Khaman Dhokla (Spicy Steamed Bengal Gram Flour Cake) & Green Chutney for ICC

Know what you Eat - Besan (Bengal gram flour) is very high in protein and very low in glycemic index. This bean from which this flour is made looks just like yellow split peas, but is quite different because it doesn't readily boil down to mush. It's more closely related to garbanzo beans, or chickpeas. The differences are that Bengal gram is younger, smaller, split, sweeter, and has a much lower glycemic index, in fact much lower than the Garbanzo(not the dark colored chick pea but the light one). This dish can be made with Black Chick Pea flour also which is even low on the GI and far superior protein, but will not be soft and spongy and will be darker in color. But tastes good.This is our first participation in the ICC hosted by Srivalli....

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Mixed Vegetable Uthappam(Savoury Lentil & Rice Pancake stuffed with Vegetables) & Cilantro(Kothamalli) Chutney

Know what you Eat - Uthappam is Savoury pancake like dish made out of rice and lentil batter stuffed with vegetables. It is a one pot meal with carb, protein and the goodness of vegetables and coconut. The lentil (Urad Dal) is a bean grown in Souther Asia and is black in color. This lentil is a very good source of cholesterol-lowering fiber and are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. This lentisl are also a good source of two B-vitamins, protein and iron with with virtually no fat. The dehusked lentil is used in this dish and will be available in any Asian Indian store. Brightly colored vegetables are rich sources of some of the best...

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Finger Millet(Ragi), Black Chick Pea, Green Bean Dosai/Savoury Pancake

Know what you Eat -Finger millet(Ragi) is a very nutritious food with a complex carbohydrate profile and low glycemic index. It is especially valuable as it contains the amino acid methionine which is lacking on staples like polished rice or maize meal. Pearl millet is different from ragi, being light yellow in color. It is also good in nutrients but ragi is much superior than pearl millet. Green Mung bean, Black chick pea(Garbanzos) both very good source of protein. In addition to providing slow burning complex carbohydrates, garbanzos can increase your energy by helping to replenish your iron stores. Garbanzos are rich in iron and low in calories and virtually fat-free. Green bean is also a rich source fiber which enables one to lower the...

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Stuffed Eggplant Curry(With Coconut , Peanuts & Spices)

Know what you Eat - An eggplant, which is commonly referred to as a brinjal or an aubergine is a native to India. Eggplant's ample bioflavonoids may be beneficial in preventing strokes and hemorrhages. The fruit contains the phytochemical monoterpene, an antioxidant helpful in preventing heart disease and cancer. Eggplant may also prevent the oxidation of cells that leads to cancer growth. Eggplant is rich in dietary fiber and also contain Vitamin A, Vitamin C, Calcium, Magnesium, Potassium, and phosphorous. To boost the nutritional benefits, pair eggplant with other vegetables such as tomatoes, onions, and peppers. Peanuts are not true nuts but a member of a family of legumes related to peas, lentils, chickpeas and other beans. Peanuts are...

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Whole(Multi) Grain Pizza

Know what you Eat - Whole wheat is good source of dietary fiber, Protein, Iron, B vitamins, Thiamin, Niacin, Magnesium, Phosphorus, Zinc. If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Pineapple is an excellent source of Manganese, vitamin C, B1, B6, copper, dietary fiber. Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of vitamin C and vitamin A (through its concentration of carotenoids...

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Powerpacked Multigrain Porridge(Kanji)

Know what you Eat -Finger millet(Ragi) is a very nutritious food with a complex carbohydrate profile and low glycemic index. It is especially valuable as it contains the amino acid methionine which is lacking on staples like polished rice or maize meal. Mung bean, Black chick pea, Broken and roasted bengal gram are very good source of protein. Quinoa is a complete protein food with all the essential amino acids in them. Oats and barley are rich in fiber. Chia seeds are good source of omega 3. Almonds are good source of Vitamin E. Do you know even Kids experience stress? My elder one will be going to fourth grade from September. When he started preschool, before going to school he would refuse to have any breakfast. If we force him, he...

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Fruit Salad with Homemade Granola in Greek Yogurt

Know what you Eat - Fruits contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. Yogurt promotes intestinal health, improves lactose intolerance, builds stronger bones, enhances immunity, lowers blood pressure, and may even have anticancer and weight-loss effects. Granola is packed with goodness of whole grains & nuts and is a good source of fiber, protein and omega-3.We normally have a very strict diet pattern...

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