Masala Dosa

Do you know that the popular Dosa or Dosa is originated in Karnataka and most of the south Indian states have different versions of their own taste. In south india Dosa is consumed in breakfast, but if we look at its nutritional profile its a complete meal in its own. Its made up with rice & dal, comprises of carbs and protein which is the best combination to have with, and  traditionally its accompanied by Potato Filling, Coconut chutney – one of the healthiest fat and Sambhar – mixture of veggies in dal. This makes Dosa a perfect meal option anytime.

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Phulka Roti

Roti, or the Indian bread is an inevitable part of our life, unlike the other breads made of plain flour, we make the roti from wheat flour and that also from local atta mills, that makes sures the fibers are retained and will never trouble our stomach. Don’t forget to apply ¼ tsp of pure ghee (preferably cow’s ghee) that will make the brains work as carbs with healthy fats are the food for brain. So want to work in the office with sharp mind add ghee to your roti. Lets see how to make soft and yummy Rotis.

Preparation time: 7-10 mins
Cooking time: 7-8 mins
Serves: makes 6 thin rotis

Ingredients:

Wheat flour: 1 cup
Oil: 1 tsp (few drops for kneading)
Water: as required

Process:

  • Take wheat flour in the bowl and add oil to it, mix the oil without adding water.
  • Now slowly slowly add the water and knead the flour.
  • Bind the flour while kneading it and sprinkle some flour on it if required.
  • Now give it rest for 5 mins. If you feel that flour is a bit hard, then sprinkle a tbsp of water while keeping at rest.
  • Now apply oil on your palm and again knead the flour till smooth.
  • Divide the flour into 6 equal portions.
  • Take one ball and roll out roti of approx 5” diameter.
  • On a hot griddle roast the roti on opposite side first (the another side of rolling)
  • Change the side before the brown dots appear, for this side roast till brown dots appear and gets cooked properly, then with the help of tongs keep the roti on flame the uncooked side.
  • If the roti would be rolled equally then it should be able to puff up.
  • Apply a ¼ tsp of ghee and serve hot with Veggies & Dal.

To make the wraps and store

Don’t allow the roti to cook completely on both the sides, just lightly roast till light brown dots starts to appear. Let it cool and this rotis can be stored in refrigerator for 7-10 days in air tight container.

Nutritional value: per Roti

Energy: 75 cal
Carbs: 12 g
Protein: 1.5 g
Fat: 2.3 g

Upma

Do you know semolina is a part of wheat only? It is produced by removing the outer shell of the wheat, it owns many wonderful properties like it is very low in sodium, cholesterol and saturated fats. And it is good source of selenium mineral, which is antioxidant and plays active role in regulating active thyroid hormone, meaning semolina can control the fat storing mechanism in body. We can eat semolina in many ways – from pasta to porridge, let’s see a popular south Indian breakfast – Upma.

Preparation time: 5-7 mins
Cooking time: 10 mins
Serves: 4

Ingredients:

Semolina: 1 cup
Onions: 1/2 cup
Chana dal: (split Bengal gram) 1 tbsp
Urad dal: (split black gram) 1 tbsp
Salt: 1 tsp
Mustard seeds: ½ tsp
Green chillies: ½ tbsp finely chopped
Curry leaves: 4-5
Oil: ½ tbsp
Ghee: 1 tsp
Butter milk: ½ cup (optional)
Fresh coriander leaves: to garnish

Process:

  • Dry roast semolina for 5-7 mins or till it leaves aroma and started to change the colour. This process is very important in order to avoid lumps. Keep aside to cool down.
  • Soak chana dal in warm water for 5-7 mins.
  • Now heat the oil in pan and add mustard seeds, when seeds start to crackle add urad dal and roast it on med heat, aft a min add curry leaves, green chillies, and onions.
  • When onion turns translucent add chana dal, salt and 3 cups of water.
  • Bring it to boil, once boiled add semolina and mix well.
  • Now add buttermilk and Let it simmer on low flame for 2-3 mins.
  • Just add a tsp of ghee and mix well it will enhance not just the aroma and taste but it also lowers the glycemic index of the dish.
  • Garnish with fresh coriander leaves and serve hot.

