PUNJABI KADHI

PUNJABI KADHI

Image result for pakora FOR KADHI

Enjoy Punjabi kadhi  pakora’s unparalleled taste with chawal or vegetable khichidi and experience the truly blissful feel of classic Indian comfort food. Dahi kadhi is prepared with besan, curd and delicious besan pakora.

PREPARATION TIME-20 MIN

 SERVES-4

INGREDIENTS -FOR PAKORA

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1/2 CUP BESAN OR GRAM FLOUR

1/2 CUP FINELY CHOPPED ONION

1 GREEN CHILLI

A SMALL PINCH OF BAKING SODA

1/3 CUP OF WATER

SALT

OIL FOR DEEP FRYING.

FOR KADHI

1 CUP OF SOUR CURD

1/4 CUP BESAN

1  CUP WATER

1/4 TURMERIC

SALT

DIRECTIONS OF MAKING PAKORA-
Mix  gramflour ,onion, green chillies,baking soda and salt in a bowl. Add water  in small quantity and make a thick batter. Heat oil ,take spoonful of batter in between your fingers, drop 5-6 pakoras in single batch.

DIRECTION OF MAKING KADHI

*Beat curd and gram flour in a bowl with hand beater,add water ,turmeric and salt.Blend all ingredients until smooth batter.Ensure that there are no lumps.

*Heat 1 tablespoon oil in a medium size pan.Add mustard seeds and fenugreek seeds,add  cumin seeds and grated ginger ,sauté for 20 secs.

*Add prepared batter with the above prepared oil, cook on medium flame until raw smell of gram flour goes away for 8-10 mins.

*For tempering ,add oil in pan, add dry red chilli and red chilli powder, immediately pour it over prepared kadhi.

*Add fried pakoras ,mix well and cook for 3-4 mins .

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DR.SHIREESHA MADDALI

GOOD NUTRITION AND LIFE

GOOD LIFE!

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases.

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YOUR DIET SHOULDNOT ONLY SUPPORT YOUR HEALTH AND WEIGHT GOALS,BUT ALSO IMPROVE YOUR TRAINING PERFORMANCE

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PROTEIN IS A BUILDING BLOCK?

Include a source of lean protein at every meal ,from source like chicken,turkey breast,low fat chesse and yogurt,white fish or soy.

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FAT IS GOOD OR BAD?

You will find healthy fats in oily fish,olive oil,eggs and nuts.Get some fat into every meal either by switching a lean protein for one richer in heart healthy fat.

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VEGGIES AND FRUITS

Fruits and Vegetables are a foundation of good health .Ideally you want as big a range of color’s as possible. They are important source of many nutrients ,including potassium ,dietary fiber, folate, vit A and vit C.

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DIET AND WEIGHT

The link between good nutrition and healthy weight reduced chronic disease risk and overall health is too important to ignore. By taking steps to eat healthy ,you will be on your way to getting nutrients your body needs to stay healthy, active and strong

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AS WITH PHYSICAL ACTIVITY,MAKING SMALL CHANGES IN YOUR DIET  CAN GO A LONG WAY AND ITS DAMN EASIER THAN YOU THINK!

DR.SHIREESHA MADDALI

 

SUMMER DRINKS

HAPPY SUMMER

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LEMONADES:-Nothing tastes more like summer than a refreshing glass of lemonade. For adult parties try spiked lemonade ,few leaves of fresh mint, add ice,1 ounce rum and 3/4 cup lemonade.

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ICE PUNCHED :-Freeze fruit juices in ice tray molds, choose juices in range of colors and flavors. Add soda or any juice in glass along with few cubes of flavored ice..

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RASPBERRY SPRITZER:-Skip the sugar laden sodas on hot days, instead try natural raspberry juice with pinch of salt and ice..

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MINT TISANE:-A Tea for better digestion and assimilation, just add few leaves of mint in your regular tea and enjoy the summer with good health.

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CRANBERRY AND GINGER TEA PUNCH:-Blend cranberry and orange juice with ginger tea and tart lemon juice.

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DR.SHIREESHA MADDALI

 

IDLI RECIPE

 

 

Image result for idliIDLI

Idli is a traditional breakfast made in every southindian household.These soft steam lentil rice cakes are very popular cuisine for its taste as well as for its nutritional content. They are easily digestible as they are very light in calories.

