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Green Juices :
1. Nightshade Juice :
Take 10 - 15 leaves of Nightshade or Manathakkali (in Tamil)
Crush the leaves or blend them in a blender
Add required quantity of water and stir well
Take a sip and keep the juice in mouth until it is in sync with body temperature before you swallow it
Salads
Tips for better Salads:
Wash the vegetables thoroughly clean ensuring there is no mud or dirt and dry them using a cloth
In case, they are not organic, soak them in water for at least 30 minutes before usage
Choose coconuts that are soft, crunchy and with the least amount of oil. Prefer the ones with a white
outer shell over the brown shelled ones
Use Country Tomatoes
Use Country Coriander leaves that are small but very aromatic and tasty to eat raw
Do not peel the outer skin of the Carrots.
Choose fresh tender lettuce
1. Cucumber Sticks and Dip
Cut the cucumbers into long vertical sticks
Dip Recipe:
Grind tomatoes and coconut into fine paste
Chop the coriander leaves finely and garnish the dip
Cooked Meals
Note:
● All the sauting are done without any single drop of oil
● Keerai is tamil word for green leafy vegetables
Batter Preparation:
Soak the parboiled brown rice in water for 6 - 8 hours
Soak the fenugreek seeds for 6 hours
Grind the soaked brown rice by adding required quantity of water to idli batter consistency. Use a mixie,
blender or grinder
Cut the ladies finger and grind them along with the soaked fenugreek seeds to a paste by adding little
water
Mix this paste to the brown rice batter and let it set for 4 hours
Preparing the Idlis
2. Satvic Sambar
Cut the pumpkin and potato to large cubes
Cook the pumpkin and potato with skin well
Cool this and grind them to a paste using a blender or mixie
Cut tomatoes to small pieces and saute them on a pan and keep this aside
Cut the sambar vegetables turnip and brinjal to pieces. You may change these vegetables to the ones of
your choice
In a pan, add water, sambar powder and bring the sambar vegetables to cook
Add the tomatoes and the ground paste
Add little water for consistency as needed and let it come to a boil
Add little curry leaves or coriander leaves for garnish
Turn off the stove
Add required quantity of rocksalt
Grind coconut to a paste and extract milk and add to the sambar
It is assumed that the quantity of blacknight shade(manathakalli) leaves is taken after cleaning
Wash the leaves and cut them finely
Saute the leaves in a pan without using water or oil
Add small quantity of water if required for the greens to cook
Cook the green gram sprouts (One whistle in the pressure cooker or pan)
Cool the sprouts and blend it to a puree
Add this greengram puree to the cooked green leaves
Water may be added to get the desired thickness or consistency
Turn off the stove when there is a boil
Grind the coconut shreds, green chilli and cumin seeds to a paste
Add required quantity of the rock salt and the above paste .Serve when hot
Add 2.75 times the measure of water for one measure of the millet.
Note: Millet should be kept in sun or dry roasted before Cooking.
Add the water in a pan and boil it. Once the water is nicely boiled add the millet to it and cook well.
Meanwhile, cut the ginger and mango ginger into fine pieces and saute them in a separate pan with
little hot water
Add the vegetables in the pan for cooking except the capsicum
Add the capsicum to the pan when the other vegetables are three-fourths cooked
When the vegetables are well boiled add the cooked millet and mix well
Add curry leaves to the pan and mix it well with the vegetables
Turn off the stove and add the coriander leaves,salt and coconut shreds and mix them together gently
Choose coconut with the white shell which is more crunchy and tender
In case you require thick curd, use coconut meat instead of coconut shreds
Note: Alternatively you can cook this recipe with peanuts in place of Cowpea
10. Pongal
Cut the ashgourd to big pieces and cook it with the least water required.Cool and puree it and keep
aside.
Dry roast in a pan whole pepper, jerra and keep aside
Saute small pieces of ginger and keep aside
Cook the rice with 3 or 3.5 times of water. Cook the green grams separately. Once cooked, mix both
together
Alternatively, you can cook both together in a pressure cooker
To the rice and gram mix add ashgourd puree, pepper, jeera and the sauted ginger and mix well.
Switch off the flame and add salt and coconut paste.
11. Aviyal
For base cut the ashgourd to big pieces and cook it with the least water required.Cool the base
vegetable and puree it and keep it aside.
Cut all the other vegetables into equal pieces.
In a pan, add water, bring the vegetables to cook. Once the vegetable is well cooked add the puree along
with some curry leaves and mix well for next 2-3 minutes.
Switch off the flame and add salt, coconut, ginger, green chilli paste and mix well
For base:
Carrot 40 grams
Beans 50 grams
Potato 30 grams
Sprouted Channa or peanut 20 grams
Chop the vegetable into small piece. Pulse the vegetable before grinding it in mixie to make a
paste(without adding any water).
Use equal quantity of dough and the paste. Mix them together to make a soft dough without mixing any
water. (Note: Avoid using water. After assembling the dough if you feel the dough is very hard use water
drop by drop)
Make small ball from the dough
Roll the balls using some dry wheat flour to make round shape rotis.
Cook the rolled roti in heat and serve hot.
Ingredients Per Person :
Chopped vegetable- 100 grams (measured after removing skin)
Wheat flour - 100 grams
Chutneys:
1. Coconut chutney
Grind all the ingredients in mixie by slowing adding little water when needed.
2. Maili chutney
Grind all the ingredients in mixie by slowing adding little water when needed.
3. Capsicum chutney
Saute the capsicum in a pan till it becomes little soft.
Grind all the ingredients in mixie by slowing adding little water when needed.
Deserts
1. Sweet potato Kheer
Cut the sweet potato into pieces and cook it well.
Once it is cooked, mash it well and add a little water to make a puree
Add sugar powder and cardamon powder and mix well in the flame
Turn off the stove and add coconut milk. Stir well and serve