Category Archives: Online Dietician India

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Green Apple and Mint Chutney

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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 into a regular chutney-mint leaves,cilantro,ginger,lemon,green chilies and put them all in the blender with the cored and peeled apples. The resulting Green Apple Chutney which came out of the blender reminded me of the “chaat” taste and so I blended some sugar and a little roasted cumin seeds,and the result was great. The Green Apple Chutney can be eaten with meals,mixed with yogurt and used as a dip, or used as a spread in a sandwich.Here’s what I blended together for the Green Apple Chutney:
Ingredients for Green Apple and Mint Chutney:

  • Granny Smith apples/tart cooking apples-2 nos.(peeled,cored and chopped)
  • Mint leaves-10 numbers
  • Coriander leaves/Cilantro-2 tablespoons
  • Green chilly/Serrano-1 no.
  • Ginger-1/2″piece
  • Lemon juice-2 tablespoons
  • Jeera/Cumin seeds-1 tsp(roasted)
  • Jaggery/Stevia-2 tsp/to taste (optional)
  • Salt-to taste

Method:

  1. Put all the ingredients into a blender and blend till you get a fine paste.
  2. Adjust salt and sugar according to your taste.
  3. Serve the Green Apple Chutney with sandwiches, as a dip or as a salad dressing.

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How to motivate yourself to Exercise?

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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 weeks? We all know that we should exercise, but some days it’s tough to get moving: not enough time, too tired, no energy. Here are some tips to beat workout shyness:
1. The ‘Buddy’ system: get a friend/ relative/spouse/ neighbor to workout with you. Having a partner makes it more difficult to miss the gym when a spell of laziness hits you, and you are likely to work out harder once you are there. The best part of having a workout buddy is that after you complete, you’ll have somebody to cut loose and celebrate with! You’ll also have somebody to continue working out with in order to keep yourself in your best shape possible.
2. Buy a whole year’s package: basically pay up. Money is the ultimate motivator. A whole year’s gym package would probably cost you a bomb and you’ll find yourself being regular just to get your money’s worth (if not anything else).
3. Set a goal: To start with, set small attainable goals like exercising for five days a week for at least 45 minutes each time. Once you attain this, then you could go one step further by either increasing the intensity of training or by increasing the time for exercising, etc.
4. Find a workout that is fun: Exercise need not be limited to working out in a gym. You could find some fun activities like dancing, jazz exercising, aerobics, playing a sport that you love (like tennis, basketball, squash, etc). Sometimes the fun element in these can make you look forward to it rather than detesting the thought of it!
5. Reward yourself: Every time you achieve a goal, reward yourself-it could be going for a movie, meeting up with friends, a facial, a new dress, getting a new hair cut or buying yourself a gift certificate to a spa (go ahead and pamper yourself, you’ve earned it!)

President Obama makes time for exercise whenever he can-so what is YOUR excuse??

Along with these tips, don’t forget the health benefits of exercising:
• Helps manage your weight,
• Combats diseases like osteoporosis, heart diseases, certain types of cancers and diabetes,
• Improves your mood,
• Promotes better sleep and
• Boosts your energy levels.

So pack a bottle of water, wear a snazzy exercise outfit and hit the gym (or the dance floor/ tennis court, etc) and watch those extra layers of fat melt away. You may even surprise yourself by fitting into the pair of jeans from your college days!


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Collard Upkari (a Mangalorean style stir-fry)

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LoveToTakePhotos / Pixabay

Collard Greens

“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 done. At the end, a garnish of freshly grated coconut(Mangalore is a coastal town in Southern India and has an abundance of coconut trees,and hence the use of coconut in almost every dish) is added which gives it the characteristic flavor.
I’ve modified the recipe for the collard upkari by adding some chopped onions, and a pinch of asafoetida(hing) as I like the flavor it adds to the dish.

