Green Tomato & Spinach Curry in Coconut Sauce(Thakkalikai Keerai Kootu)

Summer months are the peak for tomatoes, with very little effort they give a lot of produce in the backyard.These tomatoes are very low in saturated fat, high in dietary fiber, iron, manganes, magnesium, niacin,phosphorus, potassium and Vitamin A, B6 and C. Spinach is a good source of iron and a dietary super food.Coconut & Split Peas are a good source of protein.With my backyard flooded with ripe and green tomatoes, tomato would find its place in one or other way.Soups, salad, chutney etc. This is one such easy and very tasty dish and cooks pretty fast too.Preparation Time – 10 MinutesCooking Time – 20 minutesServes – 4IngredientsGreen Tomatoes – 4 medium sizedSpinach – 1 cup(chopped into pieces)Salt – 1 tspCooked Toor Dal(Split Yellow...

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Split Chick Pea Coconut Milk Pudding

Split Chick Pea/Bengal gram/chana dal is very high in protein and very low in glycemic index. This bean looks just like yellow split peas, is more closely related to garbanzo beans, or chickpeas. The differences are that chana dal is younger, smaller, split, sweeter, and has a much lower glycemic index. Coconut is a tropical fruit that is rich in protein. Coconut contains a PH that is good for the skin, supporting the natural chemical balance of the skin. Panela(Jaggery) is unrefined sugar and is rich in vitamins and minerals and a good source of iron. Unlike refined sugar this doesn’t cause cavities nor source of empty calories. Yes everybody like to relish on sweet things, yes i make it too but i make sure they do contain some nutrition and...

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Low fat Cottage Cheese(Paneer) Balls

Paneer is the most common South Asian Cheese. It is an unaged, acid-set, non-melting farmer cheese made by curdling heated milk with lemon juice. The texture of paneer is similar to farmer cheese. It is suitable for vegetarians as no Rennet is used in making this cheese. Paneer is a very good source of Calcium, B-vitamins, Vitamin D, Vitamin A and protein. Paneer balls are sure tasty snacks and normally are deep fried and in most of the recipes potato is used for binding. Because i am a carb watcher i opted for this low carb recipe by using two slices of multi whole grain bread and powdered chia and used Appam Pan for cooking instead of deep frying. Even with all these substitutes they did taste great. Preparation Time – 10 Minutes Cooking...

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Ragi Sweet Appam

Finger millet is actually a seed which is much more superior to rice or wheat innutritional terms, providing highest levels of calcium,antioxidants, phytochemicals and highlevels of dietary fiber which makes it easy and slowly digestible. This slow digestion is very useful forpeople with diabetes as it does not cause any sugar highs. The bulkiness of the fiber and the slowerdigestion rate makes us feel fuller for a longer time. Black Chick Pea & Green Mung bean are verygood source of protein, iron and dietary fiber. This is very ideal for carb watchers, kids and peopleon gluten free diet. Preparation Time – 10 minutesCooking Time – 10 to 15 MinutesServes - 2IngredientsFinger Millet(Ragi Flour) – 6 ozWhole Green Mung Bean Flour – 2 ozWhole...

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Tomato Banana - Bell Pepper Eggplant Curry

Tomatoes even though are available all year round, they are at their peak taste during the summer months.This summer we had a lot of Tomatoes, Bell Pepper, Banana Pepper and Egg plant in our backyard. Combined with the goodness of different vegetables in different colors, they were not only a feast forthe eyes, but for the taste buds and a guilt free and healthy food for the body. Very easy to makeand go easily with rice or flat bread. this curry was a sure hit. Try it out and you will be happy youdid.Preparation Time – 10 minutesCooking Time – 15 minutesServes – 2IngredientsPlum Tomatoes – 4Japanese Eggplant – 2(Chopped into medium sized piecesBell Pepper – 2 (Red & Green each one chopped into medium sized pieces)Banana Pepper – 2(Cover...

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Mung Bean & Vegetable Salad

Getting bored of the same old salad, try these colorful and nutritious ones which will please your tastebuds and are good for you. Combined with the goodness of legume and all the colorful vegetables, thesecan be had along with your meal or as a snack. Mung Bean is very easy to digest and are a good sourceof protein and low in glycemic index. If you are looking for a filling and low carb salad go for this onewho can even eliminate the carrot and use the rest of the vegetables. They taste equally good evenwithout the carrot in them.Preparation Time – 10 minutesCooking Time – 2 minutesServes – 2 IngredientsSplit yellow Mung Bean – 1/3 cupCarrot – 2Cucumber – 1 (small sized one and not the size of a foot long)Bell pepper – 1/2 cup chopped finelyGreen...