Nutritional value: (per portion)

Energy: 166.6 cal
Carbs: 29.4 g
Protein: 4.3 g
Fat: 3.43 g

Healthy Undhiyu(mix vegetable)

This gujarati mix vegetable is really very delicious and nutritious, but it’s our way of cooking made it unhealthy, traditionally it’s made by frying all the veggies and vadi and mix it up, so let’s change the way, make it healthy, omit all frying procedure replacing by steaming. And nourish ourselves with the vital vitamins provided by these green veggies.

Preparation time: 15-20 mins
Cooking time: 30 mins
Serves: 6

Ingredients:

Brinjal: 100 g
Potato: 100g
Yam: 100 g
Fresh fenugreek leaves: 50 g
Double beans: 50 g
Broad beans: 50 g
Fresh green grams: 50 g
Green peas: 50 g
Bengal gram flour: 1 cup
Green garlic (fresh): 50 g
Fresh coriander leaves: 2 cups finely chopped
Fresh coconut: 1/2  cup grated
Salt: 1-2 tsp
Chilly garlic paste: 1 tbsp
Turmeric powder: 1 tsp
Red chilli powder: 1 tsp
Coriander cumin seeds powder: 1 tsp
Oil: 4 tbsp
Soda bi carb:  ¼ tsp
Lemon juice: 2 tsp
Sugar: 1 tbsp

Process:

  • This process is done in various stages first we will make the stuffing masala, then the fenugreek dumplings, then potatoes & yams and finally will cook the beans with assembling all the veggies.
  • So let’s start with the stuffing, take grated coconut and fresh coriander leaves in a bowl.
  • Add 2 tsp of chilly garlic paste, salt, lemon juice, coriander cumin seeds powder, and sugar and mix well. Keep it a side.
  • Now in another bowl take Bengal gram flour, finely chopped fenugreek leaves, 1 tsp ginger garlic paste, a tsp of oil, soda bi carb, salt and mix well. Now make small dumplings out of it and steam cook in the steamer or bake in microwave, you can also cook them over the boiling water in the vessel, once cooked keep it aside.
  • Now similarly steam cook the potatoes and yam, they should be chopped in to big pieces and sprinkle some salt over them.
  • Then take the brinjals, just make a slit and stuff the coriander masala inside. Steam cook the stuffed brinjals.
  • Now heat the oil in a pan, add a pinch of asafoetida, and fresh green garlic, then add chilly garlic paste ,turmeric powder ,salt , and beans likes broad beans, double beans, green peas, green grams and mix them , sprinkle half cup of water and let the beans cook.
  • Once the beans get cooked then add the veggies one by one , Sprinkle the coriander masala over the veggies and mix well ,cover and simmer for 5-7 mins.
  • Aroma of veggies will be mixed with each other and form a delicious and nutritious dish.
  • Garnish with fresh coriander leaves and serve hot.

Nutritional value:

Energy: 216.06 cal
Carbs: 24.15 g
Protein: 9.44 g
Fat: 9.1 g

Chilkewali Mung Dal

Mung – the green gram is the lightest among all the legumes (for our stomach, of course! ). There are certain amino acids provided by only legumes which don’t exist in the milk protein, and mung like all the legumes contains fibers that helps combating cholesterol and stops accumulation of fat on the stomach. This time I have experimented dal for it’s with skin variety which generally used in khichdi. This Punjabi style dal is spicy too. So enjoy this healthy dal with steaming rice or phulka rotis.

