Benefits of Various Food Items

Health Benefits of Oats:

-Eating oats regularly lowers the blood cholesterol level
-The use of oats is very suitable in cases of depression, insomnia, and physical fatigue. Unrefined oatmeal can be eaten on regular basis to reduce stress while cooked oats will relieve fatigue.
-Oat contains silicon and vitamins A and B. It has soothing effects on the nervous system, both when taken orally as a concoction, and when used externally, during bathing.
-Because of its high fiber content, oats help in protection from bowel cancer.
-Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs.
-Oats are also a great source of vitamins E, B1 and B2.
-Oats have a particular value in helping a person to cope with the exhaustion that results from multiple sclerosis, chronic neurological pain and insomnia.
-Oats contain one of the best amino acid profiles of all grains. Amino acids are essential proteins that help facilitate optimum functioning of the body.
-Oats contain a high percentage of desirable complex carbohydrates, which have been linked to: reduced risk of colon, breast, and prostate cancer.
-Oatmeal contains important micro nutrient zinc. Zinc is essential constituent of many enzymes and is required for metabolism and stabilization of nucleic acid. Zinc also associated with healing of wound, growth, reproduction and glucose tolerance of human body.
-Oatmeal is good for pregnant women as it is full of nutrients such as minerals and fiber.


Here are ways we can make oats taste better:

-Make the oatmeal with milk instead of water. This will also add calcium and more protein.
-The thickness of oatmeal can also make it taste better.
Adding fruits such as blueberries to the oatmeal will not only make it tastier but would also add extra nutrients.

Benefits of Bottle Gourd:

1. The juice of bottle gourd is a valuable medicine for excessive thirst due to severe diarrhea, diabetes and excessive use of fatty or fried foods.

2. The Gourd fruit juice is used in the treatment of insanity, epilepsy and other nervous diseases.

3. The juice of the fruit is used in the treatment of stomach acidity, indigestion and ulcers.

4. Bottle gourd is not only rich in essential minerals, iron, protein and trace elements; it is also rich in fibre. Fibre helps in preventing constipation and other digestive disorders like flatulence and piles.

5. Bottle gourd is very valuable in urinary disorders. It should be given once daily in the treatment of burning sensation in urinary passage due to high acidity of urine. It serves as an alkaline mixture.

6. Bottle gourd helps in overcoming jaundice.

7. Bottle gourd juice is also helpful in losing weight.

8. Cooked Bottle gourd is anti-bilious. It makes one relax after eating. But one should not eat the vegetable raw as it can harm the stomach and intestines.

9. Bottle Gourd prevents excessive loss of sodium, quenches thirst and helps in preventing fatigue.

Benefits of Amla:
1. Amla is one of the best anti-inflammatory herb. It prevents aging and promotes longevity.
2. It is very useful in skin diseases as it has sheet virya in potency. It inhibits pitta and thus helps in getting relief from all the skin disorders caused by pitta dominance. Regular intake of Amla promotes glow on skin and delays wrinkles or loosening of skin.
3. It improves texture of the hair.
4. It also prevents premature graying of hairs and dandruff.
5. It is very useful in improving eyesight. It also counters diseases like reddening, itching and watering of eyes.
6. Amla is very useful in controlling blood sugar level.
7. It also helps maintain the functioning of the liver.
8. Amla cleanses the mouth and strengthens the teeth.
9It balances stomach acids because it improves digestion but does not heat the body.
10. It nourishes the brain and mental functioning.
11. Amla has powerful antioxidants, which protects from harmful free radicals that can increase the risk of a wide range of serious diseases including cancer.

Health Benefits of Cucumber:
1: Cucumber is a healthy juice beneficial for its properties as an increaser of the flow of urine and as a complement to the effects of celery and carrot juice for rheumatic conditions, while at the same time being a soothing skin lotion.

2: Eating cucumbers is an easy way to increase our water consumption.

3: Cucumber can be used for skin problems because of its diuretic, cooling and cleansing property.

4: Another benefit of cucumber is in helping to heal a range of illnesses - including lung, stomach and chest problem, gout, arthritis and tapeworm.

5: Cucumber is an excellent source of silica, which is a trace mineral that contributes to the strength of our connective tissue. Connective tissue is what holds our body together.

