Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes. They’re also great sources of: Selenium.
Peas(matar) are packed with antioxidants, which help build your immune system. Anti-inflammatory nutrients in peas have been associated with lowering the risk of inflammatory conditions like diabetes, heart disease, and arthritis.
|Matar (Green Peas)||100 g (cooked)|
|Mushroom (button)||100 g|
|Onion paste||2 blended|
|Tomato puree||2 blended|
|Turmeric powder||½ tsp|
|Chili powder||1-2 tsp|
|Coriander powder||2 tsp|
|Cumin powder||1 tsp|
|Garam masala||½ tsp|
Mor Kuzhambu is very simple dish to make. There are different ways to make Mor Kuzhambu, this is how my mother makes. Mor Kuzhambu tastes great only when you use curd with slightest sourness. My mother don’t use any vegetables. There is also no cooking involved, only for tempering we use stove. It is an Interesting and Tasty recipe.
Try this step by step cooking and enjoy.
|Roasted gram||1 tbsp|
|Cumin seeds||1/2 tsp|
|Coriander seeds||1/2 tsp|
|Mustard seeds||1/2 tsp|
|Split urad dal||1/2 tsp|
|Coconut oil||2 tsp|
Enjoy this simple and tasty Butter milk gravy / Mor Kuzhambu with Appalam.
Sweet potatoes are an excellent source of highly absorbable beta carotene, which your body can convert into vitamin A. Highly nutritious. Sweet potatoes are a great source of fiber, vitamins and minerals.
|Mustartd seeds||1/2 tsp|
|Split urad dal||1/2 tsp|
Boil the sweet potato in pressure cooker.
Peel the skin off and cut in cubes.
1. Heat pan with a tsp of oil.
2. Season with mustard seeds and split urad dal.
3. Once it crackled, Chop the onion and add to the pan.
4. Fry onions until it changes colour. Add salt and Turmeric powder.
5. Add the sweet potato cubes and fry along with onions.
6. Fry until it is well combined.
7. Finally add a tsp of crushed pepper and mix well.
8. Add curry leaves and switch off the flame.
9. Simple and delicious, spiced sweet potato is ready.
Mung bean is one of the richest plant-based sources of protein. Green gram dal is packed with vast reserves of thiamine, riboflavin, folate and B complex vitamins that are valuable for women health. The richness of folate lowers the risk of neural tube defects, autism, stroke and heart disease. Controls High blood pressure is a risk factor for heart disease and stroke.
Foxtail millet has high quantity of fiber forund. High in Calcium Content: Foxtail Millet is rich in Calcium which is very important for maintaining your bone health. It also contains vitamin D. Eating Foxtail Millet helps fight diseases such as osteoporosis and could reduce risk of fracture.
|whole green moong dal/Pachai payaru||1 cup|
|Foxtail millet/Thinai||1/2 cup|
|Ginger||1 small piece|
1. Soak Pachai payaru /green moong dal and foxtail millet/Thinnai rice overnight.
2. Before soaking, please wash it thoroughly.
3. Add green moong dal, foxtail millet, green chili, onion, ginger, coriander leaves, salt, jeera/cumin and fenugreek seeds to the blender.
4. Grind them finely without adding water.
5. Transfer it to a bowl and add very little water if needed.
6. Heat a tawa and grease. Pour the pachai payaru batter onto the tawa and spread thinly and smear oil. Let it cook for 3 mins or more.
Serve this healthy and very tasty Pachai Payaru Thinnai dosa with chutney of any other side dish of your choice.
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Couscous is low-in-fat, low-in-calories and is a slow-release carbohydrate which means it takes longer to release energy in the body which will keep you full for long hours. Ready in just 5 mins, it’s also much quicker preparation than your standard side dish. It’s best option for breakfast.
|Green Peas||1/4 cup|
|Lemon Juice||1 – 2 tbsp|
Rinse 1 cup Couscous with water and soak it for ½ an hour.
Millet or Ragi as commonly known is regularly used in the South kitchens. It’s in fact the staple diet in many villages across South India! which is quite popular there. Ragi is also a rich source of fiber and helps lower cholesterol level. – Ragi is best food for weight control, diabetes and a cooling the body.
|Ragi flour 1 cup|
|Flaxseeds 1/2 cup|
|Black sesame seeds 1/4 cup|
|Roasted Peanuts 1/4 cup|
|Grated Jaggery 1 cup|
|Cardamom Powder 1 tsp|
|Ghee 2 – 3 tbsp|
Broccoli is an edible green plant in the cabbage family whose large flowering head, stalk and small associated leaves are eaten as a vegetable.
