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Showing posts from January, 2016

Mixed Greens - Mixed Dals Kootu / Diet Friendly recipe - 62 / #100dietrecipes

This protein packed nutritious kootu is prepared using 6 varieties of dals and 3 varieties of green leafy vegetable. I have used panchratna dal in this recipe which is nowadays easily available in super markets but if it is not available, just mix green gram, channa dal, toor dal, masoor dal and black gram along with moong dal to prepare this delicious curry. This serves tasty with hot brown rice and also, can be served with phulka or roti.


Ingredients :

1 Cup Panchratna dal ( Black urad dal, Toor dal, Channa dal, Masoor dal and Green gram )
1/4 Cup Moong dal 
1 Onion, Finely chopped
1 Tomato, Finely chopped
3 Green chillies, sliced
1/2 Cup Methi leaves, finely chopped
1/2 Cup Spinach leaves, finely chopped
1/2 Cup Sirukeerai or Araikeerai / Amarnath, finely chopped
1/4 Tsp Turmeric powder
Salt to taste 
2 1/2 Cups Water 

Method :

Wash and add both the dals ( panchratna and moong ) in a pressure cooker.

Add 2 cups of water and pressure cook it for 4 -5 whistles.

Once done, switch off the flame…

Ridge gourd Skin & Sprouts Chutney / Peerkangai Thol & Sprouts Thogayal / Diet - Friendly Recipe - 61 / #100dietrecipes

Every one must be familiar with a ridge gourd peel chutney which is usually prepared using peel along with spices but for a healthy twist, I tried this nutritious chutney using mixed sprouts and it turned out really delicious. Personally, served it with hot brown rice and rasam but also goes tasty with Idly and Dosa. The peel and sprouts are sauteed along with red chillies and ground into fine paste. In this recipe, I have not given thalimpu / seasoning but when it is served for tiffin varieties, just temper it with mustard seeds, urad dal and curry leaves.

Ingredients :

1 Cup Ridge gourd skin
2 Tbsp Channa dal / Kadalai parupu 
1/2 Cup Mixed Sprouts ( Black chickpea, Horse gram, Green gram, Cow pea ) 
3 Dry red chillies ( Adjust according to taste bud ) 
Small piece of Tamarind 
Salt to taste
A ping of Hing 
1 Tsp Olive oil ( or any cooking oil or gingelly oil ) 

Method :

Heat oil in a pan and add channa dal followed by dry red chillies.

Roast and add the ridge gourd skin along with mixed sp…

Kollu Satham using Brown rice / Horse gram Masala Brown Rice / Diet - Friendly Recipe - 60 / #100dietrecipes

Horse gram masala brown rice is a healthy version of a traditional Coimbatore special Arisi parupu satham in which regular rice and toor dal is substituted with brown rice and horse gram. Check out my old posts to know more about the benefits of horse gram which plays a vital role in weight loss. This delicious rice can be served with any veggie curry or raita. Soaking time is very important for brown rice as it helps to cook the rice perfect and fast.


Ingredients :

1 Cup Brown rice ( I have used Dawaat Basmati brown rice )
1/2 Cup Horsegram
1 Big Onion, Finely chopped
3 Green chillies, sliced
4 -5 Garlic pods, sliced
1 Tomato, Finely chopped
1/4 Tsp Turmeric powder
1 Tsp Chilli powder
1/2 Tsp Coriander powder
Few Curry leaves
Salt to taste
4 Cups of Water 
Few Coriander leaves for garnishing
1 Tbsp Olive oil or Gingelly oil

Method :

Wash and soak horse gram overnight.

Wash and soak brown rice for 1 1/2 hours.

Heat oil in a cooker or deep pan and add mustard seeds.

Once it starts spluttering, add…

Panchratna Mixed Veggies Sambhar / Diet - Friendly Recipe - 59 / #100dietrecipes

Panchratna dal is nothing but a mixture of 5 lentils ( Black urad dal, Toor dal, Masoor dal, Green gram and Channa dal ), which is easily available in supermarkets or else, just take equal ratio of the above mentioned dals and soak it before pressure cooking. In this sambhar, I have included almost 10 varieties of veggies like capsicum, pumpkin, ash gourd, bottle gourd, beans, carrot, raddish etc and absolutely, this is a zero oil kuzhambu. Very flavorful and delicious sambhar which goes perfect with cooked brown rice, idly or dosa. Sprouts can also be included to make it more nutritious.

