Healthy lunch 3

I try to include different vegetables in my menu. My lunch today was 1 pulka, bhindi (okara, lady's finger) subzi, baingan matar (brinjal and pea) gravy, navane (foxtail millet) kichadi and a glass of buttermilk (masala majjige)

Nutrition value:358 cal
Protein: 12.5g
fats: 18.2g
carb:47.0g
fiber: 12.3g

Bhindi subzi:

• wash and dry the bhindi, cut them into 1/2 inch pieces.
• heat a kadai add a spoon of oil and fry the bhindi till they are done, toss it with salt and keep it aside.
• to the same kadai add sliced 1 large onion and saute till it turns pink, add grated garlic and fry well till they loose the raw smell ( if it is too dry as we have not added oil sprinkle some water)
• add diced tomatoes and fry well, add salt, chilli powder, dhaniya powder, cumin powder, garam masala and kasuri methi ( dry fenugreek), fry till the masala is well cooked.
• finally add fried bhindi, chopped coriander and sprinkle some water and cover the lid and cook for a while.
• Bhindi subzi is ready to serve with chapatti.

Baingan  matar gravy:

• Wash and cut brinjal and drop it into luke warm water.
• heat a kadai or pan add a spoon of oil add onion, garlic and fry till the onion is done, add in chopped tomatoes.
• sprinkle some salt and cook till the tomatoes are soft
• spread the mixture to cool and grind it into paste or puree
• to the same kadai add cut brinjal, a cup of frozen peas and saute for a while add salt, turmeric, coriander powder, kolhapuri masala ( store bought) and toss well.
• now add the ground onion tomato ground masala and fry well and water to adjust the consistency and cook till the masala oozes out oil.
• sprinkle garam masala and garnish with chopped coriander.
• serve hot with roti.

Navane Kichadi (foxtail millet):

• Wash 1/2 cup navane ( foxtail millet) and 1/4 cup moong dhal
• heat a pressure cooker add a spoon of oil, add mustard seeds, cumin seeds, a piece of cinnamon, chopped green chilli, turmeric. curry leaf, hing, ginger, crushed pepper, salt.
• add boiling water and washed millet and moong dhal and mix well.
• cover the lid and pressure cook for 2 whistles.
• once the cooker is cooled add chopped coriander and lemon juice.
• Serve hot. ( with a dollop of ghee it tastes delicious). 

Nuchina Unde (steamed toor dhal dumpling)

Its a Karnataka traditional food, my mum prepares the best nuchina unde.....though I follow her recipe , it tastes even more yumm when its made by her. Its a healthy oil free dumpling packed with protein can be served as breakfast, starter or a evening snack.

Ingredients:
Toor dhal- 1 cup
Moong dhal- 1 tbsp.
Dill leaves chopped - 1/4 cup
Onion finely chopped - 1/ 4 cup
Coriander chopped - 1 tbsp.
Grated coconut - 1/4 cup
Green chilli - 4 nos
Ginger grated - 1tspn
hing - pinch
turmeric - pinch
salt - to taste

Method:

• Wash and soak toor dhal and moong dhal for an hour or 2
• Grind green chilli, ginger, hing, salt, turmeric to paste.

• to the same mixie jar add toor dhal and moong dhal and grind to a coarse mixture.

• to the dhal mixture add chopped onion, dill leaves, coriander leaves and coconut and mix well

• shape them to oval dumplings and arrange them in a greased idli mould.

• steam the dumplings (unde) for 10 mins in a cooker without weight.
• allow the cooker to cool for a while and serve the nuchina unde hot with majjige huli, dhahi chutney ..

Healthy lunch 2

Phulka, Beans(huralikayi) palya, Amaranth leaves(dhantina) palya, Salad(carrot, radish, cucumber, Tomato, sprouted fenugreek), buttermilk.

You feel so light, healthy and fresh once you start eating healthy.

Salad:

• Mix in grated radish, grated carrot, chopped tomato, chopped cucumber.
• Dressing - squeeze in 1/2 lemon, a pinch of black salt and pepper
• Mix all the veggies in a bowl, add a spoon full of sprouted methi (fenugreek) and the  dressing
• toss well and serve.

Soppina palya:

• clean and wash amaranth leaves ( dantina soppu), chop them
• pressure cook a cup of toor dhal and chopped amaranth leaves
• heat a spoon of oil in a pan add mustard seeds,urad dhal, hing,green chillies, curry leaves and saute for a moment.

• add grated coconut, chopped coriander, salt and turmeric and saute well

• add the cooked dantina soppu and toor dhal and mix well

• serve hot with chapatti, rice...

Huralikayi (Beans) Palya :

• Heat oil in a pan, add mustard seeds, urad dhal, channa dhal, hing, chopped green chilli, curry leaf, turmeric, salt and saute well.
• add grated coconut, chopped coriander leaves and saute for a while.

• add washed and chopped beans, mix and cook till it is soft.

• squeeze in lemon juice and beans palya is ready to serve with chapatti, rice..

