February 29, 2016

Tomato Bhath Using Wheat Rava / Diet Friendly Recipe - 91 / #100dietrecipes





Time really flies ! So far completed 90 diet friendly recipes and only, 10 more days left to complete my healthy challenge.. Here comes my today's healthy meal - Tomato bhath using wheat rava. Tomato bhath is a tasty and easy meal which can served for breakfast or dinner along with raita. To make it diet friendly, I have used wheat rava ( big / mota ) in this recipe which can also be substituted with Bansi rava, regular wheat rava or Bombay rava. 


Ingredients :

1 Cup Wheat Rava
2 3/4 Cups Water 
1 Tbsp Olive oil 
1/2 Tsp Mustard seeds
1/2 Tsp Jeera / Cumin seeds
1 Tbsp Channa dal 
A pinch of Hing
1 Onion, Finely chopped 
4 Green chillies, chopped
2 Springs of Curry leaves
3 Big Tomatoes, Finely chopped 
1 Tsp Ginger, Finely chopped
Less than 1/4 Tsp Turmeric powder 
Salt to taste
Mint leaves for garnishing

Method :

Heat oil in a pan and add mustard seeds.

Once it starts spluttering, add jeera seeds followed by channa dal and hing.

Add green chillies followed by ginger and curry leaves.

Add finely chopped onion and saute till the color of onion changes to light brown.

Now add turmeric powder followed by chopped tomatoes and salt.

Saute till the tomatoes turns soft and mushy.

Add the measured water and let it boil.

Add the wheat rava and mix well.

Cook it for 5 minutes or till the water reduces.

Simmer the flame and cook it for another 5 minutes.

Once the rava becomes dry, switch off the flame and keep aside for 5 minutes.

Garnish with mint leaves and serve hot.


Serving Options :

Serve hot with Raita.


February 28, 2016

Beetroot Chips / Diet Friendly Recipe - 90 / #100dietrecipes


Guilt free, zero oil and healthy snack to munch along with green tea as mid morning snack or evening snack. Very easy to prepare and in this recipe, I have not used any seasoning expect salt. But to enhance the flavor, Italian herbs or Indian spices can also be added.

Ingredients :

2 Beetroot
Little Salt to sprinkle 

Method :

Peel the skin of beetroot and slice them thinly ( like we do for potato chips ).

Place the sliced beetroot on a kitchen towel and sprinkle little salt on top.

Keep it aside for 10 minutes.

Meanwhile, pre heat the oven at 180 degree C for 10 minutes.

Line the baking tray with baking sheet and arrange the beetroot slices.

Bake it for 12 minutes at 180 degree C and flip the other side.

Bake it again for another 12 minutes at 180 degree C.

Bake till the beetroot turns crispy, remove from the oven and keep aside.

Store it in an air tight container and serve with green tea.



February 27, 2016

Drumstick Horsegram Kuzhambu / Diet Friendly Recipe - 89 / #100dietrecipes






Ingredients :


1/2 cup Horsegram 
1 Tsp Olive oil 
10 Onions, small onion ( Chinna vengayam ) 
2 Springs of Curry leaves 
2 Drumsticks, cut into small pieces
Lemon sized Tamarind, soaked in water
Salt to taste 

To Grind :

2 Tsp Olive oil / Gingelly oil
1 Tsp Jeera / Cumin seeds
10 Onions, small onion
6  Dry red chillies 
2 Tsp Pepper corns 
5 Garlic pods 

Method :

Wash and soak horsegram over night or 6 - 7 hours.

Drain the water and pressure cook it for 6 - 7 whistles by adding 1 cup of water.

Once done, remove from the flame and keep aside to cool.

Meanwhile, heat 2 tsp oil in a pan and add jeera followed by dry red chillies, garlic pods, pepper corns and onions.

Saute for couple of minutes and remove from the flame.

Cool and grind into fine paste by adding little water.

Transfer it to a bowl and keep aside.

Now strain the cooked horsegram and reserve the water.

Grind the cooked horsegram into fine paste by adding little water.

Transfer it to a bowl and keep aside.

Now heat the same pan and add the sliced onions followed by curry leaves and drumstick pieces.

Saute it for couple of minutes in a medium flame and add the ground masala.