Ingredients for Collard upkari:

  • Collard leaves (or any green leafy vegetable) : 1 bunch (chopped)
  • Green chilly:1-2(slit length wise)
  • Onion-1/2 medium (finely chopped) optional
  • Coconut: 2-3 tbsp(freshly grated/frozen)
  • Salt to taste

For the tempering:

  • Oil: 1tsp
  • Mustard seeds: 1tsp
  • Urad dal: 1tsp
  • Asafoetida/hing: a pinch(optional)
  • Curry leaves: 3-4 (optional)

Method:

  1. Heat the oil in a pan and add the mustard seeds and urad dal.
  2. When the mustard starts to pop, add the asafoetida and the curry leaves.
  3. Add the chopped ginger,slit green chillies and onions and saute till the onions turn translucent.
  4. Add the chopped collard (or any of the other vegetables/green leafy vegetables) and stir-fry for 10mins.
  5. Then add a little water, salt to taste and cover and cook till done.
  6. Garnish the collard upkari with the coconut scrapings. Serve hot with a dash of lime (goes well with dal and rice).
Note: You can add 1/2 cup of split moong(wash and soak for 15 mins-add at step 5 with the water) or cooked pulses(kabuli channa) to add some protein to the dish.

Q. Which is your favorite recipe with greens?


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Crispy and Spicy Kale Chips

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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. Crispy and Spicy Kale chips can be eaten as a snack or in lieu of papad/pickle with your meals.

Ingredients for Crispy and Spicy Kale Chips:

  • Kale: 1 big bunch (wash and dry)
  • Salt: to taste
  • Red chili powder: 1/2 tsp (add more if you like it spicier or omit entirely if you want just salted)
  • Cumin powder: 1/2 tsp
  • Olive oil: 1-2 tbsp

Method:

  1. Preheat oven to 275F  (135C).
  2. Dry the kale leaves thoroughly. You can use a salad spinner for this
  3. Remove any large stems from the kale, and tear the leaves up into bite-sized pieces.
  4. Put the kale in a salad bowl and add the olive oil, red chili powder, cumin powder,  salt and toss well until the leaves are evenly coated.
  5. Spread the leaves out on a baking tray in a single layer (do not overcrowd, make a second batch if there is more) and bake for about 20-25 minutes (till they get crispy). Keep a watchful eye on your batch to prevent burning.
  6. Cool and enjoy as a snack or as a crispy side with your meals.

Here are other Healthy Snack Ideas:

  1. Baked Sweet Potato Fries/snack
  2. Baked Carrot Fries/snack
  3. Fruit Chaat/ Fruit Salsa 
  4. Khaman Dhokla
  5. Handvo
  6. Fish Cutlets/Patties

 


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Alasande Kalu (Lobia) Gasi (Black Eyed Beans in a thick coconut gravy)

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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).

Ingredients for Alasande kalu gasi :

  • Black Eyed Beans (Alasande kalu) – 1/2 cup (Soak overnight)
  • Tomato – 1 large (chopped)
  • Grated Coconut – 1/2 cup fresh/desicated
  • Red chilli powder: 1 tbsp
  • Coriander powder: 1 tbsp
  • Potato: 2 small cubed or Indian Yam(Suran/Suvarnagadde): 1/2 small, cubed (OPTIONAL)
  • Cumin/jeera powder: 1/4 tsp
  • Salt: to taste
  • Coriander/ cilantro leaves: 3 tbsps chopped (for garnish)
  • For Seasoning:
  • Mustard Seeds – 1 tsp
  • Urad dal: 1 tsp
  • Channa dal:1/2 tsp
  • Dry Red Chilli: 1
  • Hing/asafoetida: a pinch
  • Curry Leaves : 10
  • Garlic: 4 cloves (crushed)
  • Oil – 3 tsps

Method:

  • Pressure cook the black eyed beans ( the beans must be tender, but still firm and hold shape).
  • Meanwhile grind the coconut, red chili powder, coriander powder and jeera powder with a little water till you get a fine paste.
  • Heat a kadai, add a tsp of oil, add the potatoes/yam (optional) and fry for 2-3 minutes.add the tomatoes and saute. Add some water and close and cook the potato/yam and tomato .
  • Add cooked black-eyed beans and salt.
  • Add the ground paste to the cooking beans. Adjust the consistency of the gravy by adding water.
  • For seasoning, heat oil in a pan, add mustard seeds,urad and channa dal. When the mustard starts to pop, add the dry red chillies,  curry leaves, hing and crushed garlic.
  • Fry for a minute, then add this to the gravy. Mix and close the gravy and let it sit to infuse the flavours of the seasoning.
  • Garnish with chopped coriander leaves and serve with rice or even phulkas.

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Easy Microwave Doodh Peda (Condensed Milk Peda)

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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 and special occasions definitely deserve a sweet treat.

