Nov 13, 2012

Health Recipes




Health recipe of the day: Simple Leafy Salad

Leafy green vegetables are rich in fibre, prevent osteoporosis. Greens are almost completely carbohydrate-free and an ideal vegetable for diabetics. Try this healthy salad from Saroj Kering today!

1 bunch fenugreek greens
10-12 white radish greens (tender)
1 small bunch fresh coriander leaves
1 sprig spring onion greens (optional)
1/4 cabbage, shredded coarsely


Clean, pick, fenugreek including thin tender stems.
Chop radish greens coarsely
Pick coriander leaves, including very tender stems.
Chop spring onion greens coarsely
Wash, clean, dab out all excess moisture of all greens.
Spread out on clean kitchen cloth, if required.
Mix all ingredients, serve with fresh curds, salt and pepper.

Health recipe of the day: Wood apple rice
The wood apple or bael is useful in treating a number of conditions like diarrhea, dysentery, dyspepsia, stomatitis, vomiting, fever, swellings and gastric irritation. Here’s a tasty recipe from Hari Chandana that you can try.

How to make wood apple rice
1 – wood apple/elephant apple
2 cups – cooked rice
1 tbsp – peanuts
1 tsp – mustard seeds
1 tsp – chana dal
1 tsp – urad dal
1/2 tsp – turmeric powder
3-4 – green chillies
3 – dried red chillies
1 sprig – curry leaves
1/8 tsp – asafoetida
Salt to taste
2 tbsp – oil
    Break the wood apple and scoop out the pulp.
    In a pan, cover the wood apple pulp with water and cook for 5  minutes.
    Switch off the heat and after it cools grind into a paste.
    Heat oil in a pan and add the mustard seeds, chana dal, urad dal and peanuts.
    Once they start to splutter, add the slit green chillies, red chillies, curry leaves     and hing and fry for a minute.
    Then add the turmeric powder and wood apple paste and fry for a couple of     minutes.
    Switch off the flame and add the cooked rice and salt.
    Combine well and serve.

Health recipe of the day: Chicken almond soup
Vitamin E protects against heart disease, slows the aging process,
promotes prostate health and boosts brain power. Nuts like almonds are rich in Vitamin E. Snack on them or add them to your curries to make your meal healthy.
Here’s an almond chicken soup you’ll relish on a cold day.

750 ml – hot chicken stock
1/2 tsp – turmeric
175 gms – chicken breast, cut into pieces
25 gms – ground almonds
25 gms – white bread crust, removed and cubed
Salt and pepper
1/2 tsp – nutmeg
1 tsp – lemon juice
2 egg yolks
750 ml – milk
100 ml – single cream
To garnish: flaked almonds, roasted


    Place the stock, turmeric and chicken in a large casserole, cover and cook on microwave HIGH for 10 mins.
    Add the almonds and bread, re-cover and cook on MEDIUM for 5 mins. Place in a food processor or blender and puree. Return to the cleaned casserole.
    Season to taste with salt, pepper, nutmeg and lemon juice.
    Beat the egg yolks, milk and cream together and stir into the hot soup. Microwave on HIGH for 2-3 mins. or until thickened, stirring 2-4 times. Do not boil as it will curdle.
    Serve in individual soup cups decorated with almonds.

Health recipe: Methi sambar
Methi or fenugreek is a low calorie vegetable readily-available in most parts of India. Known for its distinct flavour and bitter taste, the vegetable is good for diabetics. It also lowers high cholesterol
levels and aids digestion.

Add the chopped leaves to your roti or sabzi or make a flavourful sambar to go with your idli/dosa.

1 lemon size – tamarind
1 cup – methi leaves
1 cup – baby onions
Salt to taste
Turmeric, a pinch
Coriander leaves, a few

Asafoetida, a pinch

1/2 cup – tur dal

For grinding:
8 – red chillies
3 tsp – coriander seeds
3 tsp – channa dal
2 tsp – oil
For seasoning:
1 tsp – mustard seeds
Curry leaves, a few
1 tsp – oil
    Pressure cook tur dal and mash it once cooked and keep it aside.
    Soak tamarind in water for 5 minutes and extract the juice.
    Heat oil in the pan, add red chillies, coriander seeds and channa dal and fry till     the dal turns golden brown colour.
    Grind the above fried ingredients in a mixer to a fine paste.
    Heat the oil in the pan, and when the oil is hot add the mustard seeds.
    When the mustard seeds start to sputter, add curry leaves and fry for a second.
    Add the baby onions and fry for 2 minutes.
    When the onions are fried, add methi leaves and mix well.
    Add some water and allow the methi and onion to cook completely.   (Approximately 10 minutes in low to medium flame).
    Once it is cooked, add the tamarind extract and salt and let the mixture boils till  the raw smell of the tamarind is gone.
    Add the ground paste and stir well and allow the mixture to boil.
    Now add mashed dal and stir well.
    Garnish with coriander leaves.
    Add a table spoon of ghee (optional).
    Methi sambar is ready to serve with white rice.

Health Recipe
Bored with the usual dinner ideas? Try this healthy sandwich for a change – add freshly sliced vegetables of your choice and a slice of cheese if you will – to make a filling and complete meal.

1 – long whole wheat bun/herb bread
1 – onion (cut horizontally so that u get the rings)
1 – tomato (cut horizontally so that u get the rings)
spinach chopped finely
cabbage finely hopped / grated
1 – grated carrot
1 – green bell pepper (cut horizontally so that u get the rings)
mixture of green jalepenos, red pepper chopped well

butter (optional)
salt and pepper powder

    Toast the bun / heat on tava.
    Spread lightly butter on one side of the bun.
    Spread the finely chopped / grated cabbage.
    On this spread the onion rings.
    On this spread the tomatoes.
    On this spread the grated carrots.
    On this spread the green bell peppers.
    On this spread the olives,jalepenos,red pepper.
    On this spread sparigly spinach (this may be optional).
    On this spread mayo,mustard (this may be optional).
    Then sprinkle the salt and pepper.
    Then fold the outer bun and press the bun so that it compresse all the ingredients.
    Enjoy this Sub I make at home its a good lunch for consious weight watchers.

