YOUR INDIAN DIETITIAN ONLINE
Eat Right Stay Healthy
- Learn how to make healthy food choices in today's fast food and snack oriented world.
Our Services
Healthy Menu Planning /Healthy Indian Recipes
For Indian/South-Asian Diaspora, Corporates and Schools
Read MoreNutrition Articles and Product Reviews
Nutrition articles for magazines, newspapers, websites, nutrition products
Read MoreTailor Made Diets
Indian diets for, Weight Loss, Diabetes Control, Renal Patients, Menu Planning etc.
Read MoreChoose the package that works for you
Articles and Recipes
Healthy Mixed Vegetable Koftas (made in appe pan)
Here’s a healthy take on the delicious Koftas-presenting the Healthy Mixed Vegetable Kofta brimming with nutritious vegetables and not deep fried. Wondering how to make Healthy Mixed Vegetable Koftas? These are a little more time consuming as they are made in an appe pan. What you will need is a special ‘appe pan’ which has
Read More
Chicken Tikka (Low Carb Indian Recipes)
An excellent source of protein, cooked chicken offers a wide range of nutritional benefits. Besides protein, it also contains vitamin B12, B6 & niacin and minerals like Zinc, Magnesium and Selenium. For those on a low carb diet, you can pair this Chicken Tikka with a bowl of salad and some grilled veggies. Ingredients for Chicken
Read More
Low-carb Mixed-Veg Tikki
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. These nutrients are important for overall health and maintenance of our bodies. This Low-carb Mixed Veg tikki is a great way to add additional vegetables to the daily diet. Eaten as a snack, it introduces vegetables into
Read More
What Foods Help You Sleep?
Having trouble falling asleep? Certain foods are known to calm the brain and help promote sleep so eating the right things in the evening is definitely part of the recipe for a good night’s sleep. Research that what you eat can affect your sleep. One of the ways to a restful sleep at night is
Read More
Indian Diet Plans by Indian Dietitian Sweta Uchil
Are you looking for an Indian Dietitian? Are you looking for an Indian Dietitian nearby? Are you looking for an Indian Dietitian who can plan Indian Diet plans? Are you looking for an Indian Dietitian who is qualified? Are you looking for an Indian Dietitian who can plan your diet chart according to your needs,
Read More
Ashgourd Majjigehuli (Wintermelon curd curry/ Ashgourd Morukulambu)
Ashgourd (Kumbalkay in Kannada, Kumhda in Hindi, Vellai Poosanikai in Tamil) is a common and highly revered vegetable in India. It is also used in Hindu religious ceremonies. It is supposed to be a light vegetable and easy to digest, so best for those who find it difficult to digest heavy foods. Here is a
Read More
Stress and Weight Gain: Understanding the link between Stress and Weight Gain
The Stress – Weight Management Issue Stress is the way a person responds to pressure from various situations and it affects mental, physical, psychological and emotional well being.Most of us are victims to stress. We cannot change our surroundings but we can definitely change a few things in our lifestyle!The demands of a job, relationship
Read More
What are Carbohydrates?
Wondering what are carbohydrates? What’s the big deal about Low Carb Diets?Carbohydrates are obtained from staple diet and provide energy to body. Carbohydrates are the main source of calories in our meal. Carbohydrates are divided in two categories: Simple and Complex. Simple carbohydrates are sugar and starches. Complex carbohydrates are obtained from vegetables, whole grains
Read More
Celebrities with Diabetes
Have you been recently diagnosed with Diabetes? Do you feel like it’s the end of the world? Most people go into a state of denial and think that ignoring the problem will make it “go away”. The truth is, pray as much as you want, but it won’t go away. What you can do however,
Read More
Lockdown and Weight Gain?
Weight Management :Tips for Lockdown and Work From Home. Lockdown and Weight Gain? Should you worry? How to stay Healthy during the Coronavirus Pandemic?The COVID-19 pandemic has greatly changed the way we live. To help keep us safe, it is likely that our lives will be different for a while. Physical Health and Well being: With
Read More
Quick and Easy Spinach-peanut stir fry
Spinach or palak is a powerhouse of nutrition and is an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. This is a quick and easy recipe that is my go-to when I’m in a hurry or when I’m just
Read More
Mangalorean Dry Shrimp Chutney (Yetti chutney)
Ingredients: Dried shrimp: 50 gm Grated coconut: 1 cup Dry red chilies: 5-6 nos(or as per spice tolerance) Cumin seeds/ jeera: 1/2 tsp Turmeric powder: 1/4 tsp Tamarind paste: 1/2 -1 tsp Onion: 1 small or half medium( finely diced) Salt: add at the end to taste as the dried shrimp already has a lot of salt. Oil: 1-2 tsp
Read More
How to cook Red parboiled rice (Rosematta/ Oorpel ari)
Parboiled rice (rosematta/oorpel ari) is the type of rice that is commonly made in Manglaore/Udupi, Kerala, and some parts of Tamil Nadu. It is fondly known as ‘bullet rice’ in my house as each grain of rice is double the size of the regular white rice. Parboiled rice is partially precooked in its husk, which
Read More
Mangalorean Fish Curry (Bangude Ghassi)
Fish is a high-protein food that provides a range of health benefits. Fatty fish are an excellent dietary source of omega 3. The fish that are rich in Omega 3’s are mackerel, salmon, sardines, prawns and oysters. Omega-3 fatty acids are a vital component of the diet as they can minimize inflammation and keep the
Read More
Rice Vermicelli Tawa Pulav (Gluten Free)
Gluten is a protein found in wheat, rye, barley, triticale and in some cases oats. Gluten is commonly blamed for gut symptoms experienced by people with irritable bowel syndrome (IBS). However, recent research suggests that the carbohydrate component in wheat, rye and barley is more likely to be the cause of the problem (part of
Read More
Mixed Vegetable Pulav with Coconut Milk (Pressure/Rice Cooker)
Another Gluten free rice pulav recipe. The addition of coconut milk gives a different flavour to the pulav, You can add turmeric if you don’t like the white colour of the pulav-but I don’t add it as it makes the pulav look different. This can be made in a pressure cooker or even in the
Read More
Paneer Mushroom Mattar Masala
Who doesn’t love paneer? Besides being a good source of protein, paneer also contains calcium and phosphorus. Since paneer is high in protein and low in calories, it is often recommended for weight loss as several studies indicate that eating high protein foods tends to increase feelings of fullness and help decrease overall calorie intake,
Read More
Cabbage Zunka/ Junka (Cabbage and Besan/Chickpea flour stir-fry)
Zunka/Junka is a common Maharashtrian dish which is also known as pitle/pitla in some places. The basic dish is made with besan/chickpea flour and water with a tempering of onions, ginger and garlic. This simple and quick dish is mostly eaten with bakhri made from either rice or jowar. Kobiachi(Cabbage) Zunka is a variation of
Read More
Calories: The Good, The Bad and the Ugly
Everybody wants to ‘go on a diet’. Everyone knows that ‘you have to watch your calories when you diet’, but not everyone understands what exactly ‘calories’ are/mean! Most people associate calories with only junk food/ sweets/chocolates as they know that they are ‘high calorie’ stuff. But what many don’t know is that almost all foods have calories
Read More
It’s Time to Spring Clean…. your diet!!!
This article of mine was published in INDUS Age a local Indian Newspaper in Syndey. You can read the article here: Spring Clean your Diet Spring is in the air and that means it’s time to clean up…your diet!! That’s right, it’s high time you took charge of your health and got it back on
Read More
Does an Apple a day REALLY keep the doctor away????
