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Showing posts with label weight loss tips. Show all posts
Showing posts with label weight loss tips. Show all posts

Monday, January 16, 2017

Vegan Red Lentils Soup

Clear like the skies. Or a riot of happy colors like a garden at the peak of it's springtime glory. Or just another muddled up canvas. I like it when my food looks like a reflection of my thoughts rather than a figment of someone's imagination. Though it might sound somewhat like a narcissist, I like to relate to every meal that I am having. And for that one reason, I love cooking solely for myself. To please and pamper my senses. So, whether it is the play of colors or the assault of the aromas or even the final amalgamation of flavors, I can have it customized to the very last detail. But thankfully, those occasions (moods to be more precise) are rare and hence my family ends up enjoying all their favorite dishes on a regular basis.

Today happened to be one such day. With happy and cheerful thoughts playing on my mind, I wanted more colors on my plate. But at the same time, I needed to make up for the weekend indulgence. After a bowl of fruits for breakfast, lunch had to be something more substantial and yet low in calories. That is when I decided to go for this wholesome lentil soup with a smattering of vegetables like carrots, tomatoes and spinach. Bursting with flavors and packing in a whole day's worth of fiber, this is one must-try recipe for everyone and anyone who is trying to lose some weight without starving themselves.

Read on - 


















Preparation Time - 25 mins

Ingredients - 
  • 1 cup red lentils ( i used the one with the skin ) (masoor dal)
  • 1 large onion
  • 3-4 garlic cloves 
  • 1 cup of chopped carrots
  • 1 cup of chopped tomatoes
  • 1 cup of chopped spinach
  • 1/2 tsp pepper powder
  • 1/2 tsp cumin seeds
  • 1 tsp oil
  • salt to taste
  • lime juice as per taste

Preparation - Wash the soaked the lentils overnight. [ Skip this step if using the skinless variety ]

Peel and chop the garlic into tiny pieces.

Cooking - Heat the oil  in a pressure cooker. 

Add the cumin seeds and allow to splutter. Then add chopped onions, garlic and carrots. Fry till onion turns translucent,

Add the tomatoes and cook to a mushy state.

Finally add the washed lentils along with 2 cups of water. Add the salt and pepper. Cover with a lid and cook for 5-6 whistles. Keep aside till steam escapes.

Take half of the contents of the pressure cooker and blend into a puree. Add it back to the pressure cooker. 

Place the pressure cooker on the flame and add hot water to adjust the consistency of the soup. Throw in the finely chopped spinach and let it boil for 5-6 mins.

Serve hot with a dash of lime juice.


Friday, May 20, 2016

Vegan Mango Mousse

Everytime I visit one of those lavish spreads at any of the popular restaurants, the one regular fixture on the desserts menu is a mousse. But the one thing that stops me from digging into them is the humongous amount of calories contained in a tiny portion. Also, it doesn't help when I think about all the chemicals that go into it. Yes, that pretty looking cup/glass might very well contain gelatin, agar agar, artificial flavoring and a slew of chemicals that might have made their way into the whipping cream/heavy cream.

That's why I choose to go vegan whenever I have the craving for some nice wholesome mousse. Taking avocado as the base ingredient, I can add any fruit plup or cocoa powder for the flavoring . For sweetening the final product, raw honey works just as great. Ta-daaa. My delicious vegan mousse is ready.

Check out the easy-peasy recipe -


















Preparation Time - 10 mins

Ingredients -


  • 2 ripe avocados
  • pulp of two ripe mangoes
  • 2-3 tsp honey ( use a bit more if you want )
  • few drops of vanilla extract ( can be substituted with cardamom powder )

Preparation - Halve the avocados. Remove the stone and scoop out the flesh.

Throw into the blender jar. Add the mango pulp, few drops of vanilla extract and the honey. Buzz for a few seconds.

Pour into the serving cups. Pop into the fridge for 1-2 hours.

Garnish with small mango cubes. Serve chilled.


















Note - This mousse stay fresh fresh for upto 24 hours when kept in a airtight container in the fridge .