Health Recipe
Cooking rice with a variety of ingredients like veggies, sprouts, dals and other grains like broken wheat can definitely help a diabetic enjoy small portions of rice as a part of his meal.

This broken wheat and vegetable dish is ideal for lunch or dinner.
Bisi bela dalia
2 cups – vegetables of your choice (diced)
2 tbsp – tamarind paste (or pulp extracted from a big lemon-sized ball of tamarind)
3/4 cup – tur dal (I used a mix of tur and moong dal)
2 big pinches – asafoetida
1.25 cups – dalia (broken wheat/godhuma rava)
Curry leaves, leaves from 2 strands
1 tsp – oil
1 tsp – mustard seeds
1 tbsp – chopped coriander leaves
2 tsp – ghee (optional)
3 tsp – sambhar powder, ground fresh OR
2 tsp + ground paste – ready sambhar powder
For ground paste: 2 tsp urad dal (ulutham paruppu) + 1/4 tsp fenugreek seeds + 1 red chilli + 1 green chilli + 1 flake of tamarind + 1 tomato

Health Recipe
Beans are high in fibre and aid in lowering high cholesterol levels. They contain antioxidants which are good for your heart and prevent cancer.

Try this simple beans recipe where the vegetable is sauteed leaving the flavour intact.

1/2 kg string beans chopped finely
1/2 cup grated coconut
3 red chillies broken into bits
1/4 tsp mustard seeds
A few curry leaves

Boil the beans for about 5 minutes with some water.
Strain and keep aside.
Heat oil in a pan and add the mustard seeds. When they splutter add the red chilies and curry leaves and fry for a few seconds.
Now toss in the boiled beans.
Add salt and coconut and mix well.
Stir fry for a few minutes and then take down.Recipe courtesy: Anglo-Indian recipes

Health Recipe
Spinach contains anti-inflammatory and cancer-fighting properties. It is effective in lowering blood pressure and improving your vision. A good source of calcium, spinach is good for your bones as well. Cook with chana dal and the dish gets fortified in protein making it an ideal side dish.

Channa Dal with Spinach

1 bunch – spinach, chopped coarsely
1/2 cup – channa dal
1 – onion, sliced
2 – green chillies chopped
1 – garlic flake grated
1� piece – ginger, grated
1/2 tsp – wheat flour
1/4 tsp – turmeric
2 to 3 pinches – asafetida
1/2 tsp – each mustard 1/2 tsp – cumin seeds
2 tbsp – ghee or oil

Wash and soak Channa Dal in water.
Pressure cook channa dal in 1 cup water, for 2 whistles.
Dal should be soft, but grain intact.
Heat some water, immerse spinach, bring to a boil.
Blanche spinach for a minute, take off fire, drain.
Run tap water over spinach, drain.
Heat oil in a pan, add seeds, asafetida, allow to splutter.
Add ginger, chillies, garlic stir, add onion, stir fry for 2 minutes.
Add channa dal with its water, blanched spinach, salt.
Add turmeric, sprinkle wheatflour, stir and bring to a boil.
Simmer till liquid become slightly thickened.
Serve hot with fresh phulkas or steamed rice.

Health Recipe
Tondli or gherkin has strong antioxidant properties and can lower blood sugar levels. Serve this healthy stir fried curry with roti or rice.

Sliced Tondli Stir Fried
250 gms. Tondli
1 tsp. Ginger grated
1/2 tsp. Garlic grated
1 Green Chilli finely chopped
1 Stalk Curry Leaves
1 tsp. Coriander Leaves finely chopped
1 tbsp. Fresh scraped Coconut
1 tsp. Peanuts coarsely crushed
1/4 tsp. Each Cumin, sesame and mustard seeds
1 tsp. white vinegar
salt to taste
1/4 tsp. sugar
1/4 cup water
1/2 tsp. cornflour
1 tbsp. oil

Dissolve cornflour in water, keep aside.
Slice tondlis vertically into four slices.
Heat oil in a heavy pan.
Add seeds, allow to splutter. Add ginger, garlic, chillies.
Stir for a moment, add tondli.
Stir fry till tondli is tender.
Add vinegar, salt, sugar, peanuts, stir to mix.
Add cornflour paste, stir well till the liquid is transparent.
Health Recipe
Tomatoes are low in calories and good for your heart. Basil or tulsi has anti-inflammatory properties and is good for heart health.

Add chopped basil to a hearty tomato soup to make it healthy.

Chilled tomato basil soup

5 ripe tomatoes, chopped
30ml can vegetable juice
15 ml tomato juice
30 ml Vegetable stock
15 ml butter
1 onion, finely chopped
3 cloves garlic finely chopped
30 ml fresh cream
10gm white pepper
5 basil leaves, julienned
1 tomato, chopped
2 whole basil leaves

In food processor, place tomatoes and vegetable juice; process until smooth.
Place in glass bowl and add tomato juice and vegetable stock; stir well and refrigerate.
In small saucepan, melt butter over medium heat.
Add onion and garlic; cook and stir until tender, about 6-7 minutes. Remove from heat and stir into tomato mixture.
Stir in cream, pepper, and julienned basil and chill soup for 2-3 hours before serving.
Garnish with more basil and chopped tomato.


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