Jowar contains more fiber and protein than rice and wheat. Jowar is a good source of antioxidants.
Eating khichdi might aid in the body’s detoxification process, maintaining digestive balance and assisting in weight loss.
jowar is digested slowly, thus leading to maintained and stable blood Sugar levels. Being rich in fibre, Jowar gives a feeling of satiety, when consumed.
This is good low glycemic food,good for weight loss.
Ingredients:-
Jowar Grains -1/2 Cup
Sprouted Horse Gram (Channe ki Dal)-2 Tbsp
Oil- 2 tbsp
Mustard Seeds -1/2 Tsp
Jeera-1 Tsp
Turmeric Powder 1/2 Tsp
Salt -1/2 Tsp
Green Chillies-2
Chopped Ginger -1 Tsp
Asafoetida -1/8 Tsp
Mixed Vegetables ( Carrot, beans, peas and capsicum) -1 Cup
Chopped Coriander Leaves -2 Tbsp
Curry leaves- 10
Serving Size: 1 bowl
Procedure:
1. Soak Jowar grains for 15 hours and pressure cook adding 3 cups of water along with horse-gram for 20 mins.
2. In a pan add oil and temper mustard seeds, jeera, green chillies, ginger, asafoetida .
3. Add veggies, curry leaves and saute till they become soft.
4. Add salt, turmeric powder and and the cooked jowar with water and simmer for 10 minutes or till it becomes little dry.
5. Switch off when the khichdi is little soggy.
6.The water is absorbed once cooled.
7. Sprinkle coriander leaves and serve warm.
Nutritional Value Of Jowar khichdi –
Carbs-25gm
Fat-3gm
Protein-5 gm
calories-138 cal
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Jowar is one of the five top cereal crops in the world rich in protein, iron, and fibre. Jowar also has great antioxidants properties and is also gluten-free.
This recipe is easy to cook and nutritious. jowar upma is healthy due to its high fiber content, which aids digestion and promotes satiety.
This recipe is an ideal food to diabetic and celiac patients.
Ingredients
1.Jowar Seeds-2 cup
2.Onion, finely chopped- 1
3.Carrot, finely chopped -1
4.Green peas -1/4 cup
5.Roasted Peanuts -2 Tbsp
6.Ginger , grated-1 inch
7.Garlic , crushed-2 cloves
8.Green Chilli-2 chopped
9.Lemon juice-2 tsp
10.Turmeric powder -1/2 tsp
11.Rock Salt- as per taste
12.Black pepper powder-2 tsp
13.Oil -2 Tbsp
14.Water-4 cups
15.Coriander Leaves, finely chopped
Serving Size: 1 Bowl
Procedure:-
1. wash and soak Jowar pearls overnight or for at least 6 – 7 hours in water.
2.Drain the excess water. Place the Jowar into the pressure cooker along with 4 cups of water and salt.
3.Pressure cook for one whistle, turn the heat to low and simmer for about 10 minutes and turn off the heat. Allow the pressure to release naturally.
4.The Jowar will continue to cook in the pressure that exists in the cooker.
5.Open the lid of the pressure cooker, you will see the jowar pearls have chewy texture. So you will need to add a little more water and allow it to cook through for some more time.
6.Steam the vegetables and keep them ready to make the upma.
7.Heat oil in a saucepan over medium heat and saute the chopped onion, garlic and ginger for a couple of minutes until it is soft.
8.Once the onion turns translucent, add the peanuts and saute for another couple of minutes.
9.Now Add the steamed vegetables, turmeric powder, jowar, salt and black pepper. Adjust the seasonings to suit your taste.
10.Cover the pan with a tight fitting lid, reduce the heat to low and let Jowar Upma cook for about 5 minutes.
11.Turn off the heat and drizzle lemon juice over upma
12. Garnish with chopped coriander leaves and serve hot, with chutney(optional).
Nutritional Value Of Jowar Upma –
Carbs-15gm
Fat-3gm
Protein-3 gm
calories-99 cal
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This is Bottle Gourd Peanut (Sorakkai Verkadalai) Masala. A traditionally made Healthy and Tasty also known as Bottle gourd peanut curry. This is the perfect recipe with balance of flavors in our Bottle Gourd Peanut Curry recipe. This simple and easy vegan dish combines with the goodness of bottle gourd and the rich and nutty flavorful peanuts, creating a delightful and nutritious combination.
