Dalia -Healthy diet for weight reduction

Once again I am back after three and half months gap ,we stay in a remote area where  Internet was not there for more than three months. Please give your kind support.We have already discussedDiet to reduce over weight .over  weight is one of the major problem for many diseases like diabetes,heart problem,arthritis etc.Those who can not able to do strict exercise due to age problem,joint pain etc can go for alternatives.This Dalia helps to reduce weight slowly if one follows strict diet.Vegetables in  Dalia makes bulk and gives satisfaction.They also provide essential nutrients and fibre which helps to cleans the body.Sooji or semolina also gives staple feeling.Any person can take this Dalia including small children and old age people.We can use any vegetable,but for weight reduction we can use more of gourds,cucumber,and other watery vegetables.

Required ingredients

Rawa/sooji/semolina:1 cup
Finely cut vegetables:2-21/2 cup
Salt:to taste
Pepper powder:to taste
Cumin seeds;1 tsp
Turmeric powder :a pinch
Coriander /curry leaves
Grated coconut:4 tsp

How to prepare Dalia

Cook vegetables by adding salt and keep it aside.
Fry semolina in a thick bottomed pan under low flame till you get good aroma.Keep it aside.
Take 4 cups of water in a thick bottomed pan.Add salt.When it starts boiling add cumin seeds,turmeric powder,and fried semolina.
Add cooked vegetables and pepper powder.Mix well.When semolina is completely cooked put off the fire.garnish with coriander leaves/curry leaves and grated coconut.
Serve hot.

Oggarane Avalakki (Rice flakes upma)

Avalakki or rice flakes is a staple food.It is heavy to digest.It is rich in Vitamin B.many preparations are there by using rice flakes.One should use moderately.In our area it is used for snack.But in some parts of Karnataka  rice flakes used for breakfast.This upma is very simple preparation,even for bachelors it is good,with minimum ingredients and time .Those who want spicy avalakki can increase the number of chilly or can add chilly powder.

Required ingredients
Thin avalakki/rice flakes:3 cups
Grated coconut:1 cup
Onion(chopped):1
Salt:to taste
For tempering:Oil:2 tsp
Mustard seeds:1/2 tsp
Black gram dal:1 tsp
Broken red chilly:1
Coriander seeds:2 tsp
Curry leaves:2 twigs
How to prepare Oggarane avalakki
Mix salt with grated coconut.Mix rice flakes with that.
Heat oil in a pan.Add mustard seeds,black gram dal,red chilly and coriander seeds.When they splutter and dal turns golden colour add curry leaves and pour it over the avalakki.
Lastly add chopped onions and mix well.Serve immediately.If you keep for longer time it becomes soft.

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.

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.
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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.

Easy break fast rawa upma recipe

Rawa upma is one of the easy breakfast dish.
Required ingredients
Medium sized rawa/semolina:1 cup
Oil:2-4 tsp
Ghee:4-5 tsp
Mustard seeds: 1 tsp
Black gram dal:1 tsp
Red chilly:1

Hot rawa upma

Curry leaves
Onion:2
Ginger:1 inch size
Salt:to taste
jaggery(optional): to taste
Grated coconut:4 tsp
How to prepare rawa upma

• Roast rawa in a thick bottomed pan by adding little ghee  and keep it aside.
• In a pan take oil, mustard seeds,black gram dal,red chilly and heat it.
• When mustard seeds splutter add curry leaves followed by finely chopped onions.
• Fry onions till they become transparent.
• Add 2-21/2 cups of water.add salt and jaggery.
• We can add finely chopped vegetables like carrot,beans or green peas to the water to improve the taste.
• When the water reaches boiling point add chopped ginger and roasted rawa.
• Stirr till rawa well cooked.Garnish with coconut gratings and ghee.
• Serve hot.

Easy break fast rice upma(Akki uppittu) recipe

Rice upma is one of the easy to prepare break fast dish.It is healthy and staple food.
Required ingredients
Rice:1 cup
Oil/ghee:3-4 tsp
Mustard seeds:1 tsp
Black gram dal :1 tsp
Red chilly: broken 1 piece
Curry leaves :2 twigs
Onion(finely chopped):2
Ginger:1/2 inch size
Turmeric powder:1/4 tsp
Salt:to taste
Jaggery(optional):to taste
Coconut gratings:4 tsp
How to prepare Rice upma

• Take oil/ghee in a pressure cooker.Heat it.
• Add mustard seeds,black gram dal,red chilly.When  mustard seeds starts popping add curry leaves followed by chopped onion.
• Fry till onion well cooked.
• Add 2 cups of water.Add salt,jaggery,,turmeric powder,finely chopped ginger,grated coconut.(We can add chopped vegetables like carrot,beans,or green peas).
• Wash rice and put it in the cooker.Close the lid and cook for 2 signals.
• When the pressure goes off open the lid ,mix well and serve hot.