Brussels Sprout Curry

Brussels sprouts belong to the same species as cabbage, collard greens, broccoli, kale, and kohlrabi. They contain good amounts of vitamin A, vitamin C, folic acid and dietary fibre. Moreover, they are believed toprotect against colon cancer, due to their containing sinigrin. Collard green falls under green leafyvegetable and is very ideal to include in diet generously even if you watching your carb intake.Very good vegetable for people with diabetes.If you are person who doesn’t like this vegetable try this curry out and i am sure you will fall in love with it,Very simple to make just steam them spice it up with and enjoy.Preparation Time – 5 minutesCooking Time – 15-20 MinutesServes – 4IngredientsBrussels sprouts – 1 poundTurmeric powder...

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Bitter Gourd Spicy Stew(Pavakkai Pitlai)

Bitter Melon, also known as Balsam pear is a truly unique and bitter ingredient that is not yet well known in the United States. It is used widely in Indian cuisine, lot of people peel the upper portion to reduce the bitterness. But this bitterness is so good for health and recent researches have shown it stimulates the production of insulin and recommends a regular intake of this vegetable. The following recipe is slightly bitter and i haven’t added any sugar or jaggery to reduce the bitterness. You cook a bitter vegetable and what do you expect sweet taste? So enjoy this slightly bitter dish because bitterness is also a taste like sweet, sour and spicy. Ingredients Bitter Melon(Karela/Pavakai) – 2 medium sized Tamarind – Goose berry sized...

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Tangy & Spicy Pumpkin Stew(Parangikai Vathakuzhambu)

The nutritious pumpkin can be used in lot of recipes apart from pumpkin pie, cheese cake and muffins.Pumpkin high in potassium is very good for a healthy heart. The pretty color of pumpkin indicates it is richin beta carotene which is nutrient required for good eyesight and bright skin and promotes overall goodhealth. However if you are diabetic, eat this vegetable/fruit(yes botanically pumpkin is fruit because ithas seeds) in moderation.Vathakuzhambu is a traditional South Indian spicy, tangy stew and is normally eaten with rice. Thepumpkin adds a little to lot of sweetness depending on the sweetness level. This vathakuzhambu canbe made with Okra, Eggplant, Onion, Flat Bean, Sweet Potato, Garlic and dried vegetables also called(Vathal). Now...

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Coriander Chutney(Kothamalli Thogayal)

This inexpensive and tasty herb is a powerful natural cleansing agent. Cilantro has been effectively used to help remove heavy metals and other toxic agents from the body. The chemical compounds in cilantro actually bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro's chemical compounds then aid to transport these harmful substances out of the body through elimination. Cineole and linoleic acid are two primary components of organic cilantro that contain anti-rheumatic and anti-arthritic properties. These two components also help purge extra water present in the body due to swelling. Cilantro also contains oleic acid, palmitic acid, stearic acid and ascorbic acid (vitamin-C). Each of these elements are effective...

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Boondi Raita

Boondi, boondhi is a Indian snack. To prepare boondi, Gram flour batter is made into small balls using a ladle with holes. These balls are then deep fried in oil. Don’t worry, pretty much all that grease we will squeeze out by soaking them in water, so add calcium rich yogurt and enjoy this dish with spiced rice or spiced quinoa. I am sure you will not stop with a single serving. Ingredients Chilled Plain Yogurt - 2 cupsBoondi - 1 cupBlack pepper - 1/2 tspJeera powder - 1/2 tspWarm WaterSalt to tasteMethod1) Place the boondi in a bowl and pour warm water and leave for a minute, now gently squeeze outwater and place the boondi in another bowl.2) To this squeezed out boondi, add yogurt, salt, black pepper and jeera powder.3) Garnish with cilantro(optional)...

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Stuffed Taro Plant Leaf Curry(Senai Elai Paruppu Usili)

Taro is a tropical plant grown primarily as a root vegetable for its edible root and secondarily as a leaf vegetable. It is considered a In its raw form the plant is toxic due to the presence of calcium oxalate,although the toxin is destroyed by cooking or can be removed by steeping taro roots in cold water overnight. Typical of leaf vegetables, taro leaves are rich in vitamins and minerals. They are a good source of thiamin, riboflavin, iron, phosphorus, and zinc, and a very good source of vitamin B6, vitamin C, niacin, potassium, copper, and manganese. Oxalic acid may is present in the leaf, and these foods should be eaten with milk or other foods rich in calcium in order to remove the oxalate in the digestive tract. Absorbing a large...

