OKRA PEPPER STIR FRY

Health Benefits of Okra

The pods are among the very low calorie vegetables. They provide just 30 calories per 100 g, besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs. The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition.

The pods contain healthy amounts of, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Fresh pods are the good source of ; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring. The gumbo pods are also an excellent source of anti-oxidant vitamins, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps the body develop immunity against infectious agents, reduce episodes of cold and cough and protect the body from harmful free radicals.

The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of .  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.

The pods are an also good source of many important minerals such as iron, calcium, manganese and magnesium.

source : www.nutritionandyou.com

Lady's finger (okra) pepper stir fry

This is an easy and instant cooking recipe with an incredible flavor. It is of high nutritional value. It is the best yummy fry which goes very well with sambar rasam curd or buttermilk rices.

Ingredients:

Lady's Finger

• Lady's finger 250gms. (chopped into even pieces)
• Onion  finely chopped - 1 handful
• Mustard seeds - 1 tea spoon
• Gingelly oil - 2 table spoons
• Skinless Green gram  -  1 table spoon.
• Capsicum anum.(kuda milagai) - 1
• Curry leaves - finely chopped - 1 handful
• Coriander leaves - finely chopped - 1 handful
• Salt to taste
• Pepper - 1 table spoon

Procedure:

Add Gingelly oil in a Kadai. Add and allow mustard seeds to splutter, then add green gram dal, add onion pieces,  capsicum curry leaves consequently. Add little turmeric

saute well till the lady's finger pieces get shrinkened. The flame should be medium. add salt. when the pieces of lady's fingers get half- cooked. (cooking time for about 5 -6 minutes).

Sprinkle pepper all over the fried pieces. finally add coriander leaves finely chopped. your Lady's finger pepper fry is ready... :)

Okra Pepper Stir Fry

BEETROOT RICE

BEETROOT RICE


BENEFITS OF EATING BEETROOTS

Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid.

Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre. What’s more, just three baby beetroot equal one of your recommended five portions of fruit and vegetables ..

Reduces blood pressure and the risk of heart attacks and strokes

Research has shown that beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes. This is because the high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and lowers blood pressure. A daily dose of 250 ml of beetroot juice or 1 to 2 cooked beetroot (approx. 100g) can help dramatically reduce blood pressure and its associated risks.

Powerful antioxidant properties

Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol, in turn protecting artery walls and reducing the risk of heart disease and stroke.

Folic acid

Beetroot contains folic acid which is essential for normal tissue growth. Folic acid is crucial to the development of a baby’s spinal cord during the first three months of pregnancy and can help prevent spinal cord defects such as spina bifida. Beetroot also contains iron so is a fab pick-me-up for mums-to-be suffering from fatigue during pregnancy. Expectant mums must remember though that cooked beetroot has lower levels of folic acid than raw .

Reduces risk of osteoporosis

Beetroot contains the mineral silica. This helps the body to utilise calcium, which is important for musculoskeletal health and reducing the risk of osteoporosis.

Lowers cholesterol

Beetroot contains soluble fibre, which has also been shown to have cholesterol-lowering capabilities. It also contains carotenoids and flavonoids, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.

Stabilizes blood sugar

Beetroot is virtually fat-free and low in calories. Although it has a 'medium' GI (Glycaemic Index) of 64, It has an extremely low GL (Glycaemic Load) of 2.9 which means it’s converted into sugars very slowly and therefore helps to keep blood sugar levels stable.

Treats anaemia and fatigue

Beetroot’s iron content means it’s good for those with anaemia and fatigue.

Helps slow progression of dementia.

Let us see how to prepare Beetroot rice now..

Ingredients:

beetroot 200gms

ponny rice 3 cups

turmeric powder one small teaspoon

ginger 20 gms

small onions one handful cut pieces

green chillies four

curry leaves one handful cut pieces

gingelly oil one scoop

mustard seeds one small teaspoon

urid dal one teaspoon.

coriander leaves one handful cut

mint leaves cut one handful.

step by step procedure:

            1.  Soak the rice for half an hour and 

                 cook.

            2.  Peel off the beetroots and grate

                 them.

            3.  Pour the oil into a tawa and heat.

            4.  Add mustard seeds.

            5.  Add urid dal, onions, green chillies

                 and finally curry leaves. stir for a

                 minute. 

            6.  Add turmeric

            7.  Add Beetroot grates.

            8.  Add required salt

            9.  Allow it to cook for three minutes .

          10.  Stir well.

          11.  Finally, add mint leave pieces and 

                 coriander leaves.

Your Beet Rice is giving u an excellent visual treat and ready to have an instant yummy lunch or travel pack now...!

Kongu Traditional Recipes

This blog provides yummy, highly nutritional, instant and easy cooking methods of Kongu Nadu Food. I will be sharing with you all the easy ways of cooking traditional breakfast, lunch and dinner. There are many ways of cooking Traditional kongu food but the methods I follow are rooted with culture as well as my own creativity. 

You are always welcome to drop me a message or ask the questions in the comments section which will give me motivation to keep sharing recipes I know and also get to learn from you :)

GOD BLESS..!

CARROT RICE

A Short intro for the Carrots, the super power food..!

We get  Vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti aging. Prevents Heart disease too. The regular consumption of carrots also reduce cholesterol levels because it contains soluble fibers. Whenever we get ready to prepare any dish containing carrots we have the habit of eating this crunchy carrots unknowingly. Isn't it?

Moreover it helps to reduce the risk of stroke also.

INGREDIENTS:

Carrots 3 medium size

Cooked rice two cups

Onion chopped one cup

Green chillies two or three or  green bell pepper (Kuda milagai)

Curry leaves chopped one cup

Coriander leaves finely chopped

Ginger grates one tablespoon

Cloves five

Cinnamon three

Cooking oil one table spoon

mustard seeds one teaspoon

Channa dal and Urad dal combined together  one teaspoon

PROCEDURE

Grate the carrots

Heat the Cooking oil and add mustard seeds to splutter

Add cloves and chinnamons

Add Dals together

Add onions, green chillies or green bell pepper cut into pieces, curry leaves.

Saute a while

Add Ginger grates

Add carrot grates and salt required level

Mix well in the flame .

Sprinkle a very little water to dissolve salt.

cook a while and add coriander leaves.

Take care to half-cook the carrot grates

And finally, add the cooked rice to the carrot grates and mix well in the low flame.

Dish is ready to pack for lunch with potato chips.

This dish is very tasty and goes very well with chips. very quick recipe too. 

Do it and drop a comment..

:)