Healthy Recipes

Healthy Recipe – 1

Fermented Rice (Pazhamkanji)

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Fermented rice was a traditional healthy and nutritious breakfast meal of Kerala in olden days. It was rich in Vitamin B6 & B12. Daily consumption of Fermented rice in the morning resulted in an improved bio availability of micro nutrients and minerals (iron, potassium, calcium) which gave necessary energy and nutritional support as well as kept the body cool the whole day of hard toil.

For those who do not know how to cook rice, please see the following steps:

Take 1 cup of rice (boiled brown rice); wash it till the water becomes clean, changing water 4 to 5 times. Take a pot/ pressure cooker and put the rice in add 4 cups of water,  boil it till the rice become soft. If you use a pressure cooker switch off the stove after 3 whistles and let it cool, when cooled open the cooker add hot water if the water is less. This same rice can be kept for fermenting.

How To Ferment Rice?

Take a mud pot (steel also can be used) add cooked rice, pour water, level of water should be at least 2 inches above the rice, cover it and keep it over night.

kanji

Next morning, take the rice together with the water pour in a deep vessel, add some salt for taste, smash some green chilies and small onions (smash it, don’t chop it; taste differs) and add them with the rice, stir well and consume, if some curd or salted mango is added, the taste will be awesome. I like curd, so I added some curd here. Consume the rice and water together; a very delicious meal which is forgotten by the new generation because it is not in fast food list, though very easy to make and tasty too. Eat this meal everyday and stay healthy and strong.

The health benefits of fermenting

Healthy Recipe – 2

Puttu (Tube Bread)

For those who did not want to have fermented rice for breakfast in those days, another healthy option was Puttu. Researches show that this is the healthiest food in the world. For puttu the rice is not powdered very smoothly. It should be like bread crumbs which is used for cutlets. The powder has to be slightly roasted and dried.

Ingredients
Roasted Rice flour – 1 cup
Grated coconut – 1 cup
Salt to taste
Water – ¾ cup

Preparation

Take rice flour in a container add salt and mix well; add little water and wet the flour, add rest of the water little by little and mix the flour well; it should not be sticky and no lumps should be seen.

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Once the mixture is ready, add 2 table spoons of coconut in the mixture and mix well. Take water in pressure cooker or puttu kudam (special pot to make puttu) keep it on the stove to boil. Meantime take the puttu kuti (Puttu tube) add 1 table spoon coconut at the bottom of the tube then add 3 table spoons of flour, again add 1 table spoon coconut and 3 table spoons flour, repeat the process until the tube gets filled fully, don’t press it, put some coconut on top and cover it with the lid; place it on the cooker or puttu kudam and steam.

puttu

When steam comes through the holes of the lid, good odor spreads and you know the puttu is ready. If steam doesn’t come out after 10 minutes, insert a stick through all the holes on top lid. Let it remain for 5 to 10 minutes more so that all the flour gets cooked evenly, make sure that there is enough water in the bottom pot or cooker otherwise it’s likely to get burned. Remove the tube from fire, open the lid and poke a stick from the bottom, the cooked puttu will come out like a tube.

Serve it hot with banana, papad and cooked green gram, or Kadala Kari (a side dish made of chick pea grams). Enjoy this sumptuous meal in the morning or as evening tea snack.

Those who do not have a puttu maker can use your pressure cooker without the whistle along with a coconut shell. Take a good coconut shell make a hole at the center as shown above and fill it with rice flour and coconut; insert it on top of the cooker and cover with a lid. In 5 minutes steam will begin to come out, keep little more time, remove from cooker turn it upside down into a plate like in picture; remove the shell, your puttu is ready; its very quick to make. This puttu tastes better than the tube one. Enjoy it.

My Grandma used fire wood to cook; puttu maker was made of Bamboo bark and coir. Utensils used were made of natural and organic materials; Spoons were made of arecanut (betel nut) tree trunk and coconut shells.

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Removing the husk and powdering the rice also was done at home, with the help of a mortar.  The rice for making flour was specially made without boiling the paddy, they would just sundry the paddy as it is brought from the fields after threshing and pounded it in a mortar to make raw rice (Unakalari) which was used to make this delicious dish. So its nutritious value was doubled compared to the milled raw white rice.

