Ginger & Curry Leaf Rasam(Spiced Soup)

With the temperature dropping down to below freezing and with snow all around, it is very much common to find signs of cold and cough in the house hold. Apart from a healthy diet, exercise and optimum levels of Vitamin D, certain spices like ginger which is a warming herb can help knock out a fever. The warming effects make it a natural decongestant as well as an antihistamine, making it the perfect remedy for colds.This rasam(a spiced soup) can be had with warm rice or warm quinoa. It not only tastes excellent, stimulating your taste buds but really helps out when you have a cold, fever or any kind of digestive disorder. There is no reason for not trying this easy, healthy and tasty one. Do let me know how you like it.Preparation Time - 5...

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Sugar free Badam Halwa (Almond Fudge) using Xylitol as a Sugar substitute

Xylitol is a sugar alcohol and can be used a substitute for sugar. It is found naturally in fibers of many fruits and vegetables. For people with diabetes the best form of natural sugar alternate are Xylitol and Stevia. With a low glycemic index, xylitol doesn't have any aftertaste. Xylitol also doesn't cause any cavities like sugar so can be used as a sugar substitute and is safe even for kids. The only side effect of xylitol is consuming large amounts will cause abdominal discomfort. So watch out the quantity you eat. Almonds are high in protein, containing about 12% of our needs. They contain no cholesterol and are rich in vitamin E, magnesium, phosphorus. They also contain potassium, iron, zinc, copper, manganese and trace amounts of B...

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Blackchickpea Snack (Konda Kadalai Sundal)

Looking for a super healthy snack, low in carbohydrate, high in protein, gluten free, filling, inspite of all these good things still tastes great. Then this one is a must try for you. If you are of a South Indian (South East Asian - South Indian) then this sundal is a no big deal and you would have tasted it so many times. If not do try this out and i am sure you will be glad you did. You can get this black chick pea, in an Asian Indian store. This is a much more nutritionally superior variety than garbanzo in terms of protein and lower in glycemic index. So if you are a carb watcher either to watch your weight or to watch your sugar level, this one will fit the bill.Preparation Time - 10 MinutesCooking Time - 25 MinutesServes - 2IngredientsKala...

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Black Eyed Beans Sundal (snack)

Good to Know – Beans supply high quality protein which provides a healthy alternative to meat or other animal protein. Beans also contain protease inhibitors which frustrate the development of cancerous cells.IngredientsBlack eyed bean - 2 cups (Soaked and Cooked)Coconut Oil - 1 tspCumin seeds - 1/2 tspCurry leaves fewAsafoetida powder - 1/4 tspCurry powder - 1 tspFresh grated Coconut - 2 table spoonsSalt to tasteLime juice - 1/4 tsp (optional)Method1) Heat oil and add the mustard seeds, once it stops spluttering add the asafetida powder, curry leaves and black eyed bean.2) Add salt and curry powder and stir and switch off in a minute.3) Once it slightly cools down add the lemon juice and the freshly grated coconut.4) Enjoy this protein rich...

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Morkuzhambu (Spicy Yogurt Sauce)

Have you tried Morkuzhambu before, it is a spicy, tangy sauce made with Yogurt and spices and tastes fantastic with cooked Quinoa, rice or flat breads. You can add your choice of vegetables like eggplant, white pumpkin etc. This yogurt sauce is made in different regions of Indian and they are called by different names with different recipes. This is my Mom's recipe and we all love it.Preparation Time - 15 MinutesCooking Time - 10 MinutesServes - 4IngredientsThick Sour Yogurt - 1 CupWater - 3 CupsAsafoetida - pinchWhite pumpkin pieces - 1 cup cubedTurmeric powder - 1 TspSalt - 1 Tsp or to tasteFor grindingGrated Coconut - 4 TbspSplit Chick Pea - 1/2 TbspRice - 1/2 TbspCumin Seeds - 1 TspGinger - 1 inch pieceGreen chili - 2 or...

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Split Chick Pea Savory Pancake (Besan Puda/Pudla)

If you are looking for a protein rich, low carb, gluten free, infact grain free breakfast or lunch option, this spicy pancake would fit perfect for all the above dietary requirements. I make it atleast once a week, and you can add different vegetables like spinach, cabbage to suit your taste buds. Try this and let me know how you liked it.Preparation Time - 10 MinutesCooking Time - 15 MinutesMakes - 4 Pancakes (This depends on the size and the thickness of the pancake you make)IngredientsBesan Flour (Split Chick Pea Flour) -1 CupYogurt - 1/4 CupWater - 1/4 CupTurmeric powder - 1/2 TspGreen Chili - 2 or to tasteSalt - 3/4 th Tsp or to tasteChopped Cilantro or Spinach - 1/4 CupGrated Ginger - 1/2 TspOnion - 1Garlic - 1 Clove (optional)Ajwain...