Hurali Bassaru, palya

Hurali (horse gram, muthira, kollu, ulavalu, kulith) also called as a poor man's pulse is a nutritious legume, is an excellent source of iron and molybdenum helps in weight loss, thyroid etc. hurali bassaru is an traditional south Indian rasam usually taken with rice or ragi mudhe. Bassaru means straining of the cooked vegetable or legume and using the strained water for saaru or  soup. The horse gram is usually sprouted by soaking it overnight and straining the water and tying the soaked horse gram in the muslin cloth for 6 to 8 hours.....

Ingredients

1 big bowl cooked sprouted horse gram
1/2 onion + 1medium onion chopped
3/4 tsp. cumin
1tpsn coriander seeds
2 tbsp. grated coconut +2 tbsp. grated coconut
1 tsp. tamarind pulp
2 tsp. rasam powder ( menasina pudi)
4 strands curry leaf
2 chopped green chilli
1/4 cup chopped coriander
2tsp. + 2 tsp. oil
2 spoon mustard seeds
turmeric powder
a pinch hing
salt to taste
water

Method:

Grinding(Masala) :

• To a mixer jar add 1/2 onion, 2tbsp.coconut, cumin, coriander seeds, tamarind pulp,rasam powder, salt and grind to a fine paste.

Saaru:

• strain the cooked horse gram and separate the water and horse gram.

• add the ground masala to the strained water.

• boil the mixture by adjusting the consistency.
• add curry leaves and chopped coriander leaves and boil for 7 to 10 mins.

• heat oil in a small kadai, add hing, mustard seeds, cumin seeds, wait till the mustard seed splutter and add it to the saaru.

• switch off the flame and the bassaru is ready to be served.

Palya:

• Heat oil in a kadai or a pan add mustard seeds, urad dhal, hing, curry leaf, greenchilli, coriander, turmeric and fry well
• add chopped onion and fry till it is done

• add the cooked sprouted horse gram and salt, mix well
• garnish it with coconut and serve hot with the bassaru.

Healthy lunch 1

Raagi(finger millet) mudhe, hurali (horse gram) bassaru, palya, baledindu(banana stem) carrot salad, majjige (spiced buttermilk), small portion of rice.

After a long vacation came the festivals that were filled with sweets, fried and many other tasty high  calorie food.... had to get back to track but not starving......took my dieticians  advice and followed her chart(calorie count) and made my lunch interesting, tasty yet healthy.

Links:

hurali bassaru and palya

Bombay saagu ( potato saagu)

Bombay saagu, potato saagu, bhaji served as an accomplishment with many breakfast dishes (poori, rava idly, set dosa etc) is my favorite among many side dishes. Simple yet tasty can be carried for lunch boxes. My little girl helped me in peeling potatoes and mashing them, her little helping hand really matters and she enjoys doing.

Ingredients:

2 medium sized boiled potato
1 large onion thinly sliced
1 medium sized tomato chopped(optional)
1/4 cup chopped coriander leaves
2-3 green chilli chopped
4-5 curry leaves

1 tsp grated ginger
1 tsp gram flour/besan
2 tsp oil
1/2 tsp mustard seeds
1/2 tsp cumin seeds

1/2 tsp urad dhal

1/2 tsp chana dhal
pinch of asafetida
1/2 tsp turmeric 
salt to taste
1 cup water

Method:

• Heat oil in a pan, add mustard seeds and cumin seeds, allow it to splutter add both the dhals and hing. 
• once the dhals start turning brown add onion, green chilli, curry leaves, ginger and fry well till the onion is done.
• add tomato fry till it turns soft (optional)
• add turmeric and salt.
• now mix in the boiled mashed potatoes and boiling water and stir continuously.
• in an other bowl mix water and gram flour to get rid of any lump formation.
• mix in the slurry to the boiling saagu preparation.
• Curry will start to thicken. Keep stirring in between, add chopped coriander and turn off the flame.
• serve hot as a side with rava idly, set dosa, poori etc

Rave or rava idly, Sooji idly or semolina idly

One among n number of idly varieties and a delicious steamed healthy South Indian Breakfast. This is an instant idly which requires no fermentation. It is usually served with vegetable saagu or Bombay saagu and chutney.

Ingredients:
1 cup wheat sooji/rava (medium thick)
½ tea spn mustard seeds
½ tea spn grated and crushed ginger
2-3 finely chopped green chilies
1 tspn chana daal
1 tspn fruit salt (eno)
³/₄ cup grated carrot
1 tbl spn cashews(optional)
1 tblspn coriander leaves
1 ½ cup yogurt/curd
1-2 tblspn oil
Salt

Method:

• Heat a pan, roast(fry) sooji till it turns aromatic.
• In an other pan heat oil and add mustard seeds. When they start popping, add ginger, green chilies, chana daal , cashew  and fry for sometime.
• Switch off the heat and immediately add sooji, mix well.

• once the mixture cools add salt, carrot, coriander leaves.
• add half cup yogurt/curd and mix well. Leave it for around 15 mins.

• the rava soaks and softens then add the fruit salt and the remaining yogurt, mix well.
• grease the idly stand and pour the batter in the moulds and steam them for 10 mins.

• allow it to cool for a moment and serve the hot idlies with the desired chutney and saagu.