RECIPES: Here are some slightly modified popular recipes, for those who are considering eating lighter

and easy to digest meals- low in salt, oil, milk, sugar and refined products.
A. IDLI/IDLI SANDWICHES
Ingredients :
1:1 cup of moong and urad dal (Ratio in quantity not weight)
Method :
Clean. Wash and soak dals for 1 to 1/2 hours. Grind till nearly smooth.* The batter should be slightly
rough to a dropping consistency. Ferment approx for 5-6 hours. Steam in mould for idlis.
For Sandwich :
Stream in a sieve. The dough should be 1 inch thick. Slice and add whichever chutney or vegetable
garnish in-between. Serve as sandwiches.
For variations you can add sprouted Moong, grated vegetables into the dough.
Makes 25 idlis.
The consistency should be like fine-rawa
B. SEV OR NOODLES
Ingredients :
1 Cup flour - Rice (finely powdered). (Preferably old, flavored rice). Hot Water. Pinch of salt.
Method :
Make the dough, using as much water as required. The dough should be stuff. In a fine "sev-mould"
put this dough, and make small flat discs on banana leaves. Place this on a sieve and steam, for less
than 3 mins.
Small discs make "sev" or "appams". Big discs make noodles. You can change shape and size,
depending on the mould and dish.
C. KHOW SUEY
(Burmese variation)
Ingredients for GRAVY:
1 cup channa dal flour (besan roasted) (make into paste)
1 Onion (finely chopped)
3 tej patta
10-12 flakes garlic (paste)
1 coconut (remove milk)
Haldi, salt, red chilly powder (to taste)
2 cups mixed vegetables (steamed) (Carrot, fresh Beans, Cauliflower, Brinjal, Peas, Potatoes - finely
diced).
Ingredients for GARNISH :
Cabbage (finely shredded): Capsicum, Cucumber, Spring Onions finely chopped Coriander, Lime
Pieces (to taste).
Method :
Roast Onions, adding Haldi, Red chilly powder, Tej patta and Garlic paste.
Add Besan paste and make into gravy with water. Boil well.
Add Coconut milk and steamed vegetables. Remove from fire.
To Eat
Mix gravy with either rice or noodles (can also be made like sev-except use a thicker mould for
noodles). Add garnish and lime on top. The rice or noodles should float in the gravy.
D. DALIA UPPAMA
(For 6-8 servings)
Ingredients :
1 cup Dalia (lapsey broken wheat) - roasted well.
1 cup mixed sprout or mixed vegetables - (steamed)
Use Wheat, Moong, Matki, Methi and Groundnuts to sprout.
4 tbsp coconut (grated):
bunch of Coriander (finely chopped)
1 Lime (juiced)
For Seasoning :
Mustard, Channadal, Urad dal, Groundnuts, Curry leaves, Ginger (grated) Green Chillies (cut
lengthwise).
Method :
Steam Dalia. Allow to cool. Season well. Add all other ingredients. Garnish with more Coconut and
Coriander. Serve with chutney.
E. RICE BALLS
(A typical Kerala dish)
Ingredients :
1/2 Coconut (grated)
Green chillies.
1 cup Rice (hand pounded red rice)
Method :
Soak Rice in water for 4-5 hours. The water should be warm. Grind roughly with Coconut, Green
chilly and Salt.
Make into balls. If water is too much, dry the mixture in a kadai on the fire - stirring constantly.
In a separate vessel boil water. When it begins to spurt, reduce flame and add the balls one by one.
Allow to cook. The gravy should be thick.
Garnish with grated Carrots and Moong sprout. Serve with a spicy chutney or drink as a soup.
F. UNDHIYO
Ingredients:
For Vegetables :
Papdi, Potato, Onion, Raw Banana, Tinda (chopped into chunks), Peas.
For Masala
(i) Coconut / Coriander / Onion (finely chopped) Basan (roasted) / Dhania - Jeera - Haldi - Hing - Red chilly
powder / Jaggery / Cocum / Tomato.
OR
(ii) Coconut / Coriander / Besan powder / Dhania - Jeera / Ginger - Green chilly - Garlic / Haldi
OR
(iii) Coconut / Coriander / Besan / Onion - Tomato / Haldi - Hing - Salt - Red chilly powder / Jaggery. (This
(iii) Masala goes well with Potato - Cauliflower and Peas)
Method :
Mix masala in vegetable and allow to steam. This depends on cooking time. Potatoes take longer to
cook than Onions or Papdi, and should therefore be put in first. Make a slight gravy of the same
masala and pour onto the vegetables. Mix and serve.