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Ragi Idli(Steamed Finger Millet Dumplings)

Finger millet/Ragi is an important staple food in parts of eastern and central Africa and India. Ragi is praised for its unique diet for reducing weight (least fat containing grain) and also good for diabetes , hyper cholesterol and triglycerides. It is one of the most healthy foods due to to its rich content of nutrients. Finger millet is especially valuable as it contains the amino acid methionine, it is also rich in iron and phosphorus. Finger millet has high fibre content and the highest calcium content among all the food grains. Generally, the whole grains are important sources of B-complex vitamins, which are mainly concentrated in the outer bran layers of the grain. Preparation Time – 25 MinutesCooking Time – 30 MinutesServes – 4 to...

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Tomato Pickle(Thakkali Thokku)

I can never get enough of tomato dishes. But why, it is one of the super foods, which is low on calories,fat, carb and apart from that a very good source of Lycopene. The super chemical of the town.Lycopene is the chemical that makes tomatoes red. Among the studes, it showedthat the more tomatoes one ate, the lower the risk of cancer. Cooked tomatoes contain even morelycopene because cooking breaks down cell walls, releasing and concentrating carotenoids. Eating tomatoeswith a small amount of fat enables lycopene to be better absorbed.Preparation Time – 10 MinutesCooking Time – 30 MinutesServes – 10 IngredientsGreen Tomatoes – 8 to 10 Medium Sized onesTamarind – A small lemon sized ball(If your tomatoes are really sour just skip this one)Red...

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Green Tomato & Jalapeno Chutney

I don’t why people didn’t reward any other vegetable or fruit the special status like Apple, when aproverb exists “Apple a day keeps the Cancer away” should we come up with a one like“Tomato a Day keep Cancer away”. A review of 72 different studies showed consistently that themore tomatoes and tomato products people eat, the lower their risks of many different kinds of cancer. The secret may lie in lycopene, the chemical that makes tomatoes red. Among the studes, it showedthat the more tomatoes one ate, the lower the risk of cancer. Cooked tomatoes contain even morelycopene because cooking breaks down cell walls, releasing and concentrating carotenoids. Eating tomatoeswith a small amount of fat enables lycopene to be better absorbed.Why wait,...

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Tomato Onion Jalapeno Uthappam(Spicy Pancake)

Uthappam is a savory veggie stuffed pancake made with Parboiled rice and White lentil(De husked UradDal). This is one of the popular breakfast item in Southern parts of India. Made with a perfect balanceof complex carbohydrate and protein and served with spicy vegetable chutneys, they not only fill youup but also give you enough energy to kick start a nice day. This White 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. They are a good source of proteinwithout any fat in them. Parboiled rice is a nutritious type of rice, as it is partially cooked while still in the husk. This form...

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Eggplant & Lentil Stew(Araipuli Kuzhambu)

Eggplant is one of my favorite vegetable, and this stew is a very authentic dish of South Indian origin.I love eggplant not only for its taste but also for its nutritional profile. 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. This is one of vegetables which can beincluded without watching for any portion control by people with Diabetes also. Try this side dish withbrown rice or plain cooked Quinoa and it just tastes awesome.Preparation Time – 10 MinutesCooking Time – 30 MinutesServes – 4IngredientsEggplant – 3 (Medium sized) or 4 (Small) (I am talking about the small egg plants that are...

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Ragi & Urad(White Lentil) Dosai/Crepe

Finger millet/Ragi is an important staple food in parts of eastern and central Africa and India. Ragi is praised for its unique diet for reducing weight (least fat containing grain) and also good for diabetes , hyper cholesterol and triglycerides. It is one of the most healthy foods due to to its rich content of nutrients. Finger millet is especially valuable as it contains the amino acid methionine, it is also rich in iron and phosphorus. Finger millet has high fibre content and the highest calcium content among all the food grains. Generally, the whole grains are important sources of B-complex vitamins, which are mainly concentrated in the outer bran layers of the grain. Preparation Time – 25 MinutesCooking Time – 30 MinutesServes – 4 to...

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