6: Cucumber is a great folk medicine used to reduce heat and inflammation. It can be eaten raw, pickled or used in cooking. This cool fruit is popular among women because it is normally used to help treat tired eyes.

7: Cucumbers are fat- and cholesterol-free, and low in calories. They also contain phytochemicals that are thought to reduce the incidence of cancer.

Ladies Finger Spiced Curry

Ingredients

60g gram flour
400g ladies fingers), wiped clean with damp kitchen roll,
vegetable oil, for frying
1 tsp chaat masala
1/4 tsp salt
1/4 tsp red chilli powder
1/4 tsp dried mango powder (also known as amchoor)

Method

1. Place the gram flour in a shallow bowl and mix half the above salt. Slice the ladies finger pieces lengthwise into quarters and toss them in the gram flour.
2. Pour the oil into a large saucepan to a depth of approximately 2.5cm and heat until a breadcrumb will sizzle gently when placed into the oil. Add the ladies fingers to the pan and fry until they are crisp and golden-brown, stirring occasionally.
3. Remove with a slotted spoon and place it into a large bowl lined with kitchen roll. Sprinkle over the chaat masala, remaining salt, chilli and dried mango powder and toss well. Serve hot.


You can apply the same method with Bitter guard too but boil them half way before soaking in Besan or gram flour and add chilly powder to the besan.

Rice Cutlet

Ingredients:

1 small bowl cooked rice
2 boiled potatoes
salt as per taste, 1/2 tsp
green chilli-ginger-garlic paste
cornflour
bread crumbs
1 spoon coriander leaves
oil


Method:

Mix all ingredients except oil ogether.
Mash using potato masher.
Divide into 6 balls. Shape them into cutlets and deep fry in hot oil.
Serve the crisp cutlets with ketchup and pudina chutney.

Tip- You can prepare this with leftover rice or pulao also. Comes out really delicious!

Aval (Beaten Rice) Bath

Ingredients

250 gms of Aval/beaten rice
2 cups water
1/2 tsp salt (or in need)
2 tbsp chopped coriander
10 Curry Leafs
6 Red chillies
3 pieces chopped garlic
1/2 tsp mustard seeds
1/2 tsp Jeera
5 tbsp oil
200 gms of chopped onion
2 full cucumber (chopped)
1 tsp Masala powder


Method:

Wash the Aval and keep them aside.

Heat oil in a pan. Add mustard seeds, jeera, red chillies, curry leaves, coriander leaves, chopped onion, garlic and salt to taste.

Cook for 2-3 minutes on low flame. Then add Masala powder (Chilli and Coriander powder will compensate for the masala powder).

Add 1/2 cup of water, cucumber, aval.

Let the preparation cook for 2-3 minutes on low flame.

Remove the preparation from flame and put it in a bowl. Aval is ready, garnish with curry leaves and enjoy this authentic South Indian dish.

Aval (Beaten Rice) Bath

Ingredients

250 gms of Aval/beaten rice
2 cups water
1/2 tsp salt (or in need)
2 tbsp chopped coriander
10 Curry Leafs
6 Red chillies
3 pieces chopped garlic
1/2 tsp mustard seeds
1/2 tsp Jeera
5 tbsp oil
200 gms of chopped onion
2 full cucumber (chopped)
1 tsp Masala powder


Method:

Wash the Aval and keep them aside.

Heat oil in a pan. Add mustard seeds, jeera, red chillies, curry leaves, coriander leaves, chopped onion, garlic and salt to taste.

Cook for 2-3 minutes on low flame. Then add Masala powder (Chilli and Coriander powder will compensate for the masala powder).

Add 1/2 cup of water, cucumber, aval.

Let the preparation cook for 2-3 minutes on low flame.

Remove the preparation from flame and put it in a bowl. Aval is ready, garnish with curry leaves and enjoy this authentic South Indian dish.