Healthy Recipe – 3

Chick Pea Gram (Kadala) Kari

Ingredients

Chick grams – 1 cup
Coconut   –  3 – 4 table spoon
Onion  –  4 Small Onions (ulli) or Big Onion (Savola) – 2 Medium
Ginger  –  1 (1 inch) piece
Garlic  –  4 single cloves
Curry leaves  –  10 – 15 leaves
Turmeric powder  –  ¼ teaspoon
Chili powder  – 1 teaspoon
Coriander powder  –  2 table spoons
Cardamom  –  2
Cloves  –  2
Cinnamon  –  1 inch piece
Big Jeera (Saunf/Perum Jeerakam)  –  1 teaspoon
Green Chilly  –  2 nos
Black Pepper – 5 nos
Coconut Oil – 2 table spoon + ½ teaspoon
Mustard Seeds – ½ teaspoon
Salt – To Taste
Preparation

g1Soak chick grams (Kadala/channa) for 5 to 6 hours minimum. Wash it well; add 1 teaspoon salt and water, 1 inch above the gram. Pressure cook (5 -8 whistles) or till it is soft. Keep aside to cool. Heat ½ teaspoon coconut oil, saute 1 table spoon chopped onion (small onion tastes better) for 2 minutes, add coconut and roast till its slightly golden then add ginger, garlic, curry leaves, Cinnamon, Big Jeera, Cloves, Cardamom, Black Pepper, turmeric powder, coriander powder and saute for 1 minute, add chili powder and Turmeric powder, saute it for 1 minute and remove from the fire; leave it to cool. Ingredients should be added in the above order for roasting otherwise it is likely to get burned; should be very careful not to burn it or else the total taste will change.

kadGrind all the ingredients into a paste adding very little water. Add the masala paste in a pan with 1 teaspoon oil and saute it until the masala leaves the sides of the pan and oil shows over.

Add the cooked gram along with the water; boil it until the gravy thickens. In case water is not sufficient in the cooked gram, you can add a little more water.  Those who need gravy can remove from fire if the curry is fully boiled.  Those who like thick gravy can boil it longer until the gravy thickens.

Heat balance oil & add mustard seeds, once all the seeds splutter, add chopped onion and saute until golden brown, add curry leaves and green chilly cut into 2 or 3 pieces. Sought it well, pour it into the curry. If some small pieces of coconut is fried and added to the curry, it will taste awesome. Enjoy it with Puttu or Appam.

My grandma used to do the grinding of this masala on the grinding stone without using water, so the oil from the roasted coconut would come out and the taste of the curry was simply yummy.

Kadala curry

Nutrition Facts –Serving Size: 1 (100g)

Credit to: https://www.fatsecret.com/diary.aspx?pa=fjrd&rid=2872318

Healthy Recipe – 4

KANJI WATER DELIGHT

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Ingredients

Kanji water (Rice Soup) – 2 cups
Melted Jaggery – 2 table spoons
Cardamom powder – ¼ teaspoon
Cumin seed (Small Jeera) powder – ¼ teaspoon
Pure organic ghee – 1 to 2 table spoon
Scraped coconut – 2 table spoons
Salt – 1 pinch
Cashew nut – 1 Table spoon

Preparation

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Pour Kanji water in a bowel, add coconut and mix well and add rest of the ingredients except cashew nut, cumin seed and cardamom as shown in picture.

Pour the mixture in a nonstick pan (my grandma was using brass vessel) stir well, bring it to a boil then simmer the stove and keep on stirring the mixture until it turns thick and leaves the sides of the pan; then add roasted cashew nuts, cumin seed powder and cardamom powder; remove it from the fire and serve warm or cold.
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You can also keep it in fridge and chill it if you like. It’s a simple fast and healthy dish which is very delicious.  After straining the rice instead of throwing out the rice water you can make this delicious dish. It sounds simple and silly but once you make it, you will always want to make this dish because it’s too tasty.

Healthy Recipe – 5

Vattayappam (Round Bread)

Ingredients

Raw Rice (Unakalari/Pachari) – 1 cup
Water – ½ cup
Thick Coconut milk (Onnam Pal) – 1 Cup
Melted Organic Jaggery or Karipeti – 2 big Table Spoons
Cardamom Powder – ¼ teaspoon
Cumin seeds (small Jeera) Powder – ¼ teaspoon
Organic (Homemade if  possible) Ghee – 1 tea spoon
Sour Toddy (Pulicha Kallu) – 1 Table Spoon
Cashew nut – 1 Table spoon (roast in little ghee)
Salt – To taste

Preparation

Wash and soak the rice for 1 hour, drain the water when ready, add it in a mixi jar for wet grinding; add water and grind it into a smooth paste; if water is not enough can add a little more (it depends on your mixi and the choice of your rice), be careful in adding water because the batter should be thick. When ready empty it into a deep vessel (instead of whole rice, can use rice flour also). rice fl vattayappam 1Take one table spoon batter in a saucepan, add 2 or 3 table spoons water, keep it on fire and boil till it turns into a thick porridge stirring continuously. Remove it from fire and keep to cool. Add Jaggery and salt (can use sugar instead of Jaggery, but not healthy). Those who like it very sweet can add more Jaggery.  If toddy is not available soak ¼ teaspoons Yeast in 1 teaspoon warm water and mix it with the above ingredients. My Grandma used only toddy and Karipetty for Jaggery. Add the prepared porridge to the batter when look warm. Add coconut milk little by little to the batter; (I said little by little because the batter should not be too watery) Mix the batter well, by now you should get a semi thick batter as shown in picture. Keep it overnight for fermenting. Fermentation time 6 – 10 hours (Fermentation process depends on the climate; in hot climate it takes less time to ferment). Don’t keep for too long or else it will turn sour and your Appam will have that taste.  rice fl vattayappam 2Once fermented it will look as in picture, add cardamom and cumin powder and mix well, now the batter is ready for cooking. Take a round vessel not too deep, apply some ghee inside the whole plate to avoid sticking and put the vessel inside the idly pot or any other steamer, pour the batter into the vessel, decorate it with cashew nut close the  pot and keep it on stove; rest of the ghee can be added to the batter. Boil it on high flame for 20 – 30 minutes. Off the stove when ready and remove the dish at once from idly pot otherwise water from the lid will fall into the Appam and spoil the taste. Keep it aside for cooling, once cool cut into pieces and serve.