Tuesday, October 27, 2015

Sprouts and Cracked wheat Khichdi

While most of the folks are done with Navratri and the fasting that goes with the territory, it is just the beginning of the fasting season for the people of Odisha. As the holy month of Kartik has already started and Margasira is next in queue, quite a few Odia folks will be scouting for 'no onion-no garlic' recipes. Not that Odia cuisine lacks such dishes, there are more then enough to last through these two months, but sometimes a little change is very much welcome.

This simple recipe is actually inspired by the 'Kanika', an aromatic and mildly sweetened rice preparation. I have given it a really healthy makeover by substituting the rice with cracked wheat or daliya and adding the goodness of sprouted lentils. It turned out to be a winner in all aspects and I enjoy this for lunch with a glass of spiced buttermilk.

Read on for the recipe -








Preparation Time - 15 mins

Ingredients -

  • 1/4 cup daliya
  • 1 cup sprouted lentils ( i mix green moong and kala channa)
  • 1/3 tsp cumin seeds
  • 1 dry red chili
  • 1/2 tsp ghee
  • 1 inch cinnamon
  • 1 green cardamom
  • 2 cloves
  • 6-7 peppercorns
  • 12-14 rasisins
  • salt to taste
  • pinch of turmeric

Cooking - Dry roast the daliya till it gives off a mild fragrance and turns brown by a few shades. Keep aside.

Heat the ghee in a pressure cooker. Add the red chili, cumin and spices. Roast till fragrant. Throw in the raisins and saute for 10 seconds.

Wash the sprouts and the daliya. Add to the cooker.

Add about  1 1/2 to 2 cups water, the turmeric, salt to taste and close the lid. Cook for 3-4 whistles on medium flame.

Keep aside till steam escapes. Open the lid and cook uncovered for a few minutes if it is too watery.

Serve warm with buttermilk


Wednesday, July 29, 2015

Masoor Dal ka shorba (Red Lentil Soup)

Lentil soups are much more filling and nutritious (protein rich) as compared to the vegetable variants. Hence, they are indispensable when one is trying to lose weight or maintain proper blood sugar levels as in the case of diabetics. One can use the regular dals like moong dal, toor dal and masoor dal for preparing a wholesome and richly flavored soup.

But Masoor dal ka shorba happens to be the current favorite. Read on for the recipe -


















Preparation Time - 20-25 mins


Ingredients -


  • 4 tbsp Masoor dal (red lentil)
  • 1 medium sized onion
  • 1 large tomato
  • 2 dry red chilis
  • 1/2 tsp cumin
  • 2-3 cloves
  • 1 inch cinnamon
  • 1 bay leaf
  • 7-8 black pepper
  • 2 tsp oil
  • salt to taste
  • a pinch of turmeric

Preparation - Wash and soak the dal for 2-3 hours.

Chop the onion and tomato into medium sized pieces.

Cooking - Heat the oil in a pressure cooker. Throw in the broken chilis and spices. Fry till fragrant.

Add the onions and tomatoes. Stir fry for 3-4 mins.

Add the dal along with 3 cups water and turmeric . Close lid and cook for 4-5 whistles.

Keep aside till steam escapes. Open the lid and use a hand blender to churn up the contents of the pressure cooker. (Be careful as the hot liquid might spill and burn one's hands)

Strain into a saucepan. Adjust the consistency and add salt. Bring to boil and let it simmer for 2-3 mins.

Pour into soup bowls and serve immediately.




Tuesday, July 28, 2015

Tamatar aur Dhaniya ka Shorba

It is quite chilly these days and I am constantly in search of something warm to sip on. After endless cups of tea, masala chai, green tea and coffee, I realize that I still need something more and in greater quantity. And the first thing that comes to my mind is a humongous bowl of steaming soup. Whether homemade or straight from a packet, I love my soup when I am on a diet or whenever the mercury takes a drop. And that kind of translates into every other day as it is 'de rigueur' given the fashionably thin folks of Bangalore and the balmy weather of this city.

This is my current favorite and I keep making it at home or ordering it at restaurants. As is the custom at my home (however silly it may sound), it must be done to death before I move on to the next 'Big' thing.

