CURRY WATCHERS - MAKE IT HEALTHY 2021

Gomathi Gunasekarapandian - United Kingdom

Entry No: 

110

Poruvilankai urundai (பொருவிளங்காய் உருண்டை)

Preparation:
----------------

1) Wash the red rice and dry roast it on low flame

2) Wash the moong dal and dry roast it on low flame

3) Grind the roasted rice & moong dal separately to a coarse flour (like sooji)

4) Sieve the roasted rice & moong dal flour

5) Roast the gram, coconut, almonds & cashews together in a pan with a table spoon of ghee

6) Mix these with the rice and moong dal flour

7) Add the dry ginger powder, a pinch of salt and cardamom powder to the flour mix

8) Boil the jaggery in a 1/2 cup of water. Once the jaggery dissolves filter it to remove impurities. Continue boiling until it turns into a thick syrup which can be rolled into a ball

9) Mix the jaggery paste while it is warm with the flour mix and make small balls. This has to be done when the jaggery paste is warm, otherwise it can't be rolled into a ball

10) The flour can also be fine (step #3), but a coarse flour gives a crunchy feel

11) Cardamom, almonds, cashews & dry ginger powder are optional though they are used traditionally

Nutrition:
-------------

1) Red rice:
1.a) It is high in proteins & fibrey
1.b) It is packed with flavonoid antioxidants

2) Moong dal:
2.a) It is high in proteins & fibre
2.b) It is rich in iron, calcium, magnesium, potassium & zinc
2.c) It is rich in vitamins B1, B2, B3 & B9
2.d) It has antioxidant properties
2.e) It has a low glycemic index

3) Jaggery:
3.a) It is high in iron, magnesium, potassium & manganese

4) Coconut:
4.a) It is rich in proteins & fibre
4.b) It is rich in manganese, magnesium, selenium, phosphorous, potassium, copper & iron
4.c) It contains powerful antioxidants
4.d) Some studies have shown that it has a neutral effect on cholesterol as it has high amounts of HDL & LDL

5) Cashews:
5.a) It is rich in proteins & fibre
5.b) It is rich in copper, magnesium, manganese, zinc, phosphorous, selenium
5.c) It also contains vitamins B1, B6 & K

6) Cashews:
6.a) It is rich in proteins & fibre
6.b) It is rich in magnesium & manganese
6.c) It also contains vitamins B2 & E

7) Cardamom
7.a) It is rich in potassium, calcium, magnesium & phosphorous

8) Roasted gram
8.a) It is rich in iron & manganese

9) Dry ginger powder
9.a) It contains small amounts of proteins & fibre
9.b) It contains calcium, iron, magnesium, manganese, phosphorous, potassium, sodium & zinc
9.c) It contains vitamins B1, B2, B3, B5, B6, B9, C & E

10) Ghee
10.a) It is rich in vitamins A
10.b) It is rich in fats and hence it should be used in moderation

Ingredients

Red rice - 1 cup
Moong dal - 1/2 cup
Jaggery - 1 cup
Coconut (grated)
Cashews
Almonds
Cardamom (powdered)
Roasted gram - 1 table spoon
Dried ginger powder
Ghee

Golu Photo 3
Golu Photo 3
Golu Photo 3

Entry No: 

101

Urid dal kali (உளுந்தங்களி)

Preparation:
------------

1) Dry roast the black 'urid dal' in low flame for 5 mins. Stop roasting when you get a nice aroma. Let it cool down. Grind the roasted 'urid dal' into a flour. Sieve it well. Add required amount of 'urid dal' flour to water. Stir until it completely dissolves in water such that it is free of lumps

2) Dissolve the palm sugar completely in water. Filter it to get rid of any impurities

3) Mix the 'urid dal' mix and palm sugar water in a heavy bottom pan. Heat this mix in medium flame and stir it with a ladle. Once this mixture starts to thicken reduce the flame and keep stirring. After switching to low flame, add small amounts of sesame oil at regular intervals. Do not add more than 2 or 3 table spoons in total. Add the grated coconut and mix it well. Pour a little oil on the top and turn off the flame

4) We can use ghee instead of sesame oil, but traditionally sesame oil is used. Coconut is optional, but adds to the flavour

Nutrition:
-------------

1) Black urid dal:
1.a) It is high in protein
1.b) It is an excellent source of fibre, vitamin B, iron, copper, calcium, magnesium, zinc

2) Palm sugar:
2.a) It is high in fibre, potassium, zinc, copper, iron, phosphorous
2.b) It has less glucose and a lower glycemic index than other sweeteners like table sugar, honey etc

3) Sesame oil:
3.a) It is high in antioxidants and has anti-inflammatory properties
3.b) It has a balanced ratio of omega-3, omega-6 & omega-9 fatty acids

4) Coconut:
4.a) It is rich in fibre, proteins, manganese, magnesium, selenium, phosphorous, potassium, copper & iron
4.b) It contains powerful antioxidants
4.c) Some studies have shown that it has a neutral effect on cholesterol as it has high amounts of HDL & LDL

Benefits:
------------

In Tamil Nadu, this is given for 45 days when girls reach puberty. It is believed to strengthen the uterus and cleanse the body. It is recommended to be taken during menstrual cycle

Ingredients

Black urid dal
Palm sugar (கருப்பட்டி)
Sesame oil
Coconut (grated)

Golu Photo 3
Golu Photo 3
Golu Photo 3

Entry No: 

92

Fusion Smoothie

1.Take 1 medium bowl of Spinach clean it and keep aside
2. Peel the skin off and remove the seed of the avocados
3. Chop the apples and keep aside
4. Peel and chop the banana
5. Soak the chia seeds in a small cup of water..let it sit for 15 mins.
6. Now add all the ingredients in a smoothie blender and let the blender run it for 2 mins.
7. Now your magical healthy and filling Fusion Smoothie is ready...

Health benefits:

Fusion Smoothie is a balanced drink which gives you the benefits of 5 a day in one glass. Packed with a well balanced blend of different nutrients, you can have this for your breakfast which will keep you full and reduce your cravings or to rejuvenate you after a long hard day

Spinach:

1. Rich in Iron ,Calcium and Folic acid
2. It also has high amounts in Vit A,Vit C and Vit K1
3. It is high in Insoluble Fibre and low in carbs and fat

Avocados:

1. It provides high amounts of Potassium and small amounts of Magnesium, Manganese, Copper, Iron, Zinc and Phosphorous
2. It also contains Vitamin's A, B1, B2, B5, B6, C, E and K
3. Avocados do not contain cholesterol and are low in saturated fat
4. It contains heart healthy Monounsaturated fatty acid
5. Most of the calories come from fibre,so the net carbs is very low

Bananas:

1. It contains many essential nutrients like Potassium, Magnesium, Manganese and copper
2. It contains high amount of Vitamins B6 and C
3. It is high in fibre and some proteins
4. They help moderate blood sugar level and improve digestive health
5. They are rich in antioxidants

Apple:

1. It contains Potassium
2. It contains Vitamin's A, B1, B2, B6, C, E and K
3. It helps with heart health and weight loss

Chia seeds:

1. It is very high in fibre and proteins
2. It is high in Omega 3 and 6
3. It is high in Manganese, phosphorus, selenium, copper, Iron and calcium
4. It has some antioxidants and good for heart health



Ingredients

Spinach
Avocado
Apple
Banana and
Chia Seeds

Golu Photo 3
Golu Photo 3
Golu Photo 3