Methi malai mutter

Today I am posting healthy and tasty recipe. Fenugreek/Methi leaves

are bitter in taste. People also have recognized the leaves of the plant

as a powerful herb. This recipe tastes delicious, not bitter at all, and

goes perfectly well with rice/roti/parata/biryani etc...

Health benefits of Fenugreek leaves:

1.  Fenugreek leaves are enriched with minerals like potassium, calcium 
     and Iron.

2.  The leaves have good dietary fiber and are enriched with vitamin C.

     The vitamin K from fenugreek greens are comparable to spinach.

3.  Lower serum cholesterol, triglyceride, and low-density lipoprptein.

4.  Improving the milk secretion in lactating mothers.

5.  Fenugreek leaves are cooling, mildly laxative, pungent, and aromatic.

6.  Regular gargle using water soaked leaves will prevent or heal mouth

     ulcers. It is a quick remedy for sore throat.

7.  Protect againt cancer of the breast and colon.

8.  Lowering type -1 and type-2 diabetes.

9.  Consumption of fenugreek leaves restores excellent digestion abilities.

     You will not get common digestive problems like digestive disorders and

      iron deficiency.

10. Anemic patients can consume fenugreek leaves regularly as they are a

      rich source of iron.

11. Fenugreek leaves paste applied on palms and soles alleviates buring

      sensation.

12. A cup of fenugreek leaves decoction added to honey and a tbs. of

      ginger powder clears the phlegm and cures cough.

13. Fenu greek leaves paste applied on swellings, sprains and burns heals

      them effectively.

14.Fenu greek leaf powder significantly increase the antoxidant system in

      diabeties.

Fenugreek leaves or Methi as a beauty aid:

1. Fresh fenugreek leaves paste and coconut milk applied over the scalp is

     believed to prevent hair-loss, promote hair growth, preserve its natural

     color,delay graying of hair and make it silky soft.

2. A paste of Fenugreek leaves mixed with vinegar is good for treating

    dandruff.

3. A pimple and blackhead prone skin when treated with the paste of fenu

    greek leaves and turmeric, improves the skin tone.

4. Fenu greek leaves also has anti ageing properties. Make a paste of fenu

    greek leaves and add boiled milk to it. Applying this to your face delays

    the appearance of fine lines and face wrinkles. It not only improves the

    complexation but also makes one look years younger.

5. Fenu greek leaves paste when applied on acne affected area every night

    and washed away the following morning with warm water prevents fresh

    breakouts of acne.

Ingredients:

3 cups of methi leaves( washed and chopped)

1 cup boiled green peas

1 onion

1 cup fresh cream

2 tbs ginger and garlic paste

4 large tbs cashews (soaked cashews)

2 tbs oil/ butter

1 tbs cumin seeds

Salt to taste

1 tbs coriander powder

Garam masala to taste

Red chilli powder to taste

1 tbs sugar

Preparation:

1. Take the methi leaves in a bowl. Add little bit turmeric,salt and

     keep it aside for 5 min. Now wash the methi leaves with cold water,

     so that the bitterness of the methi is reduced.

2. Heat oil in a pan. Add cumin seeds and fry for a min.

3. Add chopped onions and fry till the onions turn into golden brown.

4. Add ginger, garlic and saute for a min.

5. Add chopped methi leaves, salt and turmeric. Mix well and cover

    to cook on medium heat up to 10min.

6. Add cooked green peas and mix well.

7. Add garam masala, dhaniya powder, red chilli powder and mix well.

8. Now take the soaked cashews and make a fine paste. Mix the paste into pan.

9. Finally, add the cream,1 tbs sugar and mix well. Keep stirring continuously
    up to 10min. on low flame.

10.Delicious methi malai mutter is ready to serve with roti/biryani/rice.

Spinach and Channa Curry

Today i am posting simple and delicious Spinach/Palak and Channa

curry. This curry goes well with roti/parata/rice.This curry is so simple

and quick as well as tasty recipe. Spinach and chickpeas/Channa curry

is a healthy dish. This recipe could be the right choice if you are planning 

to square up a balanced meal. Palak Channa brings in the protein of dal

and iron of Spinach/palak together.

