Drumstick Perattal

Drumstick (Murungakaai)Peratal:

We are really gifted with this wonderful iron rich vegetable, we can find abundant of drumstick in the markets during this season. Consuming seasonal vegetables is a clever idea to maintain our health. The tree full of green, long drumstick is an eye catching view in this season.

Normal we have some hesitation to have Drumstick in our lunch box, because of its hard skin, children also will not know how to eat carefully.

In this yummy dish we boil and remove the skin, we are using the pulp present inside the drumstick which will be tastier.

Delicious Drumstick perattal can be served with plain cooked rice and ghee, side dish for roti and can be used as stuffing in Masala dosa.

Know some health benefits of Drumstick, before you consume,

  • It is a rich source of highly digestive proteins, calcium, iron, Vitamin C, and carotenoids.
  • Drumstick soup helps to control any kind of chest congestion, coughs and sore throats.
  • Juice extracted from drum stick leaves, when mixed with milk and offered to children will greatly help to strengthen their bones as it is said to be a great source of Calcium.
  • Drumstick leaves juice gives a good glow to your skin and face also drumstick is said to be a great blood purifier.
  • Drumstick leaves are used to treat many problems such as the wheezing of asthma, bronchitis, and tuberculosis.
  • Soup made with drumstick leaves and flowers are highly beneficial in preventing infections such as throat, chest and skin.
  • Drumstick-leaf juice is also very beneficial for pregnant women as it can help them to overcome sluggishness of the uterus, ease delivery, and reduce post-delivery complications.
  • Inhaling steam of water in which drumsticks have been boiled helps to control asthma and other lung problems.
  • Because of the high calcium, iron, and vitamins, drumstick leaves can be used as a wonderful tonic for infants, growing kids and teens to promote strong and healthy bones.
  • Pregnant women should often eat drumsticks as it helps to ease any kind of pre and post-delivery complication.
Drumstick Perattal
Drumstick Perattal

Ingredients

Drumstick-5 to 7

Onion(shallots)-1/2 cup 10 to 15

Garlic cloves-4 chopped

Tomato- 1 small

Curry leaves

Salt-1/2 tsp

Chilli powder-1/4 tsp

Pepper -1/4 tsp

Turmeric powder a pinch

To Temper:

Oil-1 tbsp

Mustard seeds-1/2 tsp

Cumin seeds few

Assafoetida

Method to prepare:

Clean and cut Drumstick into long pieces, boil until soft for 3 whistles approximately.

When the boiled drumstick comes to the normal temperature, open peel by holding one end of the boiled piece with a fork and take gently the soft pulp with the spoon.Collect the pulp and keep ready for perattal.

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Heat oil season it with the above-mentioned ingredients.

Add, chopped onion and garlic saute until golden brown.

Add chopped curry leaves, tomato, turmeric powder, salt, and chilli powder saute till the tomato leaves its skin. (Gram masala also can be added if preferred)

Add the drumstick pulp finally and saute for 3 minutes in a medium flame.

Delicious Drumstick perattal is ready to serve with plain cooked rice and ghee, roti and can be used for Masala dosa stuffing.

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Ladies finger Vathal

Ladies finger vathal,
Vendakkai Vathal:

we know that ladies finger has a lot of medicinal values, even though most of us avoid ladies finger because of its gluey nature, here is a wonderful idea to consume ladies finger as we like.

1. High fibre content:

The dietary fibre content of an Okra/lady finger is known to be high and hence many health specialists recommend it for digestive benefits. The fibres aid the process of digestion in the body by facilitating proper bowel movement.

2. Diabetes:

Okra is known to aid in the prevention of diabetes. It is rich in Fibre which helps in the prevention of this disease.

3. Good folates content:

Folates present in Okra reduce the neural tube defects in a newborn baby. So it is highly recommended for women during pre conception period or pregnancy.

4. Vitamin K benefits:

Vitamin K is a co-factor in blood-clotting process and also plays a major role in strengthening the bones in our body.

5. Asthma:

Asthma can also be treated by including Okra/ lady fingers in your meals. People diagnosed with asthma are strongly suggested to consume Okra.

6. Constipation:

Facilitating proper absorption of water, Okra/ lady finger vegetable ensures free motion disposal by the body and hence prevents constipation.

7. Sun stroke:

Okra helps prevent sun strokes.

8. Colon cancer:

It is believed that all diseases begin in the colon; Adding Okra to your meals ensures prevention of colon cancer and related diseases to a great extent

9. Obesity:

With regular usage of Okra, in either raw or cooked form, you can avoid obesity to a great extent. Obesity is not necessarily due to consumption of fatty and calorific foods but also due to lack of nutrients.

10. Cholesterol:

This vegetable ensures lesser absorption of cholesterol preventing heart diseases and ailments occurring due to cholesterol in the blood. Cholesterol is a dominant content in the body that triggers obesity and heart diseases.

Now that we got the health benefits of okra covered, let us move on to the rest.