A wholesome and satisfying meal gives you many health benefits due to its nutritious ingredients. Such as – it is rich rich dietary fiber, minerals, vitamins, proteins and good fats. It is good in Weight Management, improves Digestive Health, good for heart health, also it gives you immunity system support and regulates blood sugar levels. Now let’s jump to the recipe.
To make Peanut powder masala – Firstly, heat a pan and Add 1 tsp jeera, some red chili and 1/3 cup ofpeanuts to the pan. Stir them till the peanuts are dry roasted nicely. Take them into a mixer jar.
After allowing all ingredients to cool down. Now, blend them and make a fine powder. Keep this powder aside for later use.
To make the Curry – Heat 2 tbsp oil in a pan. Once the oil get heated, add 1 tsp mustard seeds. Now, allow it to pop. Now, gently add green chilis and curry leaves, let them roast a little. After that, add chopped onions and sauté them over medium heat until they turn pink in color. Then, add chopped tomatoes and cook it for a while.
After that, Sprinkle ¼ tsp turmeric powder, slightly roast it and let mixture to simmer. Cook the mixture until it’s mushy.
Next add the chopped bottle gourd to the onion-tomato gravy, mix all together. Then sprinkle ¼ cup water and salt to your taste.
Now, Cover the pan and let the curry cook on a medium flame. At regular intervals, check the bottle gourd should be cooked nicely.
Once the bottle gourd is thoroughly cooked. Add the ground peanut powder into the curry. Now, mix everything together for 1 min, and then switch off the flame.
Your South Indian Sorakkai Verkadalai masala or Bottle Gourd Peanut Curry is now ready to be served. Enjoy it with roti of rice.
This is a Traditional Mor Kulambu (Buttermilk Curry). This easy and quick curry is very popular recipe in southern part of India, made with yogurt or buttermilk and various spices. It is primarily enjoyed for its delicious taste and flavors, and the uniqueness of Mor kulambu is made with veggies. These veggies are traditionally and commonly used in every where, that are okra(bhindi), pumpkin, brinjal, cucmber and bottle gourd It is not only quickly prepared, also gives you several health benefits like-
Probiotics, Mor kulambu is made up curd or buttermilk, which are the great sources of probiotics. Buttermilk has good bacteria that promote a healthy gut microbiota. Consuming foods rich in probiotics can help improve digestion and support overall gut health. This curry have cooling effects, especially during the summer. Mor kulambu also helps in weight management and provide you a feeling of fullness. Mor kulambu typically contains various spices and herbs and vegetables, which are rich in fiber, minerals, vitamins and antioxidants. These ingredients can contribute to boost your immunity.
Veggies – 1 cup (okra, tomato, brinjal) add as per choice.
Oil – 1 tbsp
Salt to taste
Method:-
To prepare dal rice paste: Take a mixer jar, add soaked dal and rice, green chilies, grated coconut and cumin seeds, coriander leaves, turmeric and ginger. Add a little water and blend till it become smooth paste. Keep it aside.
For cooking: Heat some oil in a pan, add all the chopped vegetables(except tomato), turmeric powder. Now, add some water and cover it. Let them cook 4-5 min on a medium flame or till all vegetables cook well. And keep veggies aside for a while.
To make the curry base: Take a mixing bowl, whisk the yogurt or buttermilk until smooth. Now, heat some oil in a kadhai or wok. Add mustard seeds, curry leaves and let it splutter. After that add dal rice paste in kadhai and mix all together well.
Now, add whisked curd/buttermilk into the kadhai. Combine the curd and mixture together as a base. After wards, add all cooked vegetables together along with chopped tomato. Let all material cook for about 3-4 min.
Your South Indian Traditional Mor Kulambu Curry/Buttermilk Curry is ready. Serve hot with rice or roti and enjoy the flavor of south Indian cuisine.
Macros of Mor Kulambu:-
Calories: 134 kcal
Protein: 3 g
Carbohydrate: 8.6 g
Fat: 8 g
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Rava dosai or sujji ka dosa is quick and popular variant of dosa from the South Indian dish.This is easy to make and require no grinding or fermentation.