Ingredients :

1 1/4 Cup Panchratna dal 
1 Tomato, Finely chopped
1/4 Tsp Turmeric powder 
2 Garlic pods
1 Big Onion, Finely chopped
2 1/2 Cups Mixed Veggies 
1/2 Tsp Chilli powder
1 Tsp Coriander powder 
1 - 1/2 Tsp Sambhar powder 
Salt to taste
Small piece of Tamarind ( Gooseberry size ) 
3 Springs of Curry leaves

Method :

Soak tamarind in a half cup of water and keep aside.

Wash and add panchratna dal along wit…

Healthy vada Curry using Baked Masala Vadai / Diet Friendly Recipe - 58 / #100dietrecipes

My today's recipe is a healthy twist to a famous recipe " Vada curry", which is usually prepared using fried masala vadas. In this recipe, I have used Oats & Sprouts baked masala vada along with a grated cabbage to make this dish healthy and delicious. Also, few days back, I had posted Baked masala vada using 6 varieties of protein rich ingredients, which can also be used instead of oats and sprouts vada. This is an excellent healthy side dish for Idly and dosa. I have substituted coconut with melon seeds to get a rich and creamy texture.

Ingredients :

6 - 7 Oats and Sprouts Baked Masala Vada ( Baked Masala Vada ) 
1 Cup Onion Finely Chopped
2 Tomatoes, Finely chopped
1/2 Cup Cabbage, grated
2 Green chillies, sliced
2 Tsp Olive oil  
1/2 Tsp Saunf
2 Tsp Ginger garlic paste
1/4 Tsp Turmeric powder
1 Tsp Chilli powder
1 Tsp Coriander powder
1/2 Tsp Cumin /Jeera powder
2 Springs of Curry leaves
Salt to taste
Coriander leaves for garnishing

To grind :

2 Tsp Muskmelon seeds
2 Tsp Waterme…

Oats & Sprouts Baked Vadai / Diet Friendly Recipe - 57 / #100dietrecipes

After posting my " Baked Masala vada ", tried another delicious and crispy vadas using different set of healthy ingredients. Channa dal and Moong dal are soaked and added to mixed sprouts along with oats and spices is made into vada shape is further baked to get a crispy and tasty snack. This snack goes yummy with any variety of chutney.

Ingredients :

1/4 Cup Channa dal / Kadalai Parupu 
1/4 Cup Moong dal / Pasiparupu 
1 Cup Mixed Sprouts ( Black chickpeas, horse gram, cow pea and green gram )
1/2 Cup Oats
1/2 Cup Onion, Finely chopped
3 Green chillies
1 Tbsp Ginger, Finely chopped
Salt to taste
3 Springs of Curry leaves
1 Tsp Saunf / Perunjeeragam 
1 Tbsp Olive oil ( For brushing )

Method :

Wash and soak channa dal and moong dal for couple of hours.

Drain the water and add it to a mixer jar along with sprouts, green chillies and ginger.

Grind it coarsely ( add water if necessary ) and transfer it to a bowl.

Add chopped onions followed by oats, curry leaves, saunf and salt.

Combine to…

Sprouts Adai / Diet Friendly Recipe - 56 / #100dietrecipes

Instead of preparing regular dosa, try this nutritious adai, which is prepared using mixed sprouts, for breakfast and make a healthy meal. Mint leaves are added while grinding to make this adai flavorful and also to make it more healthier, include grated veggies or greens in this adai. This goes delicious with any variety of chutney and personally, I love it with green chutney and vegetable chutney.