Read on for the recipe -

















Preparation Time - 20 mins

Ingredients -


  • 5-6 medium sized tomatoes
  • 4-5 tbsp chopped coriander stems
  • 1/2 tsp cumin seeds
  • 1-2 dry red chili
  • 1 bay leaf
  • 2-3 cloves
  • 1 inch cinnamon stick
  • 9-10 peppercorns
  • 1 1/2 tsp oil
  • 2 tsp freshly chopped cilantro
  • freshly ground pepper for garnishing
  • 1 tsp sugar (optional)
  • salt to taste


Preparation - Chop the tomatoes into small pieces.

Thoroughly clean the coriander stems to remove any sand or mud .

Cooking - Heat the oil in a pressure cooker. Add the red chili, bay leaf, cloves, peppercorns and cinnamon. Saute for 20 seconds before throwing in the coriander stems. Fry for a minute before adding the tomato pieces.

Add 3-4 cups water and salt to taste. Close lid and cook for 3-4 whistles.

Allow steam to escape before opening the lid. Take a hand blender and puree the tomatoes.

Pass through a strainer.

Transfer to a saucepan and place on the flame. Add the sugar and adjust salt if needed. Bring to a boil.

Pour into bowls and garnish with cilantro and freshly ground pepper .

Serve immediately.

Wednesday, July 22, 2015

The 15 Minute Meal Series - Post 3

Continuing the 15 Minute Meal series that enables you to enjoy fresh home cooked food, I have put together another really easy to prepare meal consisting of flavoured rice (using brown rice), soya and kala channa subzi, karela ka bharta and a papad chura/salad .



































How to do this in 15 mins -

1. Overnight preparation -  Soak the kala channa for 8 hours minimum. Wash and cook with salt, turmeric and just enough water for 3-4 whistles.

Open the cooker once steam escapes. Transfer into a food grade plastic container and refrigerate overnight.

Take one bitter gourd and 2 medium sized potatoes. Wash and cook together in a pressure cooker with just enough water for 3 whistles.

Open the cooker once steam escapes. Transfer into a food grade plastic container and refrigerate overnight.

Additionally, one can also peel the garlic and chop the onions, cilantro and green chilis.

Soak the brown rice overnight.

2. Making the kala channa and soya subzi - Put the soya chunks into boiling water for 5 mins.

Heat 1-2 tsp oil in a wok. Add jeera and green chili tempering. Add chopped onions followed by GG paste. Fry for 2 mins.

Drain the soya chunks and wash 2-3 times with fresh water. Squeeze out water before adding to the wok. Fry for 2 mins

Add chopped tomato, red chili powder, garam masala and cook for another 2-3 mins. Add the boiled channa along with the boiled potato (peeled and cubed). Cook for 2 mins.

Transfer to a pressure cooker along with 1 1/2 cups hot water. Adjust salt. Close lid and cook for 2 whistles on high.

3. Cooking rice - Heat a oil in a cooker. Add 1-2 green chilis, 1/2 tsp mustard seeds, 1/4 tsp cumin seeds and 2 garlic cloves. After 30 secs, add about 2-3 tbsp chopped coriander stems and saute for a min or two. Add the washed brown rice and water. Sprinkle some grated mango ginger on top. Close lid and cook for 2 whistles.

4. Kareley ka Bharta - Take the bitter gourd, remove the seeds and mash it. Add the boiled potato to it, add chopped green chili, salt, a bit of mustard oil and cilantro. Mash together.

Heat 1/2 tsp oil in a tadka pan. Add some pancha phutana (panch phoran) and 1 broken red chili. Once it gets spluttering, add some chopped onion and crushed garlic. Fry for 1 minute before pouring it over the mashed bittergourd and potato. Mix together.

5. Papad ka chura - Roast a papad on flame. Crumble and add some amchur, red chili powder, chopped onion and cilantro. Toss together. If you like, add some thinly sliced cucumber and tomato to it.


Chef's Tip - Start with the rice and the kala channa and soya subzi. Once the rice cooking is underway and the tomatoes are still being cooked, utilize this time to prepare the bharta. By the time the subzi goes into the cooker, the rice will be done and you can prepare the tempering for the bharta. Roast the papad just before serving the meal.