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Trail Mix - Easy, Healthy & On the go Snack

What else can be easier to make snack than a trail mix? Healthy, easy and quick to make and on the go snack. Make them at home so that you can mix and match ingredients based on your diet needs and is much easier on your wallet than store bought ones. Takes less than 15 minutes to make and you can make batches to satisfy craving attacks.I make these on a regular basis, you can make it without adding raisins and cranberries if you are looking for no sugar snacks. For kids you can add some toasted peanuts and dry fruits or choco chips. My little one insisted on adding candy, so i added a few of Sunspire Natural Chocolates  - Sundrop. Lesser evil than the other ones available in the store. For the sake of taking photos, i added...

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Lemon Rice (Brown)

Know what you Eat -A platter consisting of Lemon Brown Rice, Pumpkin in Coconut Milk, Ginger Rasam(Spiced Soup), a cup of yogurt or butter milk(is not included in the click) and some dried fruits & nuts for dessert not only fills you up. It is a deliciious whole some meal with all the essential nutrients from all the food groups. Brown rice contains four times the fiber of white rice and powerful quantities of vitamin E, thiamin, riboflavin, niacin, vitamin B6, folic acid, potassium, magnesium, iron and over dozen other nutrients. A 12-year Harvard Medical School study found 49 percent less weight gain among women who regularly eat brown rice and other whole foods compared with those who eat more processed grains. Ginger has been found...

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Cucumber Carrot Pomegranate Salad

   I try to include atleast one salad in our everyday meal. I try to be as much innovative as possible, first thing not to get bored eating the same salad again and again and also different fruit and vegetable has different nutrients. So to get different nutrients, one has to try different fruits, veggies and legumes. This is one such easy salad, but yet tasty and nutritious. However, if you are looking for low carb vegetables, please skip the carrot. Also I have used Nusalt instead of regular salt, which is high in potassium and low in sodium. Normally the taste of this salt is very distinct and one can easily find out the difference, but the addition of carrot and pomegranate adds a mild sweetness and kinds of suppresses the taste. If...

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Bell Pepper Curry

Looking for quick, easy, delicious and healthy curry recipe. Then this recipe is for you. Bell peppers are an excellent source of vitamins like A, C, B6 and K. Easy to cook, cut and with a yummy taste, this is a must try recipe. Try this one out and let me know how you like it.Preparation Time - 5 to 10 MinutesCooking Time - 10 to 15 MinutesServes - 4IngredientsGreen Bell Pepper - 3 big( Washed and chopped into pieces an inch long)Onion - 1 bigSalt - 1 Tsp or to tasteRed Chili powder - 1 Tsp or to tasteCoriander Powder - 1/2 TspTurmeric Powder - 1 TspCoconut Oil -1 TbspGaram Masala - 1/2 TspCurry Powder - 1 TspBesan - 1 TbspMustard Seeds - 1/2 TspMethod1) Heat a pan, add oil, once it is hot add the mustard seeds.2) After the mustard...

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Cabbage Curry

Do you know Cabbage is an excellent source of vitamin C and a good source of vitamin A (which comes from its concentration of carotenoids such as beta-carotene). Polyphenols one of the component of cabbage gives cabbage its rich antioxidant property. So next time instead of grabbing a bottle of antioxidant supplement, grab a cabbage to supplement you.Preparation Time - 10 MinutesCooking Time - 15 MinutesServes - 4IngredientsShredded or finely chopped cabbage - 8 cupsDry Red Chili - 2 or more to tasteGrated Coconut - 1/2 cupSalt - 1 Tsp or to tasteCoconut Oil - 1 TbspMustard seeds - 1/2 TspAsafoetida powder - 1/4 TspSplit Urad Dal - 1/2 TspCurry leaves - 5 to 6 leavesMethod1) Heat a pan, add a tsp of oil and once the oil is warm add the asafoetida...