Health benefits of Spinach:

The health benefits of spinach are numerous and its ability to help preven-

tor control diseases and health conditions. Spinach, like most green vegeta-

bles, contains Lutein which is protective against eye diseases. Researchers

have identified compounds in spinach that function as antioxidants and as

anti-cancer agents. Another study has revealed that spinach contains protein

components which are used to lower blood pressure. Apart from this Spinach

is also good for bone health as it contains bone-building nutrients including

calcium and magnesium. Spinach is said to be good for those with heart dise-

ase, arthritis, Anemia,Tumors, Constipation, Insomnia, Obesity, Neuritis, High

blood pressure, Bronchitis, Colon cancer, Prostate cancer, Breast cancer,

Osteoporosis, Dyspepsia and diseases of kidneys, bladder and liver. If served

raw, Spinach is a good source of vitamin C. By overcooking it important Vita-

mins may be lost. Cooked spinach is a good source of iron. Iron is a mineral

that it particularly important for Women and Children who have increased

needs for iron.

Ingredients:

1 bunch of Spinach

1 Big onion

3 Green chillies

1/4 - 1/2 cup cooked Channa/Chick Peas/Garbanzo Beans

3 tbs oil

1 tbs Garlic

1 tbs ginger

1/4 turmeric

Salt to taste

1/2 tbs Garam masala

1/2 tbs coriander powder

Red chilly powder to taste

Preparation:

1. Wash the spinach leaves under the running water. Chop them into

    Small pieces.

2. Chop the onions,green chillies,Garlic and ginger.

3. Heat oil in a pan. Add the onions, green chillies, garlic and ginger.

    Fry till the onions turn into light golden brown.

4. Add spinach, salt and turmeric. Mix well and cover to cook on low

    flame up to 10 min.

5. Add garam masala and red chilly powder and mix well.

6. Finally add cooked Channa and mix well. Cover to cook on medium

    heat up to 10 min.

7. Delicious Spinach /Palak and Channa/Chick peas curry ready to serve. 

Potato Fry

All of them like potatoes. Most of the people eat potatoes in the form of gresy

French fries or potato chips, and even baked potatoes are typically loaded

down with fats such as butter, sour cream, melted cheese. such treatment 
can make even baked potatoes a potential contributor to a heart attack.

But take away the extra fat and deep frying, and a baked potato is exception-

ally heartful low calarie, high fiber food that offers significant protection

aginst cardiovascular disease and cancer. Infact,  a potato a day is good for

your heart, promoting normal blood-pressure levels.

Health Benefits of Potato:

1. Potatoes as a very good source of vitamin c, a good source of Vitamin B6, 

    copper, potassium, manganese, and dietary fiber.
2. Potatoes also coantain a variety of phytonutrients that have antoxidant 

    activity.
3. Potatoes predominantly contain carbohydrates, they are easy to digest 

    and facilitate digestion. Potato is a good diet for patients, babies and those 

    who cannot digest hard food but need energy. But you must remember that 

    eating too much of potatoes regularly may cause acidity in the long run.
4. Potato pulp obtained from crushed raw potatoes, mixed with honey, can 

    serve as excellent skin and face packs. This helps even curing pimples 

    and spots on the skin. Again, this pulp, if applied externally on burns, gives 

    a  quick relief and heals fast. Smashed potatoes, even water in which potato-

    es are washed, are very good for softening and cleaning skin, especially 

    around elbows, back of the palms etc.
5. Potato is very effective in inflammation, internal of external. It is very good 

    diet for those who have mouth ulcer.

6. Potato can be used to relieve High Blood Pressure due to tension, indiges-

    tion etc. due to abundance of vitamin-C and B in it, but should be avoided 

    if it is due to diabetes.
7. Potatoes are high in carbohydrates and thus maintain good level of glucose 

    in the blood which does not let brain fatigue creep in and keeps the brain 

    active and alert.
8. Potato is an excellent energy-rich diet for those suffering from diarrhea, 

    since it is very easy digest as well as contains mild roughage. But an over 

    intake may cause diarrhea due to excess ingestion of starch.
9. Potato juice is a good treatment for burns, bruises, sprains, skin problems, 

    ulcers, effect o narcotics, cancer of prostrate and uterus and formation of 

    cysts or tumors.
 