According to the CSIRO (Commonwealth Scientific and Industrial Research Organisation) in Australia, it may be true!! The CSIRO reviewed the abstracts of about a 122 reviews published on apples and found that the saying does hold some weight. Scientific evidence does actually show that regularly eating apples can help: Keep your heart healthy: by helping
Read More
Spring Allergies??Asthma??Include this fruit in your diet…
Traditional Chinese medicine has for years used pears to help those suffering from lung infections. Just like in Ayurveda, Chinese medicine uses foods to heal certain internal organs and pears are used to dissolve mucus, detoxify, relieve constipation, lubricate the throat in hot weather, regenerate body fluids and relieve coughs. Researchers in Netherlands conducted a
Read More
Sukha Bhel (Gluten-free vegan snack)
Healthy (and Tasty) Snack-Sukha Bhel It’s 5pm and i feel like having something ‘chatpata’. Hmmm,so what is quick,tasty and chatpata-Sukha bhel!! If you are wondering why I’ve added “and tasty” in the title,it’s because my husband strongly feels that if I just put it as ‘Healthy Snack’ nobody will want to try it as everyone assumes that
Read More
How to Choose the Right Indian Diet Plan for Healthy Weight Loss?
Have you made your New Year’s resolution to lose weight and are looking for the right Indian Diet plan for healthy weight loss? Then here is the checklist of what you should look for before signing up for it. Do they plan Indian Diet Plans for Healthy weight loss? This is most important especially if you
Read More
How to Keep Food Safe During a Power Outage
It’s bad enough being stuck in a snow storm, tornado or cyclone but to have a power outage along with that is like putting salt on your wounds. People are usually well prepared to face a storm with extra food, water, flashlights, candles but they often tend to forget about the food kept in the
Read More
Diet and Precautions during the Monsoons
After the long, hot summer months, the monsoon rains bring much needed relief from the heat. The rains, which are a welcome change, can spell the end for outdoor exercises for all health enthusiasts. The rains also tend to bring to the table steaming teas along with hot ‘pakoras’. So how does one take care of
Read More
No More Excuses-How to Exercise When the Weather is Bent on Being a Spoilsport
Weather has for long been the standard excuse for those who want to escape exercising. Whether it’s the rain, the snow or the heat- there is an excuse for every season! After the long, hot summer months, the monsoon rains bring much needed relief from the heat. The rains, which are a welcome change, can
Read More
Diet Mantras: Three Words to Eliminate to be Successful in Following a Diet….
How To Successfully Follow A Diet… Almost everyone has tried to “go on a diet” or “is on a diet” or is planning to “go on a diet”! But very few are able to stick to it and reap the benefits of a healthy lifestyle. Why does this happen? Why do people “stop dieting’? Why isn’t
Read More
Healthy North Indian Foods to choose when dining out…
Healthy North Indian foods to choose when dining out. Published in Health India on 22nd May: Healthy North Indian Food Choices When Dining Out Dining out need not be taboo for health freaks or those who are on the proverbial diet. You don’t have to stop socializing or be stuck with a salad when the rest of the
Read More
Kimchi Fried Rice (Korean Style Fried Rice)
Kimchi also called the ‘Korean Superfood’ and is a must have side dish for all Koreans. It is made from fermented vegetables (most often cabbage) and has a unique salty and spicy flavour. It is rich in probiotic strains (including Lactobacillus plantarum and Lactobacillus brevis) and hence scientists give it equal status to yogurt when it comes to
Read More
Kimchi Uttapam (Indo-Korean Fusion dish-Kimchi Pancakes with a twist)
We are familiar with Indo-Chinese dishes (Chinese dishes made with Indian flavours), well this is my attempt at making an Indo-Korean dish 🙂 If you’re a regular follower of this website-you would also by now know that I try to add my own healthy twist to dishes, so that my family and clients can get
Read More
TYPE 2 DIABETES??? Add this common Indian vegetable to lower your sugars
Diabetes is a condition that occurs when the body cannot maintain healthy levels of sugar (glucose) in the blood. Type 2 diabetes develops when the body does not make enough insulin or does not use it well. This type of Diabetes can be easily managed with a healthy diet and physical activity and medication. Recent studies have shown
Read More
Korean Cinnamon Ginger Tea (for Blood Sugar control)
Cinnamon tea is a popular drink in Korea and is called ‘SuJeongGwa’. It is usually served on festivals or special occasions. I first tried it years ago at a Korean restaurant and it was served as a cold dessert drink after the meal. It was delicious and we were told it is normally served chilled
Read More
The BRAT Diet for kids(for Diarrhea and various Stomach issues)
The BRAT Diet is basically a short term diet which is bland and easy to digest food used for those who have nausea, vomiting, loose stools (diarrhea) or gastrointestinal infection/stomach upsets. The BRAT is an acronym which stands for: Bananas Rice Applesauce Toast The BRAT diet is recommended especially for children when they are recovering
Read More
Thai Basil Chicken (with vegetables)
Thai basil is different from the regular basil seen both look wise and flavour-wise. Thai basil has a sharp taste compared to the basil used in Italian cooking. This is a quick and simple Thai recipe. Those who are regular visitors to this website will know that I try to make every recipe more nutritious
Read More
Malabar Spinach Tambuli (Basale Soppu Tambli)
Tambli/tambuli is a curd based dish typically made in Udupi/ Mangalore kitchens. It can be made with different green leafy vegetables (palak, curry leaves, etc) or even garlic. Since rice is the predominant grain in the traditional south Indian homes, this is served as a side to rice along with vegetables. Basella or vine spinach
Read More
Benefits of Fermented foods (Fluffy Idli Recipe)
Naturally fermented foods may help strengthen your gut microbiome which are basically the beneficial bacteria and microorganisms that live in your digestive tract. Gut microbes are now believed to be key to many aspects of human health including obesity, immune, metabolic and neuro-behavioural traits. Reseraches believe that fermented and probiotic foods are seen to improve immunity,
Read More
Healthy Oats Pulav/ Upma (with Mixed Vegetables)
Oats are a rich source of both soluble and insoluble fibre and this makes it a great food for those trying to lower cholesterol. Besides fibre, oats is also loaded with magnesium, phosphorus, thiamine and zinc. So with such an impressive resume-why is it one of least popular grains especially among Indians? Blame it on
Read More
PERSONAL INDIAN DIETITIAN (Desi Diet Plans)
GETTING A PERSONAL DIETITIAN is so easy now : Why should only movie stars have personal dietitians?? You can have one too-and what’s best you don’t have to leave home!! It’s all ONLINE and over the PHONE! Online Diet Consultations for: Weight Loss, Diabetes, Lowering Cholesterol, PCOS, Gestational Diabetes, Thyroid Renal Gout and much, much
Read More
Crispy Chicken Cutlets-Indian Style (Low Carb, High Protein Recipe, Gluten free)
Here’s a High Protein, Low-carb recipe of Chicken cutlets with no potatoes. To make it crispy and still keep it low-carb, I have used Psyllium husk to coat the cutlets before frying. Now psyllium husk is a commonly known as Isabgol in India. It has been used for ages to treat constipation. It is now
Read More
Appe with Mixed vegetables(Paddu/ Guliyappa/ Paniyaram/Gundponglu)
Appe is a common breakfast dish in Mangalore. It’s also popular in the other Southern states and is called Paadu/Guliyappa in Karnataka, Paniyaram in Tamil Nadu, Gundponglu in AP and Telengana. And called ‘dosa in a ball’ by my daughter! It’s made with the dosa batter in a special ‘appe pan’ which has 5-7 or
Read More
Beetroot and Carrot Salad
Beetroots and beet greens are loaded with vitamins and minerals that fight inflammation, lower blood pressure , boost the strength and endurance and also detoxify. Here is a simple way to incorporate it with your meals: Beetroot: 2 nos. (peeled and cut into matchsticks) Carrots: 1 big (peeled and cut into matchsticks) Shallots: 2 (finely chopped)
Read More
How To Eat Sensibly through the festive season.