PREPARATION TIME-20 MIN

CUISINE-SOUTHINDIAN

INGREDIENTS

1/2 CUP OF URAD DAL/SKINNED BLACK GRAM

SALT AS PER TASTE

3/4 TO 1 CUP COLD WATER (FOR GRINDING DAL)

1 CUP IDLI RAVA

2 TEASPOON THICK POHA OR BEATEN RICE

1/2 TEASPOON FENUGREEK SEEDS

DIRECTIONS

Wash dal and rava separately multiple times.Soak them in lot of water for atleast 5 to 6 hrs.soak poha  for few hours.

Add fenugreek seeds to daal ,soak them well for flavour

Image result for idli

Add dal,salt, and enough cold water to grinding jar or a wet grinder.Add poha and fenugreek seeds in the jar.Grind till it become smooth and frothy in consistency. Drain off the water thoroughly from the rava. Squeeze excess water from rava using your hands. Transfer this mixture to the urad dal batter and mix well.

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Set this aside in a warm place for at least 6 to 12 hrs.

Mix the batter well, donot over do. Fill the molds with batter, before that grease your idly plate, cover and steam idly for 10 mins on a medium flame in a idly maker. After 2mins ,remove the idly stand. With the help of a spoon remove them and serve with chutney and sambar.

DR.SHIREESHA MADDALI

 

 

 

DHOKLA

KHAMAN DHOKLA RECIPE

 

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It is a Vegetarian Gujrati recipe. It is made with a fermented batter derived from rice and split chickpeas.

DHOKLA can be eaten for breakfast, as main course or as a side course.

HISTORY BEHIND DHOKLA

Dukkia a pulse based precursor of the dhokla , is mentioned in a jain text dated 1066 CE.

PREPARATION TIME:-20MINS

INGREDIENTS:-

FOR BATTER:-

1 cup gram flour

1 tablespoon rava

1 teaspoon lemon juice

1 teaspoon eno fruit salt

1 teaspoon green chilly and ginger paste

3/4 cup water

1/4 cup curd

1/2 teaspoon salt

FOR TEMPERING

2 TABLESPOON OIL

10-15 CURRY LEAVES

1/2 TEASPOON MUSTARD SEEDS

1/2 TEASPOON CUMIN SEEDS

1 TEASPOON SESAME SEEDS

3 GREEN CHILLIES

2 TABLESPOON CORIANDER LEAVES

2 TABLESPOON GRATED FRESH COCONUT

1 PINCH ASAFOETIDA

1/3 CUP WATER

DIRECTIONS FOR BATTER

Take gram flour, semolina, lemon juice, green chilly-ginger paste ,curd, water and salt in a bowl. Mix them properly into smooth batter.

Add fruit salt in batter and stir in one direction for approx. 1 min. You will notice its size would increase to almost double.Now pour the batter immediately into each greased plate .

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Place plates in steamer and steam for 10-12 mins over medium flame.After 10 mins  insert a knife into dhokla and check if it comes out clean.Take out plates from steamer and let them cool.

Now heat 2 teaspoon oil in a tempering pan.Add mustard seeds and asafetida, cumins, sessame, green chilly,curry leaves and saute them for few seconds.

Add 1/3 cup water and sugar and bring it to boil,pour it over dhokla and toss gently.

NUTRITION FACT:-

CALORIES-435

TOTAL FAT -27g

PROTEIN-4g

CALCIUM-2%

VITAMIN A -2%

CHOLESTROL-O mg

DR.SHIREESHA MADDALI

 

 

 

 

Nadir Yakhni Recipes

Lotus root or Nadru is found in the lakes of Srinagar. Hence it is a popular ingredient used in delicacies in Kashmir. Nowadays it is available in local vegetable markets as well

Image result for lotus stem

Nadir Yakhini is a yogurt gravy based dish cooked in a variety of spices.

  • Preparation Time: 30 minutes Image result for nadur yakhni recipe
  • Cooking Time: 40 minutes
  • Serves: 5-6 people

Ingredients

  • 1 kg nadru (lotus root)
  • 100ml mustard oil
  • 2 cups of whipped curd
  • 3 table spoon saunf powder (fennel seeds powder).
  • 1/4 tea spoon hing (asafoetida)
  • 1 tea spoon shah jeera (cumin)
  • 1 tea spoon kala jeera (black cumin)
  • 3 crushed moti elaichi (black cardamom)
  • 2 crushed choti elaichi (green cardamom)
  • 1 tea spoon saunth powder (ginger powder)
  • 2 tej patta (bay leaves)
  • 1 stick dalcheeni (cinnamon)
  • 1 whole laung (clove)