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Chayote in Spicy Coconut Sauce(Chow Chow Kootu)

Chayote are sold as "Chayote Squash", though they are not really a squash -- they're gourds that are treated as Summer Squash in cooking. Chayote have a little bit less water in them than does Summer Squash, so they will stay a bit firmer after cooking. A medium Chayote has 50 calories, and is a good source of potassium. If the chayote has small thorns on its skin, they fall under the Spiny Chayote category. The peel of the chayote can also be made into chutney, except for the spiny variety. The chayote doesn’t have much taste on its own and all the spices dumped in while cooking is well absorbed by them. They are very easy to cut and cook, next time when you see them in your grocer don’t forget to buy and try out. Preparation...

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Purple Cabbage in Coconut & Yogurt Sauce(Mor Kootu)

Cabbage is an excellent source of vitamin C. It is also a very good source of fiber, manganese, folate,vitamin B6, potassium, and omega-3 fatty acids. Cabbage is also a good source of thiamin (vitamin B1), riboflavin (vitamin B2), calcium, potassium, magnesium, vitamin A, and protein.Avoid buying precut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose itsvaluable Vitamin C content. Preparation Time – 15 minutesCooking Time – 20 minutesServes - 4IngredientsChopped cabbage – 4 cupsSalt – 1 tsp or to tasteYogurt – 1/4 cupGrated coconut – 1/2 cupRice flour – 1 tspCumin seeds – 1/2 tspGreen Chili – 2 or to tasteAsafoetida powder – a small pinchWaterFor TemperingCoconut Oil – 1 tspMustard seeds – 1/2 tspSplit Urad...

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Radish Salad

Radish is low in Saturated Fat, cholestrol, high in Dietary Fiber, Vitamin C, Folate, Potassium, Riboflavin,Vitamin B6, Calcium, Magnesium, Copper and Manganese.Preparation Time – 10 minutesCooking Time – 2 minutesServes – 2 IngredientsRadish – 1 long or 2 smallCucumber – 1 (small sized one and not the size of a foot long)Tomato – 1 medium sizedWhite onion – 1 smallChopped cilantro – 2 TbspLemon juice – 1 tsp or to tasteNu salt – 1/2 tsp or to tasteOil – 1 tspMustard seeds – 1/2 tspAsafoetida powder – pinchGreen Chili – 1 chopped finelyGrated ginger – 1 tspMethod1) Peel and grate the radish, peel and grate the cucumber and let this sit for a while as the waterwill come out. Squeeze the water out and gulp it down as this will be very refreshing....

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Parrupu Thogayal(Yellow Split Peas Chutney)

Are you worried about your cholesterol level? Eat split peas! Full of soluble fiber, peas help to bind up cholesterol-containing bile and move it out of your body. If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglyceridesPreparation Time – noneCooking Time - 20 minutesServes – 4 to 6IngredientsSplit Yellow Peas / Toor Dal – 1 cupRed chili – 4 to 6 or to tasteBlack pepper – 1/2 tspGrated Coconut – 1/2 cupSalt – 1 tsp or to tasteWater Coconut Oil – 2 tspMustard seeds – 1/2 tspUrad Dal – 1 tspAsafoetida...

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Tomato Pachidi(Tomato Yogurt Dip)

Finding ways to use the lycopene rich tomatoes, try this simple raita/pachidi/dip and it doestaste awesome with all the nutrients in them. Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E and protein. Yogurt is a good source of calcium and pro-biotic.Preparation Time – 5 minutesCooking Time – 5 to 7 MinutesServes – 4IngredientsTomato – 2 to 3 small or 2 medium or 1 big Chopped finelyGreen chili – 1 or to your taste(chopped)Grated ginger – 1 tspSalt – 1 tspYogurt...

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Tomato & Pepper Salad

Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E and protein.With salads being a part of our everyday meal, i literally run out of ideas. I try different colored vegetablesto get different nutrients and also not to get bored with the same type of salad everyday. Try to replaceyour regular salt with Nu salt to get a potassium rich and low sodium salad.Preparation Time – 10 minutesCooking Time – noneServes – 2IngredientsTomatoes – 2 medium sized chopped finelyChopped...

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Apple Banana Strawberry Smoothie/Shake

Apples are a good source of dietary fiber and vitamin C. Most of the apple's fiber is contained in its skin, as is the majority of its quercitin. Since peeling results in the loss of apples' flavonoids and most of its valuable fiber, choose organically grown apples whenever possible. Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Strawberries are good source of vitamin c and manganese, dietary fiber, iodine, potassium, folate, vitamin B5, B6 and K. Fruit smoothies not only fill you up but also recharge you, i can have this anytime of the day and do not filter the juice and separate the fiber. Use a good quality blender which will blend the pulp into a smooth...