Ingredients:

1/4 Cup Channa dal / Kadalai parupu
1/4 Cup Green gram / Pachapayir
1/4 Cup Brown rice
1 Cup Mixed Sprouts ( Black chickpeas, Horse gram, Green gram, Cow pea )
Handful of  Mint leaves
3 Dry red chillies
1/4 Grated Onion
Salt 
Water, as needed

Method :

Wash and soak channa dal, brown rice and green gram for couple of hours.

Drain the water and add it in a mixer jar along with sprouts, mint leaves and dry red chillies.

Add the required amount of water and salt while grinding the batter.

Once done, transfer the batter to a bowl and add the grated onion.

Mix well and keep aside.

Heat non …

Brown Rice Pongal / Diet Friendly Recipe - 55 / #100dietrecipes

Turn our traditional south Indian pongal into healthy one by substituting raw rice with brown rice. Nowadays, the consumption of this healthy rice has been increasing, due to this highly nutritious factor. So, try to use this rice in any form of meal like pulao, idly, dosa etc during dieting days. This delicious pongal can be served as breakfast along with Roasted gram chutney or sambhar.


Ingredients :

1 Cup Brown Rice 
1/2 Cup Moong dal 
1 Tsp Olive oil 
1 Tsp Gingelly oil  
1 Tbsp Pepper corns
1 Tsp Crushed pepper
1 Tsp Jeera / Cumin seeds
1 inch Ginger piece, crushed and chopped
2 Green chillies, sliced
3 Springs Curry leaves
Salt to taste
41/2 - 5 Cups Water

Method :

Wash and soak the brown rice for 2 hours.

Wash moong dal and keep aside.

Drain the water from brown rice and it to a pressure cooker along with moong dal and salt.

Add the measured water and pressure cook it for 4 -5 whistles.

Once done, switch off the flame and keep aside to cool.

Meanwhile, heat both the oil in a small pan and…

Liitle Millet Pumpkin Sweet Pongal / Samai Parangikai Sakarai Pongal / Diet Friendly Recipe - 54 / #100dietrecipes

Healthy and guilt free pongal to enjoy during auspicious and festivals days. This delicious sweet pongal is prepared using little millet, pumpkin and for the sweetness, I have used damerera sugar, which can also be substituted with brown sugar. As per the given measurement, the pongal will be mild sweet. So, adjust the sugar measurement according to sweet tooth. Pumpkin is added to make it healthier and also it enhances the taste.


Ingredients :

1/2 Cup Samai  / Little Millet 
1/4 Cup Moong dal
1/2 Cup Grated Pumpkin
3 Cups Water 
1 Cup Damerera sugar ( Brown sugar can also be used and adjust according to sweet tooth ) 
1 Tsp Ghee
1 Tsp Olive oil 
3 Cashews
6 Raisins
2 Elachi, crushed


Method :

Wash little millet along with moong dal and add it to a pressure cooker along with the grated pumpkin.

Add the measured water and pressure cook it for 5 - 6 whistles.

Once done, switch off the flame and cool it.

Meanwhile, add little water in a sugar and melt it in a low flame.

Once the pressure gets releas…

Mixed Vegetable Chutney / Diet Friendly Recipe - 53 / #100dietrecipes

Mixed Vegetable chutney is a perfect chutney to serve along with healthy tiffin varieties like millet idly, dosa, adai etc, during dieting days as it has goodness of colorful veggies. This nutritious chutney is prepared using colored capsicums, carrot and cabbage along with onion and tomato. To make it make healthier, more veggies can also be added. The veggies are sauteed in an olive oil and ground into fine paste is further seasoned with mustard seeds and urad dal.

Ingredients :

1 Green Capsicum / Bell pepper, chopped
1 Yellow Capsicum / Bell pepper chopped
1 Red Capsicum / Bell pepper, chopped
1 Carrot, chopped or grated
1/2 Cup Cabbage, grated or chopped
2 Onions, chopped
2 Tomatoes, chopped
4 - 5 Green chillies, chopped ( adjust according to taste bud ) 
Small piece of ginger 
Salt to taste
3 Tsp Olive oil or Gingelly oil 
1/2 Tsp Mustard seeds
1 Tsp Urad dal 
A pinch of Hing 
Few Curry leaves

Method :

Heat 2 Tsp of olive in a pan and add chopped onions.