Healthy Vegetarian Kichdi Rice Delight

Ingredients:
Rice: 2 cups
Toor dal: 1 cup
Water for cooking: 6cups
Onion: 1 medium
Ginger garlic paste: 2 tea spoon
Potato: 1 medium
Peanuts: fresh 1/2 cup
Groundnut: roasted 1/4 cup
Carrot/ cauliflower: on choice
Red chilly powder: 3 tea spoon/on taste
Salt: : 2 teaspoon/by taste
Garam masala : 1 tea spoon
Turmeric: 1 teaspoon
Oil: 3 table spoon
Rai: jeera

Method:
1. Take a pressure cooker pan and heat oil
2. Add mustard and jeera, and after spluttering add fine chopped onion,ginger garlic paste stir till brown, add potato medium cut, a spoon of groundnut
3. Add all dry spices add 6 cups water
4. Let it be on the flame till it boils
5. In the meantime, mix rice and dal in a bowl and wash twice with water and drain the water
6. Add this washed rice and dal to the boiling preparation
7. Put the cooker lead with whistel
8. Cook on medium flame till three whistle
9. Let it cool down till the pressure in cooker goes off
10. Open the cooker lead,and spicy khichadi is ready
11. Garnish with hara dhania
12. Eat hot with curd, papad, achaar

Why Should You Drink Water

Water is one of the most essential requirements of the human life. Much of our body is made up of water. Not drinking enough water will leave us under-hydrated or even dehydrated.

Health benefits of water

Water removes waste products from the body, including inorganic minerals.
It removes drugs form the body.
It produces an active form of vitamin D that promotes strong and healthy bones.
It Increases our mental and physical performance.
Water keeps skin healthy and glowing.
Water can help prevent kidney stones and reduce the chances of getting bladder, kidney or urinary tract infections.
Perspiration is the body`s natural mechanism to control body temperature. To sweat proper everyone needs to have plenty of water.
Water can be good for clear skin and it can also help in recovering from the symptoms of acne.
Water keeps our organs and joints moist. This permits the passage of nutrients and wastes between blood vessels and the rest of the body.
Drinking plenty of water help in reducing dark circles.
Water also transports nutrients and helps in regulating body temperature.

What are the problems associated with drinking too little water?

This is a very common question. While everyone knows drinking less water may lead to a lot of health problems very few people actually know what those problems are. The usual problems associated with drinking less water are headaches, poor concentration, tiredness, lethargy, irritability, higher risk of developing kidney infections, constipation, dry skin and bad breath.

How to get clear and pure water?

For getting pure and clear water, we can go with a water purification system at home. Purification systems that comes with carbon filter with ion exchange and a micron filter are considered the best (the micron filter helps remove any contaminants that were missed at the water treatment facility).

Many of us do not like to drink a lot of water and hence try to substitute it with other options. Normally a person should drink around 8 glasses of water per day. Inadequate drinking of water could be compensated with the following fruit juices.


Watermelon
Watermelon has a high nutrient density due to the higher water content and lower calorie content.

Grapes
Grapes also add to the moisture content of the body since they have an alkalinizing action on the blood, and have a relatively high water content.

Orange
The number of calories in an orange is low due to their high water content. The edible part of an orange can comprise of up to 85% of water.

Mango
Mangoes are juicy with a sweet taste and high water content making them refreshing to eat.

Diabetic daily diet chart

General guidelines for a diabetic diet chart are as follows:


A cup of coffee or tea without sugar is taken on rising.
Breakfast comprises of any one of the usual items, such as wheat tortilla, steam rice cake, pan cake, khichdi and so on. Spicy condiment, vegetables, lentils or Sāmbhar is taken as an accompaniment. The quantities of the items are based on the caloric requirement.
Intermediate snacks are recommended in between the breakfast and lunch. This helps in decreasing the appetite as well as prevents low blood sugar or hypoglycaemia. This is in the form of a salad, buttermilk and so on.
Lunch is a combination of cereal and pulses. This ensures the supplementation of amino acids that are deficient in each other. Vegetables that are yellow and orange are provided in addition to green leafy vegetables. Buttermilk is preferred to yoghurt. Skimmed or fat free yoghurt is helpful.
Clear soups or salads or a fruits is recommended at tea time with a cup of sugar free tea or coffee. Skimmed milk is used for the same.
Dinner is the same as lunch, though the quantity is reduced. Avoid sleeping right after meals. A brisk walk after meals proves helpful.
About four or five meals are recommended, instead of the usual three large meals. This is to prevent hyperglycaemia. It also prevents overeating, as the appetite is suppressed.

Vegetarian Diet Chart for Ideal weight management

A diet chart that can be followed are:-

BREAKFAST
Whole wheat porridges with low fat milk and a fruit.
Or
Brown bread sandwiches with raw vegetables and fruit juice.