Ingredients:
 
3 Potatoes
3-4 tbs oil
1/2 tbs cumin seeds
Salt to taste
Turmeric 1/4 tbs
Red chilly powder to taste
 
Preparation:
 
1. Wash and peel the Potatoes skin and chop it into 1/2 inch pieces.
2. Heat oil in a pan. Add chopped potato pieces and fry for 10 min.
3. When potatoes turn into light golden brown colour add turmeric and   

    fry for a min.
4. Add cumin seeds  and combine well with adding sufficient salt.
5. Finally add red chilly powder and mix well. Leave it on a low flame for 5 min.
6. Crunchy and tasty potato fry is ready to serve with hot rice/eat like a snack too.

Lobiya/Chawli/Black Eye Peas/Cowpea/Alasandalu curry

Black Eye Peas are quite popular in the west especially South America. It is 

often used in Indian Cooking as well. In the United States and particularly in 

the South, they are traditionally eaten on  New Year's Day for good luck 

throughout the year. Black eyed peas provide a number of nutrients, are a rich 

source of fiber and can be used in a number of recipes. For Vegetarians, 

such beans can provide a needed source of iron. No matter how you
choose to prepare them,  black eyed peas can be wonderful supplement 
to your healthy eating plan.

Health Benefits of Black Eye Peas:

1.Black eye peas are an excellent source of Calcium, Vitamin A and C. It has 
   good amount of thiamin, riboflavin, niacin, vitamin B6 and pantothenic acid. 
   It has small amount of folate.
2. Black eye peas low in fat and high in quality protein, but they also have the 
    added bonus of soluble fiber's disease-preventing qualities.
3. They are rich in lignans, which may play a role in preventing osteoporosis, 
     heart disease, and certain cancers.
4. The flavonoids in beans may help reduce heart disease and cancer risk. 
     phytosterols, also in  legumes, help reduce blood cholesterol levels.
5. Black eyed peas is rich pottassium  with good amount of magnesium 
    and  phosphorous. It also has small amount of iron, zinc, copper, 
    manganese and selenium.
6. They are low in fat and sodium and contain no cholesterol.
 
Nutritional High lights:

Black eyed peas, 1 Cup (boiled)
Calories: 160
Protein: 5.23g
Carbohydrate: 33.5g
Total Fat: 0.63g
Fiber: 8.2g
Excellent source of: Calcium(211mg), Folate(209mcg)
 
Ingredients:

1 Cup Black eye peas
1 onion
2 Small Tomatoes
2 Garlic flakes
1 inch Ginger piece
3/4 tbs Garam masala
1/4 tbs turmeric
Salt to taste
Red chilli powder to taste
15-18 Cashews
2- 3 tbs oil
 
Preparation:

1. Before cooking dried black peas,Soak them for 4 - 6 hours.
2. Rinse well with cold water. Presuure cook them with adding little salt and water.
3. Take the cashews and soak them for 2 hours.
4. Heat oil in a pan. Add chopped onions and fry till the onions turn into light 

    brown color.
5. Add Ginger and garlic  paste and stir well.
6. Add chopped tomatoes, turmeric,salt and stir well and cook till the tomatoes 

    absorbs the flavour.
7. Take the soaked cashews and make a fine paste.
8. Add cashews paste and mix well. Cook for a while.
9. Add cooked black eye peas. Bring it to boil.
10.Finally add garam masala, red chilly powder and combine well. Cover to cook 
     on  medium heat upto 10 min.
11. Black eye peas curry is ready to serve with hot rice/roti/parata.

Green Pepper /Capsicum Curry

I make this Green Pepper curry so often. We prepare different varieties with 

Green Pepper  like Green Pepper and Potato curry, Mirch ka Salan, just Green 

Peppers with adding coconut powder, out of which i am posting today a simple

Green Pepper curry with onion. Green Pepper curry Serve with hot rice and roti.