They say that someone once asked Lord Buddha “What is POISON“? His answer was simple-“Every Thing EXCESS In Life Is Poison”!!! Words of wisdom which holds good even today. Excess of even the good things in life can bring with it,it’s own set of problems! This is true even with festive food these days. Sometime back I remember discussing
Read More
Beetroot Leaves Dal
Do you throw out the Beetroot leaves? STOP!!! Don’t just cut off the green leafy tops and toss them away! The leaves and the stems are edible, and make a great substitute for any green such as palak, swiss chard, collard greens, bok choy. They can be added to dals/sambars, soups or added to sabzis.
Read More
Beetroot Upkari (a simple Mangalorean style stir-fry)
Though beetroot is loaded with vitamins and minerals, including B vitamins, iron, magnesium and potassium, it isn’t a popular vegetable and somehow doesn’t get onto the diet more often. The nutrients they contain fight inflammation, lower your blood pressure, and could also fight cancers. Since it is naturally sweet, it can be used as a salad
Read More
Low-Carb Bun
For those who miss Burgers / bread/ pav on a low-carb diet. This is the perfect low-carb replacement. Low carb Pav/Bun Ingredients: Almond meal: 1 1/2 cup Egg whites: 3 nos. Isabgol powder/Psyllium husk: 5 tbsp Hot water: 1 cup Salt: 1 tsp Melted butter: 1 tsp Sesame seeds: to sprinkle on top Method: Mix
Read More
Potassium Content of Common Indian Vegetables (Latest 2018 version)
Power is gained by sharing knowledge-not hoarding it. Potassium is a mineral found in most foods we eat . It plays a role in keeping a heartbeat regular and also needed to maintain the fluid and electrolyte balance in the bloodstream. The kidneys help to keep the right amount of potassium in your body and eliminate excess amounts
Read More
Tangy Baked Salmon with Garlic and Dijon mustard
Omega -3 fatty acids are an important nutrient for overall health as well as well as heart health. They are categorized under essential fatty acids (EFA) as our bodies cannot produce them and they must be got through food or supplements. Though there isn’t any official Recommended Daily Allowance (RDA) for omega-3, it is believed
Read More
Egg Fried Rice
Egg Fried Rice is a quick and easy rice dish which is best made with leftover cold rice. It is a basic yet simple dish for those who want to try their hand at Chinese cooking. You can add some diced vegetables like carrots, peas and bell peppers if you want. Ingredients for Egg Fried
Read More
Achaari Chicken Tikka
A great dish for any Barbecue Party for non- vegetarians. This mouth watering dish features succulent chicken and vegetables marinated in a traditional spicy pickle mix and grilled. Ingredients for Achari Paneer and Vegetable Tikkas (Serves 8-10) Boneless chicken: 500g (wash and pat dry, cut into 1″ cubes) Mixed veg(bell peppers, mushroom,onions, cauliflower, zucchini,etc): 500g
Read More
Achari Paneer and Vegetable Tikkas
A great dish for any Barbecue Party for vegetarians. This mouth watering dish features fresh paneer and vegetables marinated in a traditional spicy pickle mix and grilled. Ingredients for Achari Paneer and Vegetable Tikkas (Serves 8-10) Paneer: 500g (cut into 1″ cubes) Mixed veg(bell peppers, mushroom,onions, cauliflower, zucchini,etc): 500g (chopped into bite size pieces) Pickle
Read More
Mixed Vegetable Pulav/Pilaf (Gluten free, Vegan)
This is an easy recipe and can be made for the lunch box or even for a party. Recipe for Mixed Vegetable Pulav: Ingredients: (Serves 6-8) Brown Rice/ Basmati: 2 cups (soak in water for 30 mins) Tomatoes: 3 medium (finely chopped) Onions: 1 1/2 big or 2 medium sized (finely sliced) Garlic: 3-4 (finely
Read More
Pickled Carrots (Western Style)
Pickles in the West are totally different from the kind we find in India. It is usually made with a salt and vinegar brine(sometimes with spices). The brine is popularly known as ‘pickle juice’. If you are in the habit of finishing just the pickle and throwing away the ‘pickle juice’-then STOP!! Read why you
Read More
Pickle Juice: 5 Health Benefits of drinking the juice
The pickle in the Western world is completely different to that what we have in India. It is basically small cucumbers or gerkins (or other vegetables like small onions) that are put in vinegar with some salt (and sometimes spices) and left to ferment for sometime. It is common to use these in sandwiches and
Read More
Sweet and Spicy Cranberry Chutney
Cranberry juice has long been used in treating urinary tract infections. It is loaded with antioxidants and phytonutrients which researchers believe also protect against cancer. Fresh cranberries have the most health benefits followed closely by dried cranberries. Try out a simple Sweet and Spicy(and tart) Indian Style Cranberry Chutney: Ingredients: Cranberries: 200gms Jaggery: 1/2 cup Fennel seeds(
Read More
Fennel Seed Water (Saunf Ka Paani)
Fennel seeds is commonly eaten in India after meals as it is known to aid in digestion, reduce bloating, gas(flatulence) and as a mouth freshener. Fennel water is sometimes given to babies to relieve colic pain. Fennel seed water /Saunf Ka Paani is simply water infused with fennel seeds. This can be done by either immersing
Read More
10 Ways to sneak in more vegetables in your diet
The benefits of eating a diet rich in vegetables are many-from lowering cholesterol, controlling sugar levels, aiding weight loss, fighting cancer to relieving constipation. However, most dietitians still feel that the common man is not eating enough vegetables to get the full benefits. The question in most people’s mind: How much vegetable should one consume in
Read More
How To Detox after a Major Festival Or Vacation??
HOW TO DETOX AFTER A FESTIVAL OR HOLIDAY ??? Did you manage to eat your whole years’ quota of laddoos, kheer, pedas, puri’s and biryani over the festival season? Feeling guilty about it ? While there isn’t any way that you can magically erase all the effects of the high calorie foods, you could think
Read More
Fennel (Saunf) Bulb Salad (with mixed fruits and carrots)
The fennel bulb is actually the base of the fennel(saunf) plant. It’s a shame that it isn’t used in India as it is edible and has some of the benefits of saunf. The fennel bulb is low in calories and rich in fibre and contains vitamin C and potassium. Fennel (saunf) has been used for
Read More
Capsicum Rice (Indian Style Bell Pepper Fried Rice)
Capsicum or bell peppers are rich in vitamins A, C, K, niacin and folate along with copper and magnesium. The red bell peppers have more vitamin A and C when compared to the green peppers. Ingredients for Capsicum Rice: Cooked Basmati Rice: 2 Cups Capsicums(bell peppers)-2 big cubed or 3 small (you can use coloured too)
Read More
Brown rice Masala Dosa( Savoury Crepes with Potato filling)
This is a great recipe for those on a Gluten-Free diet. Ingredients (for the potato filling): Potatoes: 4 nos. (boiled and coarsely mashed/cut) Green chillies: 1-2 nos. (slit length-wise) Onions: 1 large or 2 medium (cut lengthwise-and then cut into half) Ginger: 1/2″ piece(chopped fine) Turmeric:1/2 teaspoon Salt: to taste For the tempering: Oil: 1
Read More
Mangalorean Kori Rotti and Chicken Curry
Kori Rotti is another Mangalorean favourite. What makes it different is the crispy rotti. Kori means Chicken and the rotti is rice dosa that are dried and are hard like papad. We always bought the kori rotti from Mangalore stores when we were in India, and was overjoyed when I spotted it in the Indian
Read More
Mangalorean Chicken Sukka (Kori Ajadina)
This is one of the famous Mangalorean dishes (the other’s being Neer Dosa, Kori Rotti and chicken curry) . As the name suggests it’s a dry dish with loads and loads of coconut. Again, there are many versions, this is my families recipe 🙂 Ingredients for Kori Ajadina (Mangalorean Chicken Sukka): Chicken (whole): 1
