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Healthy Recipes for optimal health


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Paratha-Methi(fenugreek leaves) Paratha –The Indian Bread

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Methi(fenugreek leaves) Paratha –The Indian Bread is no doubt a tasty and nutritious breakfast dish with its unique flavor.

These methi parathas can be made very easily. Using whole wheat flour and fenugreek leaves you can make it within 30 minutes. The methi leaves added gives nice flavor to the paratha.

It is best served with pickles, raitha or plain yogurt.

We know fenugreek leaves are very healthy as they’re rich in iron content, anti-oxidant and dietary fibre.

Methi helps to Increase breast milk production, reduce cholesterol level( especially that of the low density lipoprotein (LDL)),reduce cardiovascular risk, flush out harmful toxins, treat constipation and Prevent colon cancer.

Ingredients: 

Chopped fenugreek / methi leaves     1 cup

Whole wheat flour       2 cups

Cumin powder                   ½ tsp

Cooking oil                  as needed

Salt to taste

Preparation:

  1. Clean, wash and chop methi / fenugreek leaves.
  2. In a mixing bowl, add whole wheat flour, fenugreek leaves, salt,cumin pwd and a tsp of cooking oil.
  3. Add water little by little and knead to form soft  to smooth dough
  4. Let the dough rest for 15 minutes
  5. Divide the dough to equal sized balls
  6. Dust each ball with flour and roll it to nice triangular/round shape in a rolling board.
  7. Heat a  frypan / girdle.
  8. Fry the parathas in medium low heat by drizzling oil to the sides.
  9. Flip the parathas once in 30 seconds to get even browning over the surface of the paratha.
  10. Yummy Methi Parathas are ready to taste.

Now the step by step clicks:

Methi leaves/fenugreek leaves

Methi leaves/fenugreek leaves

Clean, wash and chop methi / fenugreek leaves

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In a mixing bowl, add whole wheat flour, fenugreek leaves, salt,cumin pwd and a tsp of cooking oil.Add water little by little and knead to form soft  to smooth dough

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Divide the dough to equal sized balls

Methi leaves/fenugreek leaves Parathas

Methi leaves/fenugreek leaves Parathas

Dust each ball with flour and roll it to nice triangular/round shape in a rolling board.

Methi leaves/fenugreek leaves Parathas

Methi leaves/fenugreek leaves Parathas

Heat a  frypan.Fry the parathas in medium low heat by drizzling oil to the sides.Flip the parathas once in 30 seconds to get even browning over the surface of the paratha.

Methi leaves/fenugreek leaves Parathas

Methi leaves/fenugreek leaves Parathas

Serve hot with chilled yogurt or your favorite pickle or chutney.

Enjoy !

Serves:6

 

Nutritional Information:
Amount Per Serving
Calories 183.4
Total Fat 5.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 96.9 mg
Potassium 0.0 mg
Total Carbohydrate 29.3 g
Dietary Fiber 4.9 g
Sugars 0.0 g
Protein 5.3 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 0.0 %
Vitamin C 0.0 %
Vitamin D 0.0 %
Vitamin E 11.4 %
Calcium 0.0 %
Copper 0.0 %
Folate 0.0 %
Iron 0.0 %
Magnesium 0.0 %
Manganese 0.0 %
Niacin 0.0 %
Pantothenic Acid 0.0 %
Phosphorus 0.0 %
Riboflavin 0.0 %
Selenium 0.0 %
Thiamin 0.0 %
Zinc 0.0 %

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YOGA :The Ultimate calmness of mind

For last 6 months I have been practicing Yoga regularly for my fitness. There I can notice a huge change in my activities and my energy level. Practicing yoga has given me a great awareness of my body and mind. Now I can enjoy the calmness of my mind as Yoga helps me to get relief from stress.  I only practice easy and simple yoga with my kids.

Those little stretching and relaxation yoga poses are truly helpful. One important point is that ,first time anyone can experience difficulties to do those poses, but day by day it will improve. You can take advice from any renowned Yoga Practitioner if you are suffering from any other health difficulties.

Here is some yoga posture which I follow: you need to do the poses as far possible.

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LOTUS (SUKHASANA):

Promotes balance and harmony.

  1. Sit in a legs-crossed position with the soles of your feet turned upward and heels pressed against the lower side of your abdomen. Keep your spine straight.
  2. Place your hands on your knees, palms up. Hold as long as you wish.
  3. This is one of the meditative postures. It imitates an inverted lotus flower. The head is held erect and the eyes closed during this posture.

Note:you can utter the holly word “OM” while doing Lotus Asana.Your softly utter “OM”  one after another give you a feeling of ultimate calmness of mind.

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Tree Pose (vriksasana):

This is a basic posture of balance and control. It is the foundation for good standing posture

  1. Stand in an erect position with your feet together. Press the feet flat against the floor as if to stretch them.
  2. Visualize a string through the spine pulling you upward, lifting the knees, hips and hamstrings.
  3. Equally distribute the body weight. Keep your abdomen in and chest

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BACK STRETCH (PASCHIMOTTANASANA):

This increases spinal flexibility and strengthens the back.

  1. Get into a seated position with legs extended forward.
  2. Rest your hands on your thighs and straighten your spine.
  1. Raise your arms in front of you to shoulder level.
  2. Then proceed to raise them overhead, bending slightly backward.
  3. Bend forward to your knees.
  4. Grab your knees and hold the stretch for 10 seconds.
  5. Your head should be bent forward.
  6. Pull your body forward to your knees with the elbows bent outward. Hold for 10 seconds.
  7. Return to upright position, place hands on thighs and relax.

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COBRA (BHUJANGASANA):

This removes tension from the spine and back, strengthens and firms the abdomen and buttocks.

