Wednesday 21 October 2015

BEETROOT KEERAI PORIAL/BEETGREENS STIR FRY

Beet tops are one of very versatile and nutritious green leafy vegetables. The greens indeed very low in calories; 100 g hold just 22 calories. Nonetheless, they are one of the healthiest greens recommended in the diet for their low fat, no cholesterol but health benefiting vitamins, minerals and anti-oxidants.
Just as in the case of beetroot, its top greens too are good source of phytochemical compound, glycine betaine (Trimethyglycine). Betaine has the property of lowering homocysteine levels in the blood, especially in persons with inherited homocystine metabolism disease known as homocystinuria. Homocysteine is one of highly toxic metabolite which promotes platelet clot as well as atherosclerotic-plaque formation inside the blood vessels. Excess amount of this compound in the blood can damage blood vessels resulting in the development of coronary heart disease (CHD), stroke, and peripheral vascular diseases.
Beet greens carry more minerals, vitamins, and fiber than beetroot (except for the folate vitamin), yet they are low in calories, fat and sugar.
Beet greens are very fine source of β-carotene, lutein and zea-xanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta-carotene is converted into vitamin-A inside the body.
Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. Thus, it helps prevent retinal detachment and offer protection against "age-related macular degeneration related macular degeneration disease" (ARMD) in the elderly.
The top greens are an excellent sources of vitamin-A; 100 g leaves provide 6326 IU or 211% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Diet rich in this vitamin are known to offer protection against lung and oral cavity cancers.
They are excellent vegetable sources for vitamin-K; 100 g provides 400 ug of this vitamin that is about 333% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
100 g of fresh leaves contain 30 mg or 50% of daily-recommended levels of vitamin C. Vitamin C is a moderately powerful water-soluble antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
This leafy vegetable is notably good in many B-complex groups of vitamins such as riboflavin, folate, niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that are essential to the body as part of co-enzymes during the metabolism in the body.
Its leaves are also rich source of minerals like magnesium, copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
High quality nutrition ingredients in the beet greens offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and possibly colon and leukemia cancers.
             source nutrition and you.com
Now we are going to make beet greens porial.
Ingredients :
Beetgreens washed and chopped into pieces. 300 gm.
Sallots chopped half cup
Red chillies two split into half.
Curry leaves half cup.
Urad dal split one spoon
Cooking oil one tablespoon
Salt as required
Shredded coconut half cup
no water needed after washing.
Procedure:
Wash the beet greens several times to remove the dirts.
Chop into small pieces
Soak them in fresh water.
Chop the shallots.
Shredd the coconut
Heat the pan with cooking oil.
Add mustard seeds to splutter.
Add shallots, red chillies, curry leaves.
Add urad dal.
Saute them well.
Allow to turn the shallots into fine pieces.
Add little turmeric.
Finally add beetgreens.
Add salt needed.
Saute several times to cook evenly.
Finally add cocinut grates.
Mix well.
Beet greens porial is ready to serve
:)

VAZHAITHANDU PORIAL/BANANA STEM PORIAL


We are going to know about the wonderful health benefits of a cheapest Banana stem. It is not actually stem but it is a stalk of the banana flower. its cost is amazingly very less but its health benefits are very high.

Banana stem is a rich source of fibre and helps in weight loss. Its high fibre content creates a feeling of satiation and hence, reduces the intake of food. It also helps ease constipation. Banana stem is rich in potassium and vitamin B6 just like the fruit. Vitamin B6 helps in production of haemoglobin and insulin. Again, it improves the ability of the body to fight infection. Potassium helps in the proper functioning of muscles, including the cardiac muscles. It also helps prevent high blood pressure, and maintain fluid balance within the body. Banana stem is said to be a diuretic and helps detoxify the body. It is used prevent and treat kidney stones.

