Sweet potato upma (Sihi genasina usli) recipe

Sweet potato rich in carbohydrate and starch.Sweet potato upma can be used as snack.Because of sweet taste it will be children's favourite.It is very easy to prepare.It takes minimum time to cook.
Required ingredients
Sweet potato:4-5
Grated coconut:1/2 cup
Oil:4 tsp
Black gram dal:2 tsp
Mustard seeds:1/2 tsp
Broken red chilly;1
Curry leaves:1 twig
Salt;1 tsp
Jagger:1 tsp
How to prepare sweet potato upma

• Wash and chop sweet potatoes in to small pieces.
• Heat oil in a pan.Add mustard seeds,black gram dal,red chilly.When they splutter add curry leaves,chopped sweet potatoes,little water,salt and jaggery.
• Close the lid.Mix once in a while till it cooks completely.
• Add grated coconut,mix well.Serve Hot.

Banana Parata recipe

Banana parata is prepared by mixing wheat flour with mashed banana.This parata will be soft , sweet and rich in fibre.for small kids this parata is best.We can give it to their lunch box.With out any side dish also they will eat.While preparing the dough no need of adding any water.With banana it self we have to prepare the dough.If you have less number of banana or if you don't want more sweet you can reduce the number f banana and add water.You can cook both sides on tava or you can puff like pulka on direct fire.

Required ingredients
Wheat flour:3 cups
Well riped banana;4
Salt:to taste
Ghee
How to prepare banana parata.

• Mash the bananas of put them in mixie. after removing the peel.Add salt.
• Slowly add wheat flour and knead,till you get the consistency of chapati dough.It should be soft but should not stick to your fingers.
• Make small balls of the size of lemon.
• Roll them in to thin circles with the help of roller.You have toss wheat flour to prevent sticking.
• Put it over pre heated tava.Cook on both sides or cook on side and put directly over the fire to puff.



Banana parata

• Apply ghee over hot parata.

Palak green rice recipe

Palak or spinach is known leafy vegetble rich in iron ,calcium and vitamines.We can prepare many delicious preparations by using this.One among them is palak green rice.It is very easy preparation and healthy too.This can be used as breakfast or snack.No need of adding any sidedish.

Required ingredients
Rice:2 cups
Grated coconut:1 cup
palak/spinach:1 bunch
Onion(chopped):2
Salt;to taste
jaggery:to taste
Tamarind:a pinch
Red chilly:1
Termeric powder
For tempering-Oil:2 tsp
Mustard seeds:1/2 tsp
Blackgram dal:2 tsp
Broken red chilly;1
Curry leaves
How to prepare palak green rice

• Wash and cook palak with minimum water.After cooling grind grated coconut,cooked palak,salt,tamarind,red chilly and jaggery.
• In a pressure cooker pan heat oil.Add mustard seeds,blackgram daland broken red chilly.When they splutter add curry leaves andchopped onionsAnd fry for a minute.
• Now add palak paste,Add washed rice and fry for two minutes.
• Add 4 cups of waterand close the lid.
• Pressure cook for 2 signals.
• Open the lid when the pressure releases its own.Mix well,Serve hot.

Green gram sprout(hesaru molake) upma

First we will discuss regarding the qualities of sprouted green gram.Sprouts are rich source of protein.They contain Vitamin A,B1,B2,starch,potassium,calcium,,nitrogen,iron,niacin,Vitamin C.We can use these sprouts raw it self in salads etc.Those who cannot able to digest raw can prepare this delicious upma. Even for bachelors this will make a nice breakfast with minimum ingredients . Toget green gram sprouts we have to soak green gram in cold water for 6-8 hours.Always select organically grown green gram.Once you soak in water it will expand it size four times by absorbing water.If you soak in the morning evening or at night drain the water.But it should be wet.
Next morning you will get sprouts.Some people suggest to hang the gram  tied in a  cloth.By doing so you will get good sprouts.But for green gram just draining water after soaking is enough to get good sprouts.This upma can be used as snack or breakfast or a side dish with rice,chapati or dosa,roti etc.Any form if you take it is good especially for growing children,pregnant ladies.

