1.
COVER
2.
INDEX
3.
ABOUT AYUR CUISINE
4.
POLEELU / BOBBATLU
5.
AKUKURA ANNAM
6.
ALASANDA MASALA..
7.
ALASANDA VADALU
8.
ATUKULA UPMA [POHA]
9.
AVIAL
10.
BEANS THALIMPU
11.
BISI BELE BHATH
12.
BITTER GOURD CURRY
13.
BLACK GRAM IDLI
14.
BROKEN VEG UPPUMA
15.
BROKEN RICE UPPUMA
16.
BURELU / SUGGIES
17.
BUTTER MILK DOSA
18.
CAULIFLOWER BIRIYANI
2
19.
CAULIFLOWER PARATHA
37.
FRIED RICE
20.
CHAPATHI
38.
GAJAR KA HALWA
21.
CHATPATE PHAL
39.
GODHUM PAKORA
22.
CHICKEN 65
40.
GORU CHIKKUDU ...
23.
CHICKEN BIRYANI
41.
JOWAR FINGER RINGS
24.
CORN SOUP
42.
KADAMBAM PULUSU
25.
COCONUT RICE
43.
KAKARAKAYA KURA
26.
CURD OOTHAPPAM
44.
KAKARAKAYA VEPUDU
27.
CHINA KABABS
45.
KANCHI IDLI
28.
CURD RICE
46.
KHEEMA METHI
29.
MIXED FRUITS RICE
47.
KHICHIRI
30.
DHOKLA
48.
PESARATTU
31.
DIABETES 2000 DOSA
49.
PHULKA
32.
DIABETES 2000 JUICE
50.
PUDINA PULAV
33.
DIABETES 2000 ROTI
34.
EGG AND TOMATO ...
35.
FAT FREE CHICKEN ...
36.
FAT FREE SHERUVA
About Ayur Cuisine MIRIAM:
Ayurvedic cuisine is about cooking and eating for greater balance, better health and bliss. Ayurvedic cuisine is one of the core components of ayurveda, which is the oldest health care system in the world and has been time-tested over the millennia.
Ayurvedic texts emphasize the importance of food for maintaining health and happiness. The goal of eating is complete fulfillment for the individual: nourishing the senses, mind, body and spirit—which enlivens bliss in the body and in turn balances the mind and body. One method used in ayurveda to bring about this balance in the mind and body is the sense of taste. As Hippocrates once said, “Let food be your medicine and medicine be your food.� 3
POLEELU / BOBBATLU
Method: Boil Bengalgram dal or Redgram dal in enough of water when it becomes slightly soft remove from fire and discard water, and make Jaggery like a powder, then mix Dhal, Jaggery and Elachi powder all together, and make a lemon sized balls. Knead Maida by adding little bit of salt and water and make small balls, then make a poori. In the middle of the poori keep a dhal ball, then cover with poori, press slightly like a chapathi shape then heat kadai grease with ghee or oil then fry like a chapathi both sides. Then take with milk or like that only. Nutritive Values: For one serving (Approximately) Energy 668.6 K.cal, Protein 13.9 g, Carbohydrate 90 g, Fiber <1 g, Fat 28.1 g.
4
AKUKURA ANNAM / SPINACH, AMARANTH, CHUKKA
Ingredients: Raw Rice 200 g , Onion (big) 50 g , Green leafy vegetables finely chopped) 600 g , Lemon 1 , Oil 2 Tsp.. , Mustard seeds 1/4 Tsp.. , Cumin 1/2 Tsp.. , Black gram dhal 1 Tsp.. , Salt to taste and masala powder (Ingredients and Method For Masala : Coriander seeds 1 1/2 Tsp.. , Green gram dhal 1 Tsp.. , Fenugreek seeds 1/4 Tsp.. , Bengal gram dhal 1 Tsp.. , Dry Red Chilies 2 or 3 , Fry all these in 1/2 teaspoon of oil and powder it). Method: Cook rice (Rice 1:1/2 water) in Pressure cooker and allow it to cool. Heat a shallow pan and add oil, fry onions for two minutes. Now add green leaves and keep mixing till the leaves shrink and raw smell disappears. To this add salt and masala powder and rice mix well and fry for some time. Garnish with lime juice and serve with vegetable raitha. Nutritive Values: For One Serving (Approximately) Energy 102 Kcal, Protein 3 g , Carbohydrate 18 g , Fiber 1 g , Fat 1 g.
5
ALASANDA MASALA VADALU
Ingredients: Cowpea (whole) 1000 g , Green Chilies 250 g , Cloves 2 in Nos , Ginger (1 inch piece) 1 in Nos , Onion (finely chopped) 250 g , Coriander (finely chopped) 1 Tbsp.. , Curry leaves (finely chopped) 1 Tbsp.. , Mint (finely chopped) 1 Tbsp.. , Garlic flakes 2 , Oil for deep frying and Salt to taste . Method: Break whole cowpeas and soak in water for 1 hour. Keep aside few cowpeas and grind the rest into a thick batter with out water now add ginger, cloves, garlic paste, onion, green Chilies, coriander, curry leaves, mint and the rest of cow peas and mix well. Heat oil in a shallow frying pan make vadas of the batter and deep fry. Serve hot with tomato sauce. Nutritive Values: For one serving (approximately) Energy 577 Kcal, Protein 25.12, Carbohydrate 65.1, Fiber 11.5, Fat 22.5
6
ALASANDA VADALU / LOBIA KE VADE
Ingredients: Cow pea/Lobia/Alasandalu 1000 g , Green Chilies (finely chopped) 10 in Nos , Onions (finely chopped) 250 g , Ginger (finely chopped) 100 g , Curry leaves (finely chopped) 1Tbsp.. , Coriander (finely chopped) 1 Tbsp.. , Oil 200 g , Salt to taste. Method: Soak cow peas in water with salt for one hour. Now drain the water and grind cow peas, ginger to a coarse paste in a blender. Add onion green Chilies, curry leaves and coriander in batter and mix well. Heat oil in a shallow frying pan, make vadas of the batter and deep fry. Serve hot with tomato sauce. Nutritive Values: For one serving (approximately) Energy 516.95 Kcal, Protein 24.54, Carbohydrate 57.42 g, Fiber 4.3 g, Fat 21 g.