  1. Lie face down with arms at sides and head resting on either side.
  2. Slowly bring your head to center and rest your forehead on the floor.
  3. Place your hands underneath your shoulders with your fingertips facing inward.
  4. Tilt your head backward and begin raising your trunk. Push your hands against the floor and slowly start straightening your arms. Hold extreme position for 10 seconds.
  5. Slowly tilt your head forward and lower your trunk back to start. Relax and concentrate on the feeling in the legs, back and abdomen.

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SIMPLE TRIANGLE (TRIKONASANA):

This trims the waist line and relieves tension in the neck and back.

  1. Stand with feet wide apart.
  2. Slowly raise arms to sides until they reach shoulder level. Your palms should be facing down.
  3. Exhale and bend left until you can bring your left hand to your left knee.
  4. Keep your knees locked. Inhale and bring your right arm over as far as possible without bending the elbow. Hold the position for 20 seconds while breathing deeply and concentrating on the stretch.
  5. Slowly straighten and return to start.
  6. Relax for a moment, and then repeat to opposite side.

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BALANCE POSTURE (NATARAJASANA):

This improves balance, coordination and quadriceps flexibility.

  1. Stand in the mountain pose. Inhale slowly and raise arm overhead.
  2. At the same time, lift your left ankle behind you and clasp it with your left hand. Shift your weight to the right side.
  3. Exhale and pull the left leg toward your body and lean forward slightly while looking forward.
  4. Your right arm will provide balance. Hold for 20 seconds. Slowly release and return to start. Repeat to opposite side.

 

Pictures and details of the postures taken from:

http://www.fitsugar.com/Morning-Yoga-Poses-18361180#opening-slide

http://www.yogapaws.com/yoga-blogs-yoga-paws/bid/31953/Yoga-Poses-for-Novice-to-Advanced-Yogis


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Kitchari/Khichuri..Bengali Traditional Bhoger Prasad …

Kitchari-Traditional bengali bhoger prasad

Kitchari-Traditional bengali bhoger prasad

It was vasant Panchami, 4th February 2014, time for the devotion to Sarwaswati ma goddess of wisdom, prosperity, art and music. I can remember my joyous High School and College days during this Puja.We the students in many groups became so much busy to arrange the Puja in our school.

Our teachers distributed the responsibilities …..Decorating the puja mondop,decorating the front door of the school, inviting other schools or College,arrangement for bhog(vegetarian food devoted to god), collect the necessary things from market  and many more. I always enjoyed the responsibility for arrangement of Bhog .It was a pleasure to receive the appreciation from our teachers for our good management skills… 🙂 We also used to make the Kitchari as the bhoger prasad for Maa Durga during Durga puja.

Sarwaswati Protima -taken from my kid's school

Sarwaswati Protima -taken from my kid’s school

Now I can see my past through my twin girls as they become so busy during this Puja.

Kitchari is our traditional Bhog dish as well as Ayurvedic dish that’s known for its ability to detox the body and balance all three doshas: vata, pitta, and kapha. It provides good nutrients while pushing the junk out of your body. It’s made with Yellow split mung dal,Chana dal(optional) Bengal’s aromatic Gobindo bhog rice /basmati rice, seasonal vegetables, ghee, and spices. The mung dal are known for their ability to remove toxins, from the body. Mungs  are also a source of protein.

Kitchari-Traditional bengali bhoger prasad

Kitchari-Traditional bengali bhoger prasad

At the end I can tell you that it’s very easy, filling and time saving if you want to make your lunch or dinner. Here I serve Kitchari  with a traditional Cauliflower curry which I will share with you shortly. You can enjoy this dish also with Begun Bhaja (Brijal fry)

Ingredients:

2 cups Bengal’s aromatic Gobindo bhog rice /basmati rice (Here I use Gobinda bhog rice)
1 cup Mung Dal
¼ cup Chana dal
3 medium sized Potato (cut in cubes)
1 cup green Peas /chopped vegetables, such as zucchini, carrots, cauliflower, or anything you choose
8 cups water
1 teaspoon turmeric
1 pinch asafoetida (a spice also called hing—available at Indian groceries)(optional)
1 teaspoon cumin seed
1 bay leaf
1 teaspoon cumin powder
1 teaspoon red chili powder (optional)
1 green chili
Salt to taste
1 tablespoon of ghee

Preparation:

  1. Heat a large pan and sauté the mung dal for 2 minutes.
  2. Add water, potato,green chili,peas,rice and chana dal to the pan
  3. Add turmeric powder,salt,chili powder and asafeotida
  4. In a another pan heat oil and fry the bay leaf and cumin seed for 2 minutes and add to the large pan.
  5. Cook over medium heat until the water is mostly absorbed.
  6. When everything is done add the aromatic ghee.

The final dish should be a stew with a very moist and soft consistency.

Serves: 10

Nutritional Information:

Amount Per Serving
Calories 165.0
Total Fat 2.4 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.2 g
Cholesterol 3.4 mg
Sodium 762.7 mg
Potassium 433.7 mg
Total Carbohydrate 29.5 g
Dietary Fiber 5.1 g
Sugars 1.8 g
Protein 5.7 g
Vitamin A 40.5 %
Vitamin B-12 0.0 %
Vitamin B-6 14.1 %
Vitamin C 23.6 %
Vitamin D 0.0 %
Vitamin E 0.6 %
Calcium 3.9 %
Copper 6.6 %
Folate 4.2 %
Iron 9.4 %
Magnesium 9.6 %
Manganese 34.5 %
Niacin 6.7 %
Pantothenic Acid 3.6 %
Phosphorus 11.1 %
Riboflavin 2.3 %
Selenium 0.4 %
Thiamin 6.7 %
Zinc 3.6 %