Step 1: Wash chopped tapioca well. In a bowl, pour three glasses of water and add tapioca and allow it to boil on medium flame. After five minutes, check the status of tapioca. A cooked tapioca should be soft like cotton and have a feathery appearance. 

"It depends on the variety of tapioca. To select a good quality of tapioca, you have to keep some unique features in your mind. You can go for the tapioca, which is firm, fresh and the outside skin will be red in color and dry in nature."

Step 2: After that drain the water and keep it aside. Take a pan, pour oil, splutter mustard seeds, red chili, and curry leaves. Add onion, garlic, and ginger and sort it well. When it becomes golden brown color, add turmeric and chili powder and mix it well. Then, add tapioca and salt, and mix it well.

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, 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, 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, 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, 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)

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.

Sprouted ragi koozh_a healthy drink for all age groups

Sprouted ragi koozh_a healthy drink for all age groups

Sprouted ragi koozh_a healthy drink for all age groups

Preparation time-  12 hours for fermentation

Cooking time-20 mins

Ingredients:

1. Raw rice- 1 cup
2. Ragi seeds- 200 gm
3. Curd- 1/2 cup
4. Green chilly sliced- 1 no. 
5. Onion sliced- as needed
6. Salt- as needed

Methods
For sprouting ragi

Step 1: Wash ragi/Panjapul very well and soak it in drinking water for six hours. Drain the water completely and allow it to dry at room temperature or keep under the fan for two hours. Take a towel, keep ragi in the center of the towel and, cover and tie it properly. Make sure that no water should be there. Keep this in a vessel and cover with a lid. Keep it for overnight. Next day morning, you can see sprouted ragi. If any foul smell is there, discard it and try another one.

Step 2: Grind sprouted ragi seeds as a smooth paste by adding water slowly. Cook raw rice in a thick vessel by adding two cups of water.

Step 3: Add ragi paste to cooked raw rice and stir it well low flame. Add water slowly and cook it on low flame for ten minutes. Then, turn off the flame and keep it in the same vessel for 6 hours. After that, add curd, onion, green chilly, salt and water as needed and smash it nicely without any lumps. You can serve it after garnishing with curry leaves.

Tips and warnings

• Cook ragi koozh in low flame.
• Don't forget to use thick vessel
• You can store it under refrigeration for 2-3 days.
• Cook ragi very well in order to avoid stomach upset. 
• You can add sliced ginger (optional). 

Suggestions
Antenatal diet

• Do not add chili, as it contributes acidity and heartburn

Diet for lactating mothers

• No suggestions

Postnatal diet

• No suggestions

Diet for diabetic persons

• Reduce raw rice, as it increases blood sugar level

Diet for hypertensive persons

• Reduce salt, as it increases blood pressure level

Diet for cardiac persons

• No suggestions

Diet for kids

• Do not add chili, as it contributes acidity

Tutti frutti sponge cake

Tutti frutti sponge cake

Tutti frutti sponge cake

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

Ingredients :

1. Corn flour-3 tsp
2. All purpose flour/Maida- 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
9. Tutti frutti-100gm

Method:

Step 1: Take maida, 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. Finally, you add tutti frutti 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.

Tutti frutti sponge cake

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

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

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

Diet for hypertensive persons

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

Diet for cardiac persons

• Reduce sugar to 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.

Paneer kofta/Paneer balls curry

Paneer kofta/Paneer balls curry

Why should you include paneer on your family table once in a week?

1. Rich in protein
2. Rich in calcium and magnesium (Good for pregnant mothers and women above 30 years to prevent breakage of bones (osteoporosis))
3. Helps in control of blood sugar levels
4. Maintain health of heart
5. Helps in digestion and prevents constipation
6. Rich in folic acid (Good for pregnant mothers and who are planning to conceive, as it helps to prevent neural tube defects in the baby)
7. The fatty acids in the paneer burn fats in the body and help in weight loss

Paneer kofta/Paneer balls curry
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients for gravy:

1. Oil- 3 Tsp
2. Mustard seeds- 1/2 tsp
3. Cumin seeds- 1 pinch
4. Onion- 1 no.(Sliced)
5. Garlic- 1 tsp (Chopped)
6. Turmeric powder- 1/2 tsp
7. Chili powder- 1 Tsp
8. Coconut- 1/2 cup
9. Curry leaves- as needed
10. Salt- as needed

Ingredients for paneer balls:

1. Paneer- 100gm
2. Potato-2 no.
3. Corn flour- 1 Tsp
4. Garam masala- 1/2 tsp
5. Salt- as needed
6. Green chili- 1 no. (Chopped)

Method for preparing gravy:

Step 1: In a pan, pour oil and warm it on medium flame. Add mustard and cumin seeds and let it splutter. Add onion, curry leaves and garlic and sort it well till it becomes golden brown color. Then add turmeric and chili powder and mix it well. Finally, add coconut and mix it well and let it cooked for a few minutes by open. 

Step 2: When it gets cooled, grind as a smooth paste in mixer jar by adding water slowly.

Method for preparing paneer balls:

Step 1: In a mixer jar, crush the paneer and potato together and transfer it to a vessel. Then, add garam masala, green chili, corn flour and green chili together and mix it well. Make balls and fry it in oil and keep it aside.
In a pan, pour the smooth paste, cook for a few minutes and add water and salt as you need and keep it aside. When you are about to serve, keep the balls in the mixture (Very important).

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity. You can use Kashmiri chili powder.