Required ingredients
Green gram sprouts: 1 cup
Salt:to taste
Jaggery(optional):to taste
Grated coconut:4 tsp
Oil:2tsp
mustard seeds:1 tsp
Black gram dal:3 tsp
Broken red chilly:1

Green gram sprout upma

Curry leaves.
How to prepare greengram sprout upma

• Fist cook green gram sprouts in pressure cooker or directly.While cookig don't add salt or jaggery,because if you add salt cooking will be delayed.
• Heat oil in a pan,add mustard seeds.blackgramdal,broken red chilly.
• When they splutter  add curry leaves,cooked sprouts.Add salt and jaggery.When it is completely absorbed add grated coconut and mix well.Green gram sprout upma is ready to serve.
•    

South Indian side dish Avial recipe

Avial is one of the famous side dish of Coastal Karnataka and some parts of Kerala.This suits best with rice.But we can use it with chapati ,roti,dosa etc.In this we can use all vegetables.It resembles like majjige huli or melara.It will be more thick than the usual sambar or melara.It is highly nutritious because it contains the goodness of all vegetables and rich in fibre.In this we have cut the vegetables lengthwise,1/4 inch width and 2-21/2 inch long.We can use any vegetable like drumstick,bitter gourd,carrot,,beans,ridgegourd,bottlegourd ,pumpkin,brinjol etc.
These vegetables will be mixed with coconut gravy.
Required ingredients
Chopped vegetables:4-5 cups
Green peas:1/2 cup
Salt:to taste
Grated coconut:1 cup
Cumin seeds;1 tsp
Green chilly:1
Turmeric powder: a pinch
Butter milk:1 cup
For tempering:oil:1 tsp
              Mustard seeds
              Broken red chilly
              Curry leaves
How to prepare avial

Avial

• Cook all the vegetables and green peas by adding salt.
• Grind grated coconut with turmeric powder,cumin seeds and green chilly to form smooth paste by adding sufficient water.
• Add butter milk to the cooked vegetable and boil it.
• When it starts boiling add coconut mix.Add water if required.It should be thicker than the usual sambar.
• Boil for one minute and put off the fire.
• Heat oil in a pan.Add mustard seeds and broken red chilly.When they splutter add curry leaves and pour it over avial.

Rice noodles upma(shyavige oggarane) recipe

I have explained the preparation of South Indian Rice noodles.We can prepare a very delicious upma by using this noodles.those who don't like plain noodles they can have this upma.This is very easy preparation.If you have excess noodles then you can try this.

Required ingredients

Rice noodles:3
Onions(finely chopped):2
Grated coconut:1/4 cup
Oil;2 tsp
Mustard seeds;1/2 tsp
black gram dal:2 tsp
Broken red chilly:1
Ground nuts:4 tsp
Curry leaves:2 twigs
Salt:pinch
How to prepare noodles upma

noodles upma

• Cut the noodles in to small pieces.
• Heat oil in a pan.Add mustard seeds,black gram dal,red chilly,ground nuts.
• When they splutter add curry leaves ,chopped onions and fry them till they become transparent.
• Add noodles,and mix well.
• Add little salt to grated coconut and add it to the noodles.
• When it becomes hot put off the fire and serve hot.

Rawa(semolina) idly recipe

Rawa idly is also one of the famous south Indian break fast.It can be prepared in two methods.In one method black gram dal is used for fermentation.Instead of rice rawa is used.In this method fermentation is required for 8-12 hours.In another method curd is used and no need of fermentation.According to our convinience we can try these.

Type  one

Required ingredients
Small rawa(semolina):2 cups
Black gram dal:1 cup
Salt:to taste
Method

• Wash and soak black gram dal for 2-3hours
• Grind it to form smooth paste by adding sufficient water.
• Fry rawa(semolina) in a thick bottomed pan.Add it to the black gram dal batter when it is warm it self.
• Add water if required.Add salt,mix well.
• Keep it for fermentation.
• After fermentation pour it to idly container and steam cook for 20-30 minutes.
• Serve with chutney or sambar.

Type two

Required ingredients
Rawa(small):2 cups
Curd:31/2 cup
Grated coconut:1  cup
Grated carrot:1
Ginger(chopped):1inch size
Coriander leaves
Salt:to taste
Method

• In a thick bottomed pan fry rawa till you get good aroma.
• Transfer it to a big vessel.Add chopped ginger,coriander leaves,grated carrot,coconut salt and curds.Mix well.
• No need of keeping for fermentation.
• Pour to idly container and steam cook for 20-30 minutes.
• Serve hot with chutney or sambar.

