OATMEAL

Health is wealth. Live like a healthy person, better to eat healthy foods and eat
more vegetables & fruits. Now a days lots of people are suffering with cholesterol.
If you want to reduce your cholesterol!!!!! Everyday better to take 1/2 cup of
oatmeal and one cup of curry and one cup of dal and yogurt. i.e sufficient for lunch/dinner.

The real stuff is the plain oat flakes from Quaker Oats or a similar brand.
The benefits of oatmeal are due to the fact that it's made from oats and oats are
a good source of both soluble and insoluble fiber. Oatmeal does not go through
any form of refined processing, which makes it an integral food because it does
not lose any of its nutritional value.


Ingredients:

1/2 Cup Plain oat flakes.
1 Cup water

Preparation:

1.Take a vessel add one cup of water. When water is boiling add oat flakes into

Vessel and mix well.

2. After 5 min your oatmeal is ready to eat.

Nutritional and Health Benefits of oatmeal:

Buildup of the body:

Oatmeal is full of proteins and minerals that help the body to build strong bones

and teeth as well as strengthen the connective tissue and stimulates

energy in general. Besides this, it also has a high content of calcium and

phosphorous. It is easy to digest and this is why it is considered a good food

for convalescing people, especially for women in postpartum situations since

it supposedly tones the uterus. It is known to strengthen the nervous system

and has tranquilizing and relaxing effects. Some studies have shown that these

effects happen to people that suffer the symptoms of smoking abstinence for

a long time, as well as with tranquilizers, medication or antidepressants.

A traditional way to overcome insomnia is by sleeping over a pillow

or in a mattress full of oatmeal.

The digestive connection:

Oatmeal contains a soluble fiber that acts in diverse ways on the digestive

apparatus. It gives volume to a diet, which improves the digestive process

and avoids and alleviates constipation. Oatmeal also helps to soften the

digestive tract, particularly for people that have gastritis and irritable intestine

syndrome. Besides this, since it drags the rest of the food on its way through

the intestines, eating it can be advantageous for preventing stomach cancer.

Oatmeal reduces the absorption of sugar in the blood and at the same time

is really good for diabetics. On the other hand oatmeal helps to improve

moody states in people. This is pretty useful when these mood swings

are part of PMS since oatmeal is able to stabilize the levels of estrogen and

diminishes liquid retention.

Soluble fiber:

One of the most significant advantages of oatmeal is that it helps to maintain

good cardiovascular health. The soluble fiber that it has helps to reduce

cholesterol and elevates cardiovascular health by diminishing arterial

hypertension. Oatmeal also contains high levels of oatmeal, which is essential

for the formation of red blood cells whose function is to bring oxygen to

the body, and it also avoids anemia that occurs when there is a lack of iron

in the body, particularly for women that have difficult menstrual cycles.

Selecting, storing and using:

Choose oatmeal flakes or oatmeal flour instead of getting the instant kind.

Store the oatmeal in a fresh place, away from the sunlight, preferably in

hermetic container and use it as soon as possible. Don’t use it anymore

if three months have gone by.

Oatmeal can be eaten raw or cooked and oatmeal with milk or water is

most known recipe. Besides this you can also add fruit juice to it.

if you add any fruit to it, it will turn into a super nutritious food and can be

used as an agent to thicken a large array of cooked recipes.

The advantages of oatmeal:

• Diminishes cholesterol.


• Stabilizes the levels of sugar in the blood.


• Alleviates and tranquilizes the body.


• Helps to build strong bones and teeth.


• Stimulates the thyroid gland.


• Avoids constipation.

SEMIYA PAKORA

One of my friend padmaja gave me this recipe recently. Thanks to padmaja.

I tried your recipe and it was fabulous. Since so many vegetables are used in it,

it can be considered as very healthy too.

Ingredients:

1Cup Boiled Semiya
2 Cups Cut & Boiled Vegetables (Carrot, Beans, Cabbage, Green peas)
1/2 Cup Chopped Onions
2 tbs Green chillies
1 tbs Ginger
1tbs Garlic
1 tsp Salt
1 tsp Red chili powder
1tsp garam masala
10 Curry leaves
2 tbs chopped coriander leaves


Health Benefits of Carrots:


It slows ageing, promotes healthy vision, has anti-cancer properties,

increases immunity towards various chronic diseases. Eating carrots can

cure anaemia, eye problems and cancer too.

The advantages of carrots:

They reduce the risk of cancer. They stimulate the immunological system.

They alleviate respiratory and digestive problems. They help in the prevention

and treatment of ulcers. They strengthen the teeth, hair and bones.

They contribute in the lactating period of women. They improve skin

conditions. Detoxify the liver. Encourage healthy blood cells as well as

improve the correct functioning of the heart and circulatory system.

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Health Benefits of Green Beans:

Green beans are an excellent source of manganese, and vitamins K and C.

They are very good source of dietary fiber, potassium, iron, folate, and

vitamin A. They are a good source of calcium, protein, magnesium,

riboflavin, thiamin, niacin, and copper. Glycemic Index (GI)In a study

to determine the estimated GI of various foods, it was concluded that

green beans have a low GI of 15. Bone Health Green beans and other

green vegetables are a very good source of vitamin K, which plays an

important role in bone health and the prevention of osteoporosis.

Several studies have demonstrated that vitamin K deficiency is

associated with low bone mineral density, and an increase in bone

fractures. Vitamin K supplementation and an increase in consumption

of vitamin K rich foods such as green beans have been shown to

improve bone health. In one 3-year double blind placebo controlled

study, 181 healthy postmenopausal women showed reduced bone loss

of the femoral neck after vitamin K supplementation.