Wednesday, July 8, 2015

Dal and Palak Soup

Heart warming and healthy, soups are the way to go whether you are following a weight loss regimen or suffering from any malady. Sometimes, it can be just the balmy weather conditions that attract one to a glorious bowlful. And this is one of the easiest soups that I have ever come across.

Read on for the recipe -


















Preparation Time - 15 mins


Ingredients -


  • a fistful of yellow lentils / toor dal
  • 1/2 cup shredded baby spinach
  • 2-3 tsp carrot juliennes (optional)
  • 1 tsp ginger juliennes
  • a dash of pepper
  • salt to taste

Preparation - Wash the baby spinach, drain and keep aside.

Cooking - Wash the lentil and transfer to a pressure cooker with 1 1/2 cup water and a pinch of salt. Cook for 3 whistles. Keep aside till steam escapes.

Slightly mash the lentils. Transfer the contents into a saucepan. Add some more warm water to bring it to the desired consistency. Bring to a boil and adjust the salt.

Add the shredded spinach and carrot. Boil for 2-3 mins.

Sprinkle ground pepper and ginger juliennes just before turning off the flame.

Serve hot.




Monday, July 6, 2015

The 15 Minute Meal Series - Post 2

Continuing the 15 Minute Meal series that enables you to enjoy fresh home cooked food, I have put together another simple meal consisting of rice, toor dal, aloo palak, bitter gourd - raw banana tikkis and peanut vada . While the peanut vada was made as I was feeling indulgent, I would ideally substitute it with a kachumbar or a tomato-cucumber salad.


















Read on how this can be done in 15 mins -

1. Overnight preparation -  Take one bitter gourd, a raw banana and 2 medium sized potatoes. Wash and cook together in a pressure cooker with just enough water for 3 whistles.

Open the cooker once steam escapes. Transfer into a food grade plastic container and refrigerate overnight.

Wash the palak/spinach and chop it into medium sized pieces. Saute with a little oil, some chopped onion, 2-3 garlic flakes and 1-2 green chilis for 3-4 mins. Grind into a smooth paste once it cools down. Store overnight (can stay fresh upto 4-5 days).

Wash and soak the peanuts overnight.

Additionally, one can also peel the garlic and chop the onions, cilantro and green chilis.


2. Cooking rice and dal - One can cook the rice and dal together in the same pressure using a separator to save time or use two separate cookers. Additionally add some chopped onion, crushed garlic, a small piece of ginger, green chili, finely chopped tomato, 1-2 cloves, salt and turmeric to the dal while cooking.

Take the bitter gourd, remove the seeds and mash it. Add one of the boiled potatoes (peeled ofcourse) to it, add chopped green chili, onion, salt, a bit of mustard oil and cilantro. Mash together and shape into tikkis (flat discs) .

Strain the peanuts and transfer to a mixer jar. Add some chopped onion, 2-3 garlic flakes, coriander stems, green chili and salt. Buzz till you get a mixture that is coarse but can be molded.  Shape into flat discs.

3. Take a large skillet. Drizzle with oil. Place the bitter gourd-raw banana tikkis on one side and the peanut vadas on the other side. Cook for 2-3 mins till small brown spots appear. Flip over and cook the other side as well. Cooking everything together saves time.

At the same time, heat another wok. Add some oil followed by broken red chili, cumin and mustard seeds. Once it starts spluttering add some of the peeled and diced potato. Sprinkle salt and red chili powder. Saute for 1-2 mins. Throw in some onion which has been cut into big chunks. Saute till translucent. Add the spinach paste along with 3-4 tbsp water, a pinch of garam masala and just a little bit of butter. Cook for 2-3 mins more.

Your delicious and healthy meal is ready !!



If you looking for any specific recipe, please leave a comment on my blog or FB page and I will be happy to respond :) !