Pongal recipe

Pongal is the special preparation prepared during Sankranti. Usually for festivals sweet pongal is prepared.Another variety is prepared for break fast.Sweet pongal preparation already explained.Main ingredients for pongal are rice and green gram dal.We can prepare it with the help of pressure cooker.Here rice and dal should be well cooked.
Required ingredients
Rice:1 cup
Green gram dal:1 cup
Onion(chopped):1
Turmeric powder
Grated coconut:1/2 cup
cumin seeds:1/2 tap
Pepper:1 tsp
Ghee:2 tsp
Salt:to taste
Coriander leaves
How to prepare pongal

• Fry green gram dal till you get good aroma.
• Heat ghee in a pressure cooker.Add cumin seeds.When they splutter add chopped onions and fry till they become transparent.
• Wash and put rice and dal.Add 5 cups of water.
• Add salt,powdered pepper and grated coconut and mix well.
• Add coriander leaves and close the lid.
• Pressure cook for three signals.Open the lid when the pressure releases by its own.
• Mix well,Add one spoon of ghee and serve hot.

Sorekai(bottle gourd)halwa recipe

Sorekai or bottle gourd is very good vegetable for all ages.We can prepare a very delicious halwa by using bottle gourd.With minimum ingredients this halwa becomes very tasty,we can keep this for 8-10 days out side refrigerator.Cooking time is also less.For surprise guests or for festivals we can prepare this.Bottle gourd contains more water.After cooking it will reduce almost half.usually for other sweets sweet should be double quantity.Here equal amount is enough.

Required ingredients
Bottle gourd(Grated):4 cups
Jaggery:2 cups
Cardamom powder:1 tsp
Ghee:4 tsp
How to prepare bottle gourd halwa

Bottle gourd halwa

• Take grated bottle gourd in a thick pan and heat on low flame.
• Allow it to cook with its own water .No need of adding any extra water.Once in a while we have to stirr to prevent sticking.
• Once the vegetable is cooked completely add jaggery and stirr continuously.
• Add ghee when ever required.
• Stirr continuously till jaggery absorbs and it becomes a lump and start separating from the sides of pan.
• Add cardamom powder and mix well.
• Put off the fire.After cooling transfer the content to air tight container.

Carrot payasa recipe

As we know carrot is the rich source of many nutrients.If you take carrot in any form it is good for your body.We can prepare a delicious healthy payasa with carrots.Here we can use milk or coconut milk according to our taste and convenience.Usually I prefer coconut milk.If you add milk then it s called 'Kheer'.I add jaggery for sweet.For milk jaggery is not matching like coconut milk.We can grate or finely chop carrots.While boiling payasa looks very thin and watery.Once it cools it becomes thick.

Required ingredients
Carrot:6-8
Fresh coconut:1
Jaggery:to taste
Cardamom powder:1 tsp
Ghee:1 tsp
Cashew and raisins
How to prepare carrot payasa

• Grind grated coconut with sufficient water and extract thick coconut milk.Again add little water and extract thin coconut milk.
• Wash and grate or chop carrots.Cook them with thin coconut milk till they become soft.
• When it becomes cool,grind in a mixie.
• Transfer the content in to a big vessel.Add jaggery and boil it.(If it is too thick we can add water/thin coconut milk).
• When jaggry completely dissolves add thick coconut milk,cardamom powder and boil it.
• When you get one to two bubbles put off the fire.
• Fry cashews and raisins in ghee and pour over payasa.

Vegetable pulav recipe

Pulav ready to serve

Vegetable pulav is prepared in many ways.Actually it is very easy preparation.We can prepare it with the help of pressure cooker.If you don't like that method we can prepare with pan.Only thing we should remember is rice should be cooked correctly.We can cook rice separately and then we can add it.Now a days many pulav mixes are available.But you can prepare by your own healthy way.You can crush the masala or directly you can add according to your taste.In pulav rice Will be mixed with almost equal amount of vegetables.So it is good for lunch box,for bachelors. According to me no side dish is required for pulav.If you want you can mix it with cucumber salad or potato salad or any side dish of your choice.According to your taste you can increase the number of spices.According to your taste you can chop vegetables lengthwise or small pieces.