7
ATUKULA UPMA [POHA]
Ingredients: Rice flakes 100 g, Oil 1 Tsp.., Black gram dhal 1 Tsp.., Mustard seeds 1/2 Tsp.., Turmeric a pinch, Onion 1 (medium sized), Green Chilies 2, Fresh green peas 50 g, Curry leaves (finely chopped) 1 Tbsp.., Coriander leaves (finely chopped) 1 Tbsp.., Salt to taste Method: Heat a shallow pan and add oil and crackle mustard seeds, now add black gram dhal and fry till it turns red. Add green Chilies, onions and turmeric and fry till the onions turn golden brown. Wash rice flakes in enough water for a minute and drain the water thoroughly. Put this into the seasoning and mix well keep a lid and cook for few minutes. Garnish it with finely chopped coriander and curry leaves, serve hot. Nutritive Values: For One Serving (Approximately), Energy 188 Kcal, Protein 4 g, Carbohydrate 37 g, Fiber 1 g, Fat 2 g.
8
AVIAL
Ingredients: Raw Banana 100 g, Ash gourd 100 g, Beans 100 g, Fresh Peas 50 g, Drumstick 100 g, Fresh Curd 50 g, Green Chilies 10 g, Coconut Oil 2 Tsp.., Coriander( Finely chopped) 1 Tbsp.., Cumin seeds 1/2 Tsp.. , curry leaves 1 Tsp.., Salt to taste and Raw Rice 1 Tbsp.. (soak rice in water for 15 minutes and grind it to a coarse paste). Method: The Vegetables must be peeled and chopped lengthwise to 1 inch pieces and Pressure cook in just enough water till two whistles. To this add rice paste, beaten curd, green Chiles and boil for a minute on low flame. Heat oil, add cumin seeds and curry leaves for seasoning and mix it to the vegetables. Garnish with finely chopped coriander. Nutritive Values: For one Serving (Approximately), Energy 75 g, Protein 3 g, Carbohydrate 10 g, Fat 2 g
9
BEANS THALIMPU / BEANS FRY
Ingredients: Beans 250 g, Ground nuts or Coconut 20 g, Red Chili powder 1-11/2 Tsp.., Coriander powder 1 Tsp., Turmeric powder 1 Tsp.., Mustard seeds few, Curry leaves few, Oil 2 Tbsp.. and Salt to taste. Method: Clean and cut the Beans in to a 1 in pieces and boil in enough water while boiling add 1 Tbsp.. of Salt in that water, then squeeze dry. Heat oil in a kadai then add Mustard seeds, when it will crackles then add Curry leaves and boiled Beans, fry for few minutes then add Red Chili powder, Coriander powder, Turmeric, mashed Garlic, Ground nut powder or grated Coconut and Salt to taste. Mix properly then remove from fire. Then serve with Rice or Roti. Nutritive Values: For one serving (Approximately) Energy 187.6 Kcal, Protein 5.6 g, Carbohydrate 19.6 g, Fiber 1.30 g,
10
BISI BELE BHATH Ingredients: Raw Rice 200 g, Tuar Dhal 100 g, Thick Tamarind Pulp 3 Tbsp.., Fresh Peas 100 g, Onion (chopped) 100 g, Cauliflower (florets) 100 g, Oil 1 1/2 Tsp.., Turmeric Powder a pinch, Coriander 1 Tsp.., Salt to taste and Masala Powder (Ingredients and Method For Masala : Red Chilies 2 Nos, Coriander seeds 1 Tsp.., Black gram dhal 1 Tsp.., Bengal gram dhal 1 1/2 Tsp.., Cloves 1 No, Cinnamon 1 inch piece. Fry the above ingredients in half a tea spoon of oil till light brown and powder it). Method: Cook dhal with rice by adding five cups of water (1cup= 200ml)in Pressure cooker till soft (10 Minutes). Heat oil and fry the chopped onions till golden brown and add peas, cauliflower florets, tamarind pulp and boil for 2 to 3 minutes with a little water. Mix salt, masala powder and turmeric powder Pour this to the cooked rice mixture as soon as it is removed from Pressure cooker and garnish with finely chopped coriander. Serve hot with raitha. Nutritive Values: For One Serving (approximately), energy 145 Kcal, Protein 5 g, Carbohydrate 28 g, Fiber 1 g, Fat 1 g
11
BITTER GOURD CURRY KANTHAMANI
Ingredients: Bitter gourd 500 g , Oil 200 g , Bengal gram dhal 100 g , Dry Red Chilies 6 , Onion (diced) 2 , Garlic flakes 4 , Sour Buttermilk 200 ml , Turmeric 1/2 Tsp.. , Salt to taste. Method: Cut bitter gourd into finger length pieces and make two slits (one vertical, one horizontal) and marinate in sour butter milk with salt and turmeric for half an hour. Soak bengalgram dhal in enough water for one hour then grind it to a coarse batter. Take onion, Chilies, garlic, and salt and ground to a smooth paste. Mix the two batters and paste together. Wash the marinated bitter gourd in water and stuff paste in to the pieces and fry in a shallow frying pan 4-5 pieces at a time. Serve hot with rice or chapathi. Nutritive Values: For one serving (Approximately) Energy 396 Kcal, Protein 5 g, Carbohydrate 15 g, Fiber 1 g, Fat 35 g.