20180610_094527It’s called Vattayappam because its round in shape (Vattam in Malayalam means round). You can also make this pouring the batter as you make idly so you won’t have to cut it; your Vattayappam will be idly Appam. It should be cool otherwise will be sticky. Enjoy the lovely snack for tea.  If you want to make it for breakfast can add less Jaggery and eat it with meat or vegetable curry of your choice.

Healthy Recipe – 6

Recipe – 6: Easy Idiyappam (String Hoppers)

Ingredients

Roasted Rice flour – 1 cup (250 ML)
Boiled water – 1/2 cup
Grated Coconut – 1 Cup
Salt – To taste
Preparation time – 5 minutes
Cooking Time – 15 – 20 Minutes

Preparation

idiyappam fl

Take roasted rice flour in a pan, add salt and mix it well; then add boiling water little by little, mixing it well till it leaves the sides of the vessel and becomes non sticky.  Roll it into a ball as shown in picture. You can take more flour according to the number of members in the family. With one cup flour you get 4 Idiyappam.

Take the Idiyappam maker open the lid and fill it with the prepared flour; cover it with the lid and press it down in a circular motion into an idly plate. idiyappam cooWhen it is ½ filled add coconut on top and press down some more flour to cover the coconut. Close the idly steamer when all the mixed flour gets over and cook it.  Steam will be gushing out from the steamer and after 15 – 20 minutes.you can off the stove, open the lid and take the idly plate out and keep to cool,  remove the Idiyappam into another dish with the help of a spoon or knife. And your soft and tasty Idiyappam is ready to be eaten.

You can eat this with egg, meat or any vegetable curry.  My grandma would give us Idiyappam with coconut milk and Jaggery as snack for evening tea, a very delicious dish we children loved to eat.

idiyappam cooked

Now it’s time for me to consume this Idiyappam, I am a bit lazy to make any curry now so want to enjoy it with coconut milk and honey.  You can eat it with sugar also but may not be healthy.  This is a very easy dish to make for breakfast and tea.

Healthy Recipe – 7

How to make Kalan?

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Ingredients

Kerala Banana raw (Big Banana which is used for making chips) – 2
Coconut – 1 cup
Green Chilli – 2
Red Chilli – 2
Chilli Powder – 1 teaspoon
Turmeric Powder – 1 teaspoon
Pepper – ¼ teaspoon
Garlic  – 5 pods
Small Jeera (Cumin seed) – ½ teaspoon
Fenugreek – 5 grains
Curry leaves – 10 leaves
Mustard seeds – ½ teaspoon
Small onion – 3 or 4
Curd – 2 Table spoons
Coconut oil – 1 Table Spoon
Salt – 1 teaspoon

Preparation

Wash the bananas, peel and cut each banana  lengthwise into two, then cut them into 1/2 inch thick pieces like a ½ moon. Put the pieces in a dish add 1 cup water and salt as well as green chilly (cut into long pieces), chilly powder and turmeric powder then keep on fire for boiling.  In the meantime peel the onions cut them into fine circular pieces and keep aside.  Put coconut, cumin seeds, garlic and pepper in mixi add curd and grind into a smooth paste add the masala to the banana if its cooked let it boil on slow fire and the gravy should become very thick.

Once its thick and ready remove from fire.  Heat 1 table spoon coconut oil in a frying pan add mustard seeds when all the seed splutter add fenugreek,  stir it for 1 second add chopped onion once the onion is fried well and gets a golden color break red chilly into 2 or 3 pieces and add also put the curry leaves in, stir well for few minutes and empty it into the curry, mix well.

This can be bottled and kept in fridge for many days and use. My grandma used to make huge quantity and use it 2 or 3 days without refrigerating. Heating it in the morning and evening, would preserve it. This curry is a must for all our weddings and functions. This is used as a side dish for rice. If you want to keep it for long, cover the dish only after cooling otherwise water from the lid would fall into the curry and spoil it.