Banana stem juice is beneficial to health, according to Ayurveda. To make the juice, combine chopped banana stem and water and grind it in a mixer till it becomes smooth. Add some buttermilk and salt. Mix well and drink it immediately. It will be a little astringent and bitter to taste. Banana stem juice combined with buttermilk and taken on an empty stomach helps in weight reduction. The juice also relieves ulcers, burning sensation and acidity. Its astringent quality helps in blood coagulation. Banana stem is believed to have a cooling effect on the body and hence, is recommended in tropical climates.

Kongu people cook this stem and consume this stem in their regular meals thrice in a month. They know its benefits from the ancient days onwards. In fact, their food is their medicine ; meducines as their food.
They are the fore runners of the quote of Hypicrates.

How to make banana stem porial?

Ingredients:

Banana stem medium size one
shallots chopped one cup
green chillies two
channa dal one spoon
curry leaves half cup
cooking oil one tablespoon
shredded coconut half cup
coriander leaves optional

Procedure:

Remove the outer ring and oeel off the stemm
Cut them into number of discs.
Chop the discs into small cubes.
Chop the shallots.
Cut the green chillies into two halves each.
Soak the pieces of stem in water and with a new bottle brush, rotate several times and take out the unwanted fibres caught by the brush. The pieces of banana stem is now ready to cook.
Drain the water completely.
Heat the pan with cooking oil.
Allow mustard seeds to crackle.
Add channa dal.
followed by shallots, green chillies, curry leaves.
Saute for a while until the shallots turn translucent.
Add the banana stem pieces.
no need to add water.
Add required powder salt and saute again.
Let the flame in medium position.
No overcook please. Semicooking is enough.
Add coconut grates and coriander leaves.
Mix well.

Are you ready to relish the banana stem porial with hot rice? you will appreciate its yummy taste. feed back please..

:)

Tuesday 20 October 2015

SURAIKKAI KUZHAMBU/BOTTLEGOURD GRAVY

Bottle gourd is one of the least calorie vegetable, providing just 14 calories per 100 g. It is one of the vegetables recommended by the dieticians in weight-control programs.

Fresh gourds contain small quantities of folates, contain about 6 µg/100g (Provide just 1.5% of RDA). Folate helps reduce the incidence of neural tube defects in the newborns when taken by anticipant mothers during their early months of pregnancy.

Fresh calabash-gourd is a moderate source of vitamin-C (100 g of raw frit provides 10 mg or about 17% of RDA). Vitamin-C, one of the powerful natural antioxidants that helps human body scavenge deleterious free radicals one of the reasons for cancer development.

Calabash facilitates easy digestion and movement of food through the bowel until it is excreted from the body. Thus, it helps in relieving indigestion and constipation problems.

In addition, the vegetable is also a moderate source of thiamin, niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as calcium, iron, zinc, potassium, manganese and magnesium.

Bottle gourd tender leaves and tendrils are also edible and indeed contain higher concentrations of vitamins and minerals than its fruit.
                            source:  nutrition and you

Bottlegourd gravy is an excellent combination with hot steamed rice. Kongu folks are experts in trying various versions with bottlegourd. This is also one of the versions.

Ingredients:

bottlegourd one medium size
shallots one cup
redchillies three
mustard seeds one spoon
gingelly oil to temper one tablespoon
roasted and powdered coriander seeds one tablespoon
cumin seeds one spoon
pepper one spoon
curry leaves one or two spigs
fenugreek seeds roasted and powdered half pinch
shredded coconut half cup
garlic pulses two
asafoetida half pinch
bengal gram fried one teaspoon
tomato diced one

Procedure:

Wash and peel off the bottlegourd.
Chop the bottlegourd into cubes.
Grind the coconut grates, coriander seeds,
cumin seeds, pepper, garlic pulses, fried bengal gram and red chillies  into a fine paste.
Heat the pan with gingelly oil and add mustard seeds.
Add shallots. and curryleaves.
Saute them for a while.
Add turmeric, asafoetida, bottlegourd cubes and saute a while.
Add fenugreed powder.
Then add tomato pieces.
Add coconut paste with required water.
Add salt required.
Allow to cook for ten to fifteen minutes.
Finally add coriander leaves.