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Cabbage Coleslaw with Avocado Dressing

Cabbage is an excellent source of manganese, calcium and potassium. It is a very good source of iron, phosphorous, magnesium. It is also a very good source of fiber, folate and omega-3 fatty acids. Further, sodium, zinc and copper are found in good amounts in cabbage. It is an excellent source of Vitamin C, B1, B2, B6. It also contains good amounts of Vitamin K, A and Protein. If you cook cabbage for a longer time most of its nutrients will be lost. So take care not to over cook. I have used Nu-Salt instead of regular salt in this recipe so it is safer for people looking for low sodium recipes. Personally i don’t like the taste of Nu-salt but when substituted in salads like this with the taste of lemon, pepper and the addition of sweet fruits...

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Avaraikai(Hyacinth Bean) & Mung Bean Curry

Hyacinth beans come in two different colors purple and green and they are a very popular vegetablein India. The immature pods are low in calorie and a good source of Vitamin A & C and once maturedthe seeds are similar to kidney beans as far as nutrition profile is concerned. For now try this nutritious,high fiber curry and enjoy. You can find this hyacinth bean in the Asian Indian store.Preparation Time – 15 minutesCooking Time – 20 minutesServes – 4IngredientsHyacinth beans – 3 cups (Chopped into long thin strips)Mung bean (split yellow dry) – 1/4 cupRed chili – 1 or increase this as per your tasteMustard seeds – 1/2 tspUrad Dal split – 1 tspCurry leaves – 3 to 4Coconut oil – 2 tspAsafoetida – pinchTurmeric powder – 1/2 tspGrated Coconut...

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Avocado Mango Milk Shake

One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficialnutrients to the diet. Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4%of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene. Mango is a good sourceof Vitamin A, C and dietary fiber, but is high in sugar, so if you are on a diabetic diet and looking forlow glycemic diet, Mango is not for you. Raw milk is a good source of calcium. Cooking Time – 0Preparation Time – 10 minutesServes – 4 IngredientsAvocado – 1Mango – 1Milk – 1 1/2 cupsWater – 1 1/2 cupsRaw Honey – 1 Tbsp or to tasteIce cubes...

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Silk Squash(Chinese Okra/Peerkangai) Chutney

Chinese Okra is a popular vegetable used extensively in many Asian Countries. A long, thin squash with a dull-green skin, Chinese Okra has deep, narrow ridges which give it a star-shaped slice when cut. So named because ofits similarity in taste and texture to okra, Chinese Okra is usually eaten young, before it becomes bitter. Steamed, sautéed or braised, the flesh becomes soft and tender and can be stir-fried or deep-fried. It is a verygood source of vitamin C and dietary fiber. Try this chutney out, with a tangy, spicy taste. Theyare not only good for your taste buds and good for you too.Preparation Time – 20 minsCooking Time – 15 minsServes – 4IngredientsChinese Okra – 3Red Chili – 4 to 5 (increase it to make it even more spicy)Asafoetida...

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Okra Curry

Okra is very low in Saturated Fat, Cholesterol and Sodium. It is high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Calcium, Magnesium, Phosphorus, Potassium, Manganese, Protein, Riboflavin, Niacin, Iron, Zinc and Copper.Preparation Time – 20 minutesCooking Time – 20 minutesServes – 2IngredientsOkra – 1 poundOil – 2 TbspOnion – 1 chopped into thin long stripsSalt – 1 tsp or to tasteThick Sour Yogurt – 1 TbspMustard seeds – 1/2 tspTurmeric Powder – 1/2 tspRed Chili powder – 1 tsp or to your tasteCoriander Powder –1/2 tspGaram Masala powder – 1/4 tsp optionalMethod1) Wash, rinse, drain and dry the okra nicely before cutting it.2) If the okra is wet, while cutting you will get lot of gooey stuff in the knife...

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Coconut Chutney

Coconut is high in fiber, but its most plentiful nutrient is fat, the oil that accounts for 85 percent of the calories in coconut meat. Roasted Split Chick Pea is a good source of protein. This delicious and nutritious chutney elevates any ordinary dish to an extraordinary taste. This isa very popular chutney made in the Southern part of India. I love it so much, i eat by itself instead of usingas an accompaniment. Can be used as a dip too.Preparation Time – 10 minutesCooking Time – 2 minutesServes – 4Ingredients1 half of a coconut – Shredded finelyRoasted Split Chick Pea(Channa Dal) – 1 TbspSalt – 1/2 tsp or to tasteGreen Chili – 2 or to tasteWaterCoconut oil – 1 tspMustard Seeds – 1/2 tspAsafoetida – a pinchUrad Dal – 1/2 tspCurry leaves...

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Multigrain Bread with no refined flour

Know what you Eat – Wheat, Oats all in its natural unrefined state, features a host of important nutrients. Therefore, to receive benefit from the wholesomeness of the grain it is important to choose products made from whole grain flour rather than those that are refined and stripped of their natural goodness.  Ragi(Finger Millet) is a super food which contains nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. Brown rice protein is very good source of protein can beeasily tolerated by people who are allergic to whey protein,...

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