Brown Rice Sambar Sadam(Brown Rice, Pegion Pea in Vegetable Stew)

Know what you Eat - Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function. Pigeon peas are nutritionally important, as they contain high levels of protein and three important amino acids. This is a one pot of South Indian dish prepared with rice & lentil. But i replaced the white rice with brown rice. This dish is a well balanced dish with complex carbohydrates, protein and the goodness of all the vegetables. Even though it has so many ingredients, when planned right it is the simplest dish with all the nutrition I normally soak brown rice and tamarind...

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Carrot & Cucumber Raita(Pachidi)

Know what you Eat - Carrots are very good source of Vitamin A, Vitamin C, Vitamin K, Potassium, Thiamin, Niacin, Vitamin B6, Folate and Manganese. They are rich in carotenoids, lessens the chance of cardiovascular problems. The bad part is sugar, so if you have to watch out your carbohydrates & Sugar content in the diet, don't over indulge in carrots. Cucumber is a fruit which is widely used as vegetable in cooking. The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage, and bone. Cucumber juice is often recommended as a source of silica to improve the complexion and health of the skin, plus cucumber's high water content makes it naturally hydrating—a must for...

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Spinach Celery Soup in Coconut Milk

Know What You Eat: Spinach is an excellent source of vitamin A (70 percent of daily requirement), vitamin C (25 percent of daily requirement) and iron (20 percent of daily requirement). Spinach also provides vitamin K, which helps blood coagulate and which, along with calcium, vitamin D and phosphorous, is important for strong bones. Celery is a plant in the parsley family with edible roots, research has shown that celery contains blood pressure reducing properties. Celery contains active compounds called Pthalides which relax the muscles of the arteries that regulate blood pressure allowing these vessels to dilate. It is rich source of Vitamin C.I hate to do shopping(grocery ) that too to stand in the line to pay for the items purchased...

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Blackbean and Barley Soup

Know what you Eat - While all beans are exceptionally healthy foods when it comes to their protein and fiber content, it's the color coat on black beans that makes them particularly interesting in contrast to other beans. Researchers have found at least 8 different flavonoids in the black bean's color coat. Flavonoids are color-producing phytonutrients pigments that have great anti-oxidant potential. Barley and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.I just love black beans because it is so healthy and when added to soup along with all the veggies and whole grains like barley it is a one pot...

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Mint-Bengal gram/Brown Rice/Quinoa Dosa/Crepe

Know what you Eat- Mint is a strong diuretic and therefore, helps in eliminating toxins from the body. When included in the diet on a regular basis, mint reduces the growth of bacteria and fungus in the body. The antifungal properties associated with mint help in curing asthma and other allergic conditions. Bengal gram, brown rice and quinoa all the three are low in glycemic index. Bengal gram and quinoa are high in protein, quinoa is an extremely nutritious seed. It has a protein value that is extremely high (12-18%) and the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.Cooking Time - 20 minsPreparation Time - 15 minsServes - 4(Makes around 14-16)IngredientsBengal gram(Channa dal) - 3/4 CupBrown...

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Vegan Fatfree Pineapple Coffee Cake

Know what you Eat:Pineapple is an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.In addition to manganese, pineapple is an excellent source of vitamin C and a good source of vitamin B1, copper, dietary fiber and vitamin B6. Among the many benefits of vitamin B1 is its ability to increase blood circulation and provide a greater supply of oxygen to the blood cells. In addition, vitamin B1 is known to help with the proper metabolism of carbohydrates, making it vital to good digestion.I wanted to send something for tried and tasted: fatfree vegan kitchen event and found this recipe in fatfree vegan kitchen. I didn't deviate much from...

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Frozen Mango Yogurt

Know what you Eat - Greek Yogurt the protein content is much more than the regular yogurt. With protein, calcium, magnesium, riboflavin, vitamins B-6 and B-12, and active cultures yogurt is more nutritious and better than milk as the active cultures help digest the naturally occurring sugar (lactose) in milk that can cause bloating and diarrhea in some people. Mangoes are a good source of Dietary Fiber and Vitamin B6, and a very good source of Vitamin A and Vitamin C. From the time i saw mixed berries frozen yogurt in Parita's kitchen i wanted to try it out. Any time i prefer frozen yogurt to icecream, and in this recipe instead of berries added mango and i just loved it, thanks Parita for your recipe.Preparation Time - 10 minsServes - 4IngredientsGreek...

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Healthy Granola Cereal with magic seeds

Know what you Eat : Studies show that eating chia seed slows down how fast our bodies convert carbohydrate calories into simple sugars.The chia seeds may have great benefits for diabetics so they are considered as magic seeds. Eating the seeds helps dieters by making them feel fuller faster so they will be less hungry. Oats an excellent source of iron, dietary fiber and thiamin. They also contain antioxidants that are believed to protect the circulatory system from diseases such as arteriosclerosis, which affects the arterial blood vessel.Cooking Time : 20-30 minsPreparation Time : 5 minsServes : 4 to 6IngredientsExtra thick rolled Oats - 2 cupsAlmonds - 3/4 cup (Crush or pound them)Grated Coconut - 3/4 cupChia(magic) seeds - 1/2 cupWheat Germ...

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Mixed Vegetable Appam

Know what you Eat : Choosing dark green vegetable ensures calcium and other nutrients, while red and orange veggies give us beta carotene, lycopene and other antioxidants. Now we know the importance of colorful vegetables; it turns out there are thousands of phytochemicals that pour the benefits into our food. Don't forget the onions, the allium family of vegetable is instrumental in addressing elevated blood pressure and high cholesterol, as well as bacteria and yeast infections.Preparation Time : 10 minsCooking Time : 15 minsServes : Makes around 10 appams.IngredientsIdli Batter - 1 CupChopped vegetables - 1 1/2 cups (Onion, bell pepper(green,red,orange,yellow), carrot, beansChopped coconut - 1 tbsp (chop coconut into small pieces(don't grate)...

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Vegan 4 Grain Strawberry Muffin/Cake

Know what you Eat : Strawberries have higher levels of vitamin c, fiber, folate and potassium than most other fruits like bananas, apples and even oranges. A recent study has shown that eating one serving (about 8-10 strawberries) a day can significantly decrease blood pressure, which may reduce the risk of heart disease. I love to bake and baked goodies but after baking and eating them i really feel guilty of the amount of sugar and the carb in them. Now a days, i am trying to substitute all purpose flour with whole grain flours. For sugar with apple sauce and fruit juice, in this recipe i added 1 table spoon of beet pulp but really got scared at the color but after baking the color was all gone.Cooking Time: 30minsPreparation Time: 15 minsServes...

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Sweet Potato Curry

Know What you Eat : Sweet potato is rich in dietary fiber, naturally occurring sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium. It contains twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. Preparation Time : 10 minsCooking Time : 15 minsServes : 4IngredientsSweet Potatos - 3 medium sizedCoconut Oil - 1 tspMustard Seeds - 1/2 tspSplit Urad dal - 1/2 tspGrated jaggery - 2 tbsp or to your tasteSalt - 1/2 tspGrated Coconut - 2 tbspCurry leaves - 1 tbspWater - 2 tbspMethod1) Wash, rinse and cut potato into cubes.2) Heat oil and add mustard seeds, after they...

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