Read More
Indian Spicy Broccoli Stir-Fry (Masaledar Broccoli Sabzi)
Broccoli belongs to the same cruciferous family like cabbage,kale, cauliflower,collards and Brussels sprouts. It is a low calorie vegetable and is loaded with fibre, vitamins A, C folic acid and is also known for it’s anti-inflammatory properties. It must be noted that eating raw broccoli has actually more benefits than eating these in the cooked
Read More
Zoodles (Zucchini spirals) in creamy avocado sauce
Wondering what ‘ZOODLES’ are?? Zoodles= Zucchini noodles, or in other words noodles made by spiralizing zucchini (using a vegetable spiralizer). The resulting zoodles is a great low-carb substitute for any recipe that calls for noodles, pasta/spaghetti (or even rice)! You can even make zucchini sheets and use them instead of lasagna sheets. If you don’t
Read More
Apple Cinnamon Infused Water
There is nothing better than a glass of water to quench your thirst. It’s the perfect zero-calorie drink that not only hydrates but also helps in maintaining a balance in the body fluids. It is also needed to flush out toxins from the body and prevents constipation. For those trying to give up sodas, softdrinks,
Read More
Oats Dosa (Savoury Oats Crepes)
Oats are rich in fibre, protein vitamin B1 and minerals like manganese, phosphorous, copper, selenium and zinc. It is made up of three types of starch mainly rapidly digested, slowly digested and resistant starch of which the resistant starch is important as it does not get digested and is seen to be beneficial to gut
Read More
Care During Pregnancy and Lactation
Although good nutrition throughout one’s life is important, for a woman it becomes a cause for more concern when she is pregnant and later when she is lactating. The body undergoes several changes during these two phases of life and thus the nutritional requirements also increase during these periods. Tips for healthy pregnancy and successful
Read More
Quinoa Pulav with mixed vegetables and green masala (How to make Quinoa Pilaf)
“Quinoa” (pronounced keen-wah) is a high protein ‘pseudo cereal’ (foods that are cooked and eaten like grains and have a similar nutrient profile). Quinoa is actually a seed and is rich in complete protein, fibre, the B vitamins and healthy monounsaturated fats. It is believed that substituting quinoa for grains like polished rice and wheat
Read More
Mango Dosa (Gluten Free Mango Pancakes)
It’s mango season,and who doesn’t love mangoes? Mango is high in fibre, and loaded with vitamins A and C. It also contains folate, B6, iron and lots of antioxidants. I just had to try something different.I tweaked this traditional Manglorean(a small seaside town in South India that my side of the family is originally from)
Read More
Green Apple Panna (An Indian style Summer Drink)
Beat the heat with this variation of the popular ‘Aam Panna’- The Apple Panna!! Traditionally in North India, ‘Panna’ is made from green mangoes (unripe) and had as a drink during the sweltering summers. The unripe mangoes are tart which adds a different flavour to this drink. Added to that the different spices makes it
Read More
Zucchini Majjige huli/ Moru curry/ Morkulambu/Majjige Pulusu (Buttermilk/Yogurt Curry)
Zucchini is a member of the gourd family and is a low calorie, high fiber, antioxidants, B vitamins and minerals like zinc and magnesium. Majjige huli is a popular curry in Karnataka. It’s called “Morkulambu” in Tamil Nadu, “Majjiga Pulusu” in Andra Pradesh and “Moru Curry” in Kerala-just goes to show the similarities in cooking
Read More
Cauliflower Sabzi (Cauliflower and tomato sabzi-No Onion)
Cauliflowers are a good source of vitamins like vitamin C and K , thiamin, riboflavin, niacin, magnesium, phosphorus, vitamin B6, folate, and beta-carotenes, minerals, proteins, antioxidants, phytochemicals and fibre. The sulphur content of cauliflower has been found to benefit heart health and fight cancers. Ingredients for Cauliflower sabzi: Cauliflower: 1 medium , cut into bite size
Read More
Mangalore Basale Curry (Malabar Spinach and Whole Moong in coconut gravy)
Basale soppu or Malabar /Ceylon Spinach is also called as mayalu in Marathi and poi in Gujrathi . It’s very common to see houses in Mangalore growing it and Basale ghassi or Basale koddel is a specialty of the region. Malabar spinach is rich in vitamins A, C, iron and calcium, and is also good
Read More
Broccoli Paratha
Broccoli belongs to the same cruciferous family like cabbage,kale, cauliflower,collards and Brussels sprouts. It is a low calorie vegetable and is loaded with fibre, vitamins A, C folic acid and is also known for it’s anti-inflammatory properties. It must be noted that eating raw broccoli has actually more benefits than eating these in the cooked
Read More
Tomatillo Chutney (Similar to green tomato chutney)
Tomatillos are a green Mexican fruit with a lantern-type shell surrounding it. They are commonly used in Mexican cuisine as ‘Salsa Verde’. They are a good source of vitamin C, B-carotenes niacin, vitamin K and manganese, iron, phosphorous as well as copper. I’ve used tomatillo instead of red/green tomatoes in a chutney recipe that I learnt from my
Read More
Okra Fried Rice (Ladiesfinger/bhindi Fried Rice )
Want to try a different kind of fried rice?? Try out Okra Fried Rice!! We first had Okra Fried Rice at a Caribbean inspired party and it was just awesome!Never knew that okra /bhindi could blend so well with rice. The whole dish has a subtle okra flavor and goes well with the jerk chicken
Read More
Mushroom Masala
Most Indians who eat mushrooms are only familiar with the button mushroom, but there are lots of different edible mushrooms. Button mushroom is an excellent low-calorie food, especially for those looking to lose weight and also diabetics. It is rich in protein, enzymes, B vitamins (especially niacin), and vitamin D2. For more information on mushrooms,
Read More
Bhindi Peanut Masala (Okra in peanut gravy)
This is a gravy style bhindi masala with peanuts. The peanuts add a lovely flavour to the gravy. Ingredients for Bhindi in Peanut Masala: Serves 4-6 Bhindi/ Okra: 250gms (wash well and dry completely) Roasted peanuts (skinned): a big handful Tomatoes: 2 diced Green chilies: 1-2 nos. (depending on your spice tolerance) Garlic: 4-5 cloves
Read More
Sattu ka Parantha
Sattu is a popular food in UP and Bihar and is made from roasted chickpeas which is ground to a flour. But there are many versions- some also have millets like jowar or barley(jau) and peanuts all ground together. The sattu I bought from the Indian store has chickpeas and barley. Sattu is traditionally had
Read More
Long Beans Masala (Alasande, karamani, barbati, chawli masala )
Long Beans (alsande in Kannada, chawli in marathi , chawli or barbati in hindi, karamani in tamil) are rich in fibre, protein also contain some amounts of iron, calcium, magnesium, manganese, and potassium, which are essential for body metabolism. The addition of curd increases the calcium and protein content of the dish and also gives a
Read More
Punjabi Stuffed Karela recipe (Baked stuffed Bitter Gourd recipe)
Bitter Gourd/Karela (hagalkai in Kannada, pavvakai in tamil) has long being used in India not just as a food but also to control blood sugar among diabetics. This is because bitter gourd contains a chemical that acts much like insulin to lower blood sugar. Though there are no significant studies to support this, Diabetics in
Read More
Gujarati Handvo recipe( Mixed lentil savory cake with vegetables)