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Beet Root Kheer(Payasam)

Beets the sweet root vegetables are fun to cook with. It is so versatile you can make curries, salads, add them to cakes and kheers too. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. But if you are on a low glycemic diet and are avoiding all kinds of sugar including dry fruits, then this recipe is not for you. Now getting on the recipe, with very few ingredients the kheer tastes awesome and kids will love its color.Preparation Time - NilCooking Time - 45 MinutesServes - 4IngredientsBeets - 2 (Medium sized)Milk - 2 Cups(Boiled and cooled)Water - 1/2 CupGrated Jaggery(Panela) - 1/2 Cup or increase it more or you can use...

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Tomato Rasam (Spiced Indian Tomato Soup)

Rasam is one of the best comfort foods, spicy, tangy, flavorful and goes perfect with cooked Quinoa or Rice and can be made in a jiffy. There are so many different kinds of rasam and this is one of the simplest and easiest one. With bare minimum ingredients and very quick to make, this will be very handy if you are rushing against time and are still aiming for home cooked healthy meals.Cooking Time: 10 to 15 minsPreparation Time: 5 minsServes : 2 to 3IngredientsSmall sized tomato chopped into pieces - 1Green chilly - 1 (if you want really spicy increase it)Chopped Cilantro - 2 table spoonsAsafoetida - 1 small piece or 1/2 tspWater - 3 cupsCooked thoor dhal along with turmeric powder - 1/2 cupRasam powder - 1 tsp Tamarind - small lemon sized...

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Eggless Whole Grain Oat & Wheat Carrot & Walnut Cake

Cakes synonym of carb and sugar. I wouldn't say this cake is  guilt free nor I am promoting this as a health food, however i used whole grain, raw sugar, carrots and walnuts. This is a much better choice than sugary processed store bought cakes. Also used Xylitol for icing instead of icing sugar. I made this cake almost a year back, now i am more into baking with Almond Flour instead of grain flour will post them soon but I still have couple of Cakes and Cookies made using Grain. So after finishing the back log of recipes using whole grains will post the Almond Flour recipes.Preparation Time - 5-10 minsCooking Time - 15-20 minsServes - Around 12 cakesIngredientsOat Flour - 1 CupWhole wheat flour - 1 cupRaw sugar - 1/2 cup (Increase...

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Pineapple Salsa/Salad

Pineapple is such a perfect juicy fruit with its a vibrant tropical flavor that balances the tastes of sweet and tart. Pineapple is available year around at a very nominal price. I  made this salad with the leftover pineapple and few of the veggies in hand and it tastes delicious. Try out this flavorful salsa and you are sure to love it.Know what you Eat - Pineapple is an excellent source of vitamin C and manganese. Vitamin C is the body's primary water-soluble antioxidant, defending all aqueous areas of the body against free radicals that attack and damage normal cells. It is also a good source of vitamin B1, vitamin B6, copper and dietary fiber.Cooking Time – None Preparation Time – 10 – 15 Mins Serves - 2 IngredientsFresh Pineapple...

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Adai - Protein Dosa

Nutritional Info - Legumes are an excellent source of easily digestible protein, fiber, iron, folic acid, and other B vitamins. Legumes are rich in soluble fiber, which has been shown to help improve insulin resistance. Legumes contain low levels of sodium and high levels of potassium, calcium and magnesium - a combination that is associated with a reduced risk of heart disease. Folate, a mineral also found in abundance in legumes, is thought to reduce blood levels of homocysteine, a compound that can boost heart disease risk.Adai is an authentic South Indian main dish made with a combination of rice and lentils. It can be had for breakfast, lunch or dinner.Cooking Time : 20 minPreparation Time : 10-20 minServes 4 to 6.IngredientsThoor...

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Coconut Quinoa

Know what you Eat - A recently rediscovered ancient "grain" native to South America, quinoa is high in protein, the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa's amino acid profile is well balanced, making it a good choice for vegans concerned about adequate protein intake, also quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Coconut is a tropical fruit that is rich in protein. Coconut boosts energy and endurance, enhancing physical and athletic performance. It quickly creates a nutritional boost of energy that lasts. Coconut prevents weight...

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Brown Rice Pongal

Good to Know - Brown rice contains complex carbohydrate that 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. Selenium is an antioxidant that helps in DNA repair. Lab tests have shown that selenium can inhibit proliferation of cancer cells by inducing them to undergo apoptosis, or programmed cell death.Cooking Time: 30 minPreparation Time: 5-10 minServes – 2 Ingredients Brown basmati Rice - 1 cupMoong Daal - 3/4 cupGinger grated – 1/2 tspGreen Chilly – 1 to 2 (optional)TemperingBlack Pepper - 1/2 tspCumin- 1/2 tspCurry Leaves - fewAsafoetida - 1/2 tspOil - 1 tablespoonGhee - 1 tablespoonGrated...

