tanusreeroy

Healthy Recipes for optimal health


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Bandakopir Ghonto (A dry Cabbage dish):

Bandakopir Ghonto (A dry Cabbage dish)

Bandakopir Ghonto (A dry Cabbage dish)

Bandakopir Ghonto (A dry Cabbage dish):

Bandhakopir(cabbage) Ghonto(a dry dish) mostly we use for a combination of bhog ( Prasad devoted for God) to serve it with Kitchari .

One of the main things about bandakopir ghoto is the way you chop the cabbage, usually medium stripes and the trick is not to overcook the dish.

From an Ayurvedic medicine perspective cabbage has a anti-inflammatory effect on body. It is balancing for all body types. The juice of cabbages helps to heal stomach ulcers.

So here is my recipe of cabbage, a great source of vitamins and nutrients including vitamin C, potassium and Folic Acid.

Ingredients:

  • Medium cabbage- chopped to medium to thin stripes
  • 1 cup full of green peas
  • 1 piece of medium tomato(cut into 4 pieces)
  • 1 teaspoon of cumin seeds
  • 1 dried red chilies
  • 1 tablespoon of ginger paste
  • Cardamon-2
  • Cinnamon-2 sticks (1 inches each)
  • Bay leaves(tej patta)-1
  • Cumin powder- 1 teaspoon
  • Coriander powder-1 teaspoon
  • turmeric powder-1/2 teaspoon
  • Salt to taste.
  • 2 tbsp mustard oil ( you can use olive oil or any vegetable oil)

Preparation:

  1. Heat oil in a heavy bottom kadhai/ wok(you can use a non stick pan)
  2.  Add the bay leaves and the cumin seeds along with the red-chilies and  saute for 2 minutes till they start to splutter
  3. Add the green peas, cabbages and potato. Add remaining masala.
  4. Sauté it for 20 to 25 minutes till the vegetables are well cooked.
  5. If needed sprinkle water while frying
  6. Serve hot with whole wheat chapatti ( Tortilla)

Serving Size:5

Nutritional Information:

Amount Per Serving
Calories 128.7
Total Fat 6.9 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 270.0 mg
Potassium 587.1 mg
Total Carbohydrate 16.1 g
Dietary Fiber 6.4 g
Sugars 2.0 g
Protein 4.5 g
Vitamin A 12.4 %
Vitamin B-12 0.0 %
Vitamin B-6 12.4 %
Vitamin C 121.2 %
Vitamin D 0.0 %
Vitamin E 2.0 %
Calcium 10.2 %
Copper 5.8 %
Folate 25.2 %
Iron 11.8 %
Magnesium 10.8 %
Manganese 23.3 %
Niacin 6.7 %
Pantothenic Acid 3.5 %
Phosphorus 8.6 %
Riboflavin 7.3 %
Selenium 3.3 %
Thiamin 12.4 %
Zinc 4.9 %


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Boiled Egg Curry: Dimer Jhol

Boled Egg Curry:Dimer Jhol

Boled Egg Curry:Dimer Jhol

Eggs are just yummy…They are so much healthy and versatile cooking ingredient that we can’t write in one post!

I love to say the one fact about Eggs that they are low in saturated fat and can be considered a lean protein as they contain only 70 calories each. Lean proteins are a vital component to weight management, when accompanied by fresh vegetables and whole grains. . Besides that being full of protein it helps you feel full longer.

It’s enjoyable for kids as well as adults also. Here I want to share a delicious and quick recipe of boiled egg for dinner or lunch. You can check my other boiled egg recipe here.

Ingredients

  • 4 Egg(s)  (Boiled and Pealed)
  • 4 boiled potatoes(optional)
  • ½ tsp cumin seed
  • 1 red chili (red pepper)
  • 1 tsp oil(olive)
  • 1 onion(chopped)
  • 1 tsp Ginger  (Paste Or Grated)
  • 1 tsp Garlic  (Paste Or Grated)
  • 1 tbsp Cilantro  (Chopped )
  • 1/2 Cup Tomatoes  (Grated)
  • 1/2 tsp Coriander Powder
  • 1/4 tsp red chili powder
  • 1/2 tsp Cumin powder
  • Salt  (To Taste Approx. 1 tsp)
  • 1/2 tsp Turmeric
  • 2 cups water
  1.  Heat oil in pan; add cumin seeds and red chili. When these start sputtering, add onion and fry till light brown in color (4-5 minutes).
  2. Add boiled egg, grated tomato and potato. Sauté for 1 minute.
  3. Now, add remaining spices. Fry for 4 minutes.
  4. Add water …to adjust consistency you can reduce the quantity of water. Here I make thin gravy to serve with brown rice and cook 2-3 minute more. Garnish with chopped Cilantro.
  5. Serve hot with Chapatti or Rice.

