Ingredients:
- Tender Tomatoes : 2
- Toor dal : 1/2 cup
- Mustard Seeds : 1 tsp
- Cumin Seeds : 1 tsp
- Broken Dried Red Chiles : 2
- Curry Leaves
- Asafœtida : 1/4 tsp
- Rasam Powder : 1 tbsp
- Red chilli powder : 1/4 tsp
- Tamarind : a small lemon sized
- Coriander leaves
- Sugar/ jagerry : 1/2 tsp
- Oil/ghee as required(1-2 tsp)
- Salt to taste
Preparation Process :
- Cook toor dal in pressure cooker with 1/2 cup water.
- Wash thoroughly and chop Tender Tomatoes.
- Now take bowl like vessle and put the tomatoes with 2-3 cups water along with toor dal, tamarind, tumeric, rasam powder, sweetner and salt.
- Bring to a bubble and simmer for 2-4 minutes.
- Heat oil/ghee in a pan, add red chili, mustard, cumin, asafoetida and curry leaves.
- Add the above tampering to rasam.
- Finally add coriander and serve hot with rice.
Ingredients:
- Tender Tomatoes : 4
- Garlic : 4 - 6 pods (lightly mashed)
- Mustard Seeds : 1 tsp
- Cumin Seeds : 1 tsp
- Broken Dried Red Chiles : 4-6
- Curry Leaves
- Cumin Powder : 1 tsp
- Coriander Powder : 2 tsp
- Pepper Powder : 1/4 tsp
- Turmeric Powder : 1 tsp
- Coriander leaves
- Sugar/ jagerry : 1/2 tsp
- Oil/ghee as required(1-2 tbsp)
- Salt to taste
Preparation Process :
- Wash thoroughly and chop Tender Tomatoes.
- Heat oil/ghee in a pan, add red chili, garlic pods, mustard, cumin, curry leaves.
- When seeds start to jump, add chopped tomatoes and salt.
- Fry the tomatoes until they wilt and soft.
- Then add 2-3 cups of water along with sweetner, tumeric, cumin, coriander and pepper powders.
- Bring to a bubble and simmer for 2-4 minutes.
- Finally add coriander and serve with hot rice.
Ingredients:
- Spinach Leaves : 3-4 cups
- Toor Dal : 1/2 cups
- Green Chiles : 6-8
- Turmeric Powder : 1 tsp
- Garlic : 4 - 6 pods (lightly mashed)
- Mustard Seeds : 1 tsp
- Cumin Seeds : 1 tsp
- Broken Dried Red Chiles : 2
- Curry Leaves
- Oil as required
- Salt to taste
Preparation Process :
- Wash toor dal and cook in 3 cups of water with a 1/2tsp of oil in a vessel.
- Wash thoroughly and chop spinach leaves with tender stems.
- After the dal cook's 3/4th add the chopped spinach.
- Let the dal cook till the grain becomes totally yellow and it should not get smashed.
- Drain the water and put a side.( U can use this water for prep. of rasam )
- Remove stems, wash and slit the green chilies.
- Heat oil in a pan, add red chili, garlic pods, mustard, cumin, curry leaves.
- When seeds start to jump, add dal and spinach mix.
- Fry till the water get vapourized on a medium flame.
- Then add turmeric powder and salt.
- Serve hot with rice or roti.
Note: Do not pressure cook dal with leaves any time, because all the protiens and vitamins, especially iron is lost from these leaves.Make sure spinach leaves are perfectly cooked.
Ingredients:
 |
| Indian Cucumber |
- Cucumber pieces : 2 cups
- Moong Dal: 1 1/2 cups
- Green Chiles : 6-8
- Turmeric Powder : 1 tsp
- Garlic : 4 - 6 pods (lightly mashed)
- Mustard Seeds : 1 tsp
- Cumin Seeds : 1 tsp
- Broken Dried Red Chiles : 2
- Curry Leaves
- Oil as required
- Salt to taste
Preparation Process :
- Peel the skin of cucumber and cut them into medium size. Make sure that cucumber
(and seeds) is not bitter.
- Wash moong dal and add cucumber pieces, slit green chilies, onion, tumeric and pressure cook in 3 cups of water for 3 whistles.
- Heat oil in a pan, add garlic pods, mustard, cumin, curry leaves.
- Bring to a bubble and simmer for 2-4 minutes.
- Serve hot with rice along papad and also for puri, chapathi, pulka and roti.
Ingredients:
- Paneer (cubes) : 1 cup
- Green peas(shelled) : 1/2 cup
- Onion paste of : 2
- Tomatoes paste of : 2
- Ginger garlic paste : 1 tsp
- Basmati rice : 1 cup (cooked)
- Mustard : 1/2 tsp
- Cumin : 1/2 tsp
- Chilli powder : 3/4 tsp
- Green chillies : 2 (slit into half)
- Turmeric powder : 1/2 tsp
- Paneer masala : 1 tsp
- Oil or ghee : 2 tbsp
- Coriander leaves : Finely chopped
- Curry leaves : Finely chopped
- Cashew nuts : 10
Preparation process :
- Take a pan and heat with 2 tbsp of oil or ghee.
- Fry the paneer cubes till they are golden brown, keep a side.
- Then put 1tbsp oil or ghee more and add mustard, cumin, cashew nuts,curry leaves. Fry for few mins.
- Then add ginger garlic paste and onion paste fry till brown,then after tomatoes paste along with paneer masala, chilli powder, turmeric powder and salt.
- Cook it till the oil saperates, then add fried paneer, peas and cook for 2min, then switch off the stove.
- Combine the paneer mixture and rice gently.
- Finally garnish with coriander leaves.
- Serve hot with raita or any veggies.
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