Required ingredients

Basmati rice: 2 cups
Onion:(chopped )1
Carrot(chopped):2
Beans(chopped):10-12
Green peas:1 cup
Cinnamon:1 inch size
Clove:6-8
Cardamom:4 cloves
pepper:10-12 grains
Cumin seeds:1/2 tsp
Coriander leaves
Oil:2 tsp
Ghee:2 tsp
Salt:to taste
How to prepare vegetable pulav

• In a pressure cooker pan heat oil and ghee.Add cumin seeds.
• When they splutter add chopped onions and fry till they become transparent.
• Add chopped vegetables,green peas and fry for 1 minute.
• Wash and add rice to it.Fry till it becomes white.
• Add exactly four cups of water ,add salt and stirr till salt dissolves completely.
• In a small pan heat the masalas till they become warm and make powder of it.
• Add this powder to pressure cooker and mix well.
• Add coriander leaves and close the lid.
• Cook for  two signals and wait to release the pressure.
• Open the lid ,mix well and serve hot.

Drumstick soup recipe

Drumstick is rich source of iron.It eases constipation.It is good for pregnant woman.Drumstick fruit ,leaves, flowers are useful for recipes..We can prepare sambar,palya,chutney etc.We can chop drumstick leaves and mix with wheat flour while preparing chapati.It is highly nutritious and tasty.Drumstick soup can be prepared with drum stick 0r drumstick leaves.

Required ingredients

Drumsticks:4 or drum stick leaves:1 fist
Green gram dal:2 tsp
Cumin seeds;1/2 tsp
Pepper powder: to taste
Salt:to taste
coriander leaves
Coconut milk:25 ml

How to prepare drumstick soup

• Fry green gram dal till they turn golden colour.
• Cut drum sticks in to small pieces.
• Cook drumstick/leaves with fried dal .
• Grind them in mixie and filter it.
• Transfer them to a vessel.Add coconut milk,salt,pepper powder,cumin seeds and boil it.
• Add coriander leaves and serve hot. 

Carrot soup recipe

 Every body knows regarding carrots.Carrot contains iron,calcium,carotene,Vitamin B,C,D,niacin,folic acid,potassium etc.They are rich source of fibre ,that are soluble and some insoluble will make the stool bulk..These soluble fibres helps to reduce Harmful blood cholesterol level.carrot reduces the uric acid level and helpful in nephritis.With all these good qualities carrot helps us to keep healthy.If we take carrot in any form either raw or cooked it is well and good.Now it is raining heavily.So let us prepare hot carrot soup.

Carrot soup

Required ingredients

Carrot:4
Potato: 1(small)
Milk/Coconut milk:25ml(optional)
Salt:to taste
Pepper powder:to taste
Butter(for over weight persons it is not recommended)
Coriander leaves

How to prepare carrot soup

• Finely chop carrot and potato.Cook them very soft.(with pressure cooker)
• Grind them to form smooth paste.
• Add sufficient water so that it should have the consistency of soup.Add milk/coconut milk,salt,pepper powder and boil it.
• If you want you can add a pinch of asafoetida to reduce the gas formation due to potato.Add coriander leaves.
• put off the fire.Add butter and serve hot.

South Indian famous break fast idly recipe

Idly is one of the famous breakfast of South India.It is very light food and low in calorie.Idly usually suits for all age group because of its easy digestible nature.No oil/ghee is used while preparing.It is a steam cooked preparation,so it is good for over weight persons(in limited quantity).No oil/ghee is used while preparing.It will be very soft and served with sambar and chutney.In traditional method black gram dal is used to prepare it.Depending upon the climate it should ferment for 8-12 hours.In traditional method  for one part of rice half part of dal is used to get soft idly.If you use that dal you may get gas formation.With less amount of dal also we can get soft idly.Always use organically grown dal and rice.If it is having outer cover then it is well and good.
In our area  this idly batter will be poured to a special type of container prepared with banana leaf!!After washing banana leaf make it soft by holding on fire.Then roll it round and tie the one end with a small thread.Now the container is ready.If you pour the batter in that and idly is prepared then the idly will have the unique smell of banana leaf and taste will be more than the ordinary idly.Here it is called as 'moote'.One more varity of container is prepared by sewing jack fruit leaves.Idly prepared in these  containers will taste heavenly.For these type of idly rice and dal ratio should be 2:1.

Required ingredients

Rice:3 cups
Black gram dal:1/2 cup
Salt:to taste
Rice flakes(avalakki):1 cup

How to prepare idly

• Wash and soak rice and dal separately for 3-4 hours.To get better result soak rice in hot water.
• Grind black gram dal in to smooth paste.It should be thick.
• Grind rice in to coarse paste by adding sufficient water.It should not be too watery.
• While grinding rice you can add washed  rice flakes.
• Mix both batters in a large vessel so that it should not be more than half.(there should be space for fermentation.)
• Add salt.Here one important thing is while pouring salt if t is floating on the batter means the indication of perfectness.
• Keep it for fermentation for 8-12 hours.In cold climates keep the batter in warm room/warm place for better result.
• After fermentation again mix well.Pour them in to idly container.
• Steam cook for 30-45 minutes.
• Serve hot with chutney or sambar.

