Beetroot coconut gravy/ thoran/poriyal

Beetroot coconut gravy/ thoran/poriyal

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

• Helps to lower blood pressure
• Nitrates in the beetroot lowers the risk of heart diseases
• Has anticancer properties
• Is the best food to prevent liver damage
• Boosts the energy level
• Helps to treat inflammation
• Enhances the brain health
• Controls the blood sugar
• Folic acid in beetroots prevents neural tube defects for the baby and has to consume by the pregnant women and those are planning to conceive too.
• Has antiaging properties
• Helps to prevent osteoporosis

Beetroot coconut gravy/ thoran/poriyal
Preparation time- 5 mins
Cooking time-   10 mins 
Total time- 10 mins

Ingredients :

1. Chopped beetroot- 100 gm
2. Finely chopped onion- 50 gm
3. Oil- 3 tsp
4. Mustard seeds- 1 tsp
5. Tumeric powder- 1 tsp
6. Green chili- 1 no.
7. Salt- as needed 
8. Coconut- 25 gm 
9. Curry leaves- as needed 

Method:

Step 1: Pour oil in a pan and warm it on medium flame. Add mustard seeds, after a few seconds, add chopped onion,  curry leaves, turmeric powder, chili  and stir it well.  Add beetroot and cook it covered for a few minutes till it gets dry. Add coconut also.

Let it cooked for a few minutes by open, in between stir it well.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it is a major source of Iron and increases hemoglobin level

Diet for lactating mothers

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it is a major source of Iron and increases hemoglobin level

Postnatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Add plenty of curry leaves, as it is a major source of Iron and increases hemoglobin level

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Advised for plenty of intake( bitter gourd is able to maintain blood sugar level)

Diet for hypertensive persons

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure)

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce oil/coconut, as it increases cholesterol level (Its a precautionary measure)
• Reduce salt, as it increases blood pressure (Its a precautionary measure)

Mint/Puthina chutney

Mint/Puthina chutney

Why should you include mint on your family table twice in a week?

1. Mint is a great appetizer and promotes digestion
2. It prevents nausea and vomiting
3. Prevents respiratory infections
4. Enhances the memory power
5. It consumes fat and helps in weight loss
6. Improves fertility power
7. It cleanses and freshens the mouth
8. It has certain enzymes and helps to prevent cancer

Mint/Puthina chutney
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for Mint/Puthina chutney :

1. Oil- 1 tsp
2. Mustard seeds and cumin seeds- 1/2 tsp
3. Garlic- 1 tsp
4. Sambar onion/Shallots- 5 no.
5. Green chili-1 no.
6. Red chili-2 no.
7. Turmeric powder-1/2 tsp
8. Mint leaves- 1 cup
9. Tamarind paste- 1 tsp
10. Salt- 1 tsp
11. Coconut -10 tsp (optional)

Method:

Step 1: Keep mint leaves in fresh water for 15 minutes and wash it very well.

Step 2: Take a pan, pour oil, add red chili, mustard and cumin seeds and let it splutter. Add garlic and onion and sort it well. Add green chili and turmeric powder and mix it well. 

Step 3: Add mint leaves and mix it well. Let it cooked as open for five minutes. Add coconut, salt and tamarind paste together and mix it well. Take a mixer jar, put all the mixture and grind it as paste. Transfer to a plate and you can serve it.

Suggestions

Diet for kids

• Reduce chili and tamarind, as it contributes to acidity
• Reduce oil and salt also

Antenatal diet

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

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

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

Diet for hypertensive persons

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

Diet for cardiac persons

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

Sardine onion gravy/ curry/ mathi curry

Sardine onion gravy/ curry/ mathi curry

Why should you include sardine with gravy on your family table once in a week?