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Health Benefits of Cabbage:


Cabbage is anti – inflammatory vegetable . Cabbage contains lactic

acid that acts to disinfect colon. Cabbage can also be used to reduce

headache pain. Another benefit of cabbage is in it's anti –cancer

properties and is also said to be able in treating other skin conditions.

Drinking cabbage juice from the stem is a good remedy for ulcers.

The use :

1. Drink fresh cabbage juice if you suffer from gastritis
2. This is another benefit of cabbage. Drink 25 – 50 ml cabbage juice

everyday to treat headache, asthma, bronchitis and other digestion

problems.
3. White cabbage juice dabbed on mouth ulcers will make the healing

faster.

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Health Benefits of Green Peas:

Their fiber, mostly insoluble, aids intestinal motility and may help lower

cholesterol. Of the myriad nutrients peas provide, iron is particularly

important since it's hard to find non-animal foods with much of this

blood-building nutrient. Snow peas and other edible-podded peas

don't contain the same amount of protein or nutrients green peas do.

But they are rich in iron and vitamin C, which help maintain your

immune system. Peas have lutein, the carotenoid with a proven

record of helping to reduce the risk of age-related macular

degeneration and cataracts.

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Preparation:

1.Take a pan. Add water & semiya and cook till done. Strain the excess water.

Keep it aside.

2.Take a vessel and add water,vegetables cook till done. Strain the excess water

and keep those boiled vegetables aside.

3.Wait till the semiya and boiled vegetables are cool. Then take semiya ,

vegetable, ginger, garlic paste, salt, red chili powder, garam masala,onions,

green chillies, curry & coriander leaves mix well.

4.Now add 3 tsp each Corn flour and besan flour for binding

(Add both powders equally if you want more you can add).

5.Heat oil in a deep frying pan.Take a small portion of the mix at a time

and drop it in hot oil. Fry till golden brown. Serve with chutney or ketchup.

CAULIFLOWER/GOBI CURRY

Gobi curry serve with roti/rice.

Ingredients:

1/2 tbs Channa dal

1/2 tbs urad dal

1/2 tbs mustard's

1/2 tbs cumin seeds

A pinch of turmeric

4 green chilies (Depending upon your spice scale you can add more chilies

or red chili powder)salt to taste

2 tbs oil

1 bowl Gobi florets

1 medium onion

1 and 1/2 tomatoes

1 tbs ginger

1 tbs garlic

8 curry leaves

2 tbs Coriander leaves

Nutritional benefits of cauliflower:

Everyone knows that eating the right amount of fruit and vegetables each

day can reduce the risk of disease, improve overall health, and rid the body

of harmful substances. Cauliflower is a member of the 'white' family in terms

of fruits and vegetables. Included in this group are other natural foods

such as bananas, mushrooms, onions, and garlic. Cauliflower contains

allicin, which can improve heart, health and reduce the risk of strokes,

and selenium, a chemical that works well with Vitamin C to strengthen

the immune system. Cauliflower can also help to maintain a healthy

cholesterol level.

Folate is also found in cauliflower, which is a B vitamin that is needed for

cell growth and replication. For this reason, it is often recommended that

women who are pregnant or may become pregnant eat significant amounts

of cauliflower in order to help their unborn children develop properly.

Of course, cauliflower is an excellent source of fiber, which helps to improve

colon health and can even help prevent cancer. And, most recently,

it has been discovered that cauliflower, as well as other cruciferous

vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol,

a substance that can affect the metabolism of estrogen in the body,

and prevent breast and other female cancers.

Cauliflower also contains vitamin C and folate. Folate helps the blood work

more efficiently and is often recommended for preventing anemia.

Folate is also essential for proper tissue growth and not getting enough

can make you susceptible to many diseases down the road such as cancer

and heart disease. Vitamin C is considered an antioxidant. When used

alongside other antioxidants such as vitamin E and beta carotene,

you can keep your immune system strong.

Three florets of cauliflower a day will provide you with 67% of your

daily vitamin C requirement. When purchasing cauliflower, make sure

the tops are white. If the floret has begun to spot brown or puple,

it is past its nutritional peak. Serving the cauliflower raw will give you

the highest nutritional benefits, however, if you must cook it, lightly

steamed will also keep its cancer-fighting components intact.

Preparation:

1. Separate the florets from cauliflower. Wash & drain. Keep it aside.

2. Heat oil in a pan. Add Channa dal, urad dal,cumin seeds,mustard.

When mustard starts popping add curry leaves.

3. Add chopped onions,saute them. Let the onions become light brown colour,

add ginger and garlic,green chilies mix well.

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

the flavour.

5. Finally add Gobi florets, coriander leaves. Cover to Cook on medium heat

up to 10-15min.

6. Gobi curry is ready to serve.....

RAVA KESARI / SOOJI KESARI

Rava kesari/Sooji Kesari is a popular south Indian sweet. It is so simple to prepare.

Rava kesari is often made on religious occasions as prasad(offering to God).

Ingredients:

1 Cup Bombay rava/ sooji

1Cup sugar

4 tbs ghee ( if you like to add more ghee u can add)

1 tbs cardamom powder

15 cashew nut

15 raisins

3 Cups water

Pinch of orange food color(or saffron) (optional)(I am not using)

Preparation:

1. Heat 1tbs ghee in a pan. Fry cashew nuts and raisins and keep them aside.

2. Take the same pan add 1 tbs ghee and add rava. Fry the rava till nice aroma

comes out.

3. Add water slowly and gradually stirring all the time so that no lumps are formed.

4. Add the sugar, cardamom powder and remaining ghee, cook for 10 min on

medium heat.

5. Pour into a greased plate and cut into shapes if desired.

6. Finally decorate with cashew nuts and raisins.