Saute for a minute and add chopped tomat…

Bansi Rava Urad dal Porridge / Bansi Rava Ulundhu Kanji / Diet Friendly Recipe - 52 / #100dietrecipes

Bansi Rava - Urad dal Porridge / Kanji is an easy and healthy breakfast option during busy days. One glass of this delicious porridge will make our tummy full and also controls our hunger. Instead of bansi rava, wheat rava or samba rava can also be used. This goes delicious with raw onion or kara kuzhambu.


Ingredients :

1 Cup Bansi Rava
3 Tbsp Urad dal 
3 Cups Water 
2 1/2 Cups Butter Milk
1 Tsp Olive oil 
1/4 Tsp Cumin / Jeera seeds
A pinch of Hing
2 Green chillies, Finely chopped
2 Springs Curry leaves
Salt to taste

Method :

Add bansi rava and urad dal in a pressure cooker along with 3 cups of water.

Pressure cook it for 4 - 5 whistles and switch off the flame.

Once the pressure gets released, open the lid, add salt and mix well.

Meanwhile, heat oil in a small pan and add jeera followed by green chillies, curry leaves and hing.

Add the seasoning to the cooked bansi rava and add the measured butter milk.

Mix well and serve.


Serving Options :

Serve with raw onion or left over kara kuzhambu.




Egg & Sprouts Fried Rice Using Brown Rice / Diet Friendly Recipe - 51 / #100dietrecipes

Egg and Sprouts Fried Rice is a healthy version of Chinese fried rice in which sprouts and brown rice is added as a healthy twist. In this recipe, I have used mixed sprouts which contains 4 varieties of healthy beans. The veggies and egg are sauteed in an olive oil and flavored with sauces, is further mixed with cooked brown rice to give a flavorful and nutritious fried rice. Always I use, one day prior cooked and refrigerated rice for my fried rice to get a perfect texture. Personally, I have it as such without any side dish but can also be served with chilli sauce or tomato sauce.


Ingredients :

2 Cups Cooked Brown rice
3 Tbsp Spring Onion bulb, chopped
1/2 Cup Grated Cabbage
1/4 Cup Mixed Sprouts ( Horsegram, Cowpea, Chickpeas and Green gram ) 
1 Egg
3 Tbsp Spring onion, Finely chopped
5 -6 Green beans, Finely chopped and blanched
2 Tsp Olive oil
1 Tsp Soya sauce
1 Tsp Red Chilli sauce 
2 Drops of Apple Cidar Vinegar
Salt to taste
Less than 1/4 Tsp Pepper powder

Method :

Heat oil in a pan and ad…

Methi Ragi Toast / Diet Friendly Recipe - 50 / #100dietrecipes

Delicious and healthy snack prepared using wheat bread, Ragi flour and Methi leaves. This is an excellent option for evening snack or can also be served as breakfast as it is healthy and makes tummy filling. This goes yummy with Mint chutney or Coriander chutney.

Ingredients :

4 Bread slices ( I have used whole wheat bread )
1 Cup Ragi Flour
1 Big Onion, Finely chopped
4 Green chillies, Finely chopped
1/2 Cup Methi / Fenugreek leaves, Finely chopped
Salt to taste
3/4 Cup Water

Method :

Cut the bread slices diagonally and keep aside.

Add ragi flour in a bowl along with onion, methi leaves, green chillies and required amount of salt.

Add water little by little and prepare a batter ( not very thin or thick ).

Heat non stick tawa and brush little olive oil on it.

Take one diagonal bread slice and dip it in the ragi batter.

Place it on the tawa and repeat the process for 2 diagonal slices ( depends upon the tawa size ).

Simmer the flame and cook both the sides for about 5 minutes.

Smear little oli…

Sprouts - Zucchini Salad / Diet Friendly Recipe - 49 / #100dietrecipes

Sprouts - Zucchini salad is a healthy and satisfying meal which can be served as breakfast or evening snack. Sprouts and greens are added in a bowl and lemon juice along with salt and pepper is used as a simple salad dressing.