TOMATO KHADI
Ingredients :
1/2 Kg Tomatoes (red, ripe and purred).
2 tbsp Wheat flour (roasted, make into paste)
For Seasoning :
Methi, Jeera, Red chilly, Hing, Curry leaves.
For Vegetables :
Bhendi (Ladies Finger), Drumstick, Potato-Peas (Steamed)
Method :
Season. Add roasted wheat flour paste. Pour water, to make gravy consistency. Sprinkle haldi, red
chilly powder and salt. Boil well. Add tomato puree. Allow to simmer once. Mix vegetables to gravy
and remove from flame. Garnish with coriander. If Tomatoes are sour - add a dash of jaggery.
H. SPINACH SOUP/GRAVY
Ingredients:
1 bundle Spinach
1/2 tsp Jeera
2 tbsp Coconut
2 Green chillies
Salt / Pepper.
Method :
Wash spinach well. Chop into big pieces. Steam for 2 minutes.
Puree with other ingredients finely. Make to soup/gravy consistency. Add salt/pepper to taste.
Garnish with moong sprouts or sprouted steamed wheat or grated steamed raw bananas. This looks
like Cheese!
I. STEW
Ingredients :
1/2 kg Red and White Pumpkin.
1/2 Coconut
1 1/2 tsp Mustard. Jeera.
2 Green chillies.
Method:
Cut Pumpkins into one inch cubes. Steam. Grind other ingredients smoothly. Add curry leaves, salt,
haldi, red chilly powder to steamed water. Boil for a few minutes. Add ground masala. When it
simmers, mix in steamed vegetables. Remove from flame.
A variation with Green Chowli - Sprouted Chowli and Red Pumpkin with the same masala, can also
be tried.
Mixed vegetables (Beans, Carrots, Onions, Cauliflower, Turnip, Peas) cut in chunks and steamed,
alongwith Pumpkin.
II. SWEETS
A. PANCAKE Ingredients;
1 glass raw rice (unpolished)
1/4 Coconut.
Soak for 3 hours, grind finely with coconut. Keep overnight (or couple of hours). This batter should
be slightly thinner than the usual dosa-mix.
To make Pancake:
Heat Tava. Reduce Flame. Smear tava with a cut onion a couple of times. Make thin dosas.
For Filling:
6 Pineapple slices,
1 Banana
1/4 cup Jaggery.
12-16 Dates, Cinnamon powder, Nuts.
Method :
Steam Pineapple and Dates with Jaggery. Cool. Add mashed Banana. Mix well. Garnish with nuts
and cinnamon powder. Use as filling.
Jack fruit - Pineapple mixture can also be used, when in season. Alternatively, the traditional
"modak" filling can also be tried.
Finally, add filling to the cooled pancake. Add roll...
B. DALIA
Ingredients:
1/2 cup Dalia (lapscy/broken Wheat)
1/2 cup Jaggery.
10-12 Dates
1/2 Coconut. Elaichi powder. Dry fruits.
Method
* Roast dalia well. Steam. When 3/4 done, add Jaggery. Mix other Ingredients serve.
C. LADOO
Ingredients :
2 cups Kurmura (Puffed rice)
1/2 cup Ground nut.
1/8 cup Til (sesame).
1 cup chikki Jaggery. Dry Ginger powder.
Method :
Roast the Kurmura, Groundnuts, Till - separately. Melt the Chikki Jaggery. In a pan add 1 tbsp water.
Allow to boil well with the Jaggery. Test for right consistency by dropping into water - The mixture
should form into a lump, and should be stringy. When ready, add other Ingredients. Make into round
balls when hot.
D. SEV SWEET
Ingredients:
For sev make as given earlier,
For sweet filling :
1/2 Coconout, Elaichi powder.
1 tbsp Channa dal (roasted and roughly ground), Jaggery
Method:
Melt jaggery. Add Coconut, roasted Channa dal, Elaichi. Mix well.On a Banana leaf, make the sev
into flat round discs. Add 1 tbsp of the sweel filling and fold. Steam for 2 minutes in a sleve. (Makes
12 pieces).
E. KARANJA For Outer Covering Ingredients:
1 cup Wheat Flour (roasted)
1/4 cup Groundnuts (roasted powdered)
Mix together to make dough.
For Inner Filling:
Ingredients:
1/2 Coconut (scrapped)
1/2 cup jaggery.
50 gms Dry fruits (mixed)
15 gms Khuskhus (roasted/slightly powdered)
4 Elaichi (powdered)
Melt jaggery. Mix in the rest of the Ingredients. Stir well. This mixture should be dry.