Handvo is a traditional Gujarati savory cake. It is made with a combinations of lentils, rice and buttermilk and vegetable. It can be steamed or baked. It’s makes a great snack or even breakfast option. Ingredients for Handvo: Serves 6-8 Raw Rice: 1 cup Urad dal: 1/4 cup Tur dal: 1/4 cup Channa dal: 1/4 cup Lauki/bottle gourd: 1
Read More
Ghiya (Lauki) Channa Dal recipe (Bottle Gourd/Doodhi and split Bengal Gram sabzi)
Bottle gourd is a vegetable high in water content and is a good source of vitamin C, K, fibre and calcium. This recipe is great for those who are in a hurry as it has both vegetable and a protein together in one dish. Ingredients for Lauki Channa dal: Serve 4-6 Bottle gourd/Lauki: 1 medium (peeled
Read More
Drumstick Sambar (Moringa Seed pods in spicy lentil curry)
Almost all Indians are familiar with the ‘Drumstick Tree’ (Moringa Tree) and it’s leaves and seed pods (called Drumsticks) are used from ancient times not just as food but as cure or prevention of many diseases in Ayurveda. The small rounded leaves that are packed with an incredible amount of nutrition: protein, iron, calcium, vitamins, A,C , potassium,
Read More
Zoodles in a Quick Chicken Pho (Zucchini noodles in a Vietnamese soup)
Have you tried PHO (prounched as “FUH”)?? Pho is a Vietnamese noodle soup. The authentic soup is more like a broth(clear) made with a meat/ poultry as it’s base (with bones), spices and with herb and vegetable garnishes. Here is a LOW-CARB version!! In this recipe, we have replaced the NOODLES with ZOODLES 🙂 Wondering what
Read More
Appam ( Fermented Rice Pancakes)
Ingredients for Appam (without yeast): Raw Rice : 2 cups Coconut: 1 cup grated Salt to taste Baking Soda: 1/2 tsp(traditionally made using toddy or yeast) Water as needed for grinding Oil for greasing pan Method: Wash and soak the rice for 5-6 hours (you can soak it in the morning, then grind it in
Read More
Turmeric Milk (Turmeric Latte/How to make Golden Milk)
Turmeric is a plant that has a very long history of medicinal use, dating back nearly 4000 years. In India, turmeric is used not only as a principal spice but also as a component in religious ceremonies. In Ayurveda and the Unani systems, turmeric has a long history of medicinal use for purifying the blood
Read More
Adrak Chai (Brewed Ginger Tea Latte)
Ginger has many medicinal properties and has long been used in Ayurveda and other traditional medicinal systems for improving digestion, reducing intestinal gas and alleviate nausea and vomiting (including morning sickness) and reducing the pain during menstrual cramps. Ginger is also used in Ayurveda to reduce phlegm and coughs, colds and breathing difficulties. Research has also
Read More
Spaghetti Squash (and a Low-carb dish)
So what’s so great about me putting up a photo of a plate of spaghetti?? Look more closely-that’s not your regular spaghetti-it’s a SQUASH!!!!! A couple of weeks back when I was chatting with my brother, he had mentioned that he had recently tried spaghetti squash and that got me intrigued and I quickly put
Read More
Green Apple and Mint Chutney
I had picked up 3 Granny Smith apples in the hope of turning it into a chutney that a friend had made.Well,the recipe involved some cooking and since I was feeling too lazy for that, thought I’d make it like raw mango chutney.So,I peeked into the fridge and got out all the stuff that goes
Read More
How to motivate yourself to Exercise?
Top 5 ways to beat workout shyness Are you one of those who keep putting off exercising to ‘tomorrow’? Do you start your New Year’s resolutions with ‘Start exercising daily’ but never seem to be able to ‘start’ or if you do start never are able to do it for more than a couple of
Read More
Collard Upkari (a Mangalorean style stir-fry)
“Upkari”(or stir-fry) is a very simple vegetarian dish which is a regular in most Mangalorean households. You can make ‘upkari’ with any vegetable (cabbage,beans,radish, string beans,etc) or with any green leafy vegetable. ‘Upkari’s’ are traditionally made by adding the chopped vegetable/leaves to the tempering along with one or two slit green chillies and cooked till
Read More
Crispy and Spicy Kale Chips
Kale is packed with vitamins A, C , E,K, calcium , fibre and protein. The protein in kale contains all the 9 essential amino acids and hence is comparable to the protein found in meat or poultry. Other than making sabzi’s, smoothies and salads with kale, here is a quick and simple snack recipe with kale.
Read More
Alasande Kalu (Lobia) Gasi (Black Eyed Beans in a thick coconut gravy)
Black Eyed Peas are high in Vit A, fibre, potassium and folate and is known to help in relieving constipation, keeping sugar levels in check and in lowering cholesterol levels. This is a Mangalorean recipe and is served with rice. It can be made with Indian yam /potato or even with Mangalore sautekai (mangalore cucumber).
Read More
Easy Microwave Doodh Peda (Condensed Milk Peda)
This is a quick peda recipe and takes just 3-5 minutes. A tasty recipe for when you are in a hurry and still want to make a dessert or mithai. I make this for Diwali. Sweets are fine if you don’t eat it on a daily basis and also know when to stop. Festivals, birthdays
Read More
Palak Chutney(Spicy spinach chutney)
If ‘Green smoothies’ (with raw palak)or ‘Spinach juice’ isn’t your cup of tea, then you can try out this spicy palak chutney which is a great way of adding green leafy vegetables to your diet. Spinach is loaded with nutrients like protein, fibre, vitamins ( A, C, E, K , as well as vitamins B2, B6
Read More
Sabut Masoor ki dal (Whole Pink Lentil Soup)
In a move to popularize the use and intake, 2016 was declared by the United Nations as the ‘Year of the Pulses’. The aim of this was “to heighten public awareness of the nutritional benefits of pulses as part of sustainable food production aimed towards food security and nutrition”. Dals, pulses/legumes are a staple in the
Read More
Lima Beans curry (Double beans masala)
Lima Beans/ double beans (or butter beans) are rich in folate, thiamin as well as vitamin B6. It is also a good source of fibre, iron, manganese, potassium and magnesium. This is a recipe using the same recipe that you would normally use for making chole (chickpeas in a tomato gravy) or rajma. You could
Read More
Green Beans and Moong Dal sabzi
This is a simple and quick dish. Upkari is a traditional Mangalorean stir-fry wherein chopped vegetables are added to the seasoning and cooked and freshly grated coconut added at the end. Adding some moong dal to this recipe is a great way to increase the protein content of a dish. Moong dal cooks very quickly
Read More
Moong Dal Payasa (Moong ki kheer- Split Mung pudding in coconut milk)
Another favorite from the family Mangalorean recipe box-the moong dal payasa is made for special occasions and festival feasts. Since I’ve been on a mission to try out (and publish on this blog) traditional Mangalorean recipes, this was undoubtedly the first thing that came to my mind as the sweet dish for this years Ganesh
Read More
Pineapple Rasam (Pineapple Mulligatawny Soup)
Pineapple is rich in fibre ,vitamin C and manganese. Bromelain is an enzyme that is found in pineapple that can be helpful in healing tissues, reducing inflammation, and treating cancer because it helps restore the immune system. There are so many versions of the famous “Mulligatawny Soup” (the literal Tamil translation being just “pepper water”
Read More
Beetroot Mocktail/ juice
This is a great drink for athletes ,sports persons and for those who exercise regularly as beetroot is loaded with nitrates . Nitrates when consumed are converted to nitric oxide which helps in opening the blood vessels and allows more blood and thereby oxygen to be delivered to the muscles. Beetroot juice which is naturally
Read More
Hearty Vegetable Soup