It is quick and healthy dish,having a healthy nutritional balance.
Ingredients :-
1.Semolina/Rava -1 cup
2.Rice flour-1/2 cup
3. Buttermilk-1 cup
4.Onion-1 finely chopped
5.Coriander -2 tsp finely chopped
6.Green chilli-1 finely chopped
7.curry leaves-4-5 finely chopped
8.Ginger -1” grated
9.Cumin seeds-1/4 tsp
10.Salt as needed
11.Coconut oil or sesame oil -1 tbsp
12.water-4 cups
procedure:-
Firstly, in a large mixing bowl take 1 cup rava, ½ cup rice flour
Now add 1 cup buttermilk, 1 tsp salt and 2½ cup water.
whisk and mix well making sure there are no lumps.
further add grated 1 chilli, 1 inch ginger, 1 tsp cumin, few curry leaves, 2 tbsp coriander and 1 onion.
add 1½ cup water and prepare a watery consistency batter.
rest the batter for 20 minutes making sure the rava has absorbed water.
mix well making sure the batter is thin watery consistency.
Heat a non stick dosa pan on medium flame.
now carefully pour the dosa batter over very hot tawa
lower the flame and cook until the dosa turns golden and crisp.
Put few drops of oil on the top and let it cook for 2-3 minutes on one side.You will see the edges lifting off the pan.
finally, fold the dosa and serve rava dosa immediately with tomato chutney or coconut chutney.
Samai or little millet is a highly nutritious and fiber rich millet.This is very versatile millet that can easily replace rice in any given recipe.
Samai rice is rich in phosphorus, which helps in tissue repair and produce more energy after workout. It is good for weight loss,detoxification and good antioxidant.
This also helps in controlling sugar as it is low in glycemic index.
Ingredients-
Little millet- 1 cup
Coconut grated- 1/2 cup
salt-1/2 tsp
water-5 cups
Oil-1 tsp
Procedure:-
Wash and soak Little Millet/ Samai in enough water for 2-3 hours.
Drain all the water and grind it along with grated coconut and a little salt.
First grind little millet and coconut to a coarse paste without adding water and then add 1 cup of water to make a smooth paste.
Check the batter and grind it again adding the required water to get a very smooth paste without any grits
Heat the dosa pan well.
Keep the flame high.
Pour enough batter to cover the pan
Turn the pan around quickly so the mixture coats the bottom well without any holes.
Now simmer the flame completely and close the dosa with a lid.
Let it cook for 30 seconds,Then remove the lid and again cook in an open pan for another 30 seconds.
When the edges start lifting, dribble a few drops of oil around and ease the dosa out of the pan.
Now, serve the little millet dosa along with chutney.
Ragi idiyappam, a popular South Indian recipe made with ragi millet, is a healthier option. Idiyappam is generally made with rice flour. This is an ideal morning breakfast recipe and it is mostly shared with the spicy chutneys as the traditional and tastes equally good.
Everyone wants to consume wholesome, stomach-friendly meals. This Ragi Idiyappam dish is ideal for all such individuals and is always a hit with both children and adults. This is well-known by numerous names all across the world. Rice or Ragi noodles, string hoppers, idiyappam, and nool puttu (together with nool appam) are all available in Tamil.
Firstly, Heat the pan, add ragi flour to it, and roast it on medium heat until the flour turns aromatic. Transfer the roasted flour to the large bowl and keep it aside.
Add 1 teaspoon of oil and 1 teaspoon of salt to a container. Bring the water to a rolling boil, then pour it over the flour and stir with a spoon. Add water to the flour and stir to combine.
Allow the dough to cool a little. Oil your hands and knead for two minutes. There will be a non-sticky dough created.
Now take the idiappam mold and grease it with some oil. This will prevent the dough from sticking to the mold.
Let’s make ragi idiyappam by making a cylindrical-shaped dough and placing the dough inside the mold. Keep the remaining dough covered, or it will harden.
Tighten the lid and start preparing idiyappam on the greased plate by pressing in a circular motion. Then, stack the plates and place them inside the pot, and steam it for 15 minutes.
After that, you can serve ragi idiappam with coconut chutneys, spicy chutneys, etc.