Healthy Recipe – 8

Meen Nirapori (Stuffed Fish Fry) 

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Ingredients

Kari meen (Pearl Spot), Thilapia or Mackerel (Aila) – ½ kg
Kashmiri Chilli – 4 or 5
Turmeric Powder – 1 Teaspoon
Pepper -1 teaspoon
Ginger – 1/ 2 inch piece
Cumin seeds – ½ teaspoon
Mustard seeds – ¼ teaspoon
Garlic – 5 cloves
Curry leaves – 10 leaves
Small Onion – 10 or Big Onion – 2 or 3
Salt – 1 teaspoon
Tomato – 1
Coconut Oil – 1 Table spoon
Thick coconut Milk – 1 Cup

Preparation

Clean and wash the fish well.  I have used a big Thilapia here. fffGrind all the above ingredients except the onion and 5 curry leaves, into a smooth paste; take a portion of the ground masala and apply nicely over both sides of the fish and keep it for 10 minutes; Pour oil in a frying pan,onion add the chopped onions and fry well, add finely chopped tomato and curry leaves,stir continuously till oil shows up then add the remaining masala, stir nicely till it stops sticking to the pan, remove half of the masala into another dish, (Those who don’t want it to be very spicy can reduce the quantity of chilli powder and can remove the seeds from  green chilli).

Most of the people in Kerala like fish to be very spicy. Add 2 tablespoons water to the remaining masala in the pan, stir well and add coconut milk; meantime fill the fish with the cooked masala which was removed earlier, then place the fish into the gravy in frying pan cover the pan with a lid; Let it cook on slow fire. fishOnce all the water dries up the fish will begin to fry, when one side is fried properly turn the other side and fry till all the water dries and oil shows up.  Be careful not to burn it. Since this fish was bigger than my frying pan, I had to cut it into 2.  When the fish is fried well on both the sides, switch off the stove. Now you can have a delicious and healthy fish fry with rice or any other dish.

Healthy Recipe – 9

Fish Fry without oil !!?

Ingredients

  1.  Cleaned Sardine – ½ kg
  2.  Chilli Powder – 1 table spoon
  3.  Turmeric Powder – 1 teaspoon
  4.  Pepper Powder – 2 teaspoons
  5.  Lemon juice – 3 teaspoons
  6.  Salt – 1 1/2 teaspoons
  7.  Water – 1 Cup
  8.  Curry leaves – 10 leaves

Preparation

Clean and wash the fish well. This preparation is best when sardines have plenty of fat. 20180505_182448While cleaning, take out the fat from inside if there is any (white fat deposits inside the fish), wash well and use it for frying. Make small cuts on the fish as shown in picture so the salt as well as masala seeps in. Mix all the above ingredients nicely, apply it over both sides and inside the fish, keep it aside for 15 to 30 minutes so the fish will absorb the masala. Since I don’t like it to be very spicy added less chilli powder.20180505_182927

Take a frying pan pour water and place the fish in, if there is earlier removed fat add it in, add curry leaves and then keep the pan closed on slow fire. Cook it and when the water dries up fat from the fish begins to ooze out and the fish will get fried, turn it into the other side also and fry well and have the yummy fish fry for lunch or dinner with rice. Once fully fried you can add 1 teaspoon coconut oil if you wish, not necessary.

Healthy Recipe – 10

Unaka Chemmeen Manga Chammanthi (Dry prones & Mango Chutney)

Ingredients

  1. Dry Prones – 25 numbers
  2. Mango – 4 Pieces 2 or 3 inches long
  3. Small Onions – 4 nos.
  4. Chilli Powder – 1 teaspoon
  5. Turmeric powder – ¼ teaspoon
  6. Ginger – 1 small piece: 1 inch
  7. Coconut – 2 to 3 table spoons
  8. Salt – 3 pinches
  9. Coconut oil – 1 teaspoon

Preparation

Take prones clean and remove the heads, wash very well. Apply 2 pinches of salt, ¼ teaspoon chilli powder and turmeric powder. 20180627_070705Mix well. Take 1 teaspoon coconut oil in a frying pan, fry the prawns well on slow fire till it’s well cooked and dried, be careful not to burn it. Can fry it without oil too just dry fry without oil if you wish. Off the stove and leave it to cool. Once ready add it in the small jar of the Mixi and grind it, then add mango and all the ingredients except coconut. Grind it into a smooth paste and then add coconut and grind for 2 seconds. 20180627_070621Coconut should not be ground too smooth. Taste the mixture and see, if salt is too little can add little more according to your taste; If mango is too sour can add more coconut to lessen the sour taste. Those who like it very spicy can add more chilli powder. 20180627_074020 It’s a very tasty dish which could be used with rice as we use pickles. My Grandma would serve us this dish with warm organic brown rice. Vow the taste of it I can feel even now. That was made on grinding stone, so grinding of the ingredients could be controlled unlike the mixi and taste better than this. Try this and see, you will surely love it.