12
BLACK GRAM IDLI
Ingredients: Black gram dhal 200 g , Cumin 1/2 Tsp.., Salt to taste. Method: Soak black gram dhal for 2 hours. Grind the soaked dhal to a course paste with salt and cumin. Make idlies of the batter and serve hot. The batter once made should be made into idlies immediately. Nutritive Values: For one serving (approximately) Energy 347 Kcal, Protein 24, Carbohydrate 59.6, Fiber < 1, Fat 1.4
13
BROKEN RICE VEG UPPUMA
Ingredients: Broken Rice 60 g, Onion 1 in number, Oil 2 Tsp.., Mixed vegetables (carrot, beans)50 g, Curry leaves 1 Tsp.., Coriander leaves 1 Tsp.., Mustard seeds 1/2 Tsp.., Green Chilies 3 in number and salt to taste. Method: Heat oil in a kadai add Mustard seeds, Curry leaves when it crackles add cat onions, Green Chilies and vegetables. Fry till they turn light brown color. The Suji is then added and fried for a while, add salt and hot water and the vessel is covered and uppuma allowed to cook on slow fire till the grains are soft and water is absorbed. Nutritive Values: For one serving (Approximately) Energy 368 Kcal, Protein 6.61 g, Carbohydrate 60 g, Fiber < 1 g, Fat 10 g. < 1, Fat 1.4
14
BROKEN RICE VEG UPPUMA
Ingredients: Broken Rice 60 g, Onion 1 in number, Oil 2 Tsp.., Mixed vegetables (carrot, beans)50 g, Curry leaves 1 Tsp.., Coriander leaves 1 Tsp.., Mustard seeds 1/2 Tsp.., Green Chilies 3 in number and salt to taste. Method: Heat oil in a kadai add Mustard seeds, Curry leaves when it crackles add cat onions, Green Chilies and vegetables. Fry till they turn light brown color. The Suji is then added and fried for a while, add salt and hot water and the vessel is covered and uppuma allowed to cook on slow fire till the grains are soft and water is absorbed. Nutritive Values: For one serving (Approximately) Energy 368 Kcal, Protein 6.61 g, Carbohydrate 60 g, Fiber < 1 g, Fat 10 g.
15
BURELU / SUGGIES
Ingredients: Blackgram dhal 50 g, Rice 200 g, Bengalgram dal 100 g, Oil 100 g, Elachi 2 nos, Jaggery 150 g and Salt a pinch. Method: Soak Blackgram dhal and Rice in enough water for 2 hrs. Boil Bengalgram dhal or Redgram dhal in enough of water, when it will become slightly soft then remove from fire and discord water. Make jaggery powder in that mix cooked dhal and Elachi and mix well like a dough, then make a lemon sized balls and keep it aside. Blackgram dhal and Rice grind like a smooth paste, and by adding water make a batter. Dhal balls dip in that batter and deep fat fry. Nutritive Values: For one serving (Approximately) Energy 564.25 K.cal, Protein 12 g, Carbohydrate 97.5 g, Fiber 0.45 g, Fat 14.25 g.
16
BUTTER MILK DOSA
Ingredients: Parboiled rice 200 g , Fenugreek seeds 1/2 Tsp.. , Green Chilies 10 g , Cumin seeds 1 Tsp.. , Sour Butter milk 250 ml , Coriander (finely chopped) 1 Tsp.. , Salt to taste. Method: Soak rice in buttermilk for 5-6 hours. Soak fenugreek seeds in a small bowl in little water. Now grind rice, fenugreek and salt together to a smooth paste. Leave this batter to ferment over night. Next day add coriander and cumin mix well. Now heat non-stick flat pan on this rub a half cut big onion dipped in oil. Now spread batter into dosa and fry on both sides. Serve hot with onion chutney. Nutritive Values: For One Serving (Approximately) Energy 83 Kcal , Protein 2 g , Carbohydrate 16 g, Fiber 0.1 g, Fat 0.3 g.
17
CAULIFLOWER BIRIYANI
Ingredients: Basmati rice 200 g, Onions big 50 g, Cauliflower 250 g, Green Chilies 5 g, Fresh thick curd 50 g, Oil 2 Tsp.., Coriander cumin powder 1 Tsp.., Curry leaves 1 Tsp.., Coriander leaves 1 Tsp.., Lemon 1, Mustard seeds 1/2 Tsp.., Turmeric Powder 1 pinch and Salt to taste. Method: Wash and soak rice for 15 minutes. Cut onions into 1 inch long pieces. Wash and cut cauliflower into small Florets. Heat oil in a heavy bottomed vessel and add mustard seeds, when it crackles, add cut green Chilies and curry leaves, cut onions and cauliflower. Fry till it becomes soft. Drain water from rice and fry with the florets for few minutes. Add two cups of boiling water with salt and turmeric powder. When it starts boiling, again add beaten curds, Coriander-cumin powder. Cover the vessel with a tight lid and cook on flame. Cook for 15 to 20 minutes. Garnish with fresh cut coriander leaves. Serve along with either cut lemon pieces or vegetable raitha. Nutritive Values: Energy 159 cal, Proteins 4 g, Carbohydrate 30 g, Fiber 1 g, Fat 2 g.
18
CAULIFLOWER PARATHA
Ingredients: Cauliflower (finely chopped) 200 g, Onion (finely chopped) 1 No, Garam masala powder 1/2 Tsp.., Dhania powder 1 Tsp.., Coriander (finely chopped) 1 Tbsp.., Oil 1 Tbsp.., Salt to taste Method: Heat oil in a shallow pan and add cauliflower and fry till the raw smell disappears. Now to this add garam masala, dhania powder and fry for a minute. Add onions and coriander to this and mix well. Take one tea spoon of this mixture to make one paratha. Nutritive Values: For One Paratha (Approximately), Energy 141 Kcal, Protein 4 g, Carbohydrate 27 g, Fiber < 1 g, Fat 2 g.