 Health benefits of Green peppers:

1. Green bell Peppers is a rich source of Vitamin'C' and vitamin 'A'.
2. Green bellpeppers are also good source of vitamin B6, Which assists in 

    a number of bodily functions, from metabolism, to immune and nervous 

    system health.
3. Green bell peppers are also a good source of antoxidants which may help 

    protect our cells from damage.
4. Bell peppers have also been shown to prevent blood clot formation and 

     reduce the risk of heart attacks and strokes probably due to their content 

    of substances such as vitamin "c", capasaicin, and flavonoids.

 

Ingredients:

2 Green Peppers

2 Onions

2 - 3 tbs oil

1/2 tbs Channa dal

1/2 tbs Urad dal

1/2 tbs Mustard

1/2 tbs Cumin seeds

2 Red chillies

4 - 5 Curry leaves

Salt to taste

1/4 tbs turmeric

Red chilly powder to taste

Preparation:

1. Wash the green peppers. Chop it 1/2 inch pieces and keep it aside.

2. Chop the onions and keep it aside.

3.  Heat oil in a pan. Add Red chilly pieces, channa dal, urad dal, mustard,

cumin. When mustard start splutter add curry leaves and fry for a min.

4. Add chopped onions and fry till the onions turn into light brown color.

5. Add chopped green peppers and mix well with adding salt and turmeric.

6. Cover to cook on medium heat till the chopped green peppers are well cooked.

7. Finally add red chilly powder and combine well. Cover to cook on low flame

about 5 - 8 min.

8. Green pepper/Capsicum curry is ready to serve.

Chinese Okra curry/ Beerakaya curry/Ridge Gourd curry

Ridge Gourd is known by many other names. Ridge Gourd is known as 

beerakaya in telugu. Ridge gourd is popular and eaten as a vegetable in Asia.

Health Benefits of Ridge Gourd:

1.  Ridge Gourd has excellent cooling properties.

2. The Nutritional value of Ridge Gourd makes it suitable for maintaining 

    optimum health, weight lose.

3. Ridge Gourd has high in dietary fiber, vitamin C, riboflavin, Zinc, thiamin, 

    iron, magnesium and  manganese.

4. Ridge Gourd is low in saturated fat and cholesterol. 

Ingredients:

2  Ridge Gourds/Beerakayalu/ Chineese okras
2 Onions
2 Tomatoes

2 Garlic flakes

4 Green chillies
1 Red Chilly
1/2 tbs channa dal
1/2 tbs urad dal
1/2 tbs mustard
1/2 tbs cumin seeds
1/4 tbs turmeric
Salt to taste
Red chilly powder to taste
2 tbs Oil
4 -5 curry leaves
 
Preparation:

1. Wash and peel the ridge gourd skin and  chop it into 1/2 inch pieces.
2. Chop the onions, tomatoes, garlic and green chillies.
3. Heat oil in a pan. Add channa dal, urad dal, mustard, cumin, red chilly

    pieces. When mustard start splutter add curry leaves and fry for a min.
4. Add the chopped onions, garlic and green chillies fry till the onions turn into 
    light brown color.
5. Add the chopped tomatoes and fry till the tomatoes cook softly.
6. Add the ridge gourd pieces and mix well.
7. Add turmeric and salt. Cover to cook on medium flame for 10 min.
8. Finally add red chilly powder and cover to cook on medium flame for 5 min.
9. Ridge gourd curry is ready to serve with roti/chapathi /hot rice.

Tindora / Dondakaya curry

Today i am posting  simple Tindora curry. Any one can prepare with 

in 1/2 hour time.Tindora is known by many names in different regions. 

It is called kundru, tendli, tondli, dondakaya, Ivy gourd etc. By itself the 

vegetable is not so popular but its taste depends on how you cook it.

Ingredients:

1 big onion
1 Bowl (Wash and chopped tindora Pieces)
2-3 tbs oil
3-4 tbs Bengal gram (Besan)
1/4 tbs turmeric
Salt to taste
Red chilli Powder to taste 

Preparation:

1. Wash the onion and chop it like a small pieces.
2. Heat oil in a pan add onions and fry  till the onions turn into golden brown.
3. Add Chopped tindora pieces and mix well.
4. Add Salt, turmeric and mix them all once. cover to cook on medium heat 
up to 15 min.
5. Finally add besan  and red chilli powder. slowly mix well. Cover to cook on
low flame up to  5 - 8 min
6. Tindora curry is ready to serve with hot rice or roti.
 