Mix well, add salt and the reserved horsegram water.

Let it boil for 5 minutes or till the drumstick gets half cooked.

Meanwhile, extract the juice from soaked tamarind and add it to the kuzhambu.

Add the ground horsegram and cook it again till the drumsticks gets cooked and kuzhambu / gravy turns silky.

Once done, switch off the flame and serve hot.


Serving Options :

Serve hot with Brown rice.


















February 26, 2016

Gluten Free Yellow Corn Flour Dosa / Diet Friendly Recipe - 88 / #100dietrecipes






Gluten free yellow corn flour / makkacholam dosa is an instant and healthy breakfast option which is prepared by adding bansi rava and curd. Chopped tomato and chillies are added to enhance the taste of dosa. More veggies can also be included in the batter to make it more nutritious. This can be served along with any varieties of chutney or sambhar.


Ingredients :

1 Cup Gluten Free Yellow Corn Flour / Makkacholam flour
1/2 Cup Bansi Rava ( Regular rava can also be used )
1/2 Cup Curd 
1 1/2 Cups Water ( Add extra if necessary ) 
Salt to taste 
1 Tomato, finely chopped ( without seed )
2 Green chillies ( Finely chopped )
4 Tbsp Coriander leaves, finely chopped

Method :

Add bansi rava in a bowl along with curd and mix well without any lumps by adding 1/2 cup of water.

Keep aside for 10 minutes.

Now add the gluten free yellow corn flour and mix well again by adding the remaining 1 cup of water ( add extra water if necessary ).

Add the chopped tomato, green chillies and coriander leaves.

Add the required amount of salt and mix well. ( Batter should not be too tin or thick ).

Heat non stick dosa pan, take one ladle of batter and prepare like regular dosa by smearing little olive oil.

Cook both the sides in a medium flame and remove from the flame.

Repeat the process for remaining batter and serve hot.


Serving Options :

Serve hot with any varieties of chutney or sambhar.








February 25, 2016

Mixed Dal Idly / Diet Friendly Recipe - 87 / #100dietrecipes


Wanna enjoy soft and healthy idlis without fermentation process... ? Then, try this nutritious filled idlis as it is prepared using 4 varieties of dal and brown rice. All you need is just soaking hours to prepare this soft and airy idlis. The dals and brown rice are soaked together for  4 - 5 hours and ground into smooth batter is further added with a packet of eno to get a fluffy idlis. This tasty idlis goes yummy with any varieties of chutney and sambhar.


Ingredients :

3 Tbsp Toor dal
3 Tbsp Channa dal
3 Tbsp Moong dal
3 Tbsp Green gram dal
3 Tbsp Brown rice
Salt to taste
Water, as required
1 Packet Eno ( 4.5 gms )

Method :

Wash and soak toor dal along with channa dal, moong dal, green gram and brown rice in a water for about 4 - 5 hours.

Drain the water and grind into smooth batter by adding little water.

Transfer the batter to a bowl and add the required amount of salt. Mix well.

Heat the idly cooker filled with water and keep ready to steam the idlis.

Grease the idly moulds and keep aside.

Mix eno to the batter, mix well and using ladle, pour the batter to the greased moulds.

Steam it for 10 - 15 minutes or till the toothpick comes out clean.

Once done, switch off the flame and cool it for 5 minutes.

Now de - mould the idlis and serve hot.

Serving Options :

Serve hot with any varieties of chutney and sambhar.





February 24, 2016

Bansi Rava Idly / Diet Friendly Recipe - 86 / #100dietrecipes


Bansi Rava Idly is a quick and healthy breakfast option to serve with chutney or sambhar. When idly batter is not available in handy, this recipe is an excellent option to prepare in a jiffy. Veggies like grated carrot, peas, corn etc can also be included in this recipe to make it more nutritious. The seasoned rava is mixed with a low fat curd to get a batter consistency is further steamed for 10 - 15 minutes to get a delicious and tasty idlis.


Ingredients :

1 Cup Bansi Rava 
1 Cup Low fat Curd 
1/4 Cup Water
1 1/2 Tsp Olive oil 
1/2 Tsp Mustard seeds
1/2 Tsp Jeera / Cumin seeds
1 1/2 Tbsp Green chillies, finely chopped 
1 Tbsp Ginger, finely chopped 
Salt to taste 
3 Tbsp Coriander leaves, finely chopped 
2 Springs of Curry leaves 

Method :

Heat oil in a pan and add mustard seeds.