19
CHAPATHI
Ingredients: Wheat flour 100 g, Oil 10 g and water as required. Method: Wheat flour and salt add together and made into dough with water. Small portion of dough is made into chapathi with rolling board and pin, placed on a flat iron pan heated on fire and the side turned when slightly baked. When both sides are slightly baked, it is roasted over burning charcoal or puffed with slight Pressure with cloth. If oil is to be added, chapathi is rolled along with half a teaspoonful of oil and when one side is cooked, half a teaspoonful more of oil is added and chapathi fried from both sides. Nutritive Values: For one serving (Approximately) Energy 430 k cal, Protein 11.8 g, Carbohydrate 71 g, Fiber 1.9g, Fat 11.5 g.
20
CHATPATE PHAL
Ingredients: Melon Musk (peeled & diced) 100 g, Water Melon (peeled & diced) 100 g, Apple (diced) 100 g, Orange (peeled flakes) 100 g, Chat Masala 1 Tsp.., Salt to taste Method: Take peeled and diced melon musk, water melon, diced apple flakes of orange in a flat heavy bowl. Sprinkle salt and chat masala on jouce and refrigerate for 2 hours and serve. Nutritive Values: For One Serving (Approximately), Energy 225 Kcal, Protein 8 g, Carbohydrate 45 g, Fiber 1 g, Fat 2 g.
21
CHICKEN 65
Ingredients: Chicken (cut into big size pieces) 100 g , Cardamom 4 , Cloves 4 , Cinnamon (finger length) 1 piece , Ghee 1 Tsp.. , Turmeric 1/2 Tsp.. , Tomato Sauce 2 Tsp.. , Oil 30 g , Corn flour 4 Tsp.. , Dry Red Chilies 6 , Coriander seeds 4 Tsp.. , Milk 3 Tsp.. , Ajinomoto 2 Tsp.. , Ginger (a small piece) 1 , Garlic flakes 6 , Coriander finely chopped , Salt to taste. Method: Make a paste of ginger, garlic, turmeric and salt. Cook chicken pieces in enough water along with the ginger, garlic paste to this. Heat a pan add ghee and fry cloves, cinnamon, Cardamom, red Chilies and coriander, after cooking for sometime, make a fine powder of these spices in a blender and keep aside. Take oil in a shallow pan and add the cooked chicken and fry for sometime, then add spices powder, tomato sauce and corn flour mixed in milk, Ajinomoto and mix well cook on low flame for 5-10 minutes. Garnish with coriander and serve hot with Rice, Nan, or Roti. Nutritive Values: For one serving (Approximately) Energy 424 Kcal, Protein 26 g, Carbohydrate 0 g, Fiber 0 g, Fat 35 g.
22
CHICKEN BIRYANI
Ingredients: Basmati Rice 500 g, Chicken 800 g, Curds 1/2 cup, Chili powder 1/2 Tsp.., Ginger 2 cms, Garlic 4 flakes, Green Chilies 4 or 6 in nos, chopped Onions 5 in nos, Mint leaves 2 Tbsp.., Coriander leaves 2 Tbsp.., Ghee 6 Tbsp.., Cardamom 5 in nos, Cinnamon 3 in nos, Poppy seeds 2 Tsp.. and Salt to taste. Method: Skin and joint the Chicken. Clean and squeeze dry, mix with curds, one teaspoon Salt, Chili powder, Ginger and Garlic paste, soak for 2 hours. Clean the Rice, place over the cooking pan add water and remaining Salt and cook for 2 whistles. eat oil or Ghee in a kadai and fry Onions till brown and crisp, then remove from fire. Heat oil or Ghee in a vessel fry the Masala for few minutes, when the masala is fried then add Chicken with the Curd and chopped green Chilies and cook till dry. Then add fried onions, cooked chicken, chopped coriander and mint to the cooked Rice. Serve with Raitha. Nutritive Values: For one serving (Approximately) Energy 732 Kcal, Protein 50 g, Carbohydrates 85 g, Fiber < 1 g, Fat 21 g.
23
CORN SOUP
Ingredients: Maize seeds (boiled) 200 g , Milk 200 ml , Butter 1 Tbsp.. , Corn flour 1 Tbsp.. , Onion (small) 1 each , Clove , Cardamom , Boiling water , Pepper powder 1/2 Tsp.. , Salt to taste. Method: Take a vessel, add boiled maize seeds, onion, milk and hot water and allow to boil on low flame. Heat a pan add butter and roast clove and corn flour . Add this to the maize mixture and mix well, keep stirring on low flame till thick .Garnish with salt and pepper and serve hot. Nutritive Values: For one serving (approximately) Energy 259 Kcal, Protein 8.2, Carbohydrate 32, Fiber 2.1, Fat 11.1 g.
24
COCONUT RICE
Ingredients: Rice 100 g, Coconut 30 g, Green chilies 2 in nos, Onion 1 in number, Bay leave 1 in number, Cloves 2 in number, Ilachi 2 in number, oil 3 Tsp.. and salt to taste. Method: Wash and soak Rice for 15 minutes. Grind coconut and take milk out. Heat oil in a Pressure pan and add cut onion and Green chilies fry till it becomes light brown. Add Bay leave, Ilachi and cloves fry for few minutes then add coconut milk and water both 1:2 portion, add rice in that, wait for 3 whistles. Then serve with subjee. Nutritive Values: For one serving (Approximately) Energy 471 k cal , Protein 6 g, Carbohydrate 63.75 g, Fiber 1 g, Fat 21 g.
