OKRA FRY/LADIES FINGER FRY

Easy preparation.Favourite for kids too.Ladies finger are rich in Vitamin.A, Vitamin C. Rich sources of dietary fibre, minerals. It has high level of antioxidants.Fresh pods are good sources of folates.

They are also wthB complex vitamins,niacin,vit K.It also has iron, calcium,manganese and magnesium.

There are lot of health benefits when we eat this.

Ingredients

• Ladies finger….250gms.
• Onion ……1(optional)
• Red chillies……2 or 3
• Turmeric powder….1/4 tsp
• Chilli powder…….1/2 tsp
• Oil 3 to 4 tbs
• Mustard seeds…1/4tsp
• Urad dhal……..1/2 tsp

For powder

• Red gram dhal……2 tbs
• Coriander seeds…2 tbs
• Red chillies……….3 or 4

Dry roast these ingredients and powder it.

Method

1. First wash and wipe ladies fingers.
2. Chop into 11/2 to 2 inches length.
3. Keep kadai and put oil in it.
4. Now after seasoning add red chillies.If you are adding onions now you add fry a little.
5. Now add okra to it.
6. To ladies finger add turmeric powder,chilly powder and salt and fry.
7. When it is 3/4 done add 1 to 2 tbs of the powder to it.
8. When it blends well remove from fire.

It goes well with phulka,dal rice, sambar or even with curd rice.

When for kids need not add red chillies.

If you are adding the powder can decrease the number of red chillies.

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MANGO RASAM

Raw mango is rich in Vitamin.A,VitC,Vit.B6. It also contains folate,potasssium and magnesium. Add fiber to your diet. Vitamin.A,Vit.C,Vit.B,

Rasam is a South Indian dish. It is traditionally prepared using tamarind juice with the addition of tomato,chilli, pepper and cumin. Now ready-made rasam powder is available.

It is eaten with rice or separately as a spicy soup. Different types of rasam can be prepared and since this is mango season I thought of sharing mango rasam recipe.It is a balance between sweet sour and spicy flavour It can be served with rice and porial.

Ingredients:

• Raw mango…….1
• Ghee for seasoning
• Mustard seeds…..1/4 tsp
• Urad dhal………….1/2 tsp
• Curry leaves…a few
• Coriander leaves chopped.1 tsp
• Rasam powder….1 to 2 tbs

Method:

1. Cook mango either whole in cooker or cut it into pieces and cook
2. When mango is cooled put in a mixi blender and blend into smooth puree.
3. In a kadai put ghee then mustard seeds when it splutters add urad dhal and curry leaves.
4. Add mango pulp and rasam powder add little water.
5. Add rasam powder and salt.Allow it to boil.
6. Finally add chopped coriander leaves and serve hot.

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FRUIT SALAD WITH CUTARD SAUCE

Most fruits are naturally low in fat, sodium and calories. None have cholestrol. Fruits are sources of many essential nutrients that are under consumed including potassium,dietary fiber,Vit.C and folate.Diets rich in potassium may help to maintain health.

BANANAS:

These are often noted as great sources of potassium. A banana has around 15% of your Vit C requirements.

APPLES:

As the old saying goes “An apple a day keeps the doctor away” one apple contains about 20%of our daily fibre requirement and around 8%of our recommended VitC requirement.

POMEGRANATE:

This is loaded with important nutrient s. It contains hundreds of edible seeds called arils. They are rich in fiber,vitamins,minerals and bioactive plant compunds also contain some sugar. It contains punicalagins and punicic acid unique substances that are responsible for most of the health benefits.

GRAPES:

Packed with nutrients especially Vit.C and K. High antioxidants contents may prevent chronic diseases. Reveratol is a key nutrient in grapes that may offer health benefits.

To beat the heat of summer thought of sharing this desert for you.I prepared the custard sauce separately and added to the cut fruits.We can add fruits to our diet to boost our nutrition intake..

Ingredients

• Fruits……4 cups
• Custard powder….21/2 tbs
• Sugar…..6
• Vanilla essence…..1/4 tsp
• Milk………21/2 cup.

METHOD.

1. To 1/4 cup milk add custard powder and make it as a paste.
2. Boil milk in a heavy bottom vessel.
3. Add sugar then vanilla essence and now add custard powder paste to it and the mixture will get thickened. Stir it continuously so that it prevents lumps from forming.
4. When cooled it will get more thickened.
5. Add fruits and chill it.You can also chill the custard first and then serve with cut fruits
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