Skin Benefits of Okra

11. Dietary fibre for healthy skin – Okra comes with a lot of dietary fibre. It is also high in metabolism, and thus keeps the digestion problem away. Proper digestion reflects through a healthy-looking skin.

12. Vitamin C for younger skin – Vitamin C found in okra actually helps maintain a younger looking skin. It aids in repairing body tissues. This in turn, helps keep your skin younger and also makes it look more vibrant.

13. Prevents skin pigmentation – The nutrients found in okra actually helps to prevent skin pigmentation. It is useful for rejuvenating your skin and repairing damages.

Hair Benefits of Okra

14. Bouncy hair – If you are tired of your distressed hair, try using Okra to get that bounce back. Boil okra with some water and the transparent mucilage that you get can be used to get your bouncy hair back.

15. Hair conditioner – The same mucilage can be used as hair conditioner. Wash your hair and squeeze out excess water. Massage the watery mucilage through your hair and rinse thoroughly with water.

16. Scalp moisturiser – Okra is an excellent moisturizer for your dry and itchy scalp. It leaves your hair feeling soft and isn’t harmful like other cosmetics available in the market. It is great for people with unruly, curly and lifeless hair.

17. Fights dandruff – Okra improves the overall scalp condition and fights dandruff. It moisturizes your scalp and keeps dandruff away.

18. Shiny hair – Okra, when used as a hair rinse, gives great shine to your hair. You can give your regular conditioner a miss once in a while and take care of your hair the natural way.

Apart from the above-mentioned benefits, Okra is also good for:

  1. Improving immunity
  2. Improving eyesight
  3. Weight loss
  4. Preventing constipation
  5. Avoiding anaemia
  6. Preventing diabetes

Pick matured Ladiesfinger wash and wipe with a clean cotton cloth.

Cut into 1/2inch  pieces, dry under the fan or the sun leave it spread for a day.

Next day,  in a bowl, take 1 cup of curd, approximately 100 ml, add salt, chilli powder, turmeric powder mix well.

Now add cut ladies finger pieces mix such that to get coated well.

Spread this in a cloth or wide sheet dry under direct sunlight.

Repeat this process until the vegetables get dried completely.

Store it in a container.

This can be shallow fried, serve as fried side dish or powder this and mix with cooked rice and ghee or oil.

Urad Dal Curry

Urad Dal Curry: 

We have versatile recipes of dal curry which gives great combination with Roti/ Chappathi varieties. This Urad dal curry is one among such delicious curries. Roti is the staple food in many parts of India, to avoid the boredom situation of having this roti we make innumerable side dishes, with different flavour and aroma to grab the interest on every meal. This Urad dal with banana flavoured roti gives amazing health benefits and delicious taste.

Urad Dal
Urad Dal

Ingredients to prepare:

Urad dal 1 cup

Onion-1 big

Tomato-1 big

Green chillies-4

Red chilli powder-1/2 tsp

Salt-1 tsp

Turmeric powder-1/4 tsp

Coriander leaves chopped 1 tbsp

Curry leaves – few

To Temper:

Oil-3 tsp

Mustard seeds-1 tsp

Dry red chilli-1

Asafoetida (Hing)- 1/4 tsp

Cumin seeds-1/2 tsp

Method to prepare:

1. Dry roast urad dal to golden brown, this helps to avoid sticky (gluey)nature of Urad dal, chop the onion, green chillies, and tomato.

2.  Add  turmeric powder and 1 1/2 cup of water and pressure cook for 4 to 5 whistle .

3. when the steam reduced to normal temperature, mash it to a smooth consistency.

4. Heat pan with the oil and season with the “To Temper” ingredients mentioned above.

5. Add chopped Onion, green chillies and saute for a minute or two, now add Tomato and curry leaves, saute till it leaves its skin.

6.Finally add mashed Urad dal, chilli powder, and salt, allow it to boil for 3 minutes in medium flame.

7. Garnish with freshly chopped Coriander leaves and serve with banana flavoured roti.

 

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Bitter Gourd Golden Fry / Chips

Bitter Gourd Golden Fry / Chips:

The name is enough to make kids run away,  I am sure there are still some people who hate this vegetable. This type of fried recipes will grab their attention, it is really awesome to match with plain cooked rice and sambar. My mother used to crush this fried bitter gourd and simply mix with rice and eat this is very good for diabetics. This can be stored for 3 to 4 days in a container.  Complete taste of bitter gourd can be enjoyed from this bitter gourd fry. It is must to take once in a week for healthy living.

Health Benefits:

It has lots of benefits, like intestinal health and helps get rid of nematode worms. It is so good for diabetic patients, does not cure diabetes but it helps lower the sugar level. This healthy vegetable has beauty benefits too. Bitter melon is invariably good for your skin. It helps gets rid of acne and gives you a flawless complexion. There are several other health benefits of bitter gourd-like weight loss and beauty care. It contains a laxative property.

Ingredients:

Bitter gourd-250 gms

Buttermilk or sour curd-1/4 cup this helps to reduce the bitterness of the vegetable

Salt-1/2 tsp

Turmeric powder-1/2 tsp

Rice flour-2 tsp

Method:

Wash and slice bitter gourd, deseed it.