This is a hearty soup filled with lots of vegetables. The flavour and protein content of the soup is enhanced by the addition of moong/mung dal Moong dal: 1/2 cup (wash in water, drain) Celery- 1 cup chopped Cauliflower- 1 cup (broken into bite sized) Green beans- 1 cup (chop into about 1″) Cabbage-2 cups
Read More
How To Stay Fit While on Vacation/Work Travel
‘The World is a book, and those who don’t travel read only one page’ To travel is to live-so whether you travel for work or for a vacation, enjoy every minute of it. Everyone deserves to take a break and come back refreshed. But weight watchers rarely are able to enjoy a vacation for the fear
Read More
Foods that can stain your teeth
So you’ve tried every teeth whitening product and still don’t have those pearly white teeth? Don’t blame the product-it may be time to watch what you are eating! Yes, that’s right; your diet can both help and wreak havoc on your teeth. Here’s a list of foods (and drinks) that you should try and avoid
Read More
Pomegranate, Carrot and Dill raita
Dill known as ‘sabsige soppu’ in Kannada and ‘soa saag’ in Hindi, is a delicacy especially in Karnataka. It’s added to ‘dal’, upma, rice rotti’s and adds a distinct flavor. Pomegranates on the other hand are a good source of antioxidants, vitmain C, vitamin K, B vitamins, copper, manganese, potassium , phosphorus and fiber. The raita
Read More
Healthy snack ideas for kids
Kids are picky eaters and not eating enough at meal times is a common complaint. That’s why snacks play an important role in providing the extra nutrition that they tend to miss out. Most parents tend to focus more on providing a nutritious meal and overlook the importance of giving healthy snacks. Chips, cookies, cheese
Read More
Chicken and Vegtable Biryani ( a one pot meal)
In my quest to cook ‘healthy food’ comes this version of Chicken biryani which is also loaded with vegetables! Biryani is something every Indian is familiar with and is usually something made on festivals,special occasions or when you have guests/friends over. Whether it’s a ‘Vegetable Biryani’,Chicken Biryani or Mutton Biryani, most families have their own
Read More
Strawberry Raita
Strawberries make a great low-calorie treat. They are loaded with nutrients and can protect your heart as well as guard against cancer as they are packed with vitamins, fiber and antioxidants. Try this delicious fruit raita that your kids will love eating with roti’s or with pulav’s or biryanis. Ingredients for Strawberry raita: Strawberries: 1
Read More
Fish Molee with vegetables (Kerala Style Fish Curry)
A traditional Kerala Fish curry with a nutritional twist- vegetables! This twist is the result of my lack of time (or some may say laziness) in making a separate vegetable dish to go along with this. But I must say it tasted great and got everyone eating the extra vegetables! It’s winter, so I added
Read More
8 Commonly Heard Myths about Exercising
There are a number of myths associated with exercising. Here are some of the commonly heard myths still doing the rounds in India: Myth 1: I don’t want to start exercising as I’ve heard that I will put on more weight when I quit!! This is obviously someone who is looking for reasons not to
Read More
Palak Paneer- Creamy, Healthy version (Cottage cheese in Spinach gravy)
Here’s a healthy version of Creamy Palak Paneer: Ingredients for Palak Paneer (low calorie version): Palak: 4 big cups or 250 gms Tomatoes: 2 big Garlic: 4nos. Ginger: 1″piece Green chilies: 2-3 (or according to taste) Paneer: 250gms (cut into cubes) Skim milk: 1 1/2 cups Cumin seeds: 1tsp Hing(asafoetida): a pinch Bay leaf: 1
Read More
Neer Dosa (Lacy Rice Crepes- A Mangalorean delicacy)
Neer Dosa (neer=water and dosa=crepe) is a no-ferment dosa which is a specialty of Manglorean cuisine. The name “Neer Dosa”is derived from the fact that the batter is almost of the consistency of water which is unlike other dosa batters. The resulting thin lace-like dosas (nick-named “lace dosas” by an aunt of mine) is eaten
Read More
Idli Upma with vegetables (Leftover Idli Recipes)
Left -over idlis? Tired of eating idlis the next day? Try out something different-Idli Upma and make it healthier by adding some mixed veggies. This recipe was suggested by my college friend, the ever gorgeous Vidya Suresh. Thank you Vidya!! Love you for all the encouragement-that’s what friends are for. Love you 🙂 Ingredients for
Read More
Spicy Curry Leaf Chicken (Kerala Style)
This is a dry chicken dish which requires LOTS of CURRY LEAVES!! You can even make it with drumettes / chicken wings. Ingredients: Chicken- 500 gms (cut into small pieces) Red chilli powder- 3-4tsp Coriander powder-4 tsp Turmeric-1/2 tsp Salt-to taste Boil the chicken in the above ingredients adding a little water. Let the water
Read More
Mango Peda
Mangoes are one of the most loved fruits. It is rich in the antioxidant zeaxanthin and beta carotene, which is known to filter out harmful blue light rays and is thought to play a role in protecting the eyes and preventing cancer. Sweets are an integral part of any festival and should be enjoyed occasionally
Read More
Khaman Dhokla (Steamed Chickpea flour snacks)
Another steamed dish that can be had for breakfast or as a snack-tastes great with some spicy chutney. Ingredients for Khaman Dhokla: Besan (Gramflour/chickpea flour): 2 cups Yogurt: 1 cup Water: 1 cup Turmeric: 1/2 tsp Ginger+green chili paste: 1/2-1 tsp (as per your heat tolerance) Lemon juice: 1 tbsp Fruit salt(eno)/ Soda bicarbonate: 1tsp
Read More
5 Reasons Why Summer is the Best Time to Lose Weight!
With the summer sun beating down there isn’t much to look forward to other than a summer vacation somewhere cooler. For those who will be stuck in the heat, and have been planning to lose weight since the New Year, here are five reasons why summer is the best time to put your weight loss
Read More
Egg and Vegetable Muffins/ Frittatas
A protein-packed breakfast (can also be packed for lunch or eaten as a snack) with egg and mixed vegetable. You can make a big batch and freeze them. In the morning just defrost them in the microwave and eat. I added some spices like cumin powder, turmeric and a pinch of red chili powder. You
Read More
Sweet and Spicy Chilli Paneer
This is an ‘quickie’ dish.Takes just about 10-15 minutes. Ingredients for Sweet and Spicy Chilli Paneer: Paneer/ Tofu-200gms (cut into 1″ cubes) Garlic- 6-7 flakes (chopped fine) Green chilies-2 nos.(chopped fine) Tomato sauce- 3 tbsp Chilly sauce-1-2 tsp Soy sauce- 2 tsp Coriander/Cilantro -2 tbsp(chopped fine) Oil-1 tsp Salt: to taste Pepper: 1/4th tsp Sugar:1/4th
Read More
Stuffed Green Bell Pepper/ Capsicum with Chilli Paneer/ tofu (Microwave recipe)
I had first seen the recipe of Stuffed Green Bell Pepper (or “Capsicum” and “Shimla Mirchi”as it is popularly known as in India) when I was a kid and was skimming through one of my mother’s magazines (I think it was either “Femina” or “Savvy”) and came across this awesome looking photo of a stuffed
Read More
How to lose 1 pound (half a kg) of body weight every week by eating a Healthy Indian Diet
Are you planning on turning a new leaf this New Year? Are you looking forward to discovering the new Healthy You?Why wait for the New Year to plan your journey for a healthier lifestyle? If you’ve tried it every year and given up at the end of January-then trust me, there’s NOTHING wrong with you!
Read More
Quinoa Upma with vegetables (Spicy Quinoa with vegetables-Indian Style)
I had heard so much about “Quinoa” (pronounced keen-wah) a high protein ‘pseudo cereal’ (foods that are cooked and eaten like grains and have a similar nutrient profile). Quinoa is actually a seed and is rich in complete protein, fibre, the B vitamins and healthy monounsaturated fats. It is believed that substituting quinoa for grains
Read More
Which is the BEST day to check your Weight???
