

Soy is full of polyunsaturated fats,proteins and omega 3 fatty acids.They are also rich in calcium and iron while providing no extra sugar or sodium to the body. It enables faster muscle building and metabolism.Soak 1 cup of soya chunks in 21/2 cups of boiled water and then rinse them in cold water after they soften.
Ingredients
Can deep fry but I fried in non-stick pan.Can serve with rice or roti.
I have shared many KEERAI recipes.
Today it is KEERAI kulambu.
Ingredients:
Oil……1 TBS
Garlic….4 pods
Green chillies….2 to 3
Shallots…….10
Tomato……1
Keerai…..350 gms
Sambar powder…..2 TSP
Salt as needed
Turmeric….1/2 TSP
Mustard seeds….1/4 TSP
Urad dhal….1/2 TSP
Cumin seeds….1/4 TSP
Red chillies….2
Toor dhal..cooked 1 cup
Curry leaves…..few
Method:
In a pan add 1 TBS oil.add mustard seeds when it splutters addurad dhal.
Add cumin seeds, add red chillies,curry leaves.
Now add the seasonings to the gravy.
Among curry varieties this can be used for both rice and roti.
Ingredients
Bottle guord.,…500 gms
Tomato……1 1/2 cup
Cumin seeds …….1/2 TSP
Red chillies……… 2
Coriander powder….3 TSP
Oil…..3 to 4 TBS
Salt as needed
Turmeric powder 1tsp
Oil……50 ml
Red chilli powder…..1 TSP
Saunf……1tspcurry leaves
Green chillies…2
Pepper powder….1/4 tsp
Curry leaves a few
Coriander leaves….a few
Method
In a kadai put oil.
Add mustard and saunf fry a little.add redchillies
Add curry leaves then chopped tomatoes and saute it.
Little water and add bottle guord and salt and allow it to cook.
Add turmeric powder,chilli powder, coriander powder and a little pepper powder.
When done remove from fire and serve with roti or as a side dish for rice.
Beans parupu usli is a traditional recipe. This is common in Tamil brahmin house.We can use cluster beans and banana flower too.This is served for festivals and for auspicious functions. Vegetable is cooked with crumled soft dhal.
Soak Dal’s for 2 hrs
Ingredients:
Method
Serve with rice and curry.
Among porial varieties this is one.Easy and simple.
Ingredients:
For grinding;
METHOD
Now add chow chow and add little water to it
When it gets cooked add the grounded masala.
I have added little water. If you don’t want to add water can grind without water.
And mix well till it blends well.
Serve with rice and kulambu.
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:
Method:
Serve with rice and sambar or roti.
Sweet potato is rich in antioxidant . It is rich in Vit. A .Also have a medium to high glycemic index.
Cooked sweet potatoes are relatively high in fiber. These are composed of carbs. Excellent source of Vit.C., potassium and a decent source of VitB6,Bit.B and Vit.E. This prevents Vit.A deficiency .
Sweet potatoes are very nutrious.
Ingredients:
Method
Serve with rice and kuzhambu.
Can add chilly powder instead of green chillies after cutting it into round pieces before boiling.
Carrot is a root vegetable usually orange in Color though purple,black,red,white and yellow is available.
It contains high quantities of alpha and beta carotene.It is also a good source of Vit.K and Vit.B2 and many minerals.
Ingredients
Method
Serve with rasam or sambar or curd rice.
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
For powder
Dry roast these ingredients and powder it.
Method
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.