  

Aloo, Methi curry/ Potato, Fenugreek leaves curry

 

Fenugreek leaves are nature's gift to mankind. Fenu greek leaves are bitter in 

taste. People have also recognized the leaves of the plant as a powerful herb.  

If you want to boost cooking flavour,  you may add fenugreek leaves to any kind 

of cooking using dal, vegetable, rice or atta(chapathi flour). Fenugreek leaves 

also have exceptional medicinal uses and can be used as a beauty aid as well.
Health benefits of Fenugreek leaves:

1. Fenugreek leaves are enriched with minerals like potassium, calcium, and Iron.
2. The leaves have good dietary fiber and are enriched with vitamin C. The vitamin K from fenugreek greens are comparable to spinach.
3.Lower serum cholesterol, triglyceride, and low-density lipoprptein.
4. Improving the milk secretion in lactating mothers.
5. Fenugreek leaves are cooling, mildly laxative, pungent, and aromatic.
6. Regular gargle using water soaked leaves will prevent or heal mouth ulcers. 

    It is a quick remedy for sore throat.
7. Protect againt cancer of the breast and colon.
8. Lowering type -1 and type-2 diabetes.
9. Consumption of fenugreek leaves restores excellent digestion abilities. You will 

     not get common digestive problems like digestive disorders and iron deficiency.
10.Anemic patients can consume fenugreek leaves regularly as they are a rich 

     source of iron.
11.Fenugreek leaves paste applied on palms and soles alleviates buring sensation.
12. A cup of fenugreek leaves decoction added to honey and a tbs. of 
ginger powder clears the phlegm and cures cough.
13.Fenu greek leaves paste applied on swellings, sprains and burns heals them effectively.
14.Fenu greek leaf powder significantly increase the antoxidant system in diabeties.
 

Fenu greek leaves or Methi as a beauty aid:

1. Fresh fenugreek leaves paste and coconut milk applied over the scalp is 

believed to prevent  hair-loss, promote hair growth, preserve its natural color, 

delay graying of hair and make it  silky soft.
2. A paste of Fenugreek leaves  mixed with vinegar is good for treating dandruff.
3. A pimple and blackhead prone skin when treated with the paste of fenu greek 

leaves and turmeric, improves the skin tone.
4. Fenu greek leaves also has anti ageing properties. Make a paste of fenu greek 

leaves and add boiled milk to it. Applying this to your face delays the appearance 

of fine lines and face wrinkles.  It not only improves the complexation but also

makes one look years younger.
5. Fenu greek leaves paste when applied on acne affected area every night 
and washed away the following morning with warm water prevents fresh 
breakouts  of acne.

Ingredients:

1 Bunch of Methi Leaves
3 Potatoes
1 Onion
2 Small Tomatoes
1 - 1&1/2 tbs garlic paste
1 Inch Ginger
1 tbs cumin seeds
chilli Powder to taste
1 tbs Dhaniya powder
1/2 tbs Garam Masala Powder
Salt to taste
2 tbs oil
 

Preparation:
 

1. Clean and wash the Methi leaves and Keep it aside.
2. Next take the potatoes and Cut it into cube size pieces and cook well.
3. Heat oil in a pan. Add cumin seeds and fry.
4. Add chopped onion and fry till it will be turn into golden brown.
5. Add Ginger and garlic and stir well.
6. Add chopped tomatoes, turmeric,salt. Mix well and cover to cook on 
    medium heat up to 10 min.
7. Now chop the methi leaves and mix it into pan. Leave it up to 5 to 8 min..
8. Add Dhaniya powder, salt, chilli powder, garam masala and mix well.
9. Now add boiled and cubed potatoes and stir well. Cover to cook
    on medium heat upto 10 min.
10. Aloo methi is ready to serve with hot roti/parata/chapathi/Rice.

Spinach Curry / Palak Curry

 

 

I make this spinach curry so often. We prepare different varieties with 

spinach like spinach dal,Spinach rice, carrot and spinach rice, palak 

panner, out of which i am posting today a simple spinach curry with 

onion. Spinach curry Serve with hot rice and roti.