How Weekends may be the Key Factor in making you Lose or Gain weight Do you get depressed at seeing your weight fluctuate every day? Don’t panic-it’s just a pretty normal phenomenon. Researchers have now found out that the body goes through a weight cycle. This weight loss cycle or weekly weight rhythms is somewhat similar
Read More
Drumstick Leaves Upkari (Moringa leaves stir-fry Mangalorean Style)
Did you know that the leaves of the drumstick tree are edible and are loaded with nutrients? Drumstick leaves are a common green leafy vegetable in most Indian homes especially down South. It is known as Murungai in Tamil, Nuggekai soppu in Kannada, Muringa in Malayalam. Long known for it’s medicinal and nutritional properties in
Read More
Mangalorean Egg Curry (Eggs in spicy Coconut gravy)
The Mangalorean Egg Curry is one of the dishes that usually features on my menu whenever I invite eggetarians (ovo-vegetarians) for dinner! It’s quick, simple (since I use coconut milk from a can) and a ‘sure to be a hit’ dish !! I always poach the eggs in the gravy-since I feel that it adds
Read More
New BMI Guidelines for Indians/South Asians/Asians
The Body Mass Index(BMI) is a measure of weight divided by height. BMI= weight (kg) / [height (m)]2 For years there was a debate with regards to whether the World Health Organisation (WHO) approved BMI parameters which stated a BMI of 30 and above as obese, were correct for Asian populations. Indians as a race,
Read More
Kale Mallung / mallum with radish (Sri Lankan style stir fry)
Kale Mallung or mallum is actually made with just… kale 😉 I had one radish left-over after making the radish sambar and didn’t know what to do with it so I finely chopped it and added it to the mallung. It added a nice crunch to the mallung, but can be omitted as it’s not
Read More
Mullangi Sambar (Radish and lentil curry)
A good way to increase your vegetable intake (or if you are in a hurry and don’t have time to dish out a vegetable sabzi along with the protein) is to be creative and : try and add it into dishes that you would normally make without vegetables-for example, instead of plain khichdi, upma, biryani,noodles,
Read More
Spicy Peanut-Garlic Chutney Powder
This is one of my husband’s favourite chutney’s and he just cannot stop sprinkling it over everything and anything! I had never tasted it (forget even making it) before I got married and had only heard about it from him(my MIL apparently would always have a batch of it in the house). My family used
Read More
Baked Sweet Potato Snack
There are different varieties of sweet potatoes available: purple and orange coloured. The purple colour is due to a pigment called anthocyanins and the orange-colored sweet potatoes owe their colour to beta-carotenes which gets converted to Vitamin A in the body. The best way to get the health benefits of these are by either steaming or
Read More
Pumpkin and bhindi/ladiesfinger sambar (Palakkad style)
We had this awesome sambar at a friends place during the Diwali weekend. It was made by my friend’s mother and she had used pumpkin and ladiesfinger/okra for the sambar. The family has it’s roots in Palakkad,a town on the border of Tamil Nadu and Kerala. Being Palakkad Iyers their cuisine is a unique blend
Read More
Mangalore Cucumber and Moong Sprouts Gassi (curry)-Mangalorean Style
Another favorite Mangalorean dish-the sprouted moong/mung and Mangalore cucumber ghassi. Gassi is the Mangalorean term for ‘curry’ or gravy. The Mangalore cucumber is also called the ‘Malabar Cucumber’ is a commonly seen vegetable in South India. Ingredients for Mangalore Cucumber and Moong Sprouts Gassi : Mangalore Cucumber: 1 medium size Moong Sprouts:200gms Tomato: 1 big
Read More
Kothu Phulka (HEALTHY version of Kothu Parotta)
Traditionally in Tamil Nadu, ‘Kothu Paratha’ is made from ‘parotta’ or the South Indian ‘paratha’ which is a layered paratha made with loads of oil and maida. I did try it out once with frozen Kerala Parotta’s (available in all Indian stores) and I admit that it is sinfully delicious! The tasty Kothu Parotta never
Read More
Dry Bhindi Sabzi (Spiced Okra recipe-Indian Style)
Do your kids turn their nose up at the mention of ladiesfinger/Okra/bhindi? Try out this tasty and easy recipe of dry bhindi sabji (Dry okra recipe) and watch them gobble it all up. This recipe is something I learnt from my friend Rohini’s mom, Meghana Ghatpande. Meghana aunty-thanks a ton for making this one of
Read More
Dal Makhani (low-cal version)
Pulses are a great source of protein. This means they can be particularly important for people who don’t get protein by eating meat, fish or dairy products. Pulses are a good source of iron.Pulses are also a starchy food and add fibre to your meal. Eating a diet high in fibre is associated with a
Read More
Ragi Manni/ pudding (Nachni/finger millet porridge) Mangalorean Style
Ragi (English-Finger millet,Chinese-䅟子,Arabic- Tailabon, German-Fingerhirse, French-coracan) is a popular millet in Southern India and is made into different dishes like porridges, puddings, pancakes,cookies, etc. Nutritionally,it is rich in the amino acid methionine and is among the few grains which contains a considerable amount of calcium. Ragi is also given to babies as one of first cereals
Read More
Healthy Heart Diet for Indians
The World Heart Day is on the 29th of September. A Heart Healthy Diet is not designed only for those who have problems related to the heart (high cholesterol, high blood pressure, heart attack, etc), but also for those who would like to reduce the risk of heart diseases in the future. Following a Heart
Read More
Tandoori Fish
Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.When buying fish keep in mind “SMASH”: Salmon, Mackerel, Anchovies, Sardines, and Herring.
Read More
Mooli Ki Sabzi (Dry Radish curry with leaves)
The recipe and photographs for this simple yet tasty ‘Mooli ki Sabzi’ (Red Radish Curry) are again courtesy Taranjeet Kaur!! Thanks TJ-and thanks Prateek for tasting and giving a ‘thumbs-up’ for this recipe. Coming from a person who normally isn’t too fond of radish speaks volumes about this dish and Taranjeet’s culinary skills 🙂 Mooli
Read More
Tofu Bhurji (Scrambled tofu)
Soya or Soy is originally from East Asia, but has recently gained popularity all over the world ever since it’s health benefits were discovered. Recently though, it has been getting some negative reports,but I personally feel that soy in moderation is fine. The protein in soy is complete(equal to meat) and hence is better than
Read More
Gestational Diabetes?? A few lifestyle changes can help you control it!
Women who have Gestational Diabetes (diabetes that occurs during their pregnancy) have been known to be at risk for diabetes later in their life. Now a new study done at 22 Kaiser Permanente mediclinics on gestational diabetics post pregnancy suggests that with proper lifestyle changes and a good weight management program they may just be
Read More
Pongal/Khichdi (Indian Lentil and Rice Risotto)
Pongal is both a festival as well as a dish. In Tamil Nadu (a state in South India)it is the “harvest festival” and the dish is made on this day(I suspect, that is why they both share the same name)! There are actually two versions to this dish-the sweet one(sakkarai pongal) and the spicy one(khara
Read More
Microwave Cauliflower Sabzi (No Oil)
The Microwave version of the Gobi/Cauliflower sabzi was inspired by my mother-in-law who uses the microwave daily for her cooking (and not just for reheating stuff). I’ve tried making it with absolutely no oil, but you could add a teaspoon if you want. The resulting “No-oil, Microwave Gobi/Cauliflower ka sabzi” is not only easy to
Read More
Moong Dosa or Pesarattu(Savoury Mung Crepes) with Green Peas chutney
A ‘green’ breakfast! This dish is packed with protein and makes a healthy start to your day. This is an easy version of the pesarattu(as there is no fermenting required).My mom learnt to make this moong dosa from one of our neighbours and as a kid I was not too fond of this ‘green’ dosa,but
Read More
Baingan Bharta/ Brinjal Bharta (Roasted Eggplant Curry)
For the Baingan bharta, the brinjal is usually first roasted whole over a fire (since we have an electric cooktop here, I had to bake it) . Once roasted,the brinjal pulp is then cooked with chopped onions,tomatoes and garnished with chopped cilantro. The Brinjal bharta goes well with ‘phulkas/roti’ or with steamed rice and dal.Here
Read More
Indians and the Risks of Consuming a High Sugar Diet
A spoonful of sugar……..makes the calories sit on your waist!! Are you noticing that you are slowly gaining weight even though you aren’t eating junk food? Sugar might be the culprit.Have you ever given a thought to how much sugar you consume in a day? Studies have found that most Indians are genetically more prone
Read More
Fish Cutlets/Fish Patties(Indian Style)
Here’s one more reason to increase your “oily” fish intake-the omega-3-fatty acids found in fish have shown to halt and slow down the age-related macular degeneration (AMD), in lay-man’s terms: AMD basically is a medical condition which is mostly seen in older adults and results in the loss of vision in the center of the
Read More
Healthy Eating During Ramadan/ Ramzan
The Muslim Holy month of Ramadan (or ‘Ramzan’ in India) is the important month of the Islamic calendar, when Muslims fast during daylight hours. Those who are physically able to, are required to fast each day of the entire month, from sunrise to sunset. Here are some tips for eating healthy during Ramzan: During Suhur/Suhoor
Read More
Whole wheat dosa with fresh fruit (Whole wheat crepes)
Healthy eating is all about eating in moderation, and what is life without a touch of sweetness? Treat your kids to the occasional desserts, but make it a tad healthier by using fresh and less processed foods. Learn how you can add more fibre to your dosa by using whole wheat flour (regular chapathi/roti atta).