Healthy Recipe – 11

Kashuvandi Unda (Cashew Nut Ladu)

Ingredients

Uncooked rice – 1 Cup
Melted Jaggery – 4 Table spoons
Grated Coconut – 3 Table spoons
Cashew nut – 2 Table Spoons
Cardamom – 3 nos
Cumin seeds (Small Jeera) – ½ teaspoon

Preparation

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uncooked dry brown rice

Take brown rice in a container, wash it thoroughly till the water gets clean, strain all the water, if possible sun dry. I haven’t dried it. So it takes a little longer. Put the rice in a frying pan and roast without oil till all the rice splutters20180629_184944 as shown in picture. Remove from fire and leave it to cool. Roast the cashew nut with little ghee or without, I roasted it without ghee today. Grind the rice and make it into a 20180629_185805smooth powder, then add coconut, skinned cardamom seeds, cumin seeds, 1 1/2 spoon cashew nuts and Jaggery grind well and empty the contents into a dish. 20180629_193510Mix well and make balls or any shape you like, decorate with bits of cashew nuts. This is a very fast and tasty snack for tea which your family and guests will surely enjoy. 20180629_194839

My grandma was using homemade organic rice so she wouldn’t wash it to preserve the vitamins. But now since it’s brought from elsewhere we have to make sure it is well cleaned. Today is the first time I measured and used all the ingredients to make these ladoo’s otherwise I used to be too lazy, so would do guess work and vow I feel proud of myself, it turned out to be very delicious nearly reaching the taste of the once my Grandma used to make. I simply enjoyed them and preserved some for tomorrow. All must try and make this lovey ladoos and enjoy instead of going for bakery items, it’s very easy to make and healthy too.

Healthy Recipe -12

Palappam (Milk Bread or Kerala Lace Bread)

Ingredients

  1.  Raw Rice (Unakalari/Pachari) – 1 cup
  2.  Water – ½ cup
  3.  Thick Coconut milk (Onnam Pal) – 1 Cup
  4.  Sour Toddy (Pulicha Kallu) – 1 Table Spoon
  5.  Salt – To taste
  6.  Sugar – 1 teaspoon
  7.  Egg – 1                   

Preparation

Wash and soak the rice for 1 to 2 hours, drain the water, add it in a mixi jar for wet grinding; add water and grind it into a smooth paste; if water is not enough can add a little coconut milk (it depends on your mixi and the choice of your rice), be careful in adding water because the batter should be very thick. When ready empty it into a deep vessel (instead of whole rice, can use rice flour without roasting also). Take one table spoon ground batter in a saucepan, add 2 or 3 table spoons water, keep it on fire and boil till it turns into a thick porridge stirring continuously.  If toddy is not available soak ¼ teaspoons east in 1 teaspoon warm water and mix it with the flour, add salt and sugar. Add the porridge when cool, break the egg (those who don’t like egg can avoid it) beat it well and add to the batter  mix the batter well and keep it overnight for fermenting. Fermentation time 6 – 10 hours (Fermentation process depends on the climate; in hot climate it takes less time to ferment). Don’t keep for too long or else it will turn sour and your Appam will have that taste.  Once fermented, add coconut milk and mix well, keep it for 10 minutes, now the batter is ready for cooking.20180630_220809 Palappa Chatti   ( Non stick Pan)

Take a palapa chatty (Special nonstick pan for this appam), keep on slow fire when it is nice and hot apply some ghee or coconut oil (can apply any oil) inside the whole pan to avoid sticking pour 2 or 3 table spoons of batter into the pan, lift the pan and rotate it evenly so the flour will stick on to the sides of the pan like a thin circle, keep it on stove and cover with a lid.20180630_220728 Palappa Chatti covered with lid

After 5 minutes lift the cover and  slowly remove the sides first and then the whole Appam. Enjoy it with some chicken, meat, vegetable stew or any curry of your choice. You can also have it with coconut milk and honey if you like it sweet_MG_2281This is a dish which can be eaten for breakfast, lunch, tea and dinner. It tastes really yummy. This is a must have dish for any celebration in Kerala especially in Christian families.

 

 

 

 Healthy Recipe – 13

2 in One Recipe – Instant Chena puzhuku (Elephant Foot Yam Puzhuku) and Onion Pickle

Ingredients

  1. Elephant Foot Yam – ½ Kg
  2. Salt – 1 teaspoon
  3. Water – 2 Cups
  4. Coconut – 1 Cup

Preparation

Remove the skin of the yam and wash it thoroughly (wear gloves when doing this otherwise your hands may itch till the yam gets cooked). chenaCut into slices as shown in picture. Put the pieces in pressure cooker, add salt and water, cook for 5 to 6 whistles (If the yam is fresh from your garden when leaves are still green, you may not need 6 whistles after 2 to 3 whistles it will be ready). chena 1Off the stove after 5 to 10 minutes open the cooker and remove the pieces into a plate without water. The yam is ready to eat. Serve the yam with 2 or 3 table spoons coconut and instant onion pickle.

How to make Instant Onion Pickle?

