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diabetic recipe healthy recipes. indian traditional cooking

MULTI GRAIN ADAI/HEALTHY ADAI

Multi grain adai is a healthy breakfast recipe. I haven’t used rice for this recipe. Have included a number of grains you can choose the grains of your choice. This is best for breakfast or dinner. This is good for diabetic patients.

Ingredients

  • Masoor dhal…..1/4cup
  • Moong dhal…1/4 cup
  • Soyabeans…..1/4 cup
  • Toor dhal……1/4 cup
  • Karamani…..1/4 cup
  • Barnyard millet…4 tbs
  • Black Channa…..4 tbs
  • Salt as needed

These grains can be increased or decreased according to your taste. Also can include other grains of your choice.

Soak the grains for 4 to 6 hrs.Then grind it with 4 to 5 redchillies accdg to your taste. Keep it aside.

For seasoning:

  • Oil….1 Tbs
  • Onion…2 to 3 finely chopped
  • Curry leaves a few
  • Mustard seeds…1/2 TSP
  • Urad dhal…..3/4 TSP

Method

  1. In a kadai add oil when it gets heated add mustard seeds
  2. When it splutters add urad dhal.
  3. Now add chopped onions and curry leaves and fry well.
  4. Now add the mixture to the batter. Add needed salt
  5. In a dosa tawa spread a little batter on a dosa tawa.Pour oil to it allow it to cook.
  6. When one side is cooked flip it on the other side.
  7. When it gets cooked remove and serve with chutney.

Optional

Can add methi leaves or drumstick leaves if you like

Categories
cooking Cooking Recipes diabetic recipe healthy recipes. traditional cooking

COCONUT RICE WITH BROWN RICE

For this coconut rice using brown rice. Brown riceis a whole grain rice with the inedible outer_hull removed.This has lower carbohydrates and helps in overall digestion. Has zero cholesterol. It is considered much healthier than white. It is a whole grain that is relatively low in calories,high in fiber in fiber,gluten free. This is low glycemic index food.

It is rich B.Vit.,folate,iron, magnesium,selenium and calcium.

Method of cooking:

  • Wash the rice thoroughly
  • Cook with 2 parts of water.
  • Cook for 3 to 4 whistles.
  • Keep the rice aside when pressure releases.

Now making of coconut rice:

Ingredients

  • Brown rice cooked……1 cup
  • Coconut scrapings…1/2 cup
  • Coconut oil………1 to 2 TBS
  • Mustard seeds….1/4TSP
  • Urad dhal….. 1/2 TSP
  • Onion chopped or cut length wise….2 TBS
  • Green chillies..2 nos.
  • Curry leaves a few
  • Salt as needed

Method:

  1. Keep a kadai and put oil
  2. Add mustard seeds when it splutters add urad dhal.
  3. When urad dhal turns brown add onions and green chillies and fry a little add curry leaves.
  4. Now add coconut scrapings just fry a little.
  5. Add salt.
  6. Add cooked rice and mix well.
Categories
cooking diabetic recipe indian traditional cooking vegan

Millet dosa/Kuthira vali dosa

Barnyard millet better known as Kuthira vaali in Tamil. It is low in glycemic index. The carbohydrate content in barnyard millet is quite low. Good source of highly digestible protein and is least caloric dense compared to other cereals.

It contains good amount of both soluble and insoluble fibre. It helps in preventing constipation. It is also gluten free.

Great source of iron. It helps to control blood sugar. High amount of lecithin which strengthen the nervous system.

In India cereal grains are not consumed during fast which make barnyard millet ingredient during fasting days.

Ingredients:

  • Barnyard millets….1 cup
  • Urad dhal……..1/4 cup
  • Fenugreek seeds…1 TSP
  • Salt to taste
  • Oil for dosa
  • Method
  • First soak the barnyard millet, fenugreek seeds and urad dhal for few hours.
  • Grind it into fine paste
  • Keep aside for few hours.
  • Prepare dosa.
  • Serve hot with sambar or chutney.
Categories
cooking Cooking Recipes diabetic recipe lunch box recipe

CAPSICUM FRY/ BELL PEPPER FRY

Capsicum is available in multitude of colors. Capsicum are called peppers,red pepper,green pepper,chilli pepper and bell pepper.

They are good source s of dietary fibre,Vit.E,B6,VitB9,Vit.K,folate,Maganese and potassium.

Red capsicum are sweeter than green capsicum.

The sweetness of capsicum is due to their natural sugars.

Ingredients:

  • Capsicum…….1 cup (cut into cubes)
  • Onion………….2 cut into small pieces.
  • Garlic……few pods.
  • Mustard…1/4 tsp
  • Urad dhal…1/2 tsp
  • Oil…2 tbs
  • Turmeric powder a pinch
  • Chilli powder…1/2tsp or porial powder
  • Salt as needed

Method:

  1. Put oil in a kadai.
  2. First add mustard seeds and when it splutters add urad dhal when it turns brown add onion.
  3. Add chopped garlic.
  4. Now add cut capsicum.
  5. Fry a little add turmeric powder and chilli powder or porial powder.
  6. Fry till it blends.

Serve with rice and sambar or roti.

  • Porial podi:
  • Red gram dhal….1/2 cup
  • Coriander seeds…1/2 cup
  • Cumin seeds………1 tsp
  • Fenugreek seeds..1/2 tsp
  • Red chillies……..5 nos( can increase or decrease accdg. to taste)
  • Dry roast and powder it.
  • Suggestion
  • Can use different colour capsicum
  • Can add tomorrow’s to it.
  • Can use left over fry with rice convert it as capsicum rice.
Categories
Cooking Recipes diabetic recipe traditional cooking vegan

RAGI DOSAI

Ragi is the king of millets .There are many varieties of ragi. This is a whole grain and is a staple in many parts of South India.

