Sathu Mavu / Health mix

Health mix :

The healthy mix is suitable for all age group to consume as porridge, puttu or in the Malt form to have an energetic hours day long.

Most of the ingredients are in the same measurement except, Badam, cashew, dry ginger, and cardamom. according to your choice, you can choose ingredients from below and skip which you do not prefer. This is Infant to Adult recipe. Homemade is always best when we compare with store-bought foodstuff. More hygienic, quality and quantity.


Saamai / Little millet – 1 cup

Broken wheat / whole wheat – 1 cup

Hand pounded rice / Kaikuthal arisi – 1 cup

Red rice / Sivappu arisi or Kavuni arisi – 1 cup

Finger millet / Ragi – 1 cup

Pearl millet / Bajra /Kambu – 1 cup

Red Sorghum / Sivappu Chollam / Lal Jowar – 1 cup

Foxtail millet / Thinai – 1 cup

Green gram / Pachai payiru – 1 cup

Sago / Sabudhana – 1 cup

Roasted gram dal / Pottu kadalai – 1 cup

Irungu chollam – 1 cup

Barley rice – 1 cup

Brown channa / Kondakadalai – 1 cup

Nendran Banana powder – 1 cup

Horse gram / Kollu – 1/2 cup

Ground nut-1/2 cup

Flax seed / Aazhi vidhai – 1/2 cup

Bamboo rice / Moongil arisi – 1/2 cup

Badam / Almonds – 1/2 cup

Cashews – 1/2 cup

Dry Ginger / Sukku – 2 inches

Ingredients-chart9 health-mix-250x250



Dry roast all the above ingredients one by one (separately),

Spread the roasted ingredients on a clean cloth. When it reaches room temperature.

When it reaches room temperature, grind it in the mill to a smooth flour.

Store it in a clean container this can be used or 5 to 7 months.

Porridge, puttu, sathumavu, and idiyappam can be made by using this health mix.


Summer special food

Summer Special Food:

Food causes the main change in our activity during this hot summer, happens to be tired  and exhausted, How to manage this? This can be simply managed with mild and coolant food, more intake of water, butter milk, tender coconut water, and lemon juice  help us in a great deal. This will assist us to be energetic and active the day long.

Suggested food variety : Mild food like dal, Koottu, salads, Soups steamed vegetables, and curd rice are good.

Do not eat fried or spicy food which makes you thirsty after food.

Some ideas and recipe link  given below,

Rib Guard pal koottu:

Paal koottu

Curd rice:

Curd rice

Killu Vathal / Vadagam:


Kuzh vathal

Keerai Koottu:

Keerai Koottu

Vegetable Raitha :


Banana flower Koottu:

Mor Kuzhambu:

வெண்டைக்காய் மோர் குழம்பு / Ladies finger curd curry

Goose berry Rasam:

Nellikkai Rasam / Gooseber

Gooseberry Thokku:

Gooseberry pickle

Broccoli Soup:


Cauliflower Soup:



Mango,Peanut Salad

Mango,Peanut Salad: 

This mouth-watering salad can be eaten as snack time munch. Colourful and tongue tickling taste of this salad will be enjoyed by children.



Mango-1 small

Peanut boiled- 1 cup

Onion 1 chopped

Cucumber-1 long


Green chillies or sauce few drops

Salt-1/4 tsp

Healthy salad with firm mango, fresh tomato, boiled peanuts, and cucumber, onion is optional, preparation method is very simple. Boil ground nut or corn  as you prefer, wash and cube cut all vegetables, sprinkle some salt and add few drops of  green chilli sauce, garnish with finely chopped coriander leaves.

Mouth-watering salad can be eaten as snack time munch.


Gooseberry / Amla powder

Gooseberry / Amla powder:

Gooseberry provides remedies for many diseases, so it is widely used in Ayurvedic treatment. Gooseberry is very rich in Vitamin C, and contains many minerals and vitamins like Calcium, Phosphorus, Iron, Carotene and Vitamin B Complex. Amla is also a powerful antioxidant agent.

The health benefits of Indian Gooseberry, also known as Amla, can be partially attributed to its high vitamin-C content. Amla enhances food absorption, balances stomach acid, fortifies the liver, nourishes the brain and mental functioning, supports the heart, strengthens the lungs, regulates elimination of free radicals, enhances fertility, helps the urinary system, increases skin health, promotes healthier hair, acts as a body coolant, flushes out toxins, increases vitality, strengthens eyes, improves muscle tone and, acts as an antioxidant.