Read More
Turnip leaves Mallung/Mallum (Sri Lankan simple stir-fry with greens)
I love trying out different cuisines and have been lucky to have wonderful neighbours from whom I have learnt different cooking styles. My love for Sri Lankan cuisine started back in the US when we lived in Minnesota for a brief period. There was one Sri Lankan restaurant in the neighbourhood and we loved the
Read More
Chicken Saagwala /Palak (Spinach) Chicken
Palak chicken or Chicken saagwala is a not just a great tasting dish but the addition of greens(spinach) increases the nutrient content of the dish. Palak is loaded with fiber, vitamins and minerals and is also: low in calories good source of iron, but to be absorbed by the body you need to team it
Read More
Paneer Butter Masala (Healthy version)
Love the taste of Butter masala, but dread the loads of butter that goes into it? Fikar not-here is a low-butter version which cuts down the calories of this dish drastically without altering the taste too much (yes-it doesn’t taste like the restaurant version, simply because it’s not dripping with butter). The trick here is
Read More
Kadhi(Yogurt curry)
Kadhi is one of our favourite dishes, and something which reminds my hubby of his mother’s cooking(which is a HUGE compliment)! It’s a quick dish and I usually make it on days when I have to cook in a rush. It’s a combination of curd(yogurt) and chikpea/gram flour,which means nutritionally it’s loaded with calcium(yogurt) and
Read More
Banana Dosa (Sweet Banana Dosa)
This is a favorite breakfast/snack item at home. I first made sweet banana dosa/crepes when I had a few over ripe bananas and wanted to try something other than the banana raita. This is similar to the popular Mangalorean recipe of “Southekai dosa” or ‘Sweet Cucumber dosa’. Years ago I had experimented replacing the cucumber
Read More
Kala Channa Rasam ( Brown Chickpea rasam)
Kala channa/ kadale rasam doesn’t actually have any kala channa but is made from the water left over from boiling the kala channa/ brown kadle. When using the channa for a dry sabzi like Manoli kadle or usali, instead of throwing the water, you can make another dish out of it. Moreover, making dal/sambar as the
Read More
Kadale Manoli (Tendli/Kovakkai with brown channa)
Another favorite Mangalorean recipe is the Manoli Kadle-made with Ivy Gourd(tondekai) called ‘Manoli’ in Tulu (one of the languages spoken in Mangalore) ‘tondli‘ in Marathi, ‘tendli‘ in Konkani ‘tindora‘ in Hindi and ‘kovakkai’ in Tamil. ‘Kadle’ is the brown channa/kala channa (brown garbanzo beans) that is traditionally used but you could substitute it with kabuli
Read More
5 reasons to consult an Indian Dietitian Online
Still not sure if you should sign up? Here are 5 reasons why you should consult an Indian Dietitian Online: You can consult the best Indian dietitian no matter which part of India (or the world) you are located, There is no time (or money) wasted in travelling, You get personalized attention and also a
Read More
Hariyali Chicken Tangdi/ Kebab
If you love chicken kebabs, then this is one finger-licking recipe! I love the taste of coriander leaves with ginger+garlic and green chilies and combined with chicken it just tastes yummy. As a dietitian I love this as this makes a healthy recipe considering: there is very little oil the addition of greens (coriander and
Read More
Indian Dietitian Online:Sweta Uchil-Purohit
Sweta Uchil-Purohit: Dietitian, Wellness Coach, Online Indian Dietitian and Nutrition Content Writer Sweta Uchil-Purohit is a dietitian with over 20 years of experience in the field of diet and nutrition. Having started her career as a clinical dietitian at Manipal Hospital (a multi-specialty hospital) Bangalore, she has sound knowledge of diets for patients with diabetes,
Read More
Overnight Oats Mango Smoothie /Breakfast Oats Mango Smoothie
Oats is loaded with soluble fiber and is great for: reducing ‘bad’ cholesterol, controlling blood sugar level, relieving constipation Overnight oats is the new way to make oats without cooking. You simply soak the oats in your choice of liquid (water, milk, almond milk, soy milk, coconut milk) overnight in the fridge. The oats tend
Read More
Mixed dal dosa/ Adai (Mixed lentils and rice crêpe)
Mixed dal Dosa/ Adai Protein is in vogue-and why not. It high protein foods keep you feeling full for a longer period of time and also don’t raise your blood sugars like carbohydrates do. I believe in moderation and thus try to include more protein in my diet and reduce the amount of carbs without
Read More
Methi Pulao (Methi Rice) Fenugreek leaves pilaf
Methi Rice/ Methi Pulao Both methi seeds(fenugreek seeds) and methi leaves(fenugreek leaves) have been long used in Indian families as not just a culinary ingredient, but also for it’s medicinal properties. The seeds are great for : diabetics as it can control the blood sugar levels (soak a tablespoon of methi seeds overnight and have
Read More
Besan Dosa/ Besan Chila (How to make chickpea flour crepes/pancakes)
Besan Dosa/ Besan Chila (Chickpea Flour Crepes) Besan or chickpea flour or gram flour is a great source of fiber, is GLUTEN FREE and can be helpful in lowering cholesterol and blood sugars. When I was growing up in Bombay,Besan dosa was a very popular dish in most Udupi restaurants and was even sometimes called
Read More
Watermelon Salsa (Chatpata Watermelon Chaat)
Summer time is watermelon time- a perfect fruit to include in your diet on a hot summers day. There are so many ways to eat it and one of my favorite is to make a quick and yummy salad-the watermelon salsa! Watermelons are loaded with the carotenoid lycopene and contains mostly water which is a
Read More
Cabbage and Soya chunks sabzi (How to make Cabbage and soya nuggets sabzi)
Cabbage is rich in vitamins C,K B1, B5 , B6 as well as manganese, iron ,phosphorus, calcium and fiber. Research has shown that the antioxidants present in cabbage could reduce the prevent certain types of cancer and also help in lowering cholesterol levels. For those who don’t have time making two separate dishes-one for protein
Read More
The Daily (Nutrition) Dozen!
Ok-so no lectures on nutrition and the benefits of eating clean and getting plenty of physical activity and sleep in this article. We are going to cut to the chase and make a list of foods that you must INCLUDE in your day to day diet. Make this your DAILY (NUTRITION) DOZEN check-list: Fruit- Aim
Read More
Savory French Toast Indian Style (Spicy Masala Egg Toast)
Savory French Toast Indian Style (Spicy Masala Egg Toast) For those don’t like to eat a sweet breakfast, here is a savoury version of the French Toast-totally Indian Style! The Masala Egg Toast. Savoury French Toast (Indian Style Masala Egg Toast): Ingredients: (Serves 4) Whole Wheat Bread-8 nos. Egg-4 nos Onion- 1 medium (finely chopped)
Read More