25
CURD OOTHAPPAM
Ingredients: Rice flour 100 g , Sour thick curds 100 g , Baking soda 1/2 Tsp.. , Cumin 1/2 Tsp.. , Salt to taste. Method: Mix curds and rice flour without lumps and allow it to ferment for 8-10 hours. Before making Dosa add salt, cumin, soda and water to make good batter and mix well. Heat a flat non-stick pan, spread batter into dosa, add half teaspoon oil and cover with lid. After a minute take off the lid, and fry on the other side also till golden brown. Serve hot with onion chutney. Nutritive Values: For One Serving (Approximately) Energy 73 Kcal , Protein 2 g , Carbohydrate 13 g , Fiber 0.8, Fat 1 g.
26
CHINA KABABS Ingredients: Minced meat 250 , Roasted Bengalgram dhal 125 g , Onions (finely chopped) 2 medium size , Curds 200 g , Oil 30 g , Ginger Chilies 8 , Coriander seeds 2 , Cinnamon 1 inch piece 1 , Cloves 2 , Coriander finely chopped 1 Tbsp.. , Mint (finely chopped) 1 Tbsp... Method: Make powder of roasted bengal gram dhal. Make separate paste of green Chilies and coriander seeds. Make powder of cloves, Cardamom, cinnamon and keep aside. Take a vessel and put meat, ginger, garlic, paste, salt, turmeric, spices powder, green chilly, coriander seeds paste, mint and curds and allow it to marinate for one hour. Now add bengal gram powder into it and mix well. Now heat this vessel on a low flame till the water disappears. Now heat a Pressure pan add oil and spread the cooked meat into the pan and cook on a low flame for half an hour. Fry on the other side for 5 minutes and remove from fire. Now cut into required sizes garnish with coriander and serve with Rice or Nan, or Rumali Roti. Nutritive Values: For one serving (approximately) Energy 462 Kcal, Protein 27.25, Carbohydrate 29.9, Fiber 0.6 g, Fat 26.11 27
CURD RICE
Ingredients: Rice 100 g, Curd 50 g, Green Chilies 2 or 3 in number, Mustard seeds 1/2 Tsp.., Coriander leaves 1 Tsp.., Curry leaves 1 Tsp.., Black gram dhal 1 Tsp.., Ginger small piece, oil 1 Tsp.. and salt to taste. Method: Cut green Chilies and Ginger. heat oil in a kadai and add Mustard seeds, when it crackles then add Green Chilies, Curry leaves, Black gram dhal and ginger. Fry till it becomes light brown. Cool the mixture and add curd, salt and finely chopped Coriander, then mix with cooked Rice. Nutritive Values: For one serving (Approximately) Energy 473 k cal, Protein 9 g, Carbohydrate 81 g, Fiber
28
CURD RICE WITH MIXED FRUITS
Ingredients: Rice 100 g, Curd 50 g, Green Chilies 2 or 3 in number, Mustard seeds 1/2 Tsp.., Coriander leaves 1 Tsp.., Curry leaves 1 Tsp.., Black gram dhal 1 Tsp.., Ginger small piece, Grapes 5 in number, Apple 3 slices, Pomegranate seeds few, oil 1 Tsp.. and salt to taste. Method: Cut green Chilies and Ginger. heat oil in a kadai and add Mustard seeds, when it crackles then add Green Chilies, Curry leaves, Black gram dhal and ginger. Fry till it becomes light brown. Cool the mixture and add curd, salt, finely chopped Coriander and fruits, then mix with cooked Rice. Nutritive Values: For one serving (Approximately) Energy 388.5 k.cal, Protein 7.2 g, Carbohydrate 68.55 g, Fiber 2.25 g, Fat 9.75 g.
29
DHOKLA Ingredients: Besan 2 cups, Ginger 2 cms, Soda 3/4 Tsp.., Citric acid 3/4 Tsp.., Green chilies 2 nos, Sugar 1 Tsp.., Turmeric powder 1/2 Tsp.., Oil 3 Tbsp.., Mustard seeds 1 Tsp.., Cumin seeds 1 Tsp.., Curry leaves few and salt to taste. Method: Grind Green Chilies and Ginger together. Mix all the ingredients together except Soda and seasonings. Add enough Water (approx. 1 1/4 cup) and mix to a smooth batter as for bajjis and pakodas. Add Soda to the batter, mix thoroughly and grease a two dish pan then pour the batter and steam for 15 - 20 minutes. Remove the two dish pan and allow to cool slightly and turn out the Dhokla on a plate, then cut into pieces. Heat 2 Tbsp.. of water and pour in a katori. Heat oil for seasoning in a small kadai, add Mustard, Cumin and Ginger seeds, when they crackles then add Curry leaves. Add the seasoning in to the hot Water. Pour over the Dhokla pieces, garnish with chopped Coriander leaves and grated Coconut. Nutritive Values: For one serving (Approximately) Energy 441 Kcal, Protein 17.1 g, Carbohydrates 60.9 g, Fiber 3.9 g, Fat 14.3 g.