Broccoli is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid.
|black Pepper||1 tsp|
|Turmeric Powder||½ tsp|
|Mustard Seeds||1 tsp|
|Split Urad Dal||1 tsp|
1. Separate the broccoli into small florets.
2. Clean with hot water and keep aside.
3. Slice the onions.
4. Beat the egg and keep aside.
1. Heat a pan with a tsp of oil.
2. Season with mustard seeds and split urad dal
3. Once it crackled add hing and sliced garlic to fry.
4. Add sliced onions and fry until it is translucent.
5. Now add broccoli flowerets to the pan the cook until it is soft.
6. If you like it crisp, then cook 80%.
7. Add salt and turmeric powder.
8. When it is cooked, add the beaten egg on top and cover the pan for few seconds.
9. Sprinkle crushed black pepper on top.
10. Stir fry the broccoli which is coated with egg.
11. Switch off the flame and enjoy this Broccoli Egg poriyal.
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Milagai Podi is great side dish for Idli and Dosa. Idli Podi is taken with fresh Gingely oil. Podi is made with lentils which is very good source of protein
|Black Urad Dal (whole Urad dal with skin)||1 cup|
|Channa Dal||1 cup|
|Dry Red Chili||1 cup (tightly packed)|
|Curry Leaves||3 strands|
1. Heat a pan in low to medium flame.
2. Dry roast whole urad dal until it is aromatic. Don”t burn it.
3. Transfer it to a big plate and let it cool down.
4. Then dry roast channa dal until it is aromatic and transfer to the big plate.
5. Make sure everything you roast in the low to medium flame.
6. While roasting flax seed, do it in low flame until it starts popping.
7. It will splutter very fast.
8. Also transfer to the big plate.
9. Also roast curry leaves and hing.
10. Add to the plate and let everything cools down.
11. Now add all the roasted ingredients to the mixie jar with salt to taste.
12. Grind it to coarse powder.
13. Tasty and healthy podi is ready to serve.
14. Podi is eaten with fresh gingely oil as a side for idli and dosa or any other south Indian tiffin.
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|Little Millet / Samai Rice||1½ cup|
|Toor Dal||¾ cup|
|Channa Dal||¼ cup|
|Urad Dal||¼ cup|
|Sprouted green moong dal||¼ cup|
|Methi/Fenugreek seeds||1 tsp|
|Dry Red Chilli||6|
|Coriander leaves||1 hand|
Wash and soak (Toor dal, Channa dal, urad dal and Methi ) these ingredients separately.
Wash and soak Samai rice in a separate bowl.
Soak around 2 hrs.
1. In a mixie jar, add jeera, ginger and dry red chili then crush it.
2. Now drain the water and add the soaked Samai rice and hing.
3. Grind it coarsely like fine semolina/rava.
4. Transfer it to a big bowl and then add sprouted green moong dal and other ingredients to the mixie jar.
5. Grind it finely, Add water less.
6. Transfer it to the same bowl.
7. Add salt, chopped coriander and onions.
8. Mix well and keep aside.
9. Longer standing time softer the dosa(no need to ferment).
10. Adjust the Adai dosa batter consistency by adding little water.
11. Grease the tawa, pour batter and spread the Adai dosa.
12. Smear oil and cook the Adai for 2 – 3 mins, then flip the Adai and cook another 2 – 3 mins.
13. Healthy and protein rich Adai is ready.
Ridge gourd is a popular vegetable used in Indian cooking. It is a green fleshy vegetable having an inherently bland taste. It is commonly used to prepare many regular dishes such as sambhar, dal, chutney and raita, after being adequately seasoned with spices, to enhance its flavour.
Ridge gourd has many health benefits. It is rich in essential components like dietary fibre, water content, vitamin A, vitamin C, iron, magnesium and vitamin B6. It is naturally low in calorie content, unhealthy saturated fats and cholesterol.
Here, I made poriyal with Peerkangai. Try this in your kitchen, you will surely like it.
|Chilli Powder||½ tsp|
|Turmeric Powder||½ tsp|
|Split urad Dal||½ tsp|
1. peel off the skin of Ridge gourd / Peerkangai.
2. If the seeds are very hard, then remove. Otherwise use it.
3. Chop the Ridge Gourd in to small cubes.
4. Chop the onion finely.
5. Heat the pan with a tsp of oil.
6. Season with mustard, urad dal and hing.
7. Once its crackled, add the finely chopped onion.
8. Saute’ well until it changes colour.
9. Now add chopped Peerkangai / Ridge gourd.
10. Cook for a while.
11. Then add turmeric powder, chili powder and salt.
12. Cook ridge gourd / Peerkangai with salt and chili powder until the raw smell of chili powder goes off.
13. Let the ridge gourd cook until it is soft.
14. Finally sprinkle some roasted groundnuts. It will give crunchy feeling while eating Peerkangai / Ridge Gourd, also enchances the taste.
15. Easy and tasty Ridge gourd / peerkangai poriyal is ready to serve.