Ingredients for Microwave Doodh peda:

  • Instant Dry Milk (Milk Powder) – 2 cups (150gm)
  • Sweetened Condensed Milk – 1 can (aprrox 396gm)
  • Unsalted Butter – 110g (1 stick)

Method:

  1. In a microwave safe dish, melt the butter, then add in the milk powder and condensed milk and mix well.
  2. Cook in the microwave for a total of  3 minutes, mixing well after every minute.
  3. After 3 minutes, mix well again and leave aside for it to cool down.
  4. After it has cooled down enough for you to handle(say 5-10 mins), grease your hands and make balls (You can also take the entire mixture and flatten it on a greased sheet with a rolling pin and use different shapes (cookie cutters) to have cute shapes).
  5. Gently press the balls and flatten them a little and place a raisin or a sliver or pista/badam.

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Palak Chutney(Spicy spinach chutney)

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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 , folate) and minerals like manganese, magnesium, iron, copper, calcium and potassium.

The original recipe uses tendli/tondli(ivy gourd) leaves,but since that isn’t available everywhere, had to substitute with palak. The resulting Palak Chutney was quite close to the ‘tondekai/tondli chutney’ that I remember. Here are the ingredients for the Palak Chutney:

Ingredients for Palak Chutney:

  • Palak(baby)/Baby spinach-2 cups chopped
  • Garlic-5 cloves(crushed)
  • Ginger-1″ piece
  • Cilantro/coriander leaves-1 cup
  • Green chillies-6-7nos(or according to taste)
  • Roasted channa dal-2 tbsp
  • Roasted groundnut-2tbsp
  • Hung yogurt/curd-3tbsp
  • Lemon Juice: 1 tbsp
  • Salt-to taste
  • Oil-1tsp

    Method:
    1)Heat the oil in a pan,add the garlic and green chillies and saute for a couple of minutes.
    2)Add the chopped baby spinach and saute till they are cooked.Let it cool.
    4)In a mixer grinder-add the channa dal,groundnuts,cilantro,ginger,salt and the cooked palak.
    5)Make a fine paste.
    6)Pour the palak chutney into a bowl. Add the lime juice, yogurt and mix well. Test for salt.

    Palak chutney tastes great even without the addition of the yogurt/curd at the end(add a little tamarind). I just love the creaminess that the yogurt adds to the palak chutney.
    Serve the palak chutney with idlis/dosas, as a spread for sandwiches,a dip or as a side with your meal.


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Sabut Masoor ki dal (Whole Pink Lentil Soup)

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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 Indian diet for years, but it has not a popular food item internationally. According to the Food and Agricultural Organization (FAO): “In a balanced and diverse diet, the nutritious seeds can be consumed every day alongside fruit, vegetables, herbs, cereals and other fresh foods. Pulses provide an affordable alternative to animal protein. Additionally, they are rich in dietary fibre, vitamin B complex, and minerals, such as calcium, zinc, and iron.Food and nutrition education can promote the consumption of pulses.Food and nutrition education programs are crucial for teaching adequate pulse consumption in order to maximize the absorption of nutrients: For example, matching pulses with cereals to obtain a complete protein, consuming them with vitamin C (e.g. ascorbic acid) in order to increase iron absorption and avoiding to eat them with tea or coffee which, in contrast, would limit it “. Researchers have shown that eating whole pulses and lentils can lower cholesterol levels.

Ingredients for Sabut Masoor ki dal:

  • Whole pink lentil (sabut masoor): 1 cup (washed and soaked for an hour)
  • Onion: 2 medium (diced)
  • Tomatoes: 3 nos.
  • Ginger: 1 ‘ piece
  • Garlic: 3-4 nos.
  • Green chili: 1-2 (as per your heat tolerance)
  • Coriander/cilantro leaves: 3-4 tbsp chopped
  • Garam masala: 1 tsp
  • Chole Masala: 3 tsp (or as per your taste)
  • Oil: 2tsp
  • Jeera/cumin seeds: 2 tsp
  • Bay leaf: 1no.
  • turmeric: 1tsp
  • Hing/asafoetida: a pinch
  • Salt: to taste

Method:

  1. Heat the oil in a pressure cooker, when it is hot add the jeera/cumin seeds, bay leaf, turmeric powder and hing.
  2. Add the onions and fry till they start turning brown. In the meanwhile, puree the tomatoes with the ginger,garlic and green chilies.
  3. When the onions start to brown, add the puree, the garam masala, chole masala, salt and stir till the oil leaves the sides.
  4. Drain the soaked sabut masoor and add them to the masala. Mix well, then add two cups of water.
  5. Close the lid of the pressure cooker and let it cook for one whistle. Switch off.
  6. Let the pressure drop, then open the lid, check for spices, salt. If it’s too thick you can add a little water and simmer for a few minutes.
  7. Garnish with chopped coriander and serve with rice or rotis.