However, people hesitate to have it fresh as such because of its sour and  slightly bitter taste. This wonderful recipe can be consumed as such without any loss of its nutrients and minerals.

Gooseberry / Amla powder
Gooseberry / Amla powder


Gooseberry -100 gms


Pepper corns-5

Cumin seeds-1/2 tsp

Salt-1/2 tsp


Wash and wipe gooseberries, deseed them cut into small wedges.

Add all other ingredients along with gooseberry wedges and grind to a coarse powder.

Gooseberry / Amla powder
Gooseberry / Amla powder

This can be mixed with thick yoghurt before serving, delicious and yummy gooseberry raitha is ready to serve fresh  with roti.

The other way is to dry these coarse powder and store it for months.

This can be used for digestion and freshener after a meal.




Navarathri Sundal

Navarathri Sundal:

Dushera is a festival celebrated for 10 days by performing pooja to goddess Durga, Lakshmi and Saraswathi. During these days, we chant mantras to bring the divine and positive energy in and around us. We make the different type of Sundal on these nine days as Neivedhyam to please the goddess.

Here we have the variety of nine type Sundal to celebrate this wonderful Navarathri: 

Some interesting ideas to get rid of boredom to consume sundal on everyday basis. Add flavours like ginger and pepper, Grated carrot and coconut, Curry leaves and Coriander leaves, Green or Red chilli, squeeze few drops of lemon to enhance the flavour. These may highly help in digestion also. Flavour and aroma can be changed according to your preference.

Follow  the recipe accordingly.


Channa-1 cup

Salt-1/2  tsp

Ginger grated 1/2 tsp

Coconut-1 tbsp

Green or Red chilli-2 nos

Curry leaves-1 twig

For Tempering:

Oil -1 tsp

Mustard seeds – 1 sp

Urad dal1/2 tsp

Method :

Soak black channa for at least 4 to 5 hours.

Pressure cook for 3 whistles.

Season it with the above-given ingredients, Red chilli, add curry leaves and grated ginger saute well.

Add boiled channa and Salt mix well add grated coconut transfer to a bowl.

1.Black channa Sundal   –  6 hours soaked to cook


2.White channa (Kabul) Sundal   – 6 hours soaked to cook

Flavour: Salt, dry red chilli, chopped mango slices few and, grated coconut.

Aroma : Roasted cumin seeds, and curry leaves.

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3.Green gram Sundal  –   1 hours soaked to cook

1 hour soaked to cook

Flavour: Salt, green chilli. grated coconut

Aroma: Grated ginger, curry leaves and pepper powder.

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4.Chickpea Sundal   –       1 hour soaked to cook

Flavour: Salt, green chilli. grated coconut

Aroma: Grated ginger, curry leaves and pepper powder.


5.Navadhanya Sundal  –  6 hours soaked to cook

Flavour: Salt, green chilli, lemon drops and grated coconut

Aroma: Grated ginger, curry leaves.and pepper powder.


5.Groundnut  Sundal –    6 hours soaked to pressure cook for two whistles.

Flavour: Salt, dry red chilli, chopped mango slices few and grated carrot, grated coconut.

Aroma: Roasted cumin seeds, and curry leaves.



7.Green peas Sundal –     6 hours soaked to cook

Pressure cooked for 4 whistles sprinkle some salt, chilli flakes and sukku podi (dry ginger powder), seasoned to enhance the flavour and aroma.


8.Mixed sprout Sundal  –   Sprouted to cook

        Click for recipe link –

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9.Urad dal Sundal    –    Golden brown roasted to pressure cook and season it.

Add salt, chilli flakes and Hing (asafoetida) for flavour, grated coconut.

Aroma: Dry ginger, cumin seeds roasted, and curry leaves

We can make Horse gram Sundal also in the same way.

 Cook horse gram with required salt in a pressure cooker.

 Heat oil in a pan; add mustard, cumin, black gram and let it splutter; add curry leaves, green chilies and saute.
 Add cooked horse gram and saute for 3 – 5 minutes.
 At last, add coconut and remove from heat.
 Tasty healthy horse gram Sundal is ready. Sprouted horse gram can also be used. The water drained from horse gram can be used to prepare Rasam.