1. High in Omega 3 fatty acids and helps to prevent heart diseases
2. Helps to reduce bad cholesterol and triglycerides in the body
3. High source of vitamins and minerals, essential for bone health
4. Enhances the memory power
5. High in Selenium, acts as antioxidant in the body and helps in detoxification process
6. Helps to prevent thyroid disorders
7. Defends against mood disorders especially depression
8. Controls blood sugar level
9. Enhances the immunity power of the body
10. This menu is healthier than fried sardines

Sardine onion gravy/ curry/ mathi curry
Preparation time- 5 mins
Cooking time-  15 mins 
Total time- 20 mins

Ingredients :

1. Sardine/ mathi-500 gm
2. Onion- 2 no. (Sliced)
3. Mustard seeds- 1 tsp
4. Fenugreek seeds- 1/2 tsp
5. Cumin seeds- 1/2 tsp
6. Garlic and ginger- 5 tsp
7. Kashmiri chili powder- 4 tsp
8. Curry leaves as needed
9. Turmeric powder-2 Tsp
10. Coriander powder- 4 tsp
11. Kudam puli/Malabar tamarind- 2no.(Soaked in water for 10 minutes)
12. Salt- as needed 
13. Oil-2 tsp  

Method:

Step 1: Soak malabar tamarind and one tsp salt in one glass of warm water and keep it aside.
Take a pan, pour oil and warm it on the medium flame. Add mustard, cumin and fenugreek seeds and let it splutter. Add onion, ginger, and garlic and sort it well till becomes golden brown color. Then, add all powders and mix it well for a few minutes. Add tamarind water according to your sour taste and let it boil for a few minutes. Add salt too. Then, add fish pieces and let it cooked for about 15 minutes in low flame by covering a lid.

Step 2: Let it cooked for a few minutes by open, in between stir it well very slowly. Allow it to cool. Then, you make it tasty by adding salt if needed.

Suggestions

Diet for kids

• Reduce chili/tamarind, as it contributes to acidity

Antenatal diet

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure
• Suggested limited intake of gravy

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

• Reduce chili/tamarind, as it contributes to acidity
• Reduce salt, as it increases blood pressure(It's a precautionary measure)

Diet for hypertensive persons

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

Diet for cardiac persons

• Reduce chili, as it contributes to acidity
• Reduce salt, as it increases blood pressure (It's a precautionary measure)
• Reduce oil, as it increases cholesterol level
• Suggested limited intake of gravy

Sardine fingers/ Deep fried sardine/Mathi varuthathu

Sardine fingers/ Deep fried sardine/Mathi varuthathu

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

1. High in Omega 3 fatty acids and helps to prevent heart diseases
2. Helps to reduce bad cholesterol and triglycerides in the body
3. High source of vitamins and minerals, essential for bone health
4. Enhances the memory power
5. High in Selenium, acts as antioxidant in the body and helps in detoxification process
6. Helps to prevent thyroid disorders
7. Defends against mood disorders especially depression
8. Controls blood sugar level
9. Enhances the immunity power of the body

Sardine fingers/ Deep fried sardine/Mathi varuthathu
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for Sardine fingers/ Deep fried sardine/Mathi varuthathu :

1. Sardines-500gm
2. Kashmiri chili powder-4 tsp (this is not spicy and gives red color)
3. Turmeric powder-2 tsp
4. Pepper powder-2 tsp
5. Salt- 2 tsp
6. Oil- as needed for fry
7. Vinegar-5 tsp for cleaning sardines

Method:

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

Step 2: After 30 minutes, take sardines pieces, keep it to drain water for 10 minutes. Then, put all powders and salt together on the top of sardines , apply all over the sardines . 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 sardines . After 10 minutes, turn it to another side. Serve as warm.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity
• Reduce oil and salt also

Antenatal diet

• Reduce chili, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested very limited intake

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

Postnatal diet

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

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil, 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)
• Suggested very limited intake

Spicy kadala curry/ chana/chickpeas masala (with the secret ingredient to bring hotel spicy chana masala to home)

Spicy kadala curry/ chana masala

Why should you include kadala curry/chana/chickpeas masala on your family table once in a week?

• Has complex carbohydrates and very good for diabetic patients to maintain normal blood sugar level
• High in protein and helps in weight loss
• High in fiber and helps to prevent constipation
• Helps to balance cholesterol level in the body
• Keeps the arteries healthy and balance the blood pressure level
• High in folic acid and B complex, and is a very essential diet for pregnant women and those who plan to conceive soon
• Helps to slow down the aging process

Spicy kadala curry/ chana/chickpeas masala
Preparation time- 10 mins
Cooking time-20 mins
Total time- 30 mins

Ingredients (for 4 servings):

1. Soaked channa/ Black Bengal gram (for 6-7 hrs)- 100 gm
2. Oil-2 Tablespoon
3. Mustard- 1 Teaspoon
4. Dried Red chilies- 3 pieces
5. Onion chopped- 1 no.
6. Curry leaves- 10 no.
7. Chilly powder- 2 Teaspoon
8. Turmeric powder- 1 Teaspoon
9. Coriander powder- 3 Teaspoon
10. Garam masala- 1/2 Teaspoon
11. Tomato- 1 no.
12. Coriander leaves-3 no.
13. Curry leaves- as needed
14. Corn flour- 2 tsp (Secret ingredient and makes a lot of difference to the dish)
15. Salt- as needed

Method:

Step 1: Cook soaked channa with salt in a pressure cooker till 3 whistles and keep it aside.