Method

  • Wash the lotus root well and peel them, cut them into 2″ thick pieces.
  • Boil them for 5-7 minutes to get rid of the mud and dirt inside the holes
  • You can fry the nadru after boiling (This is optional)
  • Add these pieces of nadru in a pressure cooker with 2 glasses of water
  • Add salt, tej patta, dalcheeni, laung and pressure cook for 5-6 whistles till the lotus root softens
  • Heat the mustard oil in a pan, add shah jeera and hing
  • Beat the curd and add it to the pan and stir constantly to avoid curdling
  • Let it boil
  • Add the salt for this gravy, saunf powder, saunth powder, kala jeera, moti elaichi and choti elaichi and give it a boil.
  • Add these contents to the pressure cooker with the nadru
  • Let it boil for 10 minutes so the flavors are absorbed by the nadru
  • Serve with boiled basmati rice
Lotus root is a very healthy vegetable. Rich in minerals like potassium, phosphorous, iron, manganese, copper, zinc and many more; contains vitamin B6 and Vitamin C. It is a source of dietary fiber, also complex carbohydrates
Benefits of Lotus Root
* Boosts Immunity
*Aids Digestion
*Helps weight management
*Reduces stress
*Improves Blood Circulation
*Regulates blood pressure
*Relieves constipation
*Protects the heart
*Facilitates digestion
So what are you waiting for, get your stock of good health now.
By NSS
26th March 2018

UTTAPAM

UTTAPAM

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It is healthy breakfast recipe from south indian cuisine prepared with rice and urad daal batter. Uttapam is little thicker than dosa and is topped with veggies like onion, tomato, capsicum etc

Preparation time:-20 minutes

INGREDIENTS

2 CUPS IDLI BATTER OR DOSA BATTER

1 MEDIUM ONION

1/2 CUP FINELY CHOPPED CAPSICUM

1/3 CUP  FINELY CHOPPED TOMATO

2-3 GREEN CHILLIES

OIL FOR SHALLOW FRYING

SALT TO TASTE

DIRECTIONS

1.Prepare the batter at home  :-Rinse urad dal and fenugreek seeds in water for 2-3times and soak them with poha (flattened rice) for 4-5 hours ,soak rice  and grind it. Now grind urad dal, fenugreek , poha along with rice. Make a smooth paste. Add salt and mix it well .Batter should be slightly thicker than dosa  but thinner than idli batter.

2.Cover and ferment in a warm place for 8 hours.

3.Spread the mixture along with little oil ,add all the veggies and serve it with chutney for a better taste.

NUTRITION FACTS

TOTAL FAT-7g

CHOLESTROL -0mg

SODIUM- 243mg

PROTEIN-3g

DR.SHIREESHA MADDALI

Rasam recipe

 

RASAM:-THE SOUP OF SOUTHINDIA

Rasam is a southindian curry/soup usually had with rice.It is called as CHAARU in telugu and kannada.

INGREDIENTS:

  • Tamarind-lime sized.
  • Tomato-1 finely chopped.
  • Green chilly -1.
  • Turmeric powder-1/4tsp.
  • Water-3 cups.
  • Salt-to taste.
  • Oil-2tsp.
  • Mustard seeds-1/2tsp.
  • Curry leaves-7 leaves.
  • Asafoetida powder-1/2 tsp.
  • Coriander leaves-handful (chopped).

RASAM POWDER INGREDIENT

  • Black peppercorn-3tsp
  • Cumin seeds-2 tsp
  • Coriander seeds-1/2 tsp
  • Toor dal-1tsp
  • Red chilly-1 or 2
  • Garlic-3-4 cloves
  • curry leaves-few

METHOD

  • Coarsely grind all the items under “rasam powder ingredients”.add the garlic while making this powder.
  • Soak the tamarind in a cup of a warm water for 5mins to extract the pulp.
  • Heat little oil in a pan and pop the mustard seeds and curry leaves.
  • Add the RASAM MASALA/POWDER, crushed green chilly and chopped tomato.
  • Let it cook for couple of minutes until the tomatoes become soft and juicy.A nice aroma of the roasted spices will come.
  • Now add tamarind pulp,turmeric powder, aafoetida, salt, coriander leaves and 3 cups of water.
  • When the rasam is about the boil,you will see it foaming. Switch it off this stage before it comes to a full boil.
  • Keep it covered with a lid to retain its aroma until you are ready to serve.