30
DIABETES 2000 DOSA
Ingredients: Raw Rice 200 g, Rice Flakes 50 g, Dehusked Black gram 1 Tbsp.., Red gram dhal 1 Tbsp.., Bombay ravva 2 Tbsp.., Fenugreek seeds 1/2 Tsp.. and Salt to taste Method: Soak rice, fenugreek seeds and dhals together for 2 to 3 hours. Soak rice flakes separately for an hour. Grind everything together to smooth and thick paste. Mix salt to the batter. Allow to ferment for 8 to 10 hours. Next day one hour before making dosa, mix ravva to it. Heat a flat pan and rub a half cut big onion dipped in oil. Spread dosa as thin as possible on the pan. Fry on both the sides till crisp. Serve hot with onion chutney spread inside the dosa. Nutritive Values: For one dosa (approximately), Energy 92 Kcal, Carbohydrates 18 g, Protein 2 g, Fiber 0.68 g, Fat 1 g
31
DIABETES 2000 JUICE
Ingredients: Melon musk (peeled and diced) 200 g, Vanilla essence 1/4 Tsp.., Sweetex 1 Tsp.. Method: Take melon pieces and sweetex, blend for half a minute in mixer. To this add the vanilla essence. Serve the juice chilled. Nutritive Values: Energy 34 Kcal, carbohydrates 7 g, proteins 1 g, fiber 0.8 g, fat 0.4 g
32
DIABETES 2000 ROTI
Ingredients: Jowar flour 150 g , Maize flour 80 g , Cumin a pinch , Garlic 4 flakes , Wet Red Chilies 3. Method: Seieve Jowar flour and maize flour. Make a paste of cumin, red Chilies and garlic in a blender. Add this paste and salt to the flour. Mix 50 ml of boiling water and knead well and make a dough. Make roti and sprinkle little water and spread with a light and on one side and fry on the other side. Serve hot with Greens curry and Onion chutney. Nutritive Values: For One Serving (Approximately) Energy 198 Kcal , Protein 6 g , Carbohydrate 40 g , Fat 1 g , Fiber 1 g.
33
EGG AND TOMATO CURRY
Ingredients: Eggs 3 nos, Tomatoes 250 g, Onions 200 g, Ginger and Garlic paste each 1 Tsp.., Chili powder 1-11/2 Tsp.., Oil 3 Tbsp.., Curry leaves 1 Tbsp.., Mustard seeds few, Coriander leaves 1 Tbsp.., Turmeric powder 1 Tsp.., coriander powder 1 Tsp.. and Salt to taste. Method: Boil the Eggs, while boiling the Eggs cut the Onions and Tomatoes like a small pieces. After boiled the Eggs take Oil in a kadai then add Mustard seeds when it will crackles then add Curry leaves Ginger and Garlic paste fry for few minutes then add Onions fry till it becomes light brown in color, then add Tomatoes fry till it becomes soft, then add Coriander powder, Turmeric powder, Red chili powder and Salt mix properly and add 1 cup of water, cook till raw smell disappears and gravy becomes thick, then add boiled Eggs and Garnish with chopped Coriander leaves. Then serve with Rice or Roti. Nutritive Values: For one serving (Approximately) Energy
34
FAT FREE CHICKEN CURRY
Ingredients: Tender Chicken , (cut it into 6to 8 pieces) 1 , Ginger (small piece) 1 , Ghee 2 Tsp.. , Garlic flakes 6 , Coriander leaves (finely chopped) 2Tbsp.. , Onion (diced) 2 , Coriander seeds 2 Tsp.. , Turmeric 1/2 Tsp.. , chili powder 1/2 Tsp.. , Salt to taste. Method: Boil chicken pieces in enough water. Make a paste of ginger, garlic, coriander seeds, red chili powder, turmeric, salt with little water in a blend. Add this paste to the boiling chicken and cook for some time. Heat ghee in a pan and fry till golden brown and add the chicken with the gravy to this mix and cook for 5 minutes. Garnish with lime juice and coriander and serve with rice or roti. Nutritive Values: For One Serving (Approximately) Energy 179 Kcal , Protein 26.5 g , Carbohydrate 5.55 g , Fat 5.65 g , Fiber 0.3 g.
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FAT FREE SHERUVA
Ingredients: For making sheruva bones of chicken or goat can be used. Bones 500 g , Cardamom 2 , Cloves 2 , Onion (finely chopped) 2 medium sized , Tomatoes (diced) 2 medium sized , Black pepper 6 , Garlic flakes 4 , Ginger (small piece) 1 , Cream 2 Tsp.. , Turmeric 1/2 Tsp.. , Red chili powder 1 Tsp.. , Cinnamon (finger length) 2 , Poppy seeds 2 Tsp.. , Coriander seeds 2 Tsp.. , Bay leaf 1 in Nos , Coriander (finely chopped) 1 Tsp.. , Mint leaves (finely chopped) 1 Tbsp.. Method: Make a paste of coriander seeds, pepper, poppy, ginger, garlic, bay leaf in a blender. Boil the bones with salt, chili powder and turmeric powder in 10 glasses of water till the water reduces to 4 glasses quantity. Now add spices paste, mint, coriander and cream, mix well and remove from the fire. Serve hot. Nutritive Values: For one serving (approximately) Energy 132 Kcal, Protein 21.82, Carbohydrate 2.94, Fiber 0.5 g, Fat 3.76 g.
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FRIED RICE
Ingredients: Rice 100 g, onion big 30 g, cloves 2 or 3 nos, cinnamon 1 inch piece, oil 10 g, bay leaves 1 in number and salt to taste. Method: Wash and soak rice for 15 minutes. Cut onions into small pieces, heat oil in a Pressure pan. Fry onions and garam masala for 10 minutes, then add rice and enough water (1:2 ratio), and replace the lid and wait for 2 whistles and remove from fire and serve with Raitha and any Kurma. Nutritive Values: For One Serving (Approximately), Energy 453 Kcal, Protein 7 g, Carbohydrates 85 g, Fat 10 g.