Method :
To make Karanjia
Divide the dough into equal parts. Roll into small puris. Place the filling in one half of the puri, press
the other half, and make into moon-shaped cones. Cut with karanjia spoon.
Bake in medium heat.
Turn over when one side is slightly brown.
Time: 20 mins.
F. SAGO PUDDING
Ingredients:
1 cup sago (soaked in warm water for 5-6 hours)
1 cup Jaggery.
1/2 cup Dates,
1/2 Pineapple (finely chopped)
1/2 Coconut (ground finely). Ginger (grated) and Elaichi (powdered).
Method :
Steam sago. When well done add Pineapple, Jaggery, Dates Coconut. Stir well, and let it steam
properly. Mix thoroughly. On a heated kadai stir the mixture well. Spread on a flat dish 1 inch thick.
Cut into pieces, when cooled. Decorate with crushed nuts and coconut.
G. CHANNA DAL PAYASSAM
Ingredients:
1 cup Channa dal (roasted)
1/2 cup Moong dal (roasted)
1 cup Dates,
1 Coconut (scrapped)
For Flavouring:
Grated Ginger, or Elaichi, or Saffron or dry Ginger, mixed nuts (roasted).
Method :
Steam dals together. Grind Coconut, Jaggery and Dates finely. In the steamed water add the
sweetened mixture, and flavouring. Mix dals in and allow to simmer once.
Serve chilled with nuts.
H. CAKE
Ingredients :
1 cup Dalia (medium, size, roasted)
3-4 well ripened Bananas (mashed)
6 slices Pineapple (finely chopped)
1 cup Jaggery,
1/2 cup Dates,
1/2 cup Coconut (scrapped) Ginger (grated)
1/4 cup Carrot (grated) or Apple, Cinnamon powder (roasted).
1/4 tsp Suva.
Method:
Mix all the ingredients very well. Keep the batter for 6-8 hours. (It should become light). The
consistency should be dropping. If it becomes dry, add coconut water or groundnut curd/milk
(Always taste for balance).
Bake in slow over for 45 mins - or steam for a healthier product.
III. CHUTNEYS
A. CUCUMBER DRESSING:
There are 3-4 varieties of Cucumber available in the market. The recipe given below, can be
sustituted with Cabbage. Grated Bottle-gourd (Dudhi) or Tender Jerkins (Tindli).
Ingredients :
Cucumber, Green chilly, Groundnuts, Gram (roasted)
Lime (squeezed)
Coriander leaves.
To Season:
Turmeric, Cumin seeds (Jeera), Asafoetida (Hing), Sea-weed (or Salt).
Method :
Grate Cucumber, add chopped Green chilly and Coriander leaves, Groundnuts, Salt.
For seasoning - heat the pan and add the ingredients.
Mix well. Serve cold.
B. TOMATO CUCUMBER
Ingredients:
Tomatoes, Green chillies, Groundnuts (roasted), Onion, Coriander, Coconut (freshly grated)
Seaweed, Jaggery (to taste)
Method :
Mix all the ingredients together and serve chilled.
C. MANGO-GARLIC CHUTNEY
Ingredients:
Mangoes, Ginger and Garlic (paste) Turmeric, Red chilly powder.
Method:
Grate Mangoes. Add Ginger-Garlic paste. Saute till light brown. Allow to cool. Add turmeric and Red
chilly powder. Mix with Mangoes. Keep stirring. Use after a week. Keep away from moisture.
D. TOMATO CHUTNEY
Ingredients:
Tomatoes, Onion seeds, Jaggery, Dates, Raising/Sultanas.
Method:
Cut Tomatoes into small pieces. Add Onion seeds to a heated saucepan. Remove and add blanced
Tomatoes. Add Jaggery to taste. Keep in sun. For a richer taste, and Sultanas, Kismis, Dates,
Cashews.
E. HELL'S FLAME
Ingredients:
12 Red chillies,
1/2" Ginger,
1 Onion,
20 Groundnuts / Almonds.
1 bunch Coriander leaves,
2 tsp Jaggery,
2 Garlic pods,
1 tbsp Dates,
Juice of 1 Lime,
Salt/Seavred (to taste).
Method
Grind all the ingredients finely and mix together.
F. COCONUT CHUTNEY
Ingredients:
Tamarind (ground),
4-5 Green chilly,
Curry leaves, Ginger, Coriander leaves,
Bengal gram (puffed, 3 tbsp)
Grated coconut (6 tbsp)
To Season:
Red chilly, Mustard, Black gram dal, Curry leaves, Salt/Seaweed.