Serves: 4

Nutritional Information:
Amount Per Serving
Calories 263.2
Total Fat 6.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.9 g
Cholesterol 186.0 mg
Sodium 395.2 mg
Potassium 1,080.4 mg
Total Carbohydrate 39.5 g
Dietary Fiber 6.2 g
Sugars 3.4 g
Protein 10.8 g
Vitamin A 33.8 %
Vitamin B-12 9.3 %
Vitamin B-6 39.5 %
Vitamin C 122.8 %
Vitamin D 0.0 %
Vitamin E 4.5 %
Calcium 6.7 %
Copper 15.3 %
Folate 16.9 %
Iron 16.1 %
Magnesium 16.3 %
Manganese 23.8 %
Niacin 13.1 %
Pantothenic Acid 14.2 %
Phosphorus 23.0 %
Riboflavin 20.9 %
Selenium 23.5 %
Thiamin 16.2 %
Zinc 8.6 %


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Bengal Gram Dhal kabba/Dhal kabab/Cholarr Dal-e Bora

Bengal gram kabab

Bengal gram kabab

I hope you all had wonderful holidays. Mine was wonderful too J.My daughter A & R had made this card for the New Year eve and wish you “A Very Happy and Healthy, 2014 “.

happy new year card made by my kids

happy new year card made by my kids

Today I want to share a easy and healthy snack made from Chana dal(Bengal gram),sweet potato and whole wheat bread.

Bengal gram is full of nutrition and beneficial for a Diabetic patient. The study of Indian Institute of Chemical Technology (IICT) found that Bengal gram showed consistent results in terms of reducing sugar spikes after a starchy meal. This legume is protein rich and the presence of digestion resistant carbohydrate reduces the rate of absorption of carbohydrate into our bloodstream.

Sweet potato is also recommended for diabetes according to American Diabetes Association (AMA).The high amount of fiber in it helps the person with insulin sensitivity.

Whole wheat breads are good for Diabetic patient. Whole wheat bread has a very low glycemic index and therefore lowers the sugar levels and the chance for diabetes.

Ingredients:

  • 1-2 cups Bengal gram dhal (channa dhal )
  • 1 tsp cumin powder
  • 4 whole  wheat bread
  • 2 sweet potatoes
  • 1 tsp dried mango powder (amchoor)
  • 1 tsp garam masala
  • ¼  tbsp ginger paste
  • salt to taste

Method:

  • Soak Bengal gram dhal overnight.
  • Boil Bengal gram dhal and sweet potatoes in pressure cooker and smash it..
  • Add amchoor, ginger paste, garam masala and salt to the paste.
  • Combine everything in a bowl
  • Make small balls of the mixture and then form shapes like a disc.
  • heat a nonstick pan and shallow fry the kababs.
  • Squeeze lemon juice over the kababs
  • Serve hot with tomato chutney or any chutney of your choice.

Disclaimer: This information is not intended to cure or prevent any disease. It is advisable to seek professional advice to start any of the treatments suggested on this site.

Serves: 12

Nutritional Information:

Amount Per Serving
Calories 187.2
Total Fat 1.9 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 96.3 mg
Potassium 44.9 mg
Total Carbohydrate 30.3 g
Dietary Fiber 1.3 g
Sugars 1.1 g
Protein 11.9 g
Vitamin A 86.9 %
Vitamin B-12 0.0 %
Vitamin B-6 2.8 %
Vitamin C 8.2 %
Vitamin D 0.0 %
Vitamin E 0.3 %
Calcium 1.8 %
Copper 1.8 %
Folate 1.4 %
Iron 2.7 %
Magnesium 0.5 %
Manganese 3.9 %
Niacin 2.7 %
Pantothenic Acid 1.3 %
Phosphorus 0.6 %
Riboflavin 2.5 %
Selenium 0.2 %
Thiamin 2.3 %
Zinc 0.4 %