Tasty bottlegourd gravy is ready to serve.

Tuesday 13 October 2015

PEANUT CHUTNEY/ VAERKADALAI THUVAIYAL

This chutney is one of the best combinations for idlis, dosais, oothappams, paniyarams and any other south indian dishes.
very nutritious and tasty. you never forget its unique roasted peanut flavour. It contains high protein contents.

How to make this yummy chutney..here it is :)

Ingredients :

Roasted peanuts one cup
shredded coconut half cup
tamarind small gooseberry size
jaggery small piece
garlic pulses two
red chillies two
curry leaves one spig

salt to taste

coriander leaves fresh optional half cup

Procedure

Dry roast the groundnuts or peanuts in a pan and keep aside to cool down.
Shred the coconut.
Peel off the garlic pulses.
Clean the groundnuts and remove the skins.
Put all the ingredients above mentioned together in the mixie jar with required water and salt.
Grind them into a smooth paste.
Add water if you want to dilute.
Tempering is your choice. no need to temper and no oil.
The simple raw chutney is pretty enough to make  your main dish as heavenly breakfast.

Try out and come back..

:)




Monday 12 October 2015

RAW PAPAYA CHANNA DAL KOOTU

This is a healthy and tasty dish goes well with hot steamed rice

The unripe green fruit of papaya has a mild flavour. Green papaya has a smooth white flesh and is a rich source of vitamin C. Papaya offers an excellent source of potassium and fiber and is low in calories. It has a high amount of pectin which helps in digestion.

Health Benefits from Green Papaya:

The anti-inflammatory virtue from the papain in papaya greatly reduce inflammation in diseases such as rheumatoid arthritis, osteoarthritis, gout and asthma.
The rich fiber in papaya bind to cancer-causing toxins in the colon and is eliminated from the body during bowel movements.
Papaya is commonly known for its fine and natural laxative virtue which aids digestion. Taken regularly, it can help habitual constipation, bleeding piles and chronic diarrhea.
The three very powerful anti-oxidants in papayas help prevent the oxidation of cholesterol. Oxidized cholesterol forms dangerous plagues that can eventually cause heart attacks or strokes.
Vitamin A available in papaya helps to reduce lung inflammation. So it is useful for active as well as passive smokers.
The papain in unripe papaya is extremely beneficial for those who are deficient in gastric juice, have excess of unhealthy mucus in the stomach, dyspepsia and intestinal irritation.
Consumption of unripe papaya juice help to contract the muscle fibers of the womb, resulting in proper and regular menstrual flow. It is especially helpful in cases of menstruation cessation in young ladies due to cold or trauma.
                                                                                                                                          source : google
How to make Raw green papaya kootu?

Ingredients :

Raw papaya peeled off and diced into even cubes one cup
channa dal cooked one cup
shallots chopped half cup
Coconut grates, green chilly one and cumin seeds one spoon ground paste one cup
mustard seeds one spoon
curry leaves one spig
turmeric one teaspoon
salt as required
cooking oil one tablespoon

Procedure:

Pressure cook channa dal with little turmeric with two whistles.
Keep it aside to cool.
Peel off the raw papaya and dice into small cubes.
Heat the pan with cooking oil.
Add mustard seeds to pop up.
Add onions and curry leaves.
Add little turmeric.
Add papaya cubes and saut them for a while.
Add coconut paste
Add little water and allow to boil.
Add salt requred.
Finally add cooked channa dal.
Allow the ingredients to boil for some time.
Yummy papaya kootu is ready to enjoy with steamed rice.
Try out..!
:)

