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Healthy Recipes for optimal health


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Soya nuggets biriyani (Rich Source of protein)

Soya nuggets Biriyani

Soya nuggets Biriyani

Soya nuggets biriyani is one of the great lunch box dish that stays and tastes well even when cold. I usually pack it along with yogurt. Soya nuggets with basmati rice are a whole meal that can fulfill your appetite. They are rich source of protein. I have Google it and come to know that rice and soya nuggets are gluten free. The boiled soya nuggets turn spongy, all ready to absorb the flavor you added. The dried nuggets have to be either soaked in boiling water for a few minutes or boiled in water for 3-4 minutes, until they have ballooned out and become soft, before use. Today I want to share with you an easy process to prepare soya biriyani .

Ingredients:

Basmati Rice – 2 cup
Soya Chunks -10-12
Onion – 3/4 cup thinly sliced
Turmeric powder -1/4 tsp
Chilli Powder – 1 tsp
Garam masala powder -1 tsp

Sugar-1 tbsp(optoinal)

raisin-1 tbsp
For grinding masala
Ginger – 1 inch piece
Garlic -3-4 cloves

For the seasoning
Ghee/oil– 1 tbsp(Ghee add extra flavor to your dish)
Cinnamon – 1 inch piece
Cardamom – 1

Preparation

Boil  basmati rice in water for 10 minutes and turn off the gas when it yet to tender. Drain the water completely and keep it aside.

Bring water to boil, add soya chunks, salt and switch off the flame. Let it remain soaked for 30 minutes. After 30 minutes, squeeze out the water and keep it aside.

Grind the ingredients mentioned under grinding and keep it ready.This is the masala ( ginger, garlic)
Method

Heat oil in a pan, add the ingredients mentioned under seasoning and sauté for 2 minute.
Add thinly sliced onions, saute for another 2 minute.

Now add the ground paste and saute until the raw flavor goes. Add, turmeric powder, chilli powder, garam masala powder and the soya chunks.Saute for 2-3 minutes and then add  2 cups of water.

When it start to boil add the half boiled rice, raisin and sugar and mix well.Cover it on medium flame for 15 minutes.

Open the lid of the pan and gently fluff the rice with a fork. Serve with Yogurt

Nutritional Information:
4 Servings
Amount Per Serving
Calories 249.2
Total Fat 4.0 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 7.5 mg
Sodium 12.5 mg
Potassium 90.0 mg
Total Carbohydrate 40.0 g
Dietary Fiber 6.7 g
Sugars 6.0 g
Protein 15.7 g
Vitamin A 10.1 %
Vitamin B-12 0.0 %
Vitamin B-6 3.5 %
Vitamin C 7.6 %
Vitamin D 0.0 %
Vitamin E 0.3 %


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Chana Dal Or Cholar Dal (split Bengal gram) recipe : Healthy Recipe

chana dal (split Bengal gram) recipe

chana dal (split Bengal gram) recipe

I can remember my childhood days when my grandfather asked my grandma to prepare the chana dal (split Bengal gram) recipe. We always like my grand ma’s handmade food specially this chana dal recipe. She was a grand chef of our family. Being a vegetarian my grandma always cooked verities type of vegetarian dishes. I always believe in simple cooking and here I make the recipe as simple as possible. Split Bengal gram (chana dal), has low glycemic index and very beneficial pulse for diabetics as it helps in controlling in blood sugar levels.

Ingredients:

Soaked chana dal – 2 cups
Ginger paste-1 tbsp
Turmeric powder – 1 tsp
Cumin seed -1/2 tsp
Cumin powder – 1 tbsp
Green chili -2 piece ( one cut into two pieces)(another for garnishing)
Sugar-1 tbsp(optional)
Raisin- 1 tbsp (for garnishing)
Salt to taste (here I add 1 tbsp)
Vegetable oil– 1 tbsp
Asafoetida -1/2 tsp

Preparation:

Pressure cook for soaked chana(soak overnight or if you prepare this dish for dinner you can soak it in morning ) with 4 cups of water. Do not drain the excess water.

Heat oil in a pan. Add cumin seed sauté for 2 minute.

Add cooked chana dal with the excess water into this masala. Then add turmeric powder, ginger paste, sugar, green chili, salt , and cumin powder . Boil for 15 – 20 minutes. When everything is done add Asafoetida and stir well.

Once you get a gravy consistency pour it into a bowl and garnish with raisin and green chili.