LUNCH
Whole wheat pancakes with no fat added and pulse and vegetable preparation. A glass of low fat yoghurt. A piece of chewable vegetables like cucumber, carrot or tomato.
Or
A bowl of mixed pulses sprouted and added with vegetables, light soup made with single vegetable or mixture of vegetables, fruit juice.

DINNER
Soup made with leafy vegetables, wheat pancakes with vegetable, a small amount of rice and low fat yoghurt.
OR
Pasta sauce with various vegetables like mushrooms, capsicum and cauliflower with pastas.

A light snack can be consumed in between to avoid the pangs of hunger.

Karadayar Nombu Savoury Adai

Aplutter mustard, curry leaves, red chillies in a teaspoon of oil and 1/2 cup of water. Add a handful of pre-soaked black-eyed beans, a tablespoon of grated coconut and one spoon of salt and let it come to a boil. Dry roast a cup of rice flour, till it turns slightly pink and add this to the boiling water and turn the stove off. Set it aside to cool and then mix the dough well. Make the adai following the same instruction as sweet adai, and steam cook it for about 10 mins

Karadayan Nombu Sweet Adai

To prepare karadayar nombu sweet adai, cook 1/2 cup of jaggery with 1/2 cup of water. Add a pinch of cardamom powder, handful of pre-soaked black-eyed beans and a tablespoon of grated coconut.

Dry roast 1 cup of rice flour, till it turns slightly pink and add this to the jaggery water, and turn the stove off. Add a teaspoon of ghee and set it aside. Once it cools down, mix it like chappathi dough.

Roll the Karadayar nombu adai dough into golf ball-sized balls, then flatten it on your palm and make a hole in the center. Steam the adai for about 10 mins.

Nombu sweet Adai is ready for serving with butter.

Gobi Manchurian

Ingredients
1 cauliflower - separated into small florets
2 tsp ginger - minced (add more if you like ginger flavor)
1 tbsp garlic - minced
3 tbsp maida (all-purpose flour)
2 tsp corn flour
1 tsp red chilli powder
1/2 tsp white pepper powder
2 tsp salt
1 tsp soy sauce
1/2 tsp vinegar
1 pinch ajinomoto (optional)


For Saute
1 red onion - diced
1 green big pepper - diced
2 green chillies - slit and cut in halves
1 tsp ginger garlic paste
3 tbsp green spring onions - finely chopped
1 tbsp soy sauce
2 tbsp chili-garlic sauce
3 tbsp tomato ketchup
2 tsp salt (or to taste)
3 tbsp oil (for saute)
2 cups oil (for frying)


Method

-Wash the cauliflower florets and semi-boil them in salt water for few minutes. Drain the water completely and pat dry with a kitchen towel.
-Mix maida, corn flour, salt, red chilli powder, white pepper powder, ginger garlic, vinegar, soy sauce, and ajinomoto in a bowl.
-Make a thick paste and add cauliflower and toss in to coat it with the paste.
-Heat some oil and deep fry the cauliflower florets and drain the excess oil with a paper towel. Keep this aside.
-Now heat 3 tsp oil in a wide saucepan on high flame. Then saute the red onions, green peppers, ginger garlic, green chilli for a few mins and once they turn slightly tender, add the fried cauliflower along with soy sauce, tomato ketchup, chilli garlic sauce and salt. Toss everything and mix well for few minutes until the masala becomes dry.
-Finally add the green onions and lower the heat. Keep stirring for another couple of minutes, then set aside.
Garnish with chopped coriander leaves and serve the Manchurian with roti or fried rice!

Onion Pakoda

Ingredients:

Kadalai Maavu (Besan) 1 cup
Green Chillies 2 finely chopped
Rice flour 2 tsp
Rawa 1 tsp
Onion chopped 1 cup
Salt to taste
Red Chilli Powder to taste
Coriander and Curry Leaves
Oil for deep frying
Water to knead.

Directions:
- In a mixing bowl, add Onion slices, Chopped Green Chillies, Coriander and Curry Leaves and Salt
- Mix the above ingredients and add besan, rawa and rice flour
and mix thoroughly.
- Sprinkle 2-3 spoons of water gradually to bind the batter
- Do not pour water as it will absorb a lot of oil later. Water is only for binding the contents and avoid kneading it but mix gently with hands
- The mixed batter should be bit dry and thick
- Heat Oil in a kadai, roughly make small fritters and deep fry in oil.
Drain out excess oil and store in an air tight container.