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GAJAR KA HALWA
Ingredients: Carrots (grated) 1000 g , Sugar 500 g , Milk 500 g , Ghee 250 g , Cashew nuts (chopped) 1 Tbsp.. , Cardamom (powdered) 10 in Nos. Method: Take a pan, fry cashew in little ghee and keep aside. Add rest of the ghee in pan and fry the grated carrots till aroma of carrots is emitted. Now add sugar and keep stirring on a low flame. Boil milk on a low flame in a separate vessel till the milk reduces to half the quantity. Add milk and Cardamom powder to the grated carrots till the gravy turns thick. Garnish the halwa with cashew nuts and serve hot or chilled with ice-cream. Nutritive Values: For one serving (approximately) Energy 423.05 Kcal, Protein 2.39, Carbohydrate 52.48, Fiber 1, Fat 23.29
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GODHUM PAKORA
Ingredients: Wheat flour 56 g, Rice flour 28 g, Curd 56 g, Oil 28 g, Ginger 7 g, Green chilies 7 g, Cumin 3 g and salt to taste. Method: Wheat flour is mixed with the Rice flour and made in to a paste with Curd Chopped Ginger and Green chili are added to the paste and mixed well. Cumin and salt are also added. Oil is heated in a pan and small portions of the paste are fried in the hot Oil till brown in color. Nutritive Values: For one serving (Approximately) Energy 163 k cal, Protein 3 g, Carbohydrates 18 .6 g, Fiber 1 g, Fat 8.5 g.
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GORU CHIKKUDU THALIMPU
Ingredients: Cluster beans 250 g, Ground nuts or Coconut 20 g, Red chili powder 1-11/2 Tsp.., Coriander powder 1 Tsp.., Turmeric powder 1 Tsp.., Mustard seeds few, Curry leaves few, Oil 2 Tbsp.. and Salt to taste. Method: Clean and cut the Cluster beans in to a 1 in pieces and boil in enough water while boiling add 1 Tbsp.. of Salt in that water, then squeeze dry. Heat oil in a kadai then add Mustard seeds, when it will crackles then add Curry leaves and boiled Beans, fry for few minutes then add Red chili powder, Coriander powder, Turmeric, mashed Garlic, Ground nut powder or grated Coconut and Salt to taste. Mix properly then remove from fire. Then serve with Rice or Roti. Nutritive Values: For one serving Approximately) Energy 98.9 Kcal, Protein 2.98 g, Carbohydrate 7.75 g, Fiber 2.24 g, Fat 9.2 g.
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JOWAR FINGER RINGS
Ingredients: Jowar flour 200 gms, Bengal gram flour 50 gms, Bwater 3 cups , Ginger Garlic paste 1 Tsp.., Cumin seeds 1 Tsp.., Mustard seeds 1 Tsp.., Chilly powder 1 Tsp.., Curry leaves few, finely chopped Coriander 1 Tbsp.., Oil 2 Tsp.., Turmeric 1/2 Tsp.., Asafoetida 1/2 Tsp.., Lime 1 in number and Salt to taste. Method: Knead Jowar flour in hot Water, by adding Besan, Salt, Turmeric, red Chilly powder, Asafoetida and leave it for 10 minutes. Take a Pressure pan add Oil and when the Oil is hot add Cumin and Mustard seeds, Ginger Garlic paste and Curry leaves. Now add Water and allow it to boil on low flame. Make rings from the dough and add to the boiling water. Pressure cook for 2 whistles. Garnish it with chopped Coriander and Lime juice and serve hot with hot and sweet chutney. No .of servings 4. Nutritive Values: For one serving (Approximately) Energy 221 K.cal, Protein 7.8 g, Carbohydrate 43.8 g, Fiber <1 g, Fat 1.7g.
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KADAMBAM PULUSU
Ingredients: Brinjal 50 g, Ladies finger 25 g, Fresh peas 1 Tbsp.., Tomatoes 50 g, Red pumpkin 100 g, Cooked Redgram dhal 100 g, Sambar powder 3 Tsp.., Tamarind pulp 50 g, Green Chilies (cut lengthwise) 2 or 3, 'Coriander, Curry leaves' - to garnish 2 Tsp.., Oil 1 Tsp.., Salt to taste and For seasoning Black gram dhal 1/2 Tsp.., Bengal gram dhal 1 Tsp.., cumin seeds 1 Tsp... Method: Cut all vegetables into one inch long pieces. Heat oil in a pan and season with mustard seeds, black gram dal, bengal gram dal, curry leaves and cumin seeds. Add vegetable pieces and fry for a minute. Then add tamarind pulp, salt, sambar powder and cooked red gram dhal, allow to boil until it becomes thick. Garnish with coriander, serve with rice or paratha. Nutritive Values: For One Serving (Approximately), Energy 99 Kcal, Protein 5 g, Carbohydrate 16 g, Fiber 2 g, Fat 1 g.
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KAKARAKAYA KURA / KARELI KI SABJI
Ingredients: Bitter gourd (chopped circular slices) 500g , Oil 30 g , Cumin 1 Tsp.. , Tamarind 10 g , Curd 100 g , Onion (diced) 3 g , Dry Red Chilies 8 in Nos, Turmeric a pinch , Sugar 2 Tsp.. , Coriander (finely chopped) 1 Tbsp.. , Salt to taste. Method: Take a vessel, add a cup of water, curds, salt turmeric and bitter gourd slices and cook till the water disappears. Make paste of chilies and cumin and keep aside. Heat oil in a frying pan and fry the slices slightly and in the rest of oil fry onions on low flame till golden brown. Now add bitter gourd slices and sprinkle the red chilies cumin powder and mix well and fry for few minutes. Garnish with coriander and serve hot with rice or chapathi. Nutritive Values: For one serving (Approximately) Energy 80 Kcal, Protein 2 g, Carbohydrate 5 g, Fiber < 1 g, Fat 6 g.
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KAKARAKAYA VEPUDU / BHUNE KARELAE
Ingredients: Bitter gourd 500 g , Butter milk 200 ml , Oil 200 g Rice 5 Tsp.. , Dry Red Chilies 6 , Cumin 1/2 Tsp.. , Turmeric 1/2 Tsp.. , Salt to taste. Method: Cut bitter gourd into finger length pieces and make two slits (one vertical, one horizontal) and marinate in sour buttermilk for half an hour and keep aside. Method: Soak rice for half an hour and grind it to a smooth paste along with chilies, cumin, salt and turmeric. Stuff this paste into the bitter gourd pieces and keep aside. Heat oil in a shallow frying pan and deep fry 4-5 bitter gourd pieces at a time. Serve with curd rice or hot pongal. Nutritive Values: For one serving (Approximately) Energy 326 Kcal, Protein < 1 g, Carbohydrate 36 g, Fiber 1 g, Fat 34 g.