NUTRITIONAL VALUE

TOTAL FAT-0.6g

CHOLESTROL-0.0mg

SODIUM-3.0mg

POTASSIUM-137.9mg

PROTEIN-2.0 g

Dr.Shireesha Maddali

payasaam/kheer

HOME MADE PAYASAM

Payasam is a delicious rice milk pudding with cashews and raisins. It is an authentic south indian recipe. It is immensely loved by sweet lovers.

 

TRY THIS EASY AND HEALTHY RECIPE

INGREDIENTS OF PAAL PAYSAM

50gms RICE

1litre MILK

5gms CARDAMOM POWDER

50ml ghee(CLARIFIED BUTTER)

50gms CASHEWS

25gms RAISINS

KHOYA/KHOWA(IF YOU NEEDED A THICKER PAYASAM)

PROCESS:-

  • Wash and soak the rice for half an hour.
  • cook the rice in milk until soft.
  • Add cardamom powder, sugar and stir until the sugar is dissolved.
  • Heat ghee in a pan and add the cashew nuts and raisins , saute for 1 min.
  • Pour the ghee along with the fried cashew and raisins on the rice mixture and serve warm.

(NOTE:- YOU CAN ALSO ADD FRIED VERMICELLI IN PLACE OF RICE)

NUTRITIONAL VALUE:-

TOTAL FAT-2.6g.

CHOLESTROL:-1.0mg.

SODIUM:-37.9mg.

POTASSIUM:-109.2mg.

PROTEIN:-4.5g.

Dr.Shireesha Maddali

 

Kashmiri Dum Aloo Recipe

Dum Aloo is an important spicy Kashmiri vegetarian dish. It is had on special occasions like birthdays, weddings and festivals. The  This recipe is what is made in a Kashmiri household, which does not taste anything like the one served in restaurants. It is a no onion, no garlic gravy recipe. The Kashmiris use fennel powder as the basic spice for most of the dishes they cook.  The preparation is simple but time-consuming.

  • Preparation time: 30mins
  • Cooking time: 45mins
  • Serves: 5-6

Ingredients

1 kg medium size potatoes or baby potatoes
400 ml mustard oil.
2 table spoons red chilly powder (Kashmiri Lal mirch)
2 table spoons saunf powder (fennel seeds powder)
1 tea spoon saunth powder (ginger powder)
1 tea spoon shah jeera (cumin seeds).
1/2 tea spoon kala jeera (black cumin).
2 one inch pieces dalcheeni (cinnamon).
2-3 crushed choti elaichi (green cardamom).
2 crushed moti elaichi (black cardamom).
6 half crushed laung (cloves)
1/2 tea spoon garam masala
2 tej Patta (bay leaves)
2 ladles whipped curd. Salt as per taste

Method

*Mix the Kashmiri red chilly powder with 2-3 tablespoons of water and keep aside

* Boil the potatoes in a pressure cooker or a big vessel/patila. The boiled potatoes must be firm, not too soft

*Pierce the peeled potatoes, either with a knitting needle or a toothpick or a fork. Ensure they don’t break. This piercing is done so that the masalas seep into the potatoes

*Take oil in a deep frying pan and keep it on full flame till it starts smoking  Now put 5-6 potatoes at a time, the potatoes must be immersed in the oil completely, fry them on low to medium flame till the potatoes start to feel hollow and float on the surface of the oil. (This may take a few minutes)

*Take out golden brown potatoes from the pan and fry rest of the potatoes in the same manner. Frying the potatoes is the most important part of making dum aloos, if the potatoes are not fried well, the masala will not reach the center of the potato

*You can again pierce the potatoes after frying

*After frying all the potatoes, take out the extra oil from the pan, keep the pan on low flame and put jeera, laung, hing(asefotida) and kashmiri mirch mixed with water, keep stirring on low flame, you need to be careful as this might splutter.

*Now add the whipped curd and stir it continuously so that the curd does not split until dark red color appears.

*Put the potatoes in the red curry and toss it in such a way that it mixes with curry evenly.

*Now add 2 big glasses of water, saunf powder, saunth powder, salt, tej patta, green cardamom, black cardamom, safed jeera, dalcheeni and boil.

*Cover it on a low flame till about half a glass of gravy is left.

*Add garam masala, black jeera and boil for another 2 minutes and it is ready.

*Traditionally dum aloo is eaten with rice and has a thick gravy

Note: The potatoes can be baked instead of frying. Dum aloo usually is not reheated or refrigerated as it loses its flavor.

By NSS

29th January 2018