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Home Made Healthy Multigrain Graham Crackers

Know what you Eat – Graham Crackers comes under the list of healthy snacks but if you read the ingredients most of them are made with partially hydrogenated oils and very few are made with whole grains. Typically to make graham crackers one has to use graham flour which is made by grinding finely the endosperm of winter wheat. The bran and germ layers are returned and mixed in, resulting in a coarse, brown flour with a nutty and slightly sweet flavor. Today, some commercial granaries remove much of the wheat germ to prolong the shelf life of the flour. So most of the brands available in the store all you get is stripped out and processed graham cracker. Graham cracker was in my must bake list for a long time and instead of just going for whole...

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Avial(Vegetables in Coconut & Yogurt Sauce)

Know What you Eat : Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight.Avial is an authentic South Indian side dish cooked with vegetables, grind coconut, green chili and yogurt.Cooking Time: 20 minsPreparation Time: 15 minsServes : 4 to 6IngredientsCooking...

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Raw Mango Pickle

Know what you Eat Mangoes are  high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids. Mango peel also contain other phytonutrients, such as the pigment antioxidants – carotenoids and polyphenols.If you want more vitamin C, try eating a raw mango rather than a ripe one.  The fiber content in mangoes is also higher than other fruits. Ingredients Raw mango – 1 (Chopped into small pieces) Salt – 2 tsp or to taste Red Chili powder – 2 tsp or to taste Turmeric powder – 1 tsp Methi/Fenugreek/Vendhayam seeds – 1 tsp Asafoetida powder – 1/2 tsp Sesame oil – 3 Tbsp Mustard Seeds – 1 tsp Method 1) Dry roast fenugreek seeds till you get a slight aroma and changes dark brown in color(do not allow it to become black)...

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Chinese Vegetable Brown Rice

Know What you Eat - Green Onions, Scallions are actually baby onions picked before a large bulb has formed. Don't confuse them with spring onions, which have larger bulbs. Cooking Time - 15-20 min Preparation Time - 15 min Serves - 4 to 6 Ingredients Brown rice - 2 cupsBroccolli florets - 1 cupBell pepper(Red & Green) - half eachCarrots(big) - 2 Scallion - 1 bunch Onion - 1 Water Salt to taste Soy sauce - 1 1/2 table spoon Vinegar - 1 table spoon Red chilly sauce - 1 table spoon (or to desired spiciness) Oil - 2 table spoon + 1 tsp Method1) Soak rice in water for 30 mins. 2) Boil water in a pan(for each cup of rice I used 1 3/4 cups of water) add rice, 1 tsp oil, 1 tsp of salt and wait for few minutes for it to cook. 3) Watch...

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Homogenized Milk not good for Heart

The gallons of milk carton we bring from the store thinking that is good for health goes through the process of Homogenization and pasteurization. This unbeatable health food, causes more bad than good because of all the processing it goes through. In many of the states in United States selling raw milk is not legal. However you can find them in your local co-operative and visit this site www.realmilk.com to find a local coop near you.When milk is homogenized, it passes through a fine filter at pressures equal to 4,000 pounds per square inch, and in so doing, the fat globules (liposomes) are made smaller (micronized) by a factor of ten times or more. These fat molecules become evenly dispersed within the liquid milk.Milk is a hormonal delivery system. With homogenization, milk becomes a very...

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All about Artificial Sweetners

If you are trying to control your Sugar intake and take artificial sweetner, please read this article before taking another spoonful of this harmful chemical.Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-MeasureAspartame can be found in thousands of products such as:•instant breakfasts•breath mints•cereals•sugar-free chewing gum•cocoa mixes•coffee beverages•frozen desserts•gelatin desserts•juice beverages•laxatives•multivitamins•milk drinks•pharmaceuticals and supplements, including over-the-counter medicines•shake mixes•soft drinks•tabletop sweeteners•tea beverages•instant teas and coffees•topping mixes•wine coolers•yogurtAspartame is made up of three chemicals: aspartic acid, phenylalanine, and methanol.Aspartic acid is an amino acid. Taken in...

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