Ingredients :

1 Zucchini, sliced vertically or peeled using peeler
1/2 Cup Mixed Sprouts ( Horsegram, Cowpea, Chickpeas and Green gram ) 
1/2 Cup Lettuce, chopped
7 - 8 Broccoli florets, blanched
1/2 Tsp Lemon juice 
Little salt ( optional ) 
1/2 Tsp Crushed pepper or pepper powder

Method :

Wash and add the mixed sprouts in a large bowl.

Add the remaining ingredients ( zucchini, lettuce and blanched broccoli ) to sprouts.

Add lemon juice followed by salt and pepper.

Mix well and serve.



Bansi Rava Upma / Diet Friendly Recipe - 48 / #100dietrecipes

Bansi upma is a easy, tasty and healthy breakfast which can be served with any varieties of chutney or sambhar. Personally, I love this upma with kara kuzhambu or Puli kuzhambu. I had posted lots of recipes using Bansi rava along with its benefits. So, check out my previous diet friendly posts to know more about this nutritious rava.

Ingredients :

1 Cup Bansi Rava
2 Cups Water
1 Big Onion, Finely chopped
2 Green chillies, sliced
1 Inch Ginger, Finely chopped
3 Springs Curry leaves
2 Tsp Olive oil
1/2 Tsp Mustard seeds
1/2 Tsp Jeera
1 Tbsp Chana dal
A pinch of Hing

Method :

Heat pan and dry roast bansi rava.

Remove from the flame and keep aside.

Heat oil in a pan and add mustard seeds followed by jeera, channa dal and hing.

Add the chopped onion and saute till it translucent.

Add green chillies followed by ginger, curry leaves and required amount of salt.

Add the measured water and let it boil.

Add the roasted rava little by little and stir well to avoid the formation of lumps.

Stir till the water …

Moong dal Carrot Dosa / Diet Friendly Recipe - 47 / #100dietrecipes

Moong dal - Carrot dosa is an instant, healthy and tasty breakfast recipe to serve with any varieties of chutney and sambhar. Moong dal is soaked along with urad dal and brown rice for an hour and ground into smooth batter by adding grated carrot. This tasty dosa can be made more delicious by adding finely chopped onions and green chillies, while preparing dosa.

Ingredients :

3/4 Cup Moong dal
2 Tbsp Urad dal
2 Tbsp Brown rice 
1 Cup Carrot, grated
Salt to taste
Water, as needed

Method :

Wash and soak moong dal along with urad dal and brown rice for 1 hour.

Drain the water and grind into smooth batter by adding grated carrots and salt.

Add required amount of water to get the batter consistency.

Once done, transfer it to a bowl and mix well.

Heat non stick tawa, take one ladle of batter and pour it on the tawa to prepare dosa.

Cook both the sides by smearing very little olive oil and remove from the flame.

Repeat the process for the remaining batter and serve hot.


Serving Options :

Serve with …

Vegetable Millet Idly Upma / Diet Friendly Recipe - 46 / #100dietrecipes

Everyone must be familiar with our famous makeover recipe "Idly Upma" which is prepared using leftover idlis. Simple yet tasty recipe but in my place, its always a big NO from my husband, when I prepare it like a regular upma. So, I used to make the simple idly upma to exotic upma by adding veggies, eggs or minced chicken to make it more delicious. In my today's diet friendly series, I have used lots of healthy veggies along with a millet idly to make it nutritious and tasty. The idly batter used in this recipe is prepared using foxtail millet and urad dal in a ratio of 4 : 1 and the remaining fermentation procedure is same as the regular batter. To make this breakfast healthier, include more veggies like baby corn, peas etc.

Ingredients :

6 - 7 Millet Idly ( I have used Foxtail Millet ) 
2 Tsp Oil 
1 Onion, Finely chopped
1 Tomato, finely chopped
1 Fresh Red chilli, chopped
1 Cup Colored Capsicum / Bell pepper, Finely chopped  
1/2 Cup Beans, Finely chopped
1/2 Cup Cabbage, Fin…