Ingredients :
- Puffed rice (murmura) : 2 cups
- Onion : 1 medium chopped
- Roasted Ground nut powder : 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
- Lemon : 1
- Oil as required
- Salt to taste
Preparation Process :
- Wash puffed rice very well and soak in water for 5 minutes. Meanwhile, cut onion, green chilies into fine pieces.
- In a pan, heat the oil and add the mustard seeds. When they splutter, add the cumin seeds along with the Bengal and Black grams and fry till the dals turn golden brown in color. Then add the curry leaves and fry well.
- Then add the chopped onion and green chilies and fry very well until they appear cooked and soft. Keep the flame on medium setting.
- Later, squeeze the water out of the soaked murmura and add it to the pan along with turmeric, lemon juice and salt. Mix well. Add some water if needed. Cover and leave it for some time.
- After some time remove the lid and stir the upma well and check if the puffed rice is cooked.Now add ground nut powder and coriander leaves mix well, place a lid for 2-3 min. Switch off the flame once it is cooked and all the water is absorbed. Leave it for 5 minutes.
- Serve hot with any chutney you like.
Note : Instead of ground nut powder you can add tomato along with onions.
Ingredients :
- Vermicelli : 1 cup
- Yogurt : 1 cup
- Red chilies : 8
- Ginger Garlic paste : 1 tsp
- Cloves : 4-5
- Onion : 1 big chopped
- Cooking soda a pinch
- Curry leaves : Finely chopped
- Coriander leaves : Finely chopped
- Salt to taste
- Oil for frying
Preparation Process :
- Soak vermicelli in yogurt for one hour.
- Grind ginger garlic, red chillies, cloves, and salt finely.
- Mix this with the soaked vermicelli.
- Add chopped onions, curry leaves, and coriander leaves to this.
- Make small balls and deep fry in oil.
Serve hot with ghee and desired chutney or pickle or curds.
Ingredients :
- Bengal gram dal - 1 cup
- Finely chopped fresh mint leaves - 1 cup
- Chopped coriander leaves - 1/3 cup
- Green chili paste : 2 tsp
- Ginger garlic paste : 1 tsp
- Cooking soda a pinch
- Salt to taste
- Oil to deep fry
Preparation Process :
- Soak dhal for 2 hours in water.Drain water completely.Grind very coarsely with salt.
- Add ground paste, mint leaves, coriander leaves, chili paste, ginger garlic, cooking soda and mix well.
- Make into medium sixed balls and deep fry in hot oil till crisp.
- Serve hot with desired chutney.
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.
Ingredients :
- Idly Batter : 3 Cups
- Rice Flour : 1 Cup
- Maida : 1/4 Cup
- Onion : 1 Cup
- Cooking soda : a pinch
- Green Chilly Paste : 2 tbsp
- Salt to taste
- Oil for frying.
Preparation Process :
- Mix Idly batter, Rice flour, Maida, Onion, salt and Green Chillies, Cooking soda to get a semi solid batter.
- Take small balls and deep fry it in Oil. If needed, coconut shreddings can be added to the batter.
- Remove from the frying pan after the balls become golden in colour. Serve it with Coconut Chutney.
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