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KANCHI IDLI
Ingredients: Blackgram dhal 100 g , Parboiled Rice Rawa OR Rice rawa 200 g , Bengal gram dhal 3 Tsp.. , Mustard seeds 1 Tsp.. , Curry leaves (finely chopped) 1 Tbsp.. , Coriander (finely chopped) 1 Tbsp.. , Black gram dhal 2 Tsp.. , Oil 30 g , Green chilies 4 , Onion (finely chopped) 4. Method: Soak blackgram dhal for one hour in enough water. Grind the dhal with slat in blender to a smooth batter. Now mix washed rice rawa into to batter. Soak bengal gram in water for an hour and mix in the batter. Heat oil in a pan and add mustard seeds, blackgramdhal, green chilies, onion and curry leaves, coriander now add batter to this and close the fire, mix well and make idlies of the batter in Pressure cooker. Serve hot with onion chutney and sambar. Nutritive Values: For one serving (approximately) Energy 488.26 Kcal, Protein 14.1, Carbohydrate 82.92, Fiber 0.4 g, Fat 11 g.
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KHEEMA METHI Ingredients: Minced meat 1/4 kg, Curd 1/4 cup, Fenugreek leaves 5 small or 3 big bunches, Green chilies 2 nos, Onions 2 nos, Ginger 2 cms, Chili powder 1 Tsp.., Coriander powder 1 Tsp.., Turmeric powder 1/4 Tsp.., grated Coconut 4 Tbsp.., Cloves 2 nos, Cardamom 1 no, Cinnamon 1 piece, Salt and Lime juice to taste. Method: Wash the minced Meet and squeeze dry, add curds and 1/2 Tsp.. salt, allow to marinate for 1 hour, place this mixture in the pan cook for 15 minutes while it is cooking.Mince Onions, Ginger, Green Chilies and Fenugreek leaves. Grind Coconut to a paste using little water. Heat oil in a kadai add Cloves, Cinnamon and Cardamom. After 1-2 minutes, add Onion, Ginger, Green Chiles and fry till Onions are brown. Add all the powders and chopped leaves, fry till all the liquid is absorbed. Add the cooked Meat with its liquid, Coconut paste and Salt. Cook till almost dry then garnish with chopped hard-boiled Eggs (optional) and Lime juice to taste. Serve with roti or rice. Nutritive Values: For one serving (Approximately) Energy 321 Kcal, Protein 31 g, Carbohydrate 12 g, Fiber > 1 g, Fat 17 g.
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KHICHIRI
Ingredients: Raw Rice 200 g, Green Gram dhal 100 g, Onion (medium sized) 1 No, Ginger (paste) 2 Tsp.., Garlic paste 3 flakes, Curry leaves 5 g, Coriander (finely chopped) 1 Tsp.., Green Chilies 1 Tsp.., Oil 1 Tsp.., Water 600 ml and Salt to taste. Method: Wash rice and dhal and soak in enough water for 10 to 15 minutes. In a Pressure pan heat oil add onion, green Chilies and curry leaves, fry on low flame for sometime. To this add the paste of ginger and garlic and fry. Now add rice and dhal and Pressure cook in 600 ml of water for 3 whistles. Garnish with finely chopped coriander and serve hot. Nutritive Values: For One Serving (Approximately), Energy 225 Kcal, Protein 8 g, Carbohydrate 45 g, Fiber < 1 g, Fat 2 g.
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PESARATTU
Ingredients: Greengram whole 60 g, Rice 30 g, Oil 10 g and Salt to taste. Method: Soak dhal overnight. In the morning grind and mix all the ingredients except Oil. Spread ladleful of mixture evenly and fry both sides with one teaspoon of Oil. Cook the entire mixture this way. Nutritive Values: For one serving (Approximately) Energy 393.9 K. cal, Protein 16.44 g, Carbohydrate 57.48 g, Fiber 2.52 g, Fat 10.93 g.
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PHULKA
Ingredients: Wheat flour 100 g, salt to taste and water to mix. Method: Mix Wheat flour and salt together, and make dough by adding water. Take small portion of dough make into circular phulka using rolling board and pin. Now put the phulka on pre heated flat pan and on low flame bake the phulka on one side, turn when slightly baked on one side then remove from pan and roast in sim flame on both sides. Nutritive Values: For one serving (Approximately) Energy 346 k cal, Protein 11.8 g, Carbohydrate 71 g, Fiber 1.9 g, Fat 1.5 g.
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PUDINA PULAV
Ingredients: Rice 200 g, Mint leaves 50 g, Onion( Diced) 50 g, Green chilly pieces 1 Tsp.., Tomato 100 g, Oil 2 Tsp.., Mustard 1/2 Tsp.., Black gram dhal 1/2 Tsp.., Bengal gram dhal 1/2 Tsp.., Curry leaves 1 Tsp.., Clove 2 Nos, Cinnamon 1 inch piece. Method: Wash and soak rice for 15 minutes. Fry and grind mint leaves along with tomato, onion and green Chilies. Heat oil in a Pressure pan and season with black gram, bengal gram, clove, cinnamon and curry leaves. Now add rice, ground paste, garam masala powder and boil for 10 minutes with enough water(1 : 1 1/2) serve with vegetable raitha. Nutritive Values: For One Serving (Approximately), Energy 156 Kcal, Protein 3 g, Carbohydrate 29 g, Fiber 1 g, Fat 1 g.
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“Ayur Cuisine, Volume Two” will be available shortly, please check back soon. Thank you! 51