Once it starts spluttering, add jeera / cumin seeds followed by green chillies and curry leaves.

Add the chopped coriander leaves and bansi rava.

Simmer the flame and roast it for couple of  minutes.

Remove from the flame and cool it completely.

Transfer the rava to a bowl and add curd.

Mix well and add the remaining water to get a idly batter consistency. ( Add some more water if necessary but batter should not be too thin or too thick ).

Meanwhile, heat the idly cooker with water.  

Grease the idly plate, place one curry leaf on each mould and pour the batter.

Steam it for 10 - 15 minutes and switch off the flame.

Remove from the mould and serve hot.


Serving Options :

Serve hot with chutney and sambhar.







February 23, 2016

Rajma Dosa / Diet Friendly Recipe - 85 / #100dietrecipes


Make your breakfast healthy by including more protein rich ingredients and my today's recipe is using rajma and brown rice. Both the ingredients are soaked and ground into batter consistency to prepare a delicious dosa. This dosa can be prepared instantly after grinding or keep aside for 3 - 4 hours to avoid the raw taste of brown rice. This goes delicious with any varieties of chutney and sambhar.

Ingredients :

1 Cup Brown Rice 
1 Cup Rajma 
1/2 Tsp Methi seeds
Salt to taste
Water to grind 

Method :

Wash and soak brown rice and rajma for 4 - 5 hours.

Drain and grind into fine batter by adding required amount of water.

Once done, transfer it to a bowl and add salt.

Mix well and keep it aside for 3 - 4 hours. ( Dosa can also be prepared immediately after grinding ).

Heat non stick dosa pan, take one ladle of batter and prepare like dosa.

Cook both the sides by smearing little olive oil.

Once done, remove from the flame and repeat the process for the remaining batter.

Serve hot.


Serving Options :

Serve hot with any varieties of chutney or sambhar.


February 22, 2016

Horse gram Soup / Diet Friendly Recipe - 84 / #100dietrecipes


Horse gram soup is a healthy and diet friendly soup which also helps in weight loss. Horse gram is pressure cooked along with spices and onion is further made into fine paste and boiled to give a delicious and healthy soup. This soup can be served as breakfast along with sauteed veggies or as evening drink.

Ingredients :

3 Tbsp Horse gram 
1 Medium sized Onion, chopped 
10 Pepper corns 
5 Garlic pods
1/2 Tsp Jeera / Cumin seeds
2 Cups Water 
Salt to taste
Coriander leaves, for garnishing

Method :

Wash and soak horse gram over night in a water.

Drain the water and keep aside.

Add 1 1/2 Cups of water in a pressure cooker along with the soaked horse gram, garlic pods, pepper corns, jeera and chopped onion.

Pressure cook it for 5 - 6 whistles and switch off the flame.

Once the pressure gets released, drain the water from soup and keep aside.

Grind the remaining ingredients into fine paste and transfer the ground paste to the pressure cooker.

Add salt and drained water along with half cup of water.

Boil it for 5 minutes and switch off the flame.

Garnish with coriander leaves and serve hot.






February 21, 2016

Pumpkin Mint Paratha / Diet Friendly Recipe - 83 / #100dietrecipes


Ingredients :

1 Cup Pumpkin, grated 
2 Cups Wheat Flour 
1/4 Cup Mint leaves, finely chopped 
1/2 Tsp Red chilli powder 
Less then 1/4 Tsp Turmeric powder 
A pinch of Garam Masala 
2 Tbsp Curd ( Low fat ) 
Salt to taste 

Method :

Microwave the grated pumpkin along with 2 tbsp water for 5 minutes.

Once done, cool and add the wheat flour along with mint leaves, garam masala, red chilli powder, turmeric powder, salt and curd.

Combine all the ingredients and prepare a soft dough. ( Add water if required ).

Keep aside for 30 minutes.

Divide the dough into 5 equal sized balls.

Take one ball and roll it into circular shape like paratha using rolling pin.