Ingredients

  1.  Onion – 1
  2.  Chilli Powder – 1 teaspoon
  3.  Salt – To taste
  4.  Coconut Oil – 2 Table spoons
  5.  Curry leaves – 5 nos
  6.  Vinegar or lemon juice – 1 teaspoon (optional)

Preparation

chutneyChop the onion into very fine bits and add chilli powder, salt, curry leaves, coconut oil and vinegar or lemon juice (I didn’t add vinegar or lemon, because for yam I don’t like the pickle to be sour, for rice its good, but some may like it sour too). Those who like it very hot and spicy can add more chilly powder.

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Mix all the ingredients together and enjoy the Elephant yam with this pickle. It’s a very quick, healthy snack for tea and tastes awesome. One of my favorite dishes which is rich in fiber and very appealing to my palates and stomach. Try it out and you will love it.

 

 

 

 

Healthy Recipe – 14

Jack Fruit Vada

Ingredients

  1.  Raw Jack fruit bits – 3 Cups
  2.  Turmeric Powder – 1 teaspoon
  3.  Salt – 1 teaspoon or according to your taste
  4.  Chilli Powder – 2 teaspoons (can use green chilly also)
  5.  Meat or Chicken Masala – 1 teaspoon
  6.  Curry Leaves – 10 numbers
  7.  Garlic paste – 1/2 teaspoon
  8.  Big Jeera – 1 teaspoon (optional)
  9.  Coconut – 1 cup (Optional)
  10.  Onion – 1 Chopped into fine bits
  11.  Oil – For frying

Preparation

20180512_075603Steam the Jack fruit with salt and turmeric powder and keep aside. Take 1 table spoon coconut oil and season the onion till the oil shows up and add chilli powder, meat masala, big jeera (if you don’t like the taste of big jeera no need to add, I added it because its good for digestion and prevents gas formation in gut) garlic and curry leaves; if you like can add some green chilli bits too, saute well till it stops sticking to the pan. Add the coconut, mix well and add the jack fruit and stir continuously till the jack fruit gets fully mixed with masala without any water, Be very careful not to burn it; when it’s nice and dry remove from fire and leave it to cool. Taste and see if the salt is ok for you, if not add more.

Take 4 Table spoons of rice flour in a bowel and add ½ teaspoon turmeric powder, ½ teaspoon pepper powder, salt to taste and a little water, mix well and make a semi watery paste.

IMG_20180518_215558_533When the jack fruit mix turns cool, take one handful, make ball and keep aside when you finish making balls with all the jack fruit, heat oil in a pan, dip each ball into the rice flour paste and deep fry it till golden color as shown in picture. Enjoy the yummy vada. If you like, can eat it with some sauce of your choice.

 

 

 

Healthy Recipe – 15

Meen Vatichathu (Kerala Special Fish Curry

Ingredients

  1. Cobia (Nei Meen) or any other boneless fish – ½ Kg
  2. Small onion – 5 nos ( chopped)
  3. Garlic – 1 teaspoon
  4. Ginger – 1 teaspoon
  5. Green Chillies – 4 medium cut lengthwise into two
  6. Curry leaves – 20 leaves
  7. Kudampuli (Garcinia Cambogia/Brindleberry) – 4 pieces
  8. Mustard seeds – ½ teaspoons
  9. Fenugreek seeds (Uluva) – 10 seeds
  10. Corriander powder – 3 teaspoons
  11. Kashmiri Chilli Powder – 2 table spoons
  12. Turmeric powder – 1 teaspoon
  13. Water – 3 cups
  14. Salt – 1 teaspoon (to taste)
  15. Coconut oil – 2 tablespoons

Preparation

20180703_191056Wash and clean the fish slices very well. Soak Kudampuli in ¼ or ½ cup water and keep aside. Take a pan add 1 teaspoon oil and saute ginger, garlic and green chilly for 2 minutes on slow fire. Add chilli powder into this and mix well, be careful not to burn, if you like can add 1 table spoon water to it to save from burning; this should be saute well till oil shows up so that the curry will have good color. Make a paste of coriander and turmeric powder with little water, add it with the sauted chilli powder stir continuously till oil shows up. Add kudampuli with water and boil. When steam begins to come up add fish, rest of the water, 10 curry leaves and salt, cover it and cook on slow flame. After 10 minutes open the lid and slowly stir the curry, so that the fish slices which are on top also will get proper masala and cook. Be careful not to break the fish pieces. Cover it and cook till the gravy turns nice and thick. It will look very red in color and mouth watering aroma spreads in the room. Once ready, remove from fire and keep aside.

Take a deep frying pan add rest of the oil and splutter the mustard seeds as well as fenugreek seeds, then add onion, saute till golden brown and add rest of the curry leaves, saute well till onion and curry leaves get fried well. Onion should be golden brown and dry. Pour it into the curry and enjoy with hot rice, tapioca puzhuku or jack fruit puzhuku. Though it looks very spicy it won’t be so, because Kashmiri chillies are usually not very hot but gives good colour. If you use other chilly powder quantity should be less or else it will be too spicy.fish vati

My Grandma used to make this curry in earthen pots. Oh, it tasted awesome in that, you can’t imagine the taste. We kids used to fight with each other to lick the pot once all the curry was removed. I am missing that nostalgic taste now.