Beetroot Halwa

INGREDIENTS

Beetroot - 1/2 kg.
Sugar - 1/4 kg.
Milk - 1 cup
Ghee - 25gms.
Cardamom powder - 1/2 tsp.
Cashew nuts -15 gms.

PROCEDURE

- Wash and grate the beetroot in a vegetable grater.
- Add 1 cup of milk to the grated beetroot and cook for 20 minutes in a pressure cooker.
- Add sugar to the cooked beet in a frying pan and cook under low flame for 10 minutes, mixing the mixture with a laddle thoroughly throughout.
- Add ghee and mix well.
- Fry the cashew nuts in a teaspoon of ghee separately and add these to the above mixture.
- Remove from heat and serve hot or cold.

Carrot Halwa

INGREDIENTS

carrot - 1/2 kg.
Sugar - 1/4 kg.
Milk - 1 cup
Ghee - 25gms.
Cardamom powder - 1/2 tsp.
Cashew nuts -15 gms.

PROCEDURE

- Was and grate the carrots in a vegetable grater.
- Add 1 cup of milk to the grated carrot and cook for 20 minutes in a pressure cooker.
- Add sugar to the cooked carrot in a frying pan and cook under low flame for 10 minutes, mixing the mixture with a laddle thoroughly throughout.
- Add ghee and mix well.
- Fry the cashew nuts in a teaspoon of ghee separately and add these to the above mixture.
- Remove from heat and serve hot or cold.

Rajma Masala Curry (Kidney Beans Delight)

Ingredients:
2 cups Rajma (raw red kidney beans), soaked over night and pressure cooked
2 tbsps vegetable/canola/sunflower cooking oil
1 tsp cumin seeds
2 medium-sized onions chopped fine
2"piece of ginger diced
3 cloves of garlic minced
2 large tomatoes chopped into 1" cubes
3 fresh green chillies chopped fine
2 tsps coriander powder
1 tsp cumin powder
1 tsp garam masala
1/4 tsp turmeric powder
Salt to taste
A pinch of asafetida
Chopped coriander leaves to garnish

Preparation:

-Heat the oil in a deep pan and add the cumin seeds. When they stop sizzling, add the onion and fry till soft.
-Add the ginger and garlic and fry for 2 minutes.
-Add the green chillies, tomatoes, coriander, cumin, turmeric and garam masala powders and fry till the oil separates from the masala.
-Add the soaked overnight and pressure cooked rajma (kidney beans), 4 cups of warm water, asafetida, salt to taste and cook till beans are very soft (aproximately 10 minutes).
- add one spoon of powdered groundnut and cashew nut mixture for flavour
-Mash some of the beans roughly (this thickens the gravy).
-Garnish with corainder and serve hot with rotis or rice.

Alu Tikki (Potato Patties)

Ingredients-

Filling:
1 medium onion (chopped)
½ cup green peas (boiled)
3 tablespoon coriander (cilantro) leaves (chopped)
2 fresh green chili (seeded and chopped) (according to preference)
1 teaspoon cumin powder
½ teaspoon turmeric powder
1 tablespoon oil
salt to taste

Outer Cover of Patty:
2 cups potatoes (mashed)
1 teaspoon garam masala powder
½ spoon pepper
2 tablespoons lemon or lime juice
salt to taste


Preparation
Outer cover for the Patty:

1 Add garam masala, pepper, lemon juice and salt to mashed potatoes. Knead the mixture thoroughly.


Method


2 Divide potatoes mixture into 24 equal balls.


3 Flatten each ball in the greased palm and put one tablespoon of filling on the flattened ball. Close it with another potato ball and flatten it to patty.


4 Repeat for each patty.


5 Heat a tawa or frying pan and grease it with oil.


6 Put patties in the pan and heat over medium heat and one spoon of oil until light brown. Turn over (with a flat spatula) and heat on the other side.

