Tag Archives: Indian Dietitian Online

  • 02
    Aug 17
  • 0

Apple Cinnamon Infused Water

Category:Indian Dietitian Online Tags : 

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, juices, drinking plain water can be a little boring. Infused water is the perfect solution to get a mildly flavoured drink without all the calories.

You can make different flavours by using different fruits. You can mix these with some spices or even cucumbers or mint. The combinations are endless, but try this simple Apple-Cinnamon infused water for starters 🙂

Ingredients for Apple-Cinnamon Infused water:

  • Organic Apple: 2 (thinly sliced)
  • Cinnamon sticks : 2
  • Water: 2 litres

Method:

  1. In a pitcher add all the ingredients and refrigerate for a minimum of 4-6 hours.
  2. Pour into a glass and drink whenever you want a tasty treat.

Note:

  1. You can keep refilling the pitcher till the flavours still infuse into the water.
  2. The longer you keep it, the stronger the flavour.
  3. Choose different varieties of apples (red or even green)

Read more about :

How to Detox after a Major Festival??

Beetroot Mocktail/ Juice (Liver cleansing juice)

 

 

  • 30
    May 17
  • 0

Oats Dosa (Savoury Oats Crepes)

Category:Indian Dietitian Online,Online Dietician India Tags : 

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 health. Oats is shown to be helpful in reducing cholesterol, increasing satiety as well as reducing constipation.

If a bowl of oats porridge isn’t your cup of tea, then try out this Oats Chilla or dosa recipe and you can still get the health benefits of oats.

Ingredients for Oats Dosa/chilla :

  • Rolled oats: 1 cup (powder in a mixie/blender)
  • Urad dal: 1/4 cup
  • Tur Dal: 1/4 cup
  • Channa dal: 1/4 cup
  • Moong dal: 1/4 cup
  • Ginger: 1/2 inch grated
  • Red chili powder:  1/4 tsp (add more if you like it spicy)
  • Cumin/Jeera seeds: 2 tsp
  • Cilantro/Coriander leaves: 4 tbsp (chopped)
  • Salt: to taste
  • Water: enough to make a smooth pourable batter
  • Oil/ghee: for making dosas (you can use a small onion cut into half breadth wise to dip and spread the oil on the tava)

Method:

  1. Wash and soak the dals for 4-5 hours. Then grind it together till you get a fine paste.
  2. In a big bowl whisk it with all the ingredients, add water and whisk again to make a smooth batter(add more water if the batter is too thick). Keep aside for at least 30 mins.
  3. Heat a tava, dip a cut onion in the oil and spread over the tava. Check if the tava is hot by sprinkling some water on top of it-if it sizzles, then the tava is ready.
  4. Take a ladleful of the batter into the centre of the tava and spread using the back of the ladle in circular movements, spreading the batter thinly over tha tava.
  5. Cover and cook for a few minutes over medium flame.
  6. Then remove the cover, add some oil to the sides of the dosa and cook till you see the dosa leaving the sides.
  7. Flip the dosa,add some oil and cook the dosa on the other sides for a few minutes.
  8. Flip back to the first side and let it cook again for a minute.
  9. Remove and serve hot with a spicy chutney.

 

 

 

 

  • 02
    May 17
  • 0

Green Apple Panna (An Indian style Summer Drink)

Category:Indian Dietitian Online,Online Dietician India Tags : 

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 an unusual, yet tasty drink. The Black salt /kala namak used in this drink is a type of salt found in India which due to the sulfur content, gives a distinct aroma and taste.
Since fall is also the season for apples and everyone seems to be making desserts with them, I thought a ‘Green Apple Panna’ will be a welcome change!
This recipe was tested out and also photographed by Taranjeet Kaur-Kothari. Thanks a ton TJ- the photos are superb ( do we see a budding photographer and blogger in the making???).

Green Apple Panna-An Indian Style summer cooler

Ingredients for the Green Apple Panna:
  • Green apples(Granny Smith) – 4nos.
  • Roasted cumin seeds – 1 tsp
  • Sugar: 4-5 tsp (or according to taste)
  • Black salt- 1 tsp
  • Lemon-1no.
  • Mint leaves- a few
  • Green apple chunks – 20-25g (optional)

Method:

  1. Coat the skin of the apples with a little oil and bake( or roast over a flame) till soft.
  2. Scoop out the pulp and mash in the mixie with lemon juice with water, sugar, mint leaves,black salt and roasted cumin.
  3. Whisk thoroughly.
  4.  Let the panna cool down and then add lots of crushed ice to the panna.
  5. Add green apple chunks(optional)
  6. Garnish the Green Apple Panna with some mint leaves and serve chilled.