Saturday 10 October 2015

URAD DAL MURUKKU/THAENKUZHAL

This snack is being prepared during Diwali festival in larger quantity and stored for more than one week.
It is not spicy and its ingredients are very few such as raw rice flour, urad dal flour, cumin seeds, ajwain powder, butter, asafoetida and salt. No chilly at all.
Ingredients:
Raw rice flour two cups
Slightly dry roasted urad dal flour one cup
Asafoetida one pinch
Cumin seeds one spoon
Salt as required
Butter one full spoon
Water to knead
Cooking oil to deep fry
Procedure:
Dry roast the urad dal slightly.
Allow to cool down
Grind to get nice flour and sieve into fine texture.
Take a dry wide bowl and add butter.
Heat it to melt
Add rice flour, urad dal. flour, salt, cumin seeds, ajwain powder and knead together.
Knead the ingredients by adding. little by little water until you get soft and non sticky dough.
Heat the cooking oil in a dry pan
Grease the murukku maker and squeeze the murukku directly into oil.
Care to reduce the flame when squeezing.
Flip other side with the long needle.
Take out the murukku when sizzling sound ceased.
Allow to cool and collect them in a airtight container for future use.
Thaen kuzhal murukku is ready to be enjoyed with tea.
:)

Friday 9 October 2015

BEETROOT CHUTNEY

As you already know, Beets are highly nutritious and cardiovascular health friendly root vegetables. Beets are packed with certain unique pigment antioxidents in the roots and in its top green leaves have been found to give protection against coronary artery disease and stroke, lower cholesterol levels within the body. Amazingly beets have anti aging effects too..!

Regular intake will give enormous health benefits..

How to make Beetroot chutney ?

Ingredients:

Beetroot medium size two
garlic pulse two
ginger grates one tablespoon
onion dices one tablespoon
curry leaves one handful
tamarind small gooseberry size
jaggery piece one
salt required
cooking oil one tablespoon
coriander leaves chopped one cup optional
green chilly one

Procedure:

Wash the Beets and peel off and grate.
Heat the pan with oil
Add onion dices and green chilly
saute for a while
Add curry leaves, ginger grates, garlic pulses.
Add beetroot grates.
Saute well in a medium heat.
Add tamarind, jaggery and salt.
Saute for a minute.
Switch off the flame and allow to cool down.
Blend with little water to get thick paste.

Thats all. 

This chutney is very tasteful and comes out with an attractive pink colour with an excellent flavour. This chutney will go very well with idlies, dosais, oothappam, idiyappam and hot rice with one spoon of ghee or gingelly oil.

IDIYAPPAM WITH BEETROOT CHUTNEY

Idiyappam is enjoyed by the people of Tamilnadu and Kerala with various versions of side dishes such as vegetable stew, coconut milk, kondaikadalai kuruma etc. It can be transformed into lemon strings, tamarind strings, tomato strings,egg strings, spicy coconut strings and many other nonvegetarian variations. Nonvegetarian gravies like chicken gravy, fish gravy, mutton gravy or bone soups are also craving side dishes for these White Plain Idiyappams.

This main dish is a quick and very easy recipe to make. Another important matter is the Beetroot chutney is a wonderful and tempting side dish that goes very well with this main meal. It is a healthy and easily digestible dish to children, elders and patients. They are fond of this dish much with jaggery coconut milk.

Let us move to prepare now...

Ingredients :

Best quality brand raw rice flour( I used Nala raw rice flour here) three cups
Boiled water with salt three and half cups
Gingelly oil one spoon

Procedure:

Boil the water with half spoon salt.
Pour the boiled water little by little.
Mix together with the help of spatula or a big spoon.
Allow to cool for five minutes.
Then using hand to knead the raw rice flour into a soft and non sticky dough.
Cover the dough to avoid dryness. If so, add boiled water little. Knead again to get soft dough.
Squeeze the dough into idli making mould into soft strings using omapodi pressing equipment.
Steam them using idli pan with three cups of water in the bottom.
Allow to steam for six minutes.
Transfer the idiyappams into a dry basin with the help of a small spoon.

Dazzling white idiyappam is ready to serve. You can have it with any side  dish of your choice. But I recommend Beetroot chutney is the very best combination for this Idiyappam. It will be the next posting in this blog.

:)



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