This curry could be kept for days without getting spoiled, have to only heat it in the morning and evening. It taste better the next day or later. If in refrigerator it remains for weeks without damage because kudampuli is a good preservative and is good for health also.

 

 

Healthy Recipe – 16

Kinnathappam (Un- Fermented Rice Cake) Instant, Healthy Tea Snack

Ingredients

  1.  White Rice – 1 cup
  2.  Thick coconut milk (Onnam Pal) – 1 cup
  3.  Melted Jaggery – 4 table spoons
  4.  Cumin Seeds – ¼ teaspoon
  5.  Cardamom Powder – ¼ teaspoon
  6.  Egg – 1
  7.  Cashew nuts – 1 or 2 teaspoons
  8.  Ghee – 1 1/2 table spoon

Preparation

kinWash and soak the rice in water for 1 to 2 hours. Once ready strain it and put in a wet grinding jar of the Mixi, add coconut milk, cumin seeds and cardamom powder. Grind into a very smooth paste. Break the egg and add yoke and white into the batter, add Jaggery and grind again for a second, then keep it aside. You can use rice flour also if you want to save time, but not the roasted one. Fry the cashew nuts using a little ghee and keep it aside. Get ready the idly pot with sufficient water for steaming.

kin1Grease a cake plate or a steel plate for steaming with a little ghee, add the batter to the dish, add rest of the ghee and stir well; decorate it with cashew nuts and keep for steaming. After 20 to 30 minutes (timing may differ according to the depth of the plate used to cook the Appam) remove it from fire and set aside to cool. I have used roasted sesame seeds(Til) – Ellu in Malayalam)here instead of cashew nuts; because the other day some readers said they are allergic to nuts. When it is cool, cut into pieces and serve. This quantity can make 2 Kinnathappam; it shouldn’t be very thick, otherwise may not cook properly. If you could use all organic ingredients to make this dish, this will be a very healthy and sweet dish for you and family. Its an awesome fast and tasty snack to relish. You can use sugar instead of Jaggery but not healthy.

 

 

Healthy Recipe – 17

Manga Vatiyathu (Mango Mapas)

Ingredients

  1. Raw Mango – 1
  2. Cumin seeds (small Jeera) – 1 teaspoon
  3. Coriander powder – 1 tablespoon
  4. Turmeric Powder – 1 teaspoon
  5. Chilli Powder – 1 teaspoon
  6. Thick Coconut milk Onnam Pal) – 1 cup
  7. Thinner coconut milk – 1 cup (2nd Extract from coconut adding water)
  8. Green Chilly – 3 cut into 3 or 4 bits each
  9. Ginger bits – 1/4 teaspoon
  10. Garlic bits – 1 teaspoon
  11. Red Chilly – 4, broken into half
  12. Small Onion – 5 nos (Chop them finely)
  13. Curry leaves – 10 leaves
  14. Mustard – 1 teaspoon
  15. Coconut Oil – 1 Table spoon

Preparation

Peel the skin and Cut the mango into long bits. 20180624_210515Put all the bits in a pan, add the 2nd milk of coconut, ginger, garlic, green chilli, little turmeric powder and salt, cover and keep on fire to boil. Grind 2 to 5 ingredients into a smooth paste. Once mango bits get cooked, add the masala and stir well for 5 minutes then add coconut milk and stir continuously; don’t allow it to boil without stirring or else the curry will be watery; cook for 5 minutes stirring continuously. Remove from fire and keep aside. 20180624_214357In another pan pour coconut oil, splutter the mustard seeds, add onion and saute till golden color, then add red chilli and curry leaves when fried well and dried fully pour into the curry.

20180624_221102
Manga Vatiyathu

You can enjoy this very tasty curry with rice.

 

 

 

 

 Healthy Recipe – 18

Instant Kaya Upperi

Ingredients

  1. Kerala Banana – 1
  2. Onion – 1 (Chopped into fine bits)
  3. Chilli Powder – 1 Tea Spoon
  4. Turmeric Powder – ½ Tea Spoon
  5. Curry Leaves – 10 Nos.
  6. Salt – To taste
  7. Coconut oil – 1 Table Spoon
  8. Water – ½ Cup
  9. Green Chilli – 3 (cut into 2)

Preparation

In some parts of Kerala, people call Nenthra Kaya and others Ethaka, for Kerala banana.banana

Cut the banana into small bits and put in a cooking pan. Add water, salt and all the ingredients, except coconut oil. Cook on slow fire, stirring occasionally. Once the banana bits turn very soft, add coconut oil and switch off the stove. Mix it well and your Kaya Upperi (Ethaka Thoran) is ready, enjoy the lovely taste of this fast and easy side dish which can be done when you are in a hurry. It takes only 10 minutes.