Note: Black salt/Kala namak can be found in all Indian grocery stores.

  • 02
    May 17
  • 0

Zucchini Majjige huli/ Moru curry/ Morkulambu/Majjige Pulusu (Buttermilk/Yogurt Curry)

Category:Indian Dietitian Online,Online Dietician India Tags : 
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 styles in South Indian cuisine.

‘Majjige’ is ‘buttermilk’ ,while ‘huli’ is ‘sour’ in Kannada. Usually majjige huli is made with one vegetable (like cucumber, eggplant, ashgourd, spinach,etc). I had a couple of Zucchinis in the fridge and decided to use it as the vegetable in the majjige huli.

Ingredients for the majjige huli:

  • Zucchini: 2 small cut into cubes (or any one of the vegetables listed above)
  • Coconut: 1 cup grated(fresh/frozen)
  • Channa dal/split chickpeas: 1tbsp soaked in water for 1/2hour (optional)
  • Green chillies: 2-3
  • Cumin seeds/zeera: 1tsp
  • Mustard seeds: 1tsp
  • Yogurt/ curd: 1 cup (should be slightly sour)
  • Water: 2-3 cups
  • Salt: to taste

For the tempering:

  • Mustard seeds: 1tsp
  • Cumin seeds/zeera: 1tsp
  • Urad dal: 1tsp
  • Curry leaves:3-4 nos.
  • Oil: 1tsp

Method:

  1. Boil the zucchini in just enough water till half done.
  2. In the meanwhile grind the coconut,green chillies, the soaked channa dal(optional), mustard and cumin seeds till you get a fine paste (add a little water when grinding).
  3. When the zucchini is half cooked add the ground masala and a cup of water and let it boil.
  4. Add salt, yogurt and another cup of water and cook for a minute or two.
  5. In a separate pan, heat the oil and add the mustard,cumin and the urad dal. Wait till the mustard starts to pop, add the curry leaves , then pour the tempering over the majjige huli and mix.
  6. Serve the majjige huli hot with rice.

Q: What is your favorite side dish to go with rice?

  • 19
    Apr 17
  • 0

Mangalore Basale Curry (Malabar Spinach and Whole Moong in coconut gravy)

Category:Indian Dietitian Online,Online Dietician India Tags : 

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 source of soluble fiber.  The addition of green moong not only increases the protein conent of the dish but also adds a lot of flavour to it.

I was lucky to find the seeds locally and have been making this curry with homegrown organic basala. This is how Basala and payar (whole moong) curry is made in my family.

Ingredients for Mangalore Basale curry:

  • Green moong: 1 cup (wash and soak for an hour)
  • Basalla /Malabar Spinach: 3 cups (washed, chopped, both leaves and stems are traditionally used)
  • Tomato: 2 small or 1 Big
  • Salt: to taste
  • Tamarind paste: 1/4tsp

Grind together:

  • Grated coconut/dessicated coconut: 1 1/2 cups
  • Onion: 1 medium, sliced
  • Turmeric: 1/4tsp
  • Red chili powder(or 8-10 whole dried byadagi chilies roasted): 1-2tbsp (as per your heat tolerance)
  • Coriander powder (or 1 tbsp corriander seeds roasted): 1tbsp
  • Cumin powder: 3tsp
  • Mustard seeds:1/2 tsp (optional)
  • Garlic: 2 cloves

Method:

  1. Pressure cook the moong and the basale (leaves and stem) without adding salt for one whistle.
  2. Grind the ingredients mentioned under grind together to a smooth paste and keep aside.
  3. Open the pressure cooker (if it’s too small, then transfer contents to a deep vessel), add the ground masala, little water, cut tomatoes, tamarind paste and salt.
  4. Allow the curry to boil vigorously for five minutes, check for salt, tamarind add more if required. Adjust the consistency if needed before switching off.
  5. It is traditionally served with rice, but tastes great with chapathis too.

Note: You can add seasoning/tadka if you want, but it isn’t added in our family recipe.

 

  • 19
    Apr 17
  • 0

Broccoli Paratha

Category:Indian Dietitian Online,Online Dietician India Tags : 

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 form as some of the antioxidants and vitamin C are destroyed by heat.