Heat tawa, place the rolled paratha and cook both the sides by smearing little olive oil.
 
Once done, repeat the process for the remaining dough.

Serve hot.


Serving Options :

Serve hot with Low fat raita or veg curry.







February 20, 2016

Ragi Sevai Uthapam / Diet Friendly Recipe - 82 / #100dietrecipes


Ragi sevai uthapam is an interesting healthy breakfast option to serve instead of the regular sevai recipe or even the leftover sevai can be converted into nutritious dosa by adding ragi flour, wheat flour and bansi rava. The same recipe can also be prepared like regular dosa instead of uthapam. And to make it more healthy, include grated veggies like carrot, beetroot etc. This can be served as breakfast or dinner along with any variety of chutney and sambhar.

Ingredients :

1 Cup Ragi sevai, Cooked
1/2 Cup Ragi flour
1/2 Cup Wheat flour
2 Tbsp Bansi rava / wheat rava
1/2 Cup Curd
Salt to taste
1/2 Cup Onion, finely chopped 
2 Green chillies, finely chopped
3 Springs of Curry leaves, finely chopped
1 1/2 Cups Water ( adjust accordingly )

Method :

To cook Ragi sevai - Follow the packet instructions or soak the ragi sevai in water for a minute, squeeze the water and steam it for 10 minutes. Once done, remove from the flame and cool it.

Measure 1 cup of cooked sevai for this recipe and add it to a bowl.

Add ragi flour along with wheat flour and bansi rava to the cooked sevai.

Add the measured curd and salt.

Add 1 cup of water and mix well to get the batter consistency and keep aside for 30 minutes.

Add the remaining water as the water gets absorbed and mix well. ( Add extra water if necessary ).

Heat non stick dosa pan, take one ladle of batter and prepare like thick pan cake / thick dosa.

Sprinkle finely chopped onions, green chillies and curry leaves.

Smear little olive oil, cover and cook both the sides in a medium flame.

Once done, remove from the flame and repeat the process for the remaining batter.

Serve hot.


 Serving Options :

Serve hot with chutney and sambhar.















February 19, 2016

5 Dal Urundai Kuzhambu / Diet Friendly Recipe - 81 / #100dietrecipes


Urundai kuzhambu is one of our family's favorite kuzhambu which is generally prepared using chana dal / kadalai parupu or sometimes with toor dal. The dal is soaked, made into dumplings and poached in a tangy tamarind base kuzhambu. My today's post is a healthy and diet friendly version of our regular urundai kuzhambu by including more dals and without coconut. In this recipe, I have included 5 dals - Toor, Chana, Horse gram, Moong and Green gram, which are are soaked, made into dumplings and steamed in a idly cooker before adding it to the kuzhambu. Personally, I don't prefer side dish for urundai kuzhambu but microwave papad or veggie stir fry / poriyal goes perfect along with hot rice.


Ingredients :

For Urundai :

1/4 Cup Toor dal
1/4 Cup Horsegram
2 Tbsp Green gram
2 Tbsp Moong dal
2 Tbsp Channa dal
2 Onions, medium sized, finely chopped
1/4 Tsp Saunf
Few curry leaves
5 Garlic pods, finely chopped

For Kuzhambu :

2 Tsp Olive oil / Gingelly oil
1 Bay leaf
1/2 Tsp Saunf / Perujeeragam
1/2 inch Cinnamon stick
2 Springs Curry leaves
1 Cup Onions, finely chopped
1/2 Cup Tomatoes, finely copped
2 Green chillies, slitted
2 Garlic pods, finely chopped
Lemon sized Tamarind ball, soaked in 1 cup of water
1/4 Tsp Turmeric powder
2 Tsp Red chilli powder
3 Tsp Coriander powder
Salt to taste
1 1/2 Cups Water 

Method :

Soak all the dals for 4 hours.

Drain and grind it coarsely without adding water.

Transfer the ground paste to a bowl and add chopped onions, saunf, garlic, curry leaves and salt.

Combine together and make small equal sized balls.

Steam the balls for 10 to 15 minutes in a steamer or Idly cooker and keep aside.

Heat oil in a pan or kadai and add bay leaf followed by cinnamon and saunf.

Add the slitted green chillies and garlic along with chopped onions and saute till it turns translucent.

