Poha ( Atukulu/Avalakki ) Upma
Ingredients :
- Poha (Atukulu/Avalakki) : 2 cups
- Onion : 1 medium chopped
- Ground nuts : 1/4 cup
- Green chili :5 chopped
- Red chili : 2 broken
- Mustard : 1 tsp
- Cumin : 1 tsp
- Urad dal : 1 tsp
- Channa dal : 1 tsp
- Curry leaves
- Coriander leaves
- Tamarind juice or Lemon juice
- Oil as required
- Salt to taste
Preparation Process :
- Take the poha under the cold water and rinse it of twice. Put the poha immediately in the colander and drain the excess water. Keep a side for 15-20min.
- In a deep bottomed pan add a tablespoon of oil followed by urad dal, channa dal, ground nuts, red chili, mustard seeds, cumin.When slightly brown add the green chili and curry leaves. Then add the onions, a pinch of salt, turmeric and cook till onion becomes soft.
- If your using tamarind(lemon is not required) then add the extracted juice now itself and cook till it gets thick paste, add sugar to it.
- Once the onions are soft add the poha, followed by salt. Reduce the heat to low and cook the poha for five to seven minutes. Once done add some lemon juice and chopped coriander.
NOTE:Its important to use thick poha for this recipe, if not poha will become mushy.
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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