The health benefits of ragi:

  • Ragi is a whole which is gluten free.
  • It is rich in fibre that helps with weight loss and diabetes.
  • It is packed with calcium,good carbs,aminoacids and vit.D
  • Reverts skin ageing,battles anemia also relaxes the body.

This is a whole grain which means that it contains all three parts of the kernel, the bran,germ and the endosperm . So it retains all essential nutrients that are lost due to processing.

Because of its nutritional value it can be placed in the pinnacle of food grains.

Today I am going to share with you ragi dosa recipe.

Ingredients

  • Ragi flour….1 to 11/2 cup
  • Urad dhal…1/4 to 1/2 cup
  • Methi seeds…1 TSP
  • Oil…….1 TBS for seasoning
  • Mustard seeds…1/4 TSP
  • Urad dhal……..1/2 TSP
  • Onion …1 finely chopped
  • Green chillies….2 or 3
  • Curry leaves a few
  • Capsicum a small one finely chopped but it is optional.
  • Oil for making dosa.
  • Salt …..as needed
  • Preparation:
  • Soak urad dhal and methi seeds in water for few hrs.
  • Then grind it into a fine paste.

Method:

  1. First mix grounded urad dhal with the ragi flour with salt and make it in a dosa batter consistency
  2. In a kadai put oil when it gets heated add mustard seeds after spluttering add urad dhal.
  3. When urad dhal turns brown add chopped onions ,curry leaves and green chillies.If u are adding capsicum add it now.
  4. When it is done add it to the batter.
  5. Place a tawa when it gets heated pour a paddle if the batter and sprinkle oil.
  6. When it is done flip it on the other side too till it gets cooked.
  7. When ready serve it with sambar or chutney

Method..2

Can prepare dosa with ragi flour with curd or buttermilk alone and rest of the procedure is same.This is instant dosa.

But I prefer with urad dhal as it will be very soft.

Categories
cooking Cooking Recipes diabetic recipe lunch box recipe traditional cooking

Raw Mango Rice

image

Among variety rice raw mango rice is one such. An easy to do recipe also lunch box special. As this is mango season I thought of posting this one.

INGREDIENTS
Rice ……..150 gms
Turmeric powder a pinch
Red Chillies……..3 to 4
Grated green mango …..11/2 cup
Peanuts……..1 TBS
Curry leaves …….. a few
Bengal gram….1tsp
Hing
Salt as required.
Oil 3 tbs

METHOD
1.In a kadai add oil to it add mustard seeds when it splutters add Bengal gram dhal,urad dhal.
2.Then add red chillies,curry leaves when it turns brown add peanuts
3.Finally add grated mango and turmeric powder
4.Mix well.Finally add cooked rice to it.

Optional can add fried cashews.

Categories
Cooking Recipes diabetic recipe healthy recipes. traditional cooking

VAZHAITHANDU SALAD/BANANA STEM RAITHA

image

Vazhaithandu refers to banana stem or plantain stem. It is very healthy. There are lots of benefits if we eat banana stem.It is very effective against kidney stones. Provides relief for constipation.It is enriched with iron and Vit. B6.

Ingredients
*Vazhaithandu – 1cup
*Curd – 3/4 or 1 cup
*Chillies -1 or 2
*Curry leaves _ a few
*Oil – 1 tbs
*Urad dhal -1 tsp
*Mustard seeds – 1/2tsp

METHOD
1.First remove the skin that is outer ring of banana stem.
2.There are two ways to cut the stem.One cut in circles to remove the extra fibre.
The other one is to chop the banana stem and soak it in curd and you immerse a stick of a handle of the spoon into the curd mixture and circulate it. The extra fibre will come in the spoon.
3. Soak the chopped pieces in buttermilk or lemon juice to retain its color.
Two ways for preparing the salad.

One can eat this as a raw salad.
The other way is to cook the chopped banana stem in buttermilk for few minutes. Then add the seasoning to it.

Optional:

Can grind green chillies in 2 tbs coconut scrapings and mix in raitha.

Categories
Cooking Recipes diabetic recipe healthy recipes. traditional cooking vegetable cooking

Healthy Gothumba Dosai/ Instant wheat flour dosai

Wheat flour dosai also known as gothumba dosai is a common South Indian dosai. It is very easy to prepare.I have added soy flour, cabbage and kasuri methi to increase its nutritive value. Easy to prepare. serve hot or else it may become soggy.
Ingredients:

  • Wheat flour : 1 cup
  • Soy Flour: 1/4 cup
  • Green chillies:2 or 3 according to taste
  • Cabbage : Finely chopped 3 tbs.
  • Onion : 1 finely chopped
  • Coriander leaves:1 tbs
  • Kasuri methi: 1 tbs (dried fenugreek leaves)
  • curry leaves: finely chopped
  • Asafoetida: a pinch
  • Curd : 2 tbs (optional)
  • Oil
  • Mustard and dhal :1tbs
  • Salt : to taste

IMG_3414

Method

Mix wheat flour, soy flour and salt first.

Now add water to this mixture make as dosa batter without any lumps.

Heat oil and add the mustard and dhal when it splutters add green chillies,onion and curry leaves.when onion becomes transparent remove from fire add to batter.

Now add chopped cabbage , asafoetida,methi and chopped coriander leaves also.

Heat dosa tawa.Pour batter in a circular motion and smear some oil around it.

Now flip the dosa and cook for few seconds.

when done remove it.

If you want thick dosa add little water or if you want thin dosai add more water.

Serve hot with chutney.All my family members like this dosai very much you too try and let me know.

Can prepare this dosai even without adding soy flour.

IMG_3420