 

 

 

Healthy Recipe – 19

Coconut-less Easy Chicken Roast  

 

Ingredients

  1. Chicken – 1 Kg
  2. Big Onion (Savola) – 3 Medium Size Chopped
  3. Curry Leaves – 10 Nos.
  4. Ginger – 1 Piece (2 inches), chopped
  5. Garlic – 10 Cloves, chopped
  6. Green Chilli – 4, Split lengthwise into half
  7. coriander Powder – 3 Table Spoons
  8. Chilli Powder – 1 Table Spoon
  9. Turmeric Powder – 1 Teaspoon
  10. Big Jeera (Cumin seeds) – ½ Tea Spoon
  11. Cinnamon – 1 Piece (2 inches long)
  12. Cardamom – 3 Nos., remove the skin
  13. Cloves – 5 Nos.
  14. Coconut Oil – 1 Table Spoons

Ingredients for seasoning

  1. Coconut Oil – 1 Table Spoons
  2. Mustard seeds – 1 Tea Spoon
  3. Small Onion – 5 Nos. Chopped into thin circles
  4. Curry leaves – 10 nos

Preparation

Cut chicken into 2 inch pieces including bones (Country fouls are the best than broiler chicken). Wash and drain water. Put it into the cooker and keep aside. Take 1 table-spoon Oil in a deep-frying pan, add Chopped big onions and stir well.  20180505_192922When it turns slightly golden and oil shows up add coriander powder, stir continuously for 2 minutes then add chilli powder, turmeric powder, curry leaves and green chilly, mix nicely for 1 minute. Add 1 table-spoon water and mix it, then add big cumin seeds, Ginger, Garlic, Cinnamon, Cardamom seeds and Cloves.  Stir well till the masala stops sticking to the pan and oil begins to show up. Remove from fire and add it to the chicken.  Pour 2 cups of water, mix well with the chicken pieces and keep on fire for 2 or 3 whistles depends on the age of  the chicken.  If very old country foul 3 whistles will be needed.  For broiler chicken only 1 whistle is enough.  When ready remove from fire and once the cooker cools a little open it and see if the pieces are cooked, if you need it to be very soft cook for few more minutes without the lid.  Regulate the quantity of the gravy. Thick gravy tastes better.

20180624_214214Take a deep-frying pan, pour 1 table-spoon oil, heat it and splutter mustard seeds; add small chopped onions fry till golden brown add curry leaves and pour it into the chicken curry.20180602_224442  Relish this delicious mouth-watering dish with Appam or anything you like. It’s too tasty to be missed out.

 

 

 

 

Healthy Recipe – 20

Poochayappam (Cat Bread)

 

 

Ingredients

  1. Roasted Rice Flour – 1 cup
  2. Salt – To taste
  3. Melted Jaggery – 3 table spoons
  4. Water – 3/4 Cup
  5. Cumin Seeds powder – 1 teaspoon
  6. Cardamom – 4
  7. Jack fruit paste – 1 Cup (Ripe Jack fruit clean, remove seeds, take the flesh of the fruit and grind in mixi )
  8. Scraped Coconut – 1 Cup

Preparation

Mix all the ingredients together adding water little by little. Water should not be too much, batter should be thick; if you add hot water the appam will be softer. riceThose who love it very sweet can add more jaggery.  If you like the taste of ghee and no cholesterol or obesity problem, add one teaspoon of ghee to the mixture and mix well before filling the cones. Take Cinnamomum malabathrum (Edana /it’s a plant which looks similar to cinnamon but leaves are broader and longer) leaves, ggwash and wipe them with a clean plate wiper or tissue paper. Make a cone with the leaf as shown in picture and fill the corn with the mixed flour  then close the corn (refer picture). Push the stem tightly in. You can use clean unused broom stick or tooth pick to keep the cone steady. I haven’t used it, because I am very lazy to add extra work. After filling all the corns keep them in an idly pot or a steamer with sufficient water to steam.  Let it cook for 20 to 30 minutes.  vYou get 14 Poochayappam with this quantity. Open the steamer and empty the Poochayappam (I just have no idea how this sweet got the name poochyappam in some parts of Kerala (kumbilappam/Edana Ila Appam) into a plate. (If these leaves are not available in your region, can make it in jack fruit leaves or banana leaves but won’t get the flavor of these leaves. This also can be steamed in idly plate if you don’t want to use leaves). After 5 minutes dash to your dining table with your family and in no time you will find an empty plate on the table. It’s a very tasty snack which you will always love to cherish in your memory.

 

 

 

©2018 My Grandmas-Healthy School.com – All Rights Reserved

 

 

 

 

 

©2018 My Grandmas-Healthy School.com – All Rights Reserved

 

8 thoughts on “Healthy Recipes

  1. Very nice share. Which rice you have shown Fermented rice. This is not normal brown tice. Can you pls name it. We used to have the same rice in my grandpas house in childhood. We call it Panta Bhat. It tastes awesome. Pls help me to find these rice.

    Liked by 1 person

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