Murungakeerai thovattal

Murungakeerai thovattal :

If you have a drumstick plant on your garden that symbolizes, you have a doctor at home. It is the best medicine for most of the common diseases and it is the most recommended spinach variety for all the age groups.Iron rich drumstick leaves are used in cooking versatile recipes.

From the bottom of the plant to the end of the plant, every part is used for many medicinal purposes. The root, stem, branches, flowers, gum on the surface of the branches, vegetable and leaves are the raw materials for many medicines.

Murangakeerai thovattal
Murangakeerai thovattal


Drumstick leaves-3 cups firmly packed

Shallots-1/2 cup chopped

Toor dal -1/2 cup or Moong dal as you prefer.(partially cooked)

Salt-1 tsp

Coconut grated-1/4 cup

To temper:

Oil- 2 tsp

Mustard seeds-1 tsp

cumin seeds-1/4 tsp

Red chilli-3 nos

Method to follow:

1. Remove leaves from stalk, collect only leaves wash and drain water,Boil dal for 2 whistle (partially cooked).


2. Heat pan temper with above mentioned ingredients.


3. Add chopped shallots saute for a while, add greens to it.




4. Add 1/2 cup of water close and cook till it gets soft.Now add  salt and cooked dal stir for 3 minutes in low flame, finally add grated coconut stir well and transfer to serving bowl.


5. Healthy, iron rich drumstick thovattal is ready to serve with rice and sambar.


Varagu rice kozhukkattai

Varagu rice kozhukkattai:

Millets are becoming trendy food and wholesome nutritious to all age category, nourishing dishes are prepared with millets.

Millet provides a host of nutrients, has a sweet nutty flavour, and is considered to be one of the most digestible and non-allergenic grains .

Kodo millet(vara gari si) kozhukkattai is very palatable and soft when compared with other varieties of kolukkattai. Excellent breakfast or dinner with poondu (garlic) chutney.

Kodo millet can be used in the place of  raw rice in all dishes alternatively, the taste will be better when compared with rice.


Varagu rice kozhukkattai
Varagu rice kozhukkattai

Benefits of millets and Kodo millet:

All millet varieties show high antioxidant activity. Millet is gluten-free and non-allergenic. A great grain for sensitive individuals.

Millet’s high protein content (15 percent) makes is a substantial addition to a vegetarian diet.Millet gets digested easily.

Kodo millet is known as varagu in Tamil. Its basically a digestion-friendly millet.It is rich in phytochemicals, that helps in reduction of cancer risks.It helps to reduce the body weight which is most needed for obese people.

It helps to overcome irregular period problems in women.It helps to reduce knee & joint pains.Also, it is good for diabetic people .

It reduces nervous disorders, especially in eyes.


Varagu rice (kodo millet)-1 cup


green chilli-3 nos

curry leaves-2 twig

Coconut grated-1/4 of a coconut

Moong dal-1 tbsp  (optional)

Salt-3/4 tsp

To temper:

Oil-1 tbsp

Mustard seed-1 tsp

Urad dal-1 tsp

Cumin seed-1/2 tsp


1.Wash, drain water completely and coarse grind Kodo millet in a mixer for a minute or two, no need to soak (be careful,do not grind to a smooth paste which makes the kozhukkattai hard and sticky)

2.Half cook moong dal.

3.Chop Onion,curry leaves and green chillies.

4.In a thick bottom vessel add 3 cups of water, allow it to boil in high flame,add coarse ground kodo millet,reduce flame and cook soft by stirring occasionally (to make balls consistency).


5.Heat pan pour oil and temper with the above mentioned “To temper” ingredients, add chopped onion,green chilli and curry leaves, saute for 2 to 3 minutes in the low flame you will get the wonderful aroma, now add grated coconut and stir well switch of the flame.

6.Take a wide bowl add cooked Kodo millet,cooked dal and sauteed ingredients, add salt to mix it so as to coagulate well.



7.Make it into lemon sized balls, steam it in an idly pot or in a steamer for 5 minutes. All the ingredients added are pre-cooked so 5 minutes steaming is sufficient

8. Serve with red chilli  chutney or garlic chutney.