Now add the chopped tomatoes and saute till it turns soft and mushy.

Add turmeric powder followed by chilli powder, coriander powder and salt.

Saute till the raw smell of masala powder goes off.

Add 1 1/2 cups of water and let it boil for couple of minutes.

Meanwhile, extract the tamarind juice from the soaked tamarind and add it to the boiling kuzhambu.

Cover and cook it for 5 minutes in a medium flame.

Now add the steamed balls and cook it again till the kuzhambu becomes thick.

Garnish with curry leaves and switch off the flame.

Serve hot.


Serving Options :

Serve hot with Rice and microwave papad.
















February 18, 2016

Diet - Friendly BisiBellaBath ( Sambhar Rice ) / Diet Friendly Recipe - 80 / #100dietrecipes


Make your regular bisibellabath / sambhar rice more nutritious and diet friendly by just including brown rice and protein rich ingredients...

Bisibellabath is a karnataka famous food which is prepared using rice, toor dal and spicy masala. Generally this rice is prepared using lots of veggies and to make it more nutritious and  diet friendly, I have used brown rice instead of regular rice. And also, included protein rich ingredients like sprouts, double beans, cow pea and dried peas. In this recipe, I have used only 2 varieties of veggies but more healthy veggies can also be added. Though the traditional bisibellabath is served with boondi, papad and pickle, this delicious and flavorful rice goes well with any vegetable dry curry during dieting days.

Ingredients :

3/4 Cup Brown Rice
1/2 Cup Toor dal
1 Big Onion, Finely chopped
1 Tomato, Finely chopped
10 - 15 Beans, chopped
2 Carrots, finely chopped
2 green chillies, sliced 
2 Tbsp Double beans
2 Tbsp Cow pea / Lobia / Karamani dried
2 Tbsp Green peas, dried ( Fresh ones can also be used )
3 Tbsp Mixed Sprouts
2 Tbsp Bisibellabath ( I have used Eastern masala )
1/4 Tsp Turmeric powder
Salt to taste
Small piece of Tamarind 
5 Cups of Water
2 Springs Curry leaves
1 Tbsp Olive oil
1 Tsp Mustard seeds
1 Tsp Jeera / cumin seeds
A pinch of hing powder
2 Dry red chillies
Coriander leaves for garnishing

Method :

In a casserole, wash and soak lobia along with green peas and double beans for 4 hours in a hot water.
( Instead overnight soaking can also be done ).

Wash and soak brown rice for 2 hours in a water.

Soak tamarind in a little amount of water before starting a cooking process.

Soak toor dal in a water before starting the cooking process.

Heat oil in a pressure cooker and add mustard seeds.

Once it starts spluttering, add jeera seeds followed by hing and dry red chillies.

Add chopped onions followed by green chillies and curry leaves.

Saute for a minute and add chopped tomato.

Saute it the tomato turns soft and add carrot followed by beans, sprouts and soaked double beans, peas and lobia.

Mix well and add the masala powders ( Bisibellabath, Turmeric and Salt ).

Now squeeze the tamarind, extract the juice and add it to the veggies.

Add the measured amount of water and let it boil.

Drain the water from toor dal and brown rice and add it to the boiling water.

Close it with the lid and cook it for 2 whistles.

Simmer the flame and cook it for another 10 minutes.

Switch off the flame and wait till the pressure gets released.

Once done, open the pressure cook and garnish with coriander leaves.

Mix well and serve hot.


Serving Options :

Serve hot with vegetable curry. 



February 17, 2016

Horse gram Mini Idly / Kollu Mini Idly / Diet Friendly Recipe - 79 / #100dietrecipes


My today's post is a healthy and nutritious breakfast recipe which is prepared using three diet friendly ingredients - Brown rice, Millet and Horse gram. All the ingredients are soaked and ground into batter consistency to get a soft and healthy idlis. The same batter can be used for preparing Dosa, uthapam and Kuzhipaniyaram.


Ingredients :

1 Cup Horse gram / Kollu 
1 Cup Millet ( any variety ) 
1 Cup Brown rice 
1 Tsp Methi / Fenugreek seeds
Salt to taste 
Water, as needed for grinding 

Method :

Wash and soak horse gram in a water along with methi seeds.