To make a soup– Follow the same method but add a cup of seasonal mixed vegetables (green beans, carrots, cauliflower, etc) and chopped spinach when you add the sabut masoor/pink lentils (Step 4). Then close and pressure cook for one whistle. When you open the cooker, add water to make it into a soup consistency  and let it simmer. Garnish with freshly chopped coriander leave  and add a dash of lime. Serve hot. Makes a very filling soup.


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Lima Beans curry (Double beans masala)

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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 also add cooked double beans to different sabzi’s to add a different flavour to the sabzi while also increasing the protein content of the dish. I don’t precook the double/lima beans but cook it with the gravy.

Ingredients for Lima Beans Curry:

  • Lima/Double beans: 1 cup (if using dried, then soak overnight)
  • Onion: 2 medium (diced)
  • Tomatoes: 3 nos.
  • Ginger: 1 ‘ piece
  • Garlic: 3-4 nos.
  • Green chili: 1-2 (as per your heat tolerance)
  • Coriander/cilantro leaves: 3-4 tbsp chopped
  • Garam masala: 1 tsp
  • Chole Masala: 3 tsp (or as per your taste)
  • Oil: 2tsp
  • Jeera/cumin seeds: 2 tsp
  • Bay leaf: 1no.
  • turmeric: 1tsp
  • Hing/asafoetida: a pinch
  • Salt: to taste

Method:

  1. Heat the oil in a pressure cooker, when it is hot add the jeera/cumin seeds, bay leaf, turmeric powder and hing.
  2. Add the onions and fry till they start turning brown. In the meanwhile, puree the tomatoes with the ginger,garlic and green chilies.
  3. When the onions start to brown, add the puree, the garam masala, chole masala, salt and stir till the oil leaves the sides.
  4. Drain the soaked lima/ double beans and add them to the masala. Mix well, then add two cups of water.
  5. Close the lid of the pressure cooker and let it cook for one whistle. Switch off.
  6. Let the pressure drop, then open the lid, check for spices, salt. If it’s too thick you can add a little water and simmer for a few minutes.
  7. Garnish with chopped coriander and serve with rice or rotis.

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Green Beans and Moong Dal sabzi

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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 and also adds a great flavour to this dish. This dish is called “Beans Poriyal with Moong Dal” in Tamil Nadu. You could substitute the moong dal with sprouted whole green moong or any other cooked whole pulse (kabuli channa, lobia,etc) or even cooked channa dal.

French/ Green beans are loaded with antioxidants and flavanoids. A great source of fibre, protein, vitamins A,B(including folate and Vit.B 12), and minerals like iron, calcium, manganese and potassium.

Ingredients for Beans and Moong dal sabzi

  •    Green (French) Beans: 500 grams (cut into small pieces)
  •    Moong dal: 1/2 cup (wash and soak in water)
  •    Turmeric powder: a pinch
  •    Grated coconut :3-4 tbsp
  •    Green chilli – 2 slit
  •    Salt: to taste

For tempering:

  •   Oil -2 tsp 
  •    Mustard seeds -3/4 tsp
  •    Urad dal – 1/2 tsp
  •    Red chilli – 1
  •    Asafoetida/Hing – a pinch

Method:

  1. Heat oil in a pan, add mustard seeds,urad dal when it splutters, add , hing, turmeric powder, curry leaves and green chilies.
  2.  Add chopped beans, saute for about 5 mins, then add salt and 1/4 cup of water.
  3. Keep the flame low and cover and cook for 10 mins.
  4.  Drain the moong dal and add to the green beans. Stir well and cover and cook for another 10 mins.
  5. Check if the beans are cooked, add some water if required .Try not to over cook the moong dal- it should still hold its shape and not be mashed up.
  6. Add grated coconut, mix well and switch off the flame.
  7. Serve it as an accompaniment with rice and dal or phulkas.