LAUKI JUICE/SQUASH JUICE/SORAKAYA JUICE

Lauki juice is best unknown medicine to the world. But now it is getting more

popular worldwide because of Baba Ramdev. According to Ayurveda it is very

good for mankind and can reverse the effect of aging and disease it is very

good for liver. You can usually find lauki in Indian/Asian grocery shops.

Loki’s/Lauki and other names:

1. Doodhi, lauki in Hindi

2. Dudhi in Marathi

3. Dudhi in Gujarathi

4. Anapakaya/Sorakaya in Telugu

5. Suraikai in Tamil

6. Lau in Bengali

7. Charanga,Churaykka in Malayalam

8. Kaddu in Punjabi

9. Squash in English

Below are the few benefits of lauki:

1. It is 96% water.
2. Excellent source of green nutrition.
3. Can easily be digested.
4. Very light on stomach
5. 100 GM of lauki contains only 12 calories.
6. helps treating urinary problems
7. Help to get rid of burning sensation in stomach
8. Keeps you thin. Does not increase fat in your body.
10. Very good for lever.
11. It can be cooked in many ways like Raita, Koftha, curry, Kheer, barfi, Paratha

even roti by mixing with wheat.
12. Good for diabetes, High Blood Pressure & for all diseases.
13. There are no side effects
14. Very good in digestion problems
15. Helps in loosing weight quickly if you just eat boiled/cooked in steam lauki

sabzi without ghee/cheese/oils

Tips: Lauki should be fresh small in size because Big Size lauki may

have harmful chemicals to grow it big, so go for smaller ones.

Just taste little bit before use of lauki. If it bitter don’t that. Drink this lauki 
juice early in the morning on empty stomach.

How to make Lauki Juice/Sorakaya juice :
 

The easiest way to make Lauki Juice is to cut it into medium size pieces. And grind

with half cup of water. Then put the grinded loki juice on tea strainer (Chai Poni).

Then squeeze it with big spoon or table spoon by putting pressure. Or instead of

spoon squeeze it with clean hands. Collect the liquid in glass.

You can also add grounded black pepper or black salt to suit your taste. You can add honey/lemon to improve its taste. Don't add sugar.

LONG BEANS CURRY

Long green beans also called string beans. So simple to prepare this item. Less oil and more nutrient Values. Serve with hot rice.

Ingredients:

1 Bowl long beans

1/4 tbs turmeric

1 tbs Channa dal

1 tbs urad dal

1/2 tbs cumin seeds

1/2 tbs mustard

Red chili powder to taste

salt to taste

4-5 tbs Grated fresh coconut

1 & 1/2 tbs oil

1 red chili

4 to 5 curry leaves

Nutrient Values:

per 100g

•Vitamin E: 0.45mg

•Vitamin. B1 (Thia min): 0.074mg

•Vitamin. B2 (Riboflavin): 0.097mg

•Vitamin. B3 (Niacin): 0.614mg

•Vitamin B6: 0.056mg

•Vitamin C: 9.7mg

•Calcium: 44mg

•Magnesium: 18mg

•Potassium: 46mg

•Sodium: 1mg

•Zinc: 0.25mg

•Iron: 0.65mg

•Copper: 0.057mg

•Protein: 1.89g

•Carbohydrates: 7.88g

•Fiber: 3.2gFat: 0.28g

•Calories: 35

Preparation:

1. Just before using green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife.

2. Pressure cook the long beans with little bit of water for 2 to 3 whistles.

3. Takeout excess water from cooked long beans.

4. Heat oil in a pan. Add Channa dal, urad dal,cumin seeds,mustard, red chili, turmeric. When mustard starts popping add curry leaves.

5. Add cooked long beans, salt and mix well.

6. Finally add grated coconut, red chili powder. Fry for a while. After done turn off the heat.

7. Long beans curry ready to serve.....

MASALA VADA

Ingredients:

1 Bowl Urad dal
1 Bowl Kala Channa/ black Channa
1 Bowl chopped spinach
5tbs Ginger
salt to taste
10 -15 green chilies(depending upon your spice scale)
Oil to fry

Advantages of Urad dal:

We offer urad dal, which is a bean popularly grown in southern Asia and

commonly used in culinary preparation like dosa, idli, vada, and papad.

Known for its nutritional properties, our skinless urad dal is widely

recommended for diabetic patients. Whole urad dal possesses the

properties of being unadulterated and high on protein.

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Advantages of Kala Channa:

• High in fiber (20%)

• High in protein (2 x higher than cereals)

• Low fat

• High in minerals and B vitamins

• Gluten-free

• Low glycemic index

• Low allergenicity

• Non-GMO

• Major source of zinc and protein

• Very high in dietary fiber
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Advantages 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 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 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.

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Preparation:

1. Wash and soak Urad dal and Kala Channa for 8-10 hours.

2. Grind Kala Channa, Urad dal, green chillies, salt, ginger to make it like

a thick paste.

3. Add chopped Spinach in to chana dal paste. Mix well.

4. Make lemon sized balls with the below mixture and press them flat and

deep fry until deep brown.

5. Serve them hot with Tomato chutney/coconut chutney.

VEGETABLE UPMA

Vegetable upma is a hot favorite breakfast food. Especially South Indians likes
to eat this tasty dish can be eaten for breakfast, brunch or as a snack and is so
wholesome you can even make a meal of it! It is a tasty and nutritious and easy
to prepare.


Ingredients:


1/2 tbs Channa Dal
1/2 tbs Urad Dal
1/2 tbs Mustard
1/2 tbs Cumin Seeds
6 Curry leaves
2 Red Chilies
3 Green Chilies
Salt to taste
3 tbs oil
1/2 Onion
1 Cup Vegetables(Carrots,Green peppers, beans, peace, Cabbage,Potato etc....
Use your favorite vegetables)
3/4 Big cup sooji/Semolina/Upma rava
2tbs Ginger.
1 lemon(optional)
Chopped coriander (optional)


Preparation:


1.Take a pan and add rava. Fry the rava till nice aroma comes out.
Remove it and keep it aside.
2. Take the same pan add oil and channa dal, urad dal, mustard seed,
cumine seeds, red chillies. When mustard starts popping add curry leaves.
(Cut the leaves into 2 to enhance the aroma).
3. Now add onions, green chillies,ginger and fry till onions turn into golden brown.
4. Add all the vegetables and fry till translucent and soft.
5. Add the water and salt to taste to bring to a boil.
6. Add the roasted sooji/semolina/upma rava, a little at a time, stirring constantly
to prevent any lumps from forming.
7. Simmer and cook till the upma is like a very thick porridge.
8. After done turn off the heat and squeeze the lime juice over the upma and
mix well.
9. Garnsih with chopped corriander leaves at the end.