Health benefits of Spinach:

The health benefits of spinach are numerous and its ability to help 

prevent or control diseases and health conditions. Spinach, like most 

green vegetables,contains Lutein which is protective against eye disea-

ses. Researchers have identified compounds in spinach that function as
antioxidants and as anti-cancer agents. Another study has revealed that
spinach contains protein components which are used to lower blood
pressure. Apart from this Spinach is also good for bone health as it
contains bone-building nutrients including calcium and magnesium.
Spinach is said to be good for those with heart disease, arthritis, Anemia,
Tumors, Constipation, Insomnia, Obesity, Neuritis, High blood pressure,
Bronchitis, Colon cancer, Prostate cancer, Breast cancer, Osteoporosis,
Dyspepsia and diseases of kidneys, bladder and liver.

If served raw, Spinach is a good source of vitamin C. By overcooking it
important Vitamins may be lost. Cooked spinach is a good source of iron.
Iron is a mineral that it particularly important for Women and Children who
have increased needs for iron.

Ingredients:

1 bunch of Spinach
1 medium Onion
3 Green chillies
2 tbs oil
1/4 tbs Channa dal
1/4 Urad dal
1/4 Cumin seeds
1/4 Mustard
1 Red chilli
Salt to taste
Below 1/4 tbs turmeric

Preparation:
 

1. Wash the spinach leaves in running water. Chop them into small pieces.
2. Chop the onion and green chillies.
3. Heat oil in a pan. Add channa dal, urad dal,cumin seeds, red chilli, 

mustard. Stir it till the seasoning is done.
4. Add onions,green chillies and fry till the onions turn into light brown colour.
5. Add spinach, salt and turmeric. Mix well and cover to cook on medium heat 

up to 10 min.
6. Fiber-rich and tasty Spinach curry is ready to serve.

Dosakaya Curry/ Indian Yellow Cucumber curry

Dosakai: A cucmber that is yellow in colour, has a round shape and is available
in many parts of india. Commonly added in chutney, Sambar,Curry, Dal and
also making Dosa-avakaaya (a type of Indian pickle).
 

Health Benefits of Dosakaya/ Indian Yellow Cucumber:
 

1. Cucumbers are very low in calaries, have minimal amounts of fats and
no cholesterol.
2. Have a very high water content and are know to have diuretic properties,
and thus help in improving the kidney and bladder diseases. Eating cucum-
bers regularly in summer months prevents dehydration.
3. Contains ascorbic acid(vitamin c) and caffeic acid, so when applied topically,
it soothes skin irritations, sunburns, reduces inflammation and rehydrates dry
skin.
4. Good source of silica, which is found in connective tissues like muscles,
tendons, ligaments,cartilage, and bone. Regular consumption of cucmber
improves the health and complexion of skin, and healthy hair.
5. Moderate source of vitamin c, a natural water soluble antioxidant.  It enhances
the body's immune system, increases the elasticity of skin and blood vessels,
and prevents bruising of the skin.
6. Moderate source of folic acid and vitamins A, which are essential for maintain-
ing a healthy heart and eye sight.
7. Good source of other minerals like calcium, iron, phosphorus, magnesium,
zinc and manganese, which play a very important role in maintaining proper
metabolic activities of the body.
8. Good source of potassium and very low in sodium. This helps in lowering
the blodd pressure.
9. Very good source of dietary fiber. It adds roughage to the contents of the
intestines, promotes satiety, promotes the health of the colon, and also helps
in relieving constipation, hemorrhoids, diverticular disorders, etc.
10. Raw cucumber juice also soothes heart burn and acidity, also helps to
control the eczema, arthritis, and gout.
 