Sprinkle some buttermilk, add salt, turmeric powder, and rice flour mix it well to marinate for 20 minutes.

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Heat oil and squeeze and drop a few slices carefully into the hot oil.

Stir occasionally, drain and remove from oil once the sizzling sound reduces.

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This can be fried golden crispy or partially cooked shallow fry.

Golden fry:

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Partially cooked, shallow fry:

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Fried chutney

Fried chutney:

Normally, in the southern part of  India, we have Idli, dosa as a staple food to consume every day. Different type of side dishes from our repertoire makes this an  interesting dish to serve relishable. In such case, we have innumerable chutneys, here fried chutney from our repertoire. We saute 2 sets of ingredients and grind all together to a coarse chutney. Wonderful aroma and yummy taste will trigger your appetite.

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Ingredient- set 1 

Mustard seeds-1 tsp

Urad dal 1 1/2 tsp

Channa dal-1 1/2 tsp

Dry red chilli-4

Assafoetida-1/2 tsp

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Ingredients- set 2

Onion chopped-1

Tomato chopped-1

Curry leaves-fist full

Coconut-3 tbsp

Tamarind and Salt to taste

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Method:

1. Heat pan with two teaspoons of oil, add channa dal first, in a sec add urad dal and other ingredients from the set  -1, fry golden yellow.

2. Now add Ingredient from the set -2, Chopped onion and curry leaves, saute for a while and add rest of the ingredients, saute all together.

3. Allow it to cool, add salt and grind to a coarse chutney. Serve with Idli, Dosa or Appam.

 

 

 

Beans Thovattal / Stir fry

Beans Thovattal / Stir fry:

South Indian traditional meal consists of plain cooked rice, sambar, rasam with the repertoire of vegetables which includes a mild and spicy combination of vegetables.One of such vegetable is mild flavoured beans thovattal, or stir fry with dal and coconut.

Beans Thovattal / Stir fry
Beans Thovattal / Stir fry

Ingredients:

Beans-200 gms

Onion-1 peeled and chopped

Curry leaves-1 twig

Toor dal boiled-1/2 cup

salt-1/4 tsp

To Temper:

Oil-3 tsp

Mustard seeds-1/2 tsp

Urad dal – 1/2 tsp

Red chilli-2 nos

Method to prepare:

Boil Toor dal with little turmeric powder to 3/4 th boiled not fully mashed, it should be in blooming stage.

Wash and remove strings on either side of beans cut into very small pieces.

Peel and chop onion.

Heat pan with oil and temper with the above mentioned “To Temper” ingredients.

Add chopped onion, saute for a while, add chopped beans and saute until it gets cooked partially. sprinkle some water if needs.

Add salt and boiled toor dal stir for a minute or two.

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Finally, add grated coconut, mix and serve with plain cooked rice and sambar.

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Potato Subji

Potato / Subji:

Versatile recipes can be prepared with Potatoes. Potato as the main dish, as a base, as a thickening agent and also kids favourable chips varieties and much more can be made with this wonderful stem variety.

Health Benefits

Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. 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 an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.

If only for its high concentration of vitamin B6—1 medium potato contains over one-half of a milligram of this important nutrient—the potato earns high marks as a health-promoting food.

Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48

Our food ranking system qualified potatoes as a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.

Building Your Cells

Blood-Pressure Lowering Potential

Brain Cell and Nervous System Activity

Cardiovascular Protection

Athletic Performance

Here is the recipe with boiled Potatoes as a side dish for our staple food roti or chappati.

Potato Subji
Potato Subji

Ingredients:

Potato -1/2 kilo boiled and skin peeled

Onion- 1 large sliced

Tomato -1 large sliced

Ginger garlic paste-2 tsp

Green chillies-4 to 5

Coriander leaves – 2 tbsp chopped

To Temper:

Oil-1 tbsp

Mustard seeds-1/2 tsp

Cmin seeds-1/4 tsp

Channa dal- 1 tbsp

Urad dal-1/2 tsp

Curry leaves-2 twigs

Method in detail:

Wash potatoes pressure cook for 2 to 3 whistles. When the potatoes are warm, Peel its skin and mash it roughly( crumble it).

Wash and cut tomato and green chillies, peel and chop onion keep aside ready to cook.

Heat pan and season it with mustard and cumin seeds, add curry leaves.

Add ginger garlic paste, saute for a while now add chopped onion, satue till it turns slightly brown.

Add cut tomato and green chillies, saute it again for a minute or two.

Add  turmeric powder and salt to taste, then a cup of water, allow it to boil for 5 minutes in medium flame.

Now it is time to add the roughly mashed potatoes to the mixture.

Let it boil for 3 more minutes finally, add chopped coriander and serve with puri or Roti.

Delicious colourful Potato Subji is ready to serve.

Note:

Consistency should be neither very thick nor very liquid. Semi liquid consistency is fine.

Cashew can be added while tempering to add more taste and crunchiness.

Chopped ginger can be replaced for ginger garlic paste.