Bhel Puri

Ingredients:
50g sev
50gms coarsely crushed ompodi
100g flattened rice (aval)
1 tsp chilli powderr
1 tsp chaat masala
1 small onion, very finely chopped
2 tbsp finely chopped raw mango
2 green chillis, deseeded, finely chopped
2 garlic cloves, very finely chopped (to liking)
finely chopped coriander leavess
juice of 1 lemon
tamarind chutney (tamarind ground with water)
mint chutney (mint/pudina leaves ground with salt and 2 green chillies)
salt to taste

Method:
Mix all the ingredients together well in a bowl.
Take care to add chilli powder only as per requirement and not more
Serve immediately.

Palak Paneer

Ingredients:

North Indian fresh Palak (not the frozen one) 1/2 kg
Paneer 100 grams
Onion 1
Butter 3 tbsp.
Cashew and ground nuts mixed and powdered-1 spoon
Cumin seeds 1 tsp.
Salt to taste
Black pepper powder 1/4 tsp.
Ginger-garlic paste 3/4 tsp.
Green chilli paste 1/2 tsp.
Garam Masala Powder 1 tsp.
Vegetable oil as required

Method:

1. Cut the palak leaves into small pieces and grind it raw in the mixie with some water to a semi solid consistency.2. Cut paneer into small cubes. Keep 3 cubes separately for decoration.
3. Heat oil in a pan. Fry the paneer pieces on 'medium' heat till they turn slightly brown. Set the paneer pieces aside.
4. Heat 2 tbsp. of butter. Fry cumin seeds. Add chopped onion. Fry until the onions become pink.
5. Add salt, black pepper powder, garam masala, green chilly, ginger garlic paste and fry for one minute.
6. Add ground spinach and cook the content for 10 minutes till done.
7. Add cashew/ground nut powder
8. Add the paneer, mix well.
9. Garnish with coriander leaves and it is ready for serving.

Aloo-Gobi Masala

Ingredients:

Cauliflower 1/2 kg.
Potato ( medium size) 2
Onions finely chopped 1
Tomato finely chopped 1
Green peas 1/2 cup
Ginger paste 1/2 tsp.
Garlic paste 1/2 tsp.
Thinly sliced Green Chilli 2
Cumin powder (Roasted) 1 tsp.
Red chilli powder 1 tsp.
Turmeric Powder 1/4 tsp.
Garam masala powder 1 tsp.
Coriander powder 1/2 tsp.
Vegetable oil 3 tbsp.
Salt to taste
Chopped green coriander leaves for garnishing

Method:

1. Cut cauliflower and potato into medium sized cubes and thoroughly wash it.
2. Heat oil in a frying pan / kadai. Add green chilli, ginger garlic and stir for few seconds. Medium grind a part of cut onion and tomata to a rough paste.
3. Add remaining part of chopped onions to the oil and fry over medium heat until light golden brown. Add chopped tomato and green peas. Cook until tender.
4. Add red chilli powder, cumin powder, turmeric powder, dry coriander powder, garam masala, salt and the pureed tomato-onion and mix well.
5. Add cauliflower and potato and stir. Saute for 5 minutes. Cover the pan / kadhai and cook over medium heat until tender. Ocassionally stir it to prevent sticking to the bottom.

Garnish with coriander leaves and serve hot.

PESARATTU (ANDHRA STYLE MOONG DAL DOSA)

Ingredients for 8 - 10 pesarattus:

2 cups whole moong dal
2 tbsp rice
1 inch piece of ginger, peeled and finely minced
1 large onion, finely chopped
5-6 small green chilies, finely chopped
½ cup coriander leaves, finely chopped
1 tbsp cumin seeds
salt to taste
oil (as used for regular cooking)

METHOD:

Soak the whole moong dal, rice and cumin seeds for 5-6 hours in enough water to cover. After soaking is over, drain well and grind into a slightly thick batter using water as needed. Transfer to a large mixing bowl and add the chopped green chilies, ginger, onion, coriander leaves and salt. Mix well to combine and set aside.

Using a flat tawa or flat cast iron griddle on medium high heat, add a little oil and spread evenly to coat the entire surface. When hot, add a large ladle full of the batter to the center of the hot tawa. Using the back of the ladle, spread the batter evenly into a thin layer like a crepe. Let the pesarattu become golden and crispy (2-3 minutes) before turning it on the other side. Add a little oil if needed, remove after 1-2 minutes and serve with your favorite chutney.