Ingredients:

1 large dosakaya / Indian Yellow Cucumber
1 Onion
2 tomatoes
3 green chillies
5 curry leaves
2 tbs oil
1/2 tbs channa dal
1/2 tbs urad dal
1/2 tbs mustards
1/2 tbs cumin seeds
salt to taste

red chilli powder to taste
1/4 tbs turmeric

1 or 2 red chillies
coriander leaves (optional)

Preparation:

1. Peel Dosakaya and slice it into half. (Check the seeds and flesh for any bitter
taste. If the flesh is bitter, discard the dosakaya. ,If the seeds have bitter taste,
remove all the seeds and wash with water.)
2.cut into small bite sizes pieces.
3.Now chop onion and tomato and green chillies keep it aside.
4. Heat oil in a pan, add channa dal, urad dal, red chillies, cumin seeds, mustard.
5. when mustard start popping add curry leaves.
6. Add onions and green chillies and turmeric, wait till the onions become
light brown Colour.
7.Add tomatoes and dosakaya pieces, and salt. Mix well, cover to cook on
medium heat up to 15 min.
8. Finally add red Chilli powder,coriander leaves and mix well. Leave it
5min.

9. Dosakaya curry is ready to eat. Serve with hot rice and roti.

Cluster Beans/Guvar/Goruchikkudu curry

Cluster Beans(Guvar) is known as goruchikkudu in telugu, Kothavara in Tamil and
Malayalam, Gori koyi in kannada and Guvar-ki-phalli in Hindi, cluster beans in fact
originated in India.

Nutrition Facts:

A cup of cooked cluster beans contains nearly 110 calorie. Most
of the pod is protein, while the seeds are largely carbohydrate-rich endosperm.
The pod Protein is deficient in methionine, an amino acid that the body requires
from food because it cannot make it on its own.

Food rich in methionine-whole wheat bread or plain chapattis for example, provide
amino acids not supplied by legumes like guvar. The combination is a complete
protein that is comparable to meat and eggs.


Ingredients:

6-8 Red chillies
1 pack Guvar
1 Big onion
2 tbs oil
1/2 tbs channa dal
1/2 tbs urad dal
1/2 tbs mustard
1/2 tbs cumin seeds
pinch of turmeric
salt to taste
4 curry leaves

Preparation:

1.If you want to use fresh Cluster beans wash and discard the ends of cluster
beans by cutting it off. Cut remaining cluster beans into around 1 inch pieces.
2.If you want to use cluster beans pack take out from packet. Wash them properly.
Pressure cook them with sufficient water.
2. Heat oil in a pan. Add channa dal, urad dal, mustard, cumin and 1 red chilly.
When mustard start popping add curry leaves. Fry for a min.
3. Add cooked cluster beans, salt, turmeric and mix them all once. Allow them
to cook for 5 min's, cover to cook on medium heat.
4. Take onion and 7 red chillies grind them coarsely to make an even thick paste.
5. Finally add the paste. Cover to cook on medium heat up to 10 min.
6. Cluster Beans curry is ready to serve with hot rice and little ghee.

BLACK BEANS CURRY

Black beans are available throughout the year. Dried beans are generally
available in prepackaged containers as well as in bulk bins. Black beans
curry serve with roti and parata.

Health Benefits:

Black beans are a very good source of cholesterol-lowering fiber, as are most

legumes. In addition to lowering cholesterol,black beans' high fiber content

prevents blood sugar levels from rising too rapidly after a meal, making these

beans an especially good choice for individuals with diabetes, insulin resistance

or hypoglycemia. When combined with whole grains such as brown rice, black

beans provide virtually fat-free high quality protein. You may already be familiar

with bean's fiber and protein, but this is far all black beans have to offer.

Nutritional Profile:

Black beans emerged from our food ranking system as an excellent source of

the mineral molybdenum. In addition, they are a very good source of dietary fiber

and folate. In the case of folate, for example, a one cup serving of black beans

provided about 2/3 of the DV for folate. Our food ranking system also qualified

black beans as a good source of manganese, protein,magnesium, thiamin

(vitamin B1), phosphorus and iron. In the case of protein, for example, one cup

serving of cooked black beans provided about one third of a day's protein

requirement.

Ingredients:

1 Cup boiled black beans

1 Medium onion

1 Tomato

2 Garlic cloves

1 Inch Ginger piece

2 tbs oil

1/4 tbs mustard

1/4 cumin seeds

1 Red chilly

4 curry leaves

salt to taste

Red chilly powder to taste.

Coriander for garnishing.

Preparation:

1. Soak black beans for at least 8 hours with water.

2. Wash them properly. Pressure cook them with sufficient water and little bit

of salt.

