Uppongali or kichidi
Ingredients:
- Old rice : 1 1/2 cup
- Moong dal (pesara pappu) : 1/2 cup
- Ghee : 2 tb sp.
- Mustard : 1 tb sp.
- Jeera : 1 tb sp.
- Red chillies : 2 broken
- Green Chilli : 4-5 sliced
- Curry leaves
- Coriander leaves : Finely chopped
- Whole black pepper : 1/4 tb sp.
- Salt to taste
- Water : 3 1/2 cups
- Cashewnuts fried in ghee till golden brown : 10-12
Preparation Process:
- Wash the rice and shallow fried dal in ghee, soak them together in water for 15 Min.
- Meanwhile in a heavy bottomed vessel or pot, heat ghee. Add the mustard, cumin seeds, let them splutter and turn slightly brown. Add the red chilli, curry leaves, green chilli and black pepper corns and fry for a few seconds.
- Add the drained rice and dal and combine with spices and fry for a few seconds.
- Add water, coriander leaves and salt and pressure cook till the rice and dal are cooked and soft.
- Garnish with fried cashwenuts and serve hot with tomato chutney or avakai, if desired with some more ghee.
Note
All the quantities mentioned in the recipe are optional.
They can be used according to the taste required.
Because different people like different tastes.
Some like more spicy n some less spicy.
Enjoy the food accordingly.
The Food Guide Pyramid is an easy way to create a healthy diet. It consists of 6 food groups and 4 levels. You should eat more servings per day from the lower levels, fewer from the higher ones. Your age, gender, activity level and overall health will ultimately determine which type of diet is best for you, but the pyramid is a great place to start.
Grains form the lowest level and the foundation of the pyramid. Grains contain complex carbohydrates, B vitamins, iron, protein, magnesium and fiber. Eat 6 to 11 servings each day (at least 50% of your total calories) from this group, which includes cereals, rice and pasta.
Fruits and vegetables are the next level. These foods are naturally fat- and cholesterol-free, as well as low in sodium. They also contain a rich supply of vitamins A and C, folate, potassium, magnesium and fiber, which may reduce the risk of certain cancers. Be sure to get 5 to 9 servings of fruits and vegetables every day.
Dairy, meat and meat alternatives are on the pyramid's third level. Dairy products – such as cheese and milk – provide calcium, protein, B vitamins and, when fortified, vitamins D and A. The meat and meat alternatives – which include poultry, fish, dry beans, eggs and nuts – are rich sources of protein, phosphorus, vitamins B6 and B12, zinc, magnesium, iron, niacin and thiamin. Eat 2 to 3 servings from each of these groups daily.
The top of the pyramid is for fats, oils and sweets. These foods are all high in calories, but low in nutritional value. Foods with high fat content include margarine, butter, salad dressing, mayonnaise, cream, cream cheese and sauces. Everything from cake, pie and doughnuts to soft drinks falls in the "sweets" category. Eat very sparingly from this group.
Source of info : www.pennhealth.com
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