Ingredients for Broccoli Paratha:

For the stuffing:

  • Broccoli, grated: 2 cups
  • Ginger: 1″ piece grated
  • Garlic(optional): 4 cloves grated
  • Green chilies(optional): 1-2 finely chopped (adjust to individual heat tolerance)
  • Red chili powder: 1-2 tsp (adjust according to individual heat tolerance)
  • Coriander powder: 1 tbsp
  • Cumin powder: 1/2 tsp
  • Amchur powder: 1-2 tsp
  • Turmeric powder: 1/2 tsp
  • Cumin seeds/Jeera : 1 tsp
  • Salt: to taste
  • Oil: 3 tsp

Ingredients for the dough:

  • Whole Wheat flour: 2 cups
  • Salt: 1/4 tsp
  • Oil: 2tsp
  • Water: as needed to make a soft dough

Method:

  1. In a deep bowl put the ingredients for the dough and knead adding the water a little at a time. Once you have a soft dough, keep aside for at least 30mins. Knead once again and keep it aside.
  2. For the stuffing, heat a kadai, add the oil, when it is hot enough add the cumin seeds then the turmeric.
  3. Add the grated broccoli, ginger+garlic and the rest of the spices,salt and saute till the broccoli starts to wilt.
  4. Let it cool. Portion it out into equal sized balls.
  5. Roll out a small ball of the dough, place an equal quantity of the stuffing in the center.
  6. Fold the sides of the dough so as to cover the stuffing completely.
  7. Flatten it from the middle, roll in some flour and roll out.
  8. Heat a tawa, place the rolled paratha and let it partially cook on one side.
  9. Flip it, spread a couple of drops of oil on the cooked side and flip and do the same on the other side.
  10. Serve hot with pickle or yogurt.

 

 

  • 26
    Mar 17
  • 0

Tomatillo Chutney (Similar to green tomato chutney)

Category:Indian Diet Chart,Indian Dietitian Online,Online Dietician India Tags : 

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 neighbour back in Bangalore.The use of roasted bengal gram and of course the tempering at the end gives this dish the Indian touch. The ‘ghee’ is supposed to reduce the heat of the green chillies,so do let me know if it does.

Tomatillo Chutney

Ingredients for Tomatillo chutney:

  • Tomatillos: 4 nos.(chopped)
  • Green chillies/Serrano:1 or 2(depending on how much fire you can take)
  • Garlic:4 cloves chopped(+ 2 to be added raw-optional)
  • Ginger:1/2″ piece
  • Oil: 2 teaspoon
  • Roasted bengal gram:2 teaspoons
  • Roasted peanuts: 2 teaspoons
  • Mustard seeds: 1/2 teaspoon
  • Zeera/Cumin seeds:1/2 teaspoon
  • Sesame seeds:1/2 teaspoon
  • Asafoetida/Hing: a pinch(optional)
  • Jaggery: 1 teaspoon(optional)
  • Salt: to taste

Method:

  1. Heat 1 teaspoon oil in a non-stick pan,add chopped ginger and garlic.
  2. When the garlic turns slightly brown,add the pinch of asafoetida(optional),chopped green chillies and fry for a minute.
  3. Add the chopped tomatillos,salt,jaggery (optional) and stir.Cook till the tomatillos are soft.
  4. Once it has cooled,add the mixture, the raw garlic(optional),roasted bengal gram and peanuts into a blender and blend till you get a fine paste. Pour the chutney into a bowl/airtight box.
  5. Heat the remaining oil,add the mustard,cumin,sesame seeds.
  6. Once the mustard starts to splutter, pour the tempering over the chutney and mix well.
  7. Serve with dosas or idlis or as a spread on your sandwich(or mix with yogurt and use as a spicy dip).

 

  • 02
    Feb 17
  • 0

Sattu ka Parantha

Category:Indian Diet Chart,Indian Dietitian Online Tags : 

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 as a porridge for breakfast, as parathas or Sattu ka sharbat (both sweet and salty varieties) is taken as a cooling drink during hot summers.

Ingredients for stuffing:

  • Sattu : 1 Cup
  • Onion: 1 small, finely chopped
  • Green chili:  1 no.  finely chopped (optional) or red chili powder: 1-2 tsp
  • Ginger: 1 tsp grated
  • Ajwain seeds: 1/4 tsp
  • Pickle masala (any pickle oil and masala): 1 tsp
  • Amchur powder: 1-2 tsp or Lemon juice: 2 tsp
  • Jaggery: 1 tsp (optional)
  • Water: a little to bind the stuffing
  • Coriander leaves: 2 tsp finely chopped
  • Salt: to taste
  • Oil: 3 tsp

Ingredients for Paratha:

  • Wheat Flour: 2 Cups
  • Water: 1 cup (or as required for kneading the dough)
  • Oil: 1 tsp
  • Salt: 1/2 tsp