3. Heat oil in a pan. Add mustard,cumin seeds,red chilly. When mustard starts

popping add curry leaves.Fry for a min.

4. Add chopped onions. Let the onion become light brown colour add ginger

and garlic paste.

5. Add tomatoes, turmeric, salt and stir well and cook till the tomatoes absorbs

the flavour.

6. Take 4 tbs black beans make a fine paste.

7. Add black beans paste and mix well. Cook for a while.

8. Add cooked black beans. Bring it to boil.

9. Add chilly powder and mix well. Cover to Cook on medium heat up to 10min.

10.Finally garnish with Cilantro (Coriander).

Okra/Lady Finger/Bendakaya/Bhindi Curry

Okra is low in calories and is a good source of many nutrients including vitamin
B6 and C, fiber, calcium, and folic acid. It is effective for the prevention of neural
tube defects in developing fetuses mainly due to its high content of vitamin B6,
calcium, fiber, and folic acid.


Ingredients:

1 Bowl okra/Bhindi
1 Red Chilly
1/2 tbs Channa Dal
1/2 tbs Urad Dal
1/4 Cumin Seeds
1/4 Mustard
4 or 5 curry leaves
2 tbs oil
Salt to taste
Red Chilly powder to taste.
4 to 5 tbs Channa Dal powder
(If you want to make fried channa dal powder Click the below link)
(http://padmaja13.blogspot.com/search/label/POWDERS)

Health Benefits of Okra:

1.The superior fiber found in okra helps to stabilize the blood sugar by curbing
the rate at which sugar is absorbed from the intestinal tract.

2.Okra's mucilage binds cholesterol and bile acid carrying toxins dumped into it
by the filtering liver.

3.Okra helps lubricate the large intestines due to its bulk laxative qualities. The
okra fiber absorbs water and ensures bulk in stools. This helps prevent and
improve constipation. Unlike harsh wheat bran, which can irritate or injure the
intestinal tract, okra's mucilage soothes, and okra facilitates elimination more
comfortably by its slippery characteristic. Okra binds excess cholesterol and
toxins (in bile acids).

These, if not evacuated, will cause numerous health problems. Okra also
assures easy passage out of waste from the body. Okra is completely
non-toxic, non-habit forming, has no adverse side effects, is full of nutrients,
and is economically within reach of most individuals unlike over-the-counter
drugs.

4.Okra fiber is excellent for feeding the good bacteria (probiotics). This contributes
to the health of the intestinal tract.

5.Okra is a supreme vegetable for those feeling weak, exhausted, and suffering
from depression.

6.Okra is used for healing ulcers and to keep joints limber. It helps to neutralize
acids, being very alkaline, and provides a temporary protective coating for the
digestive tract.

7.Okra treats lung inflammation, sore throat, and irritable bowel syndrome.

8.Okra has been used successfully in experimental blood plasma replacements.

9.Okra is good for summer heat treatment.

10.Okra is good for constipation.

11.Okra is good in normalizing the blood sugar and cholesterol level.

12.Okra is good for asthma. Okra's vitamin C is an antioxidant and
anti-inflammatory, which curtail the development of asthma symptoms.

13.Okra is good for atherosclerosis.

14.Okra is believed to protect some forms of cancer expansion, especially
colorectal cancer.

15.Eating okra helps to support the structure of capillaries.

16.Some information shows that eating okra lowers the risk of cataracts.

17.Okra is good for preventing diabetes.

18.Okra protects you from pimples and maintains smooth and beautiful skin.


Preparation:

1 Wash and discard the ends of okra by cutting it off.
2 Cut remaining Okra into around 1/2 inch piece sizes.
3 Heat the oil in a pan. Add Channa dal, urad dal,red chilly,cumin seeds and
mustard. When mustard starts popping add curry leaves.
4.Stir-fry until all the ingredients are light golden brown.
5. Add okra and stir-fry for around 15 minutes in a medium heat.
6. Add Turmeric and salt mix them all once, allow them to cook for 10 minutes,
covered to cook on medium heat.
7. Finally add Channa dal powder and mix well. After 5 minutes, remove the cover
and stir them once. Reduce the heat to low flame and let them cook openly.
8. Okra/Bhendi curry is ready to serve with hot rice.