CURRY WATCHERS - MAKE IT HEALTHY 2021

Premalatha Aravindhan - United Kingdom

Entry No: 

144

Fiber, Minerals and an adundance of Vitamin A rich Sweet Potato with Protein Rich Flour mix Halwa

Peel the sweet potato skin and cut into cubes. Put it in a pressure cooker and add water and cook for 3 whistles. Using a masher, mash the cooked sweet potato to a smooth paste.
* In a wide heavy bottom cast iron pan, add 1 small cup of ghee and add the protein rich flour in it. Fry the flour in the ghee until it begins to change color and starts to have a nice aroma.
* To the same pan, add the mashed sweet potato, sugar and milk bring them to boil it over medium heat.
* Once boil the the above mixture add it to the flour mixture and keep mixing the halwa until they all start to come together and begins to leave the sides of the pan. At this stage cardamom powder and mix it well.
* Remove it from flame.
* Garnish – heat about a tsp of ghee in a small pan and fry the cashews or almonds and add to the halwa.
* Serve the Protein, vitamins and minerals rich Halwa warm or at room temperature.

To give little twist in serving can be served as a finger food.

* Peel and thin slice the sweet potato and steam it for 4 minutes in a steamer.
* In a tava add 1/2 teaspoon on ghee and place the steamed sweet potato roast it until it turned into light golden brown.
* Arrange roasted sweet potato in a plate and a spoon of halwa on top of the each sliced, roasted sweet potato will be served as a finger food.

In a week end complete healthy breakfast menu
Red rice flour Idiyappam with sprouted moong dhall vadakari
Ragi murungai keerai kuzhipaniyaram
Protein rich, vitamins n mineral rich seeet potato halwa.

Ingredients

Ingredients:

* Sweet potato - 500 gms
* Protein rich flour mix ( Ragi, Wheat, black Urid dhal, Bajra (kambu) , moong dhal, Jowar (solam) )– 1/2 cup
* Sugar – 1/2 cup
* Milk - 1/2 cup
* Homemade Ghee– 1 small cup
* Cardamom powder – 1/4 tsp
* Cashews and almonds – for garnishing

Golu Photo 3
Golu Photo 3
Golu Photo 3

Entry No: 

137

Moong Dhal Vadakari with Red Rice flour Idiyappam

Cooking Instructions:

Replacing Channa Dhal with healthy protein rich sprouted moong dhal.

* Soak moong dal overnight then put it in a tight box for one day to sprout.  First grind chilli, fennel, cumin, coriander leaves and salt.
* Then add the sprouted moong dhal and grind coarsely. Do in batches to ensure even grinding. Do not grind smoothly.
* Grease idli plates and fill the moulds with the ground mixture, make a dent in the middle to ensure easy cooking. Steam cook for 8 - 10 minutes.
* Once cooled, break it roughly.
* in a large iron kadai heat 2 tbsp oil and saute 1 bay leaf, 1 inch cinnamon, 3 cloves, ½ tsp fennel, until it becomes aromatic.
* further add 2 finely chopped onions followed by 2 cubes ginger garlic, 2 slitted green chillies, few curry leaves and 2 tbsp mint.
* saute well until it changes colour.
* keeping the flame on low add ¼ tsp turmeric, ½ tsp chilli powder, ½ tsp coriander powder and ½ tsp garam masala powder , ½ tsp Himalayan pink salt.
* saute on low flame until spices turn aromatic.
* further add 1 tomato and saute until the tomatoes turn soft and mushy.
* add 1 cup water.
* add in pieces of steamed sprouted moong dal and mix well.
* cover and boil for 5 minutes.
* add 2 tbsp coriander and mix well.

How to make Idiyappam:

* In a separate bowl, add the rice flour, salt and mix well. Add about 3/4 Cup of the hot water to the rice flour. Stir with a spatula. Now, continue to add the water little by little to the rice flour and mix well until a soft, smooth and non-sticky dough is formed.

* Once you are able to handle the dough by hand, knead it nicely for 1-2 mins. Grease the inside portion of the idiyappam press. Grease your palm with oil, take a portion of the dough, smoothen it out in your palm and fill it in the press. Similarly, grease the steamer plate. Gently press the idiyappam dough onto the steamer plate.

* Steam the idiyappam for about 5 mins, until cooked through. Let the idiyapam to cool down a bit, before gently removing from the steamer plate and transferring to a serving plate.

* finally, enjoy healthy and protein rich moong dhal vada curry with red rice flour Idiyappam.

Ingredients

Idiyappam ingredients :

1 cup Red rice flour
1.5 cups of Hot water
Himalayan pink Salt to taste

Vadakari ingredients:

for vada:
* 1 cup sprouted Moong Dhal
* ½ tsp fennel / saunf
* 2 green chillies
* ½ tsp cumin / jeera
* 2 tbsp coriander (chopped)
* ½ tsp Himalayan pink salt

for curry:
* 2 tbsp oil
* 1 bay leaf
* 1 inch cinnamon
* 3 cloves
* ½ tsp fennel / saunf
* 2 onion (finely chopped)
* 1 tomato (chopped)
* 2 cubes ginger garlic (frozen)
* 2 chillies (slit)
* few curry leaves
* ¼ tsp turmeric
* ½ tsp kashmiri red chilli powder
* ½ tsp coriander powder
* ½ tsp garam masala powder
* ½ tsp Himalayan pink salt
* 1 cup water
* 2 tbsp coriander (chopped)
* 2 tbsp mint leaves (chopped)

Golu Photo 3
Golu Photo 3
Golu Photo 3

Entry No: 

133

Ragi Murungai Keerai Kuzhipaniyaram (iron rich food)

Batter Preparation:

* Wash and Soak ragi , urad dal, fenugreek seeds overnight separately.
* Put soaked ingredients in a grinder, grind to smooth batter.
* Transfer batter to a bowl, add sea salt, mix well and allow it for fermentation ( 8 hours aprx).

Preparation:

* Heat 2 tbsp oil in a pan, add mustard seeds, let it splutter then add chana dal, urad dal fry till light brown.
* Add asafoetida, small onion, ginger, green chilli, curry leaves and Murungai keerai sauté
* Add coriander leaves, cut off heat
* In a bowl add ragi idli batter, seasoned ingredients mix well.
* Heat iron paniyaram tawa, pour 1 tbsp of oil around the paniyaram cavities.
* Pour batter, cover lid cook both sides till crisp & Golden brown.
* Then serve hot with coconut chutney, tomato chutney and coriander chutney.

Ingredients

For kuzhipaniyaram batter :
* Ragi - 2 cups
* Urad dal - ½ cup
* Fenugreek seeds - 1 tbsp
* Salt to taste
* Water as required

Ingredients :

* Murungai keerai- 1 bowl
* Small Onion - 10 finely chopped
* Ginger- 1 tbsp
* Green chilli - 1 tbsp
* Roasted peanut - 2 tbsp
* Mustard seeds - 1 tbsp
* chana dal - 1 tbsp
* Urad dal - 1 tbsp
* Curry leaves - 2 springs
* Coriander leaves - 2 springs
* Asafoetida-1/2 tsp

Golu Photo 3
Golu Photo 3
Golu Photo 3

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