Serve with Steamed rice or chapati, Roti or Poori

Nutritional Information:
8 Servings
Amount Per Serving
Calories 189.9
Total Fat 2.8 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.1 mg
Sodium 883.9 mg
Potassium 27.8 mg
Total Carbohydrate 31.0 g
Dietary Fiber 0.7 g
Sugars 2.7 g
Protein 10.1 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 0.5 %
Vitamin C 0.2 %
Vitamin D 0.0 %
Vitamin E 1.3 %


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Bitter Gourd with yellow Pumpkin (Ayurveda Recipe)

Bitter Gourd with yellow Pumpkin:

Being a Bengali I crave for sweet dishes from my childhood. My sisters and I didn’t like the bitter taste of bitter gourd. My mother used to make this bitter gourd recipe as a home remedy for the stomach worm once in a week. We always refused to take this because of it bitter taste. But now I come to know that how much bitter gourd is beneficial to control the insulin level of blood. To reduce the bitterness here my extra addition is coconut milk. Pumpkin also reduces the bitterness. There are six tastes or Rasas that are distinguished in the Ayurvedic diet are Sweet, Salty, Sour, Pungent, Astringent and Bitter. I always try to follow these six tastes in our daily diet as much as Possible. This recipe goes well as a starter with basmati rice.

Bitter Gourd with yellow Pumpkin(Ayurveda recipe)

Bitter Gourd with yellow Pumpkin(Ayurveda recipe)

Ingredients:

Medium sized bitter gourd – 2(finely chopped into slices)
Pumpkin -1 cup(cut into pieces)
Ghee – 1 tbsp
Mustard seed – 1 tsp
Turmeric Powder – 1/2 tsp
Cumin Powder – 1/2 tsp
Thick coconut milk – 1/2 cup
Rock salt to taste

Preparation:

In a heavy bottomed pot, heat the ghee until it becomes clear. Add brown mustard seeds and sauté till it starts popping.When ready add the bitter gourd, pumpkin, turmeric powder, cumin powder and salt. Mix well.Now to this add the coconut milk.Cook on low flame for 15 to 20 minutes.

Nutritional Information:
4 Servings
Amount Per Serving:
Calories 65.1
Total Fat 4.0 g
Saturated Fat 2.4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.4 g
Cholesterol 7.5 mg
Sodium 298.4 mg
Potassium 98.6 mg
Total Carbohydrate 6.9 g
Dietary Fiber 3.4 g
Sugars 2.8 g
Protein 1.6 g
Vitamin A 155.3 %
Vitamin B-12 6.2 %
Vitamin B-6 0.7 %
Vitamin C 36.3 %
Vitamin D 0.0 %
Vitamin E 2.1 %


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Egg Dal Tadka:The Green Bean Seed Tadka with Egg(Healthy Recipe)

Egg Dal Tadka(Green Bean seed Recipe)This week I choose main course from Punjab .Egg Dal Tadka which is usually found in various Punjabi dhaba all time favorite in my family. This flavorful and aromatic tadka is always go with roti or Paratha.You can add tomatoes for extra flavor but I omit tomato because sometimes my kids doesn’t like the flavor. Eggs give this recipe an extra flavor.

Egg Dal Tadka:The Green Bean Seed Tadka with Egg

Ingredients:

500 gm Green been Seen
2 tbsp vegetable oil
1 red Chili
1 tsp cumin seed
2 medium onions finely chopped(if you are in low fodmap diet can omit this)
1 tbsp cumin powder
1 tbsp coriander powder
½ tbsp chili powder
1 tsp Turmeric powder
1 tbsp salt
1 tsp sugar (optional)
2 fried eggs.

Preparation:

we have to soak the green seeds in water over night.

First boil the green seed in pressure cooker (I always use pressure cooker for saving my time) .Give 2 whistle.

Heat oil in a pan .Then add the red chili and cumin seed.

After sautéing for 3 minutes stir fry the chopped onion till it turns into golden brown.

Add the boiled green bean seed in the pan.

Then add Turmeric powder, salt, cumin powder, chili powder and sugar .Sugar is optional.

Keep the pan on low flame for 20 minute.

When the dal gets your desired thickness pour it in a bowl.

Garnish with stir fried eggs.

Tips: You can apply the same method for yellow dal(Chana Dal) Tadka. If you want you can omit eggs as per your choice.

Nutritional Information:
5 Servings
Amount Per Serving
Calories 127.6
Total Fat 7.8 g
Saturated Fat 4.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 1,411.0 mg
Potassium 307.4 mg
Total Carbohydrate 12.0 g
Dietary Fiber 4.3 g
Sugars 0.9 g
Protein 4.9 g


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FODMAP Food List

This is really helpful for those who are following low fodmap diet.

Living Happy with IBS

The low FODMAP diet really helped ease my IBS symptoms of pain, bloating, gas and the occasional bout of diarrhea. The low FODMAP diet is designed to eliminate key IBS symptom triggers for a few weeks and slowly introduce them back into your diet to better understand what your body can handle and what you should continue to avoid.

When looking over the list of foods, it is initially very scary to see all the things that should be eliminated out of your diet. Many of the items are ingredients in commonly used products, such as salad dressings, pasta sauces and marinades, so it’s very important to read through all the ingredients when purchasing a product.

It’s also essential to know that new items are constantly being tested for FODMAPs, so the list is always changing as more is discovered. Beware of out-dated FODMAP lists that seem to be everywhere…

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