Antenatal diet

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

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

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

Diet for hypertensive persons

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

Diet for cardiac persons

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

Custard bread pudding without egg and oven

Custard bread pudding

Custard bread pudding without egg and oven
Preparation time- 5 min
Cooking time- 20min
Total time-  25min

Ingredients for custard syrup:

1. Custard Powder - 4 tablespoon
2. Milk-500ml
3. Sugar-6 tablespoon
4. Crushed dry fruits (Almonds, walnuts, pista and cashew nuts)- 1/2 cup

Method to prepare custard syrup:

Step 1: Take custard powder in a bowl and add milk to form a thick paste and keep it aside.

Step 2: Boil the milk and custard powder paste and stir it well.

Step 3: After 5 minutes, add sugar or along with sugar you can add milkmaid also.

Step 4: Stir it continuously till it becomes moderate consistency. Add crushed dry fruits now.

Step 5: Allow it to cool and refrigerate it.

Ingredients for bread pudding:

1. Bread slices-6
2. Milk- 300ml
3. Sugar- 100 gm
4. Vanilla essence- 1/2 tsp

Method to prepare bread pudding:

Step 1: In a bowl, add sugar into milk, stir it continuously till it gets dissolved. Then add scrambled bread slices, mix it nicely. Keep it for 15 minutes for complete soaking. After 15 minutes, add vanilla essence and mix it well. Pour it into a vessel and cover with a foil paper and put holes to expel steam.

Step 2: Take a steamer and boil the water. Keep the mixture for 20-25 minutes. After that insert a stick and see for sticking of pudding on the stick. If no, you can turn off the flame. Allow it to cool. 

Step 3: You can slice the pudding. pour custard solution with sprinkled dry and fresh fruits, and serve it.

Suggestions

Diet for kids

• No special suggestions

Antenatal diet

• Reduce the amount of sugar, as it increases blood sugar level
• Suggested very limited intake

Diet for lactating mothers

• Reduce the amount of sugar, as it increases blood sugar level

Postnatal diet

• Reduce the amount of sugar, as it increases blood sugar level

Diet for diabetic persons

• Reduce the amount of sugar, as it increases blood sugar level
• Suggested very limited intake

Diet for hypertensive persons

• Reduce the amount of sugar, as it increases blood sugar level

Diet for cardiac persons

• Reduce the amount of sugar, as it increases blood sugar level
• Suggested limited intake

Fish dum biriyani

Fish dum biriyani

Fish dum biriyani
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for fish fry :

1. Tuna fish (Curry cut) without skin- 250gm
2. Pepper powder- 1 tsp
3. Turmeric powder- 1 tsp
4. Kashmiri chili powder- 2 tsp
5. Salt- as needed
6. Oil- as needed.

Ingredients for fish masala :

1. Oil- 3 tsp (Can use ghee/clarified butter also)
2. Cinnamon-1 
3. Cloves-2
4. Nutmeg-1 
5. Onion- 3 no.(Sliced)
6. Turmeric powder- 1 tsp
7. Kashmiri chili powder- 2 tsp
8. Coriander powder-1 tsp
9. Garam masala- 1 tsp
10. Curd- 5 tsp
11. Sugar- 1/2 tsp
12. Salt- as needed
13. Fried raisins and cahsews- as needed

 ingredients for cooking rice:

1. Biriyani rice- 2 cups
2. Water- 5 cups
3. Sliced fish pieces- 100 gm
4. Lemon juice- 1 tsp
5. Oil- 1 tsp
6. Cinnamon- 1 
7. Cloves- 1

Method:

Fish fry:

Step 1: In a bowl, take tap water, add salt and vinegar and put cleaned tuna pieces for 30 minutes. 

Step 2: After 30 minutes, take fish pieces, keep it to drain water for 10 minutes. Keep a portion of fish pieces to prepare the fish stock. Then, put all powders and salt together on the top of tuna, apply all over the tuna. 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 tuna pieces. After 10 minutes, turn it to another side.
Biriyani rice:
Step 1: Wash the rice very well and soak the rice in water for 15 minutes. Boil five glasses of water, add lemon juice, salt, oil and fish pieces. After that add rice and stir it occasionally till it gets cooked. Then, you strain the water and spread the rice in the flat vessel to get cooled. 
Biriyani rice masala:

Step 1: In a pan, pour oil/butter/ghee, add cinnamon, clove, and nutmeg. After that add onion, fry it nicely till it gets brown color. Add sugar and salt too. Add all powders and mix it well for a few minutes. Then, add curd and allow it mix and cook well. Add fried fish pieces too. 
Fish dum biriyani:


Step 1: Take a flat pan and keep it on low to medium flame. On the top of it,  keep a thick pan, put a portion of fish masala, then rice and fried dry fruits, then, keep a portion of masala and rice alternatively. Cover the pan with a lid and paste aluminum foil paper on the side to seal it. Keep it for 10-15 minutes. Serve as warm.

Fish dum biriyani

Suggestions

Diet for kids

• Reduce chili and garam masala, as it contributes to acidity
• Suggested limited intake and encourage the kids to drink plenty of water to prevent constipation or digestion problems.

Antenatal diet

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage the pregnant mothers to drink plenty of water to prevent constipation or digestion problems.

Diet for lactating mothers

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage the them to drink plenty of water to prevent constipation or digestion problems.

Postnatal diet

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for diabetic persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for hypertensive persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.

Diet for cardiac persons

• Reduce chili and garam masala, as it contributes to acidity
• Reduce salt also
• Reduce oil to prevent deposition of cholesterol
• Suggested very limited intake and encourage them to drink plenty of water to prevent constipation or digestion problems.