Diet to reduce over weight

Health is wealth.But now a days so many health problems are affecting human beings.One of the major reason for major health problems is over weight.Now a days it is common problem for children as well as adults.Health problems related to over weight are high blood pressure,increased cholesterol,diabetes,arthritis and depression.

Factors or reasons for over weight are-

Hereditary
Hormonal imbalance
Sedentary life style
Stress
And over eating.
Among these reasons over eating is the main reason for over weight.
      Our body requires energy and is measured in calories.Our body weight has direct relation with the amount of calories  that we take as food and the amount of calories we burn in the form of physical activities of day.If our weight remains constant means we are taking same amount of calories that we burn each day.If we starts gaining weight means it is the indication that our calorie intake is more than the number of calorie we burn in our daily activities.
In olden days people used to eat for maintaining good health.They used to follow dinacharya,rutucharya and live long with out any illness.It is clearly explained in Ayurveda that''annat jayate buddhi''.That shows that food has direct role over mind.Sathvik ,rajasik and tamasik three types of food are explained in Ayurveda.Among them sathvik is the best food and tamasa is the rejected food. Now a days what we are using canned foods,frozen foods .junk foods all are tamasa in nature.  Usually we eat for taste and not for good health.We get tempted with high calorie food stuffs like fried items,junk foods etc.These food stuffs are high in fat,sodium and sugar.They does not contain any nutrients our body needs to stay healthy.Excess fat in these food stuffs accumulates in our body and we gain weight and could become obese.More weight we gain more we will be at high risk of serious chronic illness like heart diseases,diabetes,arthritis,fatty liver.High level of sugar  makes our metabolism under stress and pancreas secrets  high amount of insulin to maintain normal blood sugar level.High level of sodium  causes negative effect on renal function  .It may lead to kidney  diseases.

How to reduce weight

Here we have to follow two steps
1.Reduce the number of calorie intake.
2.Increase the number of calorie we burn through physical activity.
We gained weight slowly.So it should reduce slowly.Sudden weight loss is not good for our body.Now a days gastrectomy,liposuction are the method to reduce  over weight But this is not possible for all people.Here are some tips to reduce weight and one sample diet chart.This is for information. you can consult Naturopathy centers like Hasanadka Wellness Centre for more guidance.
1.Always use fresh and organic food stuffs.
2.Drink 2-3 litres of water/ day.
3.Avoid high calorie food stuffs like-non vegetarian food,oil fried,milk products likecurd,butter,cheese.ghee,ice cream,sweet etc.
4.Avoid bakery food .
5.Use plenty of fresh fruits and vegetables.They are low in calorie.They will give the feeling of full stomach.They are rich in fibre and high anti oxidants(vitamin C and E,folic acid,alpha and beta carotene.)These helps to ease constipation, lower cholesterol level and helps to protect body against harmful free radicals.
6.Don't eat full stomach.Fill your stomach half portion with solids,1/4 portion with liquids and leave1/4 portion empty.
7.Immediately after dinner don,t sleep.Give at least2-3 hours gap between dinner and sleep.
8.Replace soft drinks with  butter milk or tender coconut or fresh vegetable soup.
9.Instead of oil fried items use steam cooked foods,oil free dishes like pulkha,rice ball,idly,salads.

Diet chart

Drink one cup of water early morning after brushing teeth.
Drink honey with lemon juice half an hour before break fast.That is for 200 ml of water add 5-10ml of honey and 1 tsp of lemon juice and mix well.

For breakfast

Pulkha/dry chapati-1
Or rice roti:1
or oil free dosa:1
or idly (small):2
   
      +sprouts+ one piece of papaya(or any fruit except banana)

For tea break

Take tender coconut water/buttermilk/herbal tea according to the climate.

For lunch

Rice:1 small cup+2cups of boiled vegetable(with out oil)+rasam+buttermilk OR
Dry chapati/pulkha:1+boiled vegetable/raw salad with sprouts

For evening tea

Herbal tea/coconut water according to climate.

For dinner

Dry chapati/pulkha:1+Boiled vegetable/raw salad+ 1 piece of fruit.

This is just sample.You can change accordingly.Other than this if you take high calorie diet burn it through physical activity.surely you will get result.