Method:

  1. In a bowl, mix all the ingredients for the stuffing. Mix well and add a little water to bind the stuffing into a ball (it shouldn’t be too dry or too watery). Divide the stuffing into lemon sized balls.
  2. For parathas, take wheat flour, add oil and salt. Adding a little water at a time knead to firm consistency. Let it rest for at least 30 mins.
  3. Knead the dough again, then divide the dough into small lemon sized balls.
  4. Roll out one a little, place a the sattu stuffing in the center of the rolled out dough.
  5. Bring the edges together to form a smooth round ball (like a money bag). You can remove any extra dough at the top)
  6. Dust with dry flour and roll it out .
  7. Heat a tava, place the paratha on it. Let it cook then flip and cook the other side. Add some oil on the cooked sides. Let it cook evenly on both sides .
  8. Serve hot with just yogurt/curd, pickle or baingan ka bharta.

 

 

 

 

  • 20
    Jan 17
  • 0

Gujarati Handvo recipe( Mixed lentil savory cake with vegetables)

Category:Indian Dietitian Online,Online Dietician India,Recipes-Snacks/Dips Tags : 

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 medium grated (or 3 zucchini) squeeze out excess water
  • Yogurt/curd: 1/2 cup
  • Turmeric powder: 3/4 tsp
  • Ginger: 1 ” piece (grated)
  • Green chili: 1-2 (or as per heat tolerance)
  • Sugar/Stevia: 1 tsp
  • Asafoetida/hing: a big pinch
  • Cilantro/corriander leaves: 1 tbsp chopped (for garnish)
  • Oil: 2 tbsp
  • Lemon juice: 1 tsp
  • Eno (fruit salt): 1 tsp
  • Salt: to taste

For tadka(seasoning):

  • Mustard seeds: 1 tsp
  • Sesame seeds: 1 tbsp
  • Curry leaves: a few (tear it into smaller pieces)
  • Asafoetida/hing: a pinch
  • Oil: 1 tbsp

Method:

  1. Wash the rice and dals/lentils and soak in water for 4-6 hours.
  2. Drain the water and blend soaked rice, yogurt, lentil, ginger, green chili to a slightly coarse texture with as little water as possible.
  3. Add turmeric, salt, sugar and asafoetida, blend it again for 2-3 seconds.
  4. Transfer the blended mix into a bowl and let the mix ferment overnight.
  5. In the morning, add the bottle gourd/lauki or zucchini, 2 tablespoons of oil, lemon juice to the fermented dal mixture and mix well.
  6. Add ENO to the mixture and mix again.
  7. Grease a baking pan and pour the handvo mix into the greased pan. Tap the pan to help spread the mix evenly.
  8. Preheat the oven to 180C/350F.
  9. In the meanwhile prepare tadka (seasoning)-heat a tablespoon of oil in a small wok or small pan, add the mustard seeds. When mustard seeds start popping, tear the curry leaves and add to the sesoning along with the asafoetida/hing. Turn off the stove and put the wok on side and let the tadka cool a little. Then add the sesame seeds to it.
  10. Pour the seasoning/tadka over the handvo batter.
  11. Cover the pan with aluminum foil and place the pan on middle oven rack and bake at 350 F (or 180C) for 20mins.
  12. Remove the foil and bake for another 20 minutes (top of the handvo should turn a light golden brown) and test with a knife inserted in center of the cake. If it comes out clean, your handvo is ready.
  13. Let the handvo cool down a bit. Cut into pieces, garnish with cilantro( and serve with chutney.

 

  • 31
    Dec 16
  • 0

Appam ( Fermented Rice Pancakes)

Category:Indian Dietitian Online,Online Dietician India Tags : 

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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:

  1. Wash and soak the rice for 5-6 hours (you can soak it in the morning, then grind it in the evening).
  2. Grind it in a mixie along with the coconut and water till you get a smooth paste.
  3. Let it ferment overnight. In the morning add some salt, baking soda and some water and make it into a smooth batter.
  4. Heat a non stick appam chatti ( or a mini wok) on medium heat. Pour a ladle of batter in the center, then swirl the pan to spread the batter on the sides of the pan (the centre should be a little thicker than the sides)
  5. Cover and cook for about a minute.
  6. Uncover, add a little oil along the sides of the chatti/wok.
  7. Remove the appam (if you want it crisper, cook a little longer till the edges start browning) and serve along with stew (veg/chicken) or chutney or curry (chicken/ goat/ egg).

 

 

 

 

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