Method:
Grind tamarind, Green chilly, Bengal gram, Curry leaves.
Add Coconut and Grind together. Season.
G. RED GRAM DAL CHUTNEY
Ingredients:
1/2 cup Red gram dal, grated Coconut/Groundnut (6 tbsp), Tamarind, Red Chilly, Mustard, Hing
(asafoetida)
Method:
Roast dal. Grind all the ingredients well with a little water into a paste. Season with mustard.
Instead of Red gram dal, Black gram dal can also be used.
In the above, reduce Tamarind and add raw Tomato (lightly steamed) to get raw Tomato chutney.
Another variation would be with sauted Onions.
H. BRINJAL CHUTNEY
Ingredients:
1 big Brinjal,
2-3 Red chilly,
1/2 cup Black gram dal. Mustard, Yamarind.
Method:
Roast Brinjal over direct fire, till the skin turns almost black. Peel skin. Roast black gram and chilly.
Grind tamarind. Add roasted ingredients trind coarsely. Season with mustard and curry leaves.
I. MANGO CHUTNEY
Ingredients:
Mangoes, Tamarind, Mustard, Coconut, Red chillies.
Method:
Squeeze the pulp of ripe Mangoes or cut them into pieces. Boil with a little Tamarind. Grind
Mustard, Red chilly and Coconut.
Add to Mango paste.
J. SARASWAT :
Ingredients:
1 wati Copra.
8-10 flakes Garlic.
3-4 Red chillies, Tamarind. Jaggery (small lumps) Salt.
Method :
Roast Copra, Garlic, Red chilly - separately. Grind with other ingredients.
To preserve: Dry grind his misture. Add water when ready for use.
K. GROUNDNUT - JEERA
Ingredients
1/2 cup Groundnuts, 2 tbsp Jeera, 1/2 tsp Red chilly.
Method:
Roast Groundnuts. Add Red chilly powder and Raw jeera. Dry grind.
The Groundnuts should be cooled, before grinding.
IV. OTHERS
A. BREAD
Ingredients:
1 cup Groundnut curds.
2 cups whole Wheat flour.
Method:
Mix together to make a firm but sticky dough. Allow to ferment for six hours. Add 1tbsp of till
(roasted) and salt to taste. Bake in a hot oven for 10 mins.
B. PATTIES
Ingredients:
1 kg Potatoes (to make 20 pieces) (steamed and grated).
1 small bunch Coriander (finely chopped)
3 Green chillies and 1" Ginger paste.
Method:
Mix all the ingredients with salt and make into flat round discs. Roll on groundnut powder, and bake
till crisp. If potatoes are stickly, then add some raw poha to the mixture.
C. FILLING FOR PATTIES Ingredients:
100 gms Green peas (steamed) Coriander (chopped)
Amchur powder / Salt / Red chilly powder mix together.
Stuff the patties with this mixture and then bake.
V. MILK SUBSTITUTES
A. DAHI KADI Ingredients:
1/2 cup Besan (roasted)
1 1/2 cup Ground nut curds.
8-10 flakes Garlic. Green chillies (paste).
1 Onion (finely chopped)
For Seasoning :
Mustard, Methi, Curry leaves, Jeera.
For Vegetables :
Spinach, Methi (leaves), Radish (mull), Methi balls.
Method:
Roast Onions with Garlic, Green chilly paste till brown. Add Besan paste and Haldi. Add water till it
becomes a gravy. Boil well. Pour curds. Boil once. Mix in vegetables and remove from flame. Then
sprinkle some garam masala powder.
B. KOFTA CURRY
Ingredients:
For Kofta:
4 Raw Bananas (Peeled, steamed, grated).
4 tbsp Coconut (grated).
Green chillies (paste).
Coriander (chopped).
Groundnuts
2 tbsp. (crushed)
Curry leaves,
11/2 Lime (juiced). Salt.
Mix all the ingredients together, from balls and keep aside.
For Gravy :
1/2 cup Groundnut Paneer or Groundnut curd.
1/4 Coconut (grated well).
2 Onions (steamed and ground).
Curry leaves (roughly ground).
Dhania chilly powder.
Method :
Boil 4 cups of water with Haldi, Red Chilly, Salt, Dhania powder. Add ground Onions. Allow to boil.
Mix in the Coconut - Curry leaves mixture.
Add the Groundnut curd or Paneer (after churning well). Salt to taste. While serving pour gravy on
Koftas. Serve with steamed corn and Carrots.
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