KONKANI Traditional curry Ambe Upkari, was loved by my husband when we attend a friends house warming ceremony. I have tried it and was turned out into a delicious recipe. Even many of my friends and relatives liked it when they had it and they also tried it.
Ingredients :
- Small ripe mangoes : 6
- Jaggery : 250 gm
- Water : 2 cups
- Green chillies : 2
- Red chillies : 2
- Mustard : 1/2 tsp
- Curry leaves : few
- Maida : 2 tsp
- oil : 1 tsp
- salt : 1/2 tsp
Preparation Process :
- Rinse and peel mangoes, set aside. Do not discard peel.
- In a mixing bowl, combine mango peel and 2 cups water. Extract juice out of the mango peel as much as possible. Discard peel and transfer mango juice to the skinned mangoes.
- In a pressure cooker combine mango, mango juice, green chillies, jaggery and salt. Boil till one whistle. Put off the flame and let the pressure come out.
- Open the lid and lit a medium flame and now mix flour with a few tsp of water and add to mangoes. Stir until sauce thickens.
- In a small frying pan, heat oil. Add mustard. When it splutters, add red chillies and curry leaves. Add seasoning to mangoes.
- Serve with plain white rice, roti or as it is.
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