Wash and soak millet along with brown rice in a separate bowl.

Soak it for 5 - 6 hours.

Drain the water from millet - brown rice and grind it into smooth and thick batter by adding little water.

Transfer it to a big bowl and keep aside.

Now, drain the water from horsegram and grind into smooth batter.

Transfer the horse gram batter to the millet - brown rice batter.

Add salt and mix well.

Close it with a lid and let it ferment overnight.

Once done, mix well, take one ladle of batter and pour it in a mini idly trays.

Steam it for 10 - 15 minutes and switch off the flame.

 Dip the spoon in water and slowly de - mould the idlis from the trays and serve hot.


Serving Options :

Serve hot with chutney and sambhar.


Note :

The same batter can also be used to prepare dosa or uthapam or Kuzhipaniyaram ( appe ).





February 16, 2016

Beetroot Millet Rice / Diet - Friendly Recipe - 78 / #100dietrecipes






Healthy and tasty lunch box recipe prepared using millet and beetroot with a mild tangy taste because of the addition of lemon juice. This nutritious rice goes yummy with onion raita. In this recipe, I have used little millet which can also be substituted with mixed millet or other variety.



Ingredients :

1 Cup Millet, washed
2 Cups Water 
1 Tsp Olive oil / Cooling oil 
1/4 Tsp Cumin seeds / Jeera 
1 Bay leaf
1 Onion, Finely chopped
2 Green chillies, sliced 
1 Cup Beetroot, grated 
Salt to taste 
1 Tsp Lemon juice 
3 Springs of Curry leaves 

Method :

Boil 2 cups of water in a bowl or pan and add the washed millet.

Simmer the flame and cook till it gets cooked.

Once done, switch off the flame and keep aside for 10 minutes.
 
Heat oil in a pan and add jeera followed by bay leaf.

Add green chillies along with chopped onion and saute till the color of onion changes.

Add the grated beetroot and salt.

Mix well and cook for couple of minutes.

Add curry leaves and the cooked millet along with lemon juice.

Mix well and serve.




Serving Options :

Serve with onion raita.




February 15, 2016

Gonkura Bansi Rava Kichadi / Diet Friendly Recipe - 77 / #100dietrecipes


Gonkura Bansi Rava Kichadi is a sour and spicy breakfast recipe prepared using 3 varieties of dals and gonkura leaves. As this recipe is prepared using dals and bansi rava, this nutritious kichadi makes itself a complete meal without any side dish. But this can also be served along with any veg dry curry.

Ingredients :

1 Cup Bansi Rava, cooked
2 Tbsp Toor dal 
2 Tbsp Moong dal
2 Tbsp Masoor dal 
1 Onion, finely chopped
1 Tomato, finely chopped 
2 Green chillies
1 Cup Gonkura leaves, chopped 
1/4 Tsp Turmeric powder 
1/2 Tsp Chilli powder 
1/4 Tsp Cumin / Jeera powder 
Salt to taste 
1 Tsp Olive oil 
2 1//2 Cups Water 
1/2 Tsp Mustard seeds
1/2 Tsp Cumin seeds
1 Tsp Ginger garlic paste

Method :

To cook bansi rava, boil 2 cups of water and add 1 cup of bansi rava. Stir continuously till the water gets absorbed, simmer the flame and cook for 5 minutes. Switch off the flame and keep aside for 5 minutes. Now measure 1 cup of cooked bansi rava and use it for the below recipe.

Add all the dals in a bowl along with 2 cups of water and boil it till it turns soft.

Once done, remove from the flame and keep aside.

Heat oil in a pan and add mustard seeds.

Once it starts spluttering, add jeera seeds followed by green chillies and onion.

Add ginger garlic paste and saute till the raw smell goes off.

Add the chopped tomato and cook till it turns soft.

Now add the chopped gonkura leaves followed by turmeric powder, chilli powder, jeera powder and salt.

Saute and cook it for couple of minutes.

Add the cooked dal along with water and mix well.

Add the cooked bansi rava and mix well without any lumps.

Now add the remaining half cup of water and cook it for couple of minutes.

Once done, switch off the flame and serve hot.


Serving Options :

Serve hot with veg curry.






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