Preparation time: 5 mins
Cooking time: 15 mins
Serves: 6

Ingredients:

Green gram dal: 1 cup
Green chillies: 2-3
Ginger: 1” piece
Garlic: 2-3 cloves
Salt: as per taste
Turmeric powder: ½ tsp
Cumin coriander seeds powder: 1 tsp
Punjabi garam masala: 1 tsp
Tomatoes: ½ cup finely chopped
Oil: 1 tbsp
Dried fenugreek leaves: 1 tsp

Process:

  • Wash the dal and pressure cook the dal with 3 cups of water.
  • Once cooked, don’t whisk it; just mix it retaining the texture of the dal.
  • Now add half cup of water, salt, turmeric powder, cumin coriander seeds powder, green chillies, and bring it to boil.
  • Pound the ginger and garlic into paste and keep aside.
  • Once dal is boiling, off the heat. In another pan heat oil for tempering.
  • Add mustard seeds, when seeds start to crackle add ginger garlic paste, dried fenugreek leaves, tomatoes and stir well.
  • Once tomatoes get soft, add red chilli powder, Punjabi garam masala powder, cumin coriander seeds powder, and mix well.
  • When the oil separates from the gravy, add the dal, fresh coriander stems and simmer for 5 mins. (separate the stems from the coriander leaves and add them into simmering dal, this will enhance the aroma of the dal)
  • Garnish with fresh coriander leaves and serve hot with steamed rice.

Nutritional value:

Energy: 122.12 cal
Carbs: 17.6 g
Protein: 7.2 g
Fat: 2.5 g

Mung Dal Dry(microwave)

Don’t like dal in the liquid form?? Don’t worry, still you can enjoy the goodness of dals, try out this healthy recipe, and have the power of protein.
It is very easy to make, so Men out there – you can make it when wives are absent. students abroad, you can also enjoy tasty and nutritious food made easy.
Dal in the dry form goes well with the curries and rice / roti. You can make rolls  by stuffing this in the roti. Or just have it as it is , as I like it the way.

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Drumsticks in Spicy sour gravy

Grows best in the dry and sand soil, drumstick tree is native to southern foothills of Himalayas and grows best at south India, middle east, coastal area of Africa, India, Mexico,  Malaysia, Indonesia, and Philippines.

Drumsticks have immature green pods, mature seeds, flowers and leaves that can be eaten for health benefits. The immature pods are boiled and made into soups or prepared veg.  The pods are having excellent nutritional profile as its significant source of beta carotene, vitamin c, protein, iron, potassium, calcium, and phosphorus. Lets prepare drumsticks in spicy sour gravy.

last but not to least this veg is extremely low in calories,, so if fat loss is your goal, make it to your dish!!

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Khaman Dhokla

Ask anyone about Gujarati snack and the first name comes out is “Dhokla”, yes it has become synonym to a Gujarati snack, it would be rarely any Gujarati who doesn’t like dhokla. Jokes apart do you know that Dhokla is not just tasty but nourishing too!!  The main ingredient is Bengal gram flour  – a good source of complex carbohydrates and protein, plus we add tempering to it  hence add good fat and fibres too.

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Pindi Chole

High in minerals like phosphorus, calcium, zinc  and manganese, chick peas are one of the ancient cultivated legume. Being India the largest producer of chick pea, no surprise, chole is one of the most popular dishes of Indian cuisine. If we look at the nutritional profile, it contains high amount of folate, approximately 100g of chick peas can provide 43% of RDA. It is also rich in dietary fiber, hence lower cholesterol and lower the risk of heart attack. Lets savour the taste of pindi chole.

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French beans with Dumplings

This bean has many names, in Europe you will find it as ‘runner beans’, in US its ‘string beans’ and French beans or green beans in India. this bright green crunchy French beans can help you a lot to lose fat, as its very low in calories yet very very much nutritious, just one cup(approx 125 g) can provide you 25% of daily requirement of vitamin K, approx 20% of vitamin c and manganize and 15% of vitamin A, potassium,  dietary fiber, and folate.  Vitamin k helps to  maintain bone density,  all the minerals helps you burn the food as fat and not turn into fat, and vitamin c boosts up immunity. It also contains lots of antioxidants which keeps us young and energetic. You can eat French beans raw, stir fried, or boiled. Lets see today the indianized version of it, to make a complete meal , I have added dumplings made from gram flour to it. This addition of protein will make this veg a complete meal in itself.

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