Step 2: Take a pan, warm oil over a low flame, add mustard, dried red chilies, curry leaves and onion and fry it deeply until it becomes golden brown color.

Step 3: Then, add chilly powder, turmeric powder, coriander powder and garam masala and mix it well. After a few minutes, add chopped tomato. Stir it well and cook for a few minutes.

Step 4: Then, add cooked channa, mix it well and allow it to boil for a minute. Mix cornflour with two tablespoons of water and add to the mixture and boil it for a few minutes and sprinkle chopped coriander and curry leaves. Switch off the flame. Let it cool. Then, check the salt level and add it accordingly.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity

Antenatal diet

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

Diet for lactating mothers

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

Postnatal diet

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

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil, 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)

Onion masala balls/ Ulli vada (with the secret ingredient to bring crispy bakery ulli vada to home)

Onion masala balls/ Ulli vada

Why should you include onion balls/ ulli vada on your family table once in a week?

• Red onions are highly effective to fight colon and breast cancer
• Helps to prevent heart-related diseases, by increasing good cholesterol level in the body
• Plays a significant role to reduce blood sugar level
• Soluble fibers in onion helps to cure ulcers and prevents indigestion problems
• Improves bone strength
• Helps to prevent inflammation and allergies
• Helps to strengthen immune system
• Helps to reduce bacteria in mouth and prevents tooth related issues
• Enhances brain and physical activity

Onion masala balls/ Ulli vada
Preparation time- 05 mins
Cooking time-  10mins 
Total time- 15 mins

Ingredients for Onion masala balls/ Ulli vada:

1. Finely sliced onion- 1 cup
2. Turmeric powder- 1 tsp
3. Kashmiri chili powder- 2 tsp
4. Garam masala- 1/2 tsp
5. Salt- as needed
6. Whole purpose flour- 2 tsp 
7. Corn flour- 4 tsp ((Secret ingredient and makes a lot of difference to the dish)
8. Egg-1 ((Secret ingredient and makes a lot of difference to the dish)

Method:

Step 1: In a bowl, take the onion, turmeric powder, chili powder, garam masala, and salt, and mix it well. Add maida and corn flour, and mix it well. Then, add an egg instead of water and mix it well. Keep it aside.

Step 2: After 30 minutes, take a pan, pour oil and warm it on medium flame. After a few minutes, take the portions of the mixture and fry it deeply till it becomes crispy. 

Step 3: Take a plate, spread a towel or tissue paper and keep the fried onion balls to absorb excess oil.

Suggestions

Diet for kids

• Reduce chili, as it contributes to acidity

Antenatal diet

• Reduce chili and garam masala, as it contributes to acidity
• Reduce oil, as it increases cholesterol level
• Reduce salt, as it increases blood pressure
• Suggested very limited intake

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

Postnatal diet

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

Diet for diabetic persons

• Reduce chili, as it contributes to acidity
• Reduce oil and avoid egg, 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 and avoid egg, 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

Dry fruits custard shake

Dry fruits custard shake

Why should you include dry fruits custard shake on your family table, once in a week?

• Custard powder is made from corn flour, rich source of energy
• Soaked dry fruits helps to enhance the memory power
• It helps to maintain good cholesterol level in the body
• Helps in weight management
• Have cancer fighting properties
• Very good for skin and hair
• Decreases the process of aging

Dry fruits Custard shake

Preparation time-5 min
Cooking time-10 min
Total time- 15min

Ingredients (for 4 servings):

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
5. Soaked dry fruits (including raisins)- as needed

Method:

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 milk maid 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. While serving, you can add soaked dry fruits.

Tips and warnings

• Stir it in a same direction
• Boil it in a moderate flame
• Even if milkmaid is optional here, please add it. It makes custard milk more tasty.

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