Friday, July 3, 2015

Cracked wheat (daliya) and Vegetable Soup

I am still continuing the healthy diet/weight loss recipes series this week. Trying to discover new ways to cut those excess calories from a meal while still providing finger-licking nourishment has been challenging. This week I came up with a delicious soup with the goodness of carrots, sweet potato, tomatoes and cracked wheat. Blame it on the balmy weather of Bangalore but I am craving for loads of soup these days !

Read on for the recipe -


















Preparation Time - 15 mins

Ingredients -


  • 2 tbsp cracked wheat / daliya
  • 1 small carrot
  • 2 medium sized tomatoes
  • 1 small sweet potato
  • 1/2 tsp sugar or honey (optional)
  • salt to taste
  • a dash of pepper



Preparation - Lightly roast the cracked wheat.

Peel and dice the carrot and sweet potato.

Cooking - Cook all the vegetables along with 1 cup water in a pressure cooker for 2-3 whistles. Keep aside till steam escapes.

Strain the vegetables and puree them. Use the vegetable stock to cook the cracked wheat in the same pressure cooker for 3 whistles. Keep aside for steam to escape

Pour the puree into the pressure cooker. Add 1/2 cup warm water, sugar/honey and salt. Bring to a boil and then let simmer for 2-3 mins.

Serve with a dash of coarsely ground pepper.


Tuesday, June 9, 2015

Pesto Daliya Upma

Yes, I am on a 5 day 'Daliya' challenge this week. And it calls for trying out a new recipe each time that is simple and low on calories. This is a really easy and tasty recipe that I created using some boiled daliya, homemade pesto sauce, lime juice and a bit of tempering.

Read on for the recipe -


















Preparation Time - 20 mins

Ingredients -
  • 1/2 cup daliya
  • 2 tsp pesto sauce
  • 1 sprig curry leaves
  • 1/5 tsp mustard seeds
  • a pinch of asafoetida
  • 1 dry red chili
  • 1/2 tsp oil
  • salt to taste
  • 1/2 tsp lime juice

Preparation - Dry roast the daliya or cracked wheat till it gives off a sweet smell.

Cooking - Cook the daliya with 1 cup water and salt in a pressure cooker for 3-4 whistles. Keep aside till steam escapes. Transfer to a mixing bowl.

Heat the oil in a wok. Add the mustard seeds followed by the asafoetida, curry leaves and dry red chili.

Pour this tempering over the cooked daliya. Add pesto sauce and lime juice. Mix well.

Serve immediately.

Monday, June 8, 2015

Tomato Daliya

An easy daliya recipe to help one lose weight while eating healthy and starving oneself. Tried substituting cracked wheat for rice in the Andhra Tomato rice recipe. This one can be adapted to suit those kiddie tastebuds by skipping/reducing the quantity of chillis used and adding a tiny bit of sugar.

The proportion of water can be varied to give it a porridge or fluffy consistency. Read on for the recipe -


















Preparation Time - 20 mins

Ingredients -

  • 1/2 cup daliya
  • 2 tomatoes
  • 1 sprig curry leaves
  • 1/5 tsp mustard seeds
  • a pinch of asafoetida
  • a pinch of turmeric
  • 1-2 green chilis
  • 2-3 garlic flakes
  • 1/2 tsp oil
  • 2 tsp roasted peanuts
  • salt to taste

Preparation - Dry roast the daliya or cracked wheat till it gives off a sweet smell.

Cooking - Cook the daliya with 1 1/2 cup water, turmeric and salt in a pressure cooker for 3-4 whistles.

Heat the oil in a wok. Add the mustard seeds folowed by the asafoetida, curry leaves, green chilis and peanuts.
Once the peanuts are done popping, add the garlic and fry to golden .

Add the chopped tomatoes and sprinkle a little salt over them. Cook till mushy.

Add the cooked daliya and mix in. Stir for 2 mins.

Remove from the flame and garnish with fresh cilantro.

Serve hot.


















Note - I had some already roasted and crushed peanuts which I added at the end to retain their crunch.

Friday, December 19, 2014

Oats and Sweet Potato Cutlets

I do not believe in waiting for the New Year to implement any resolutions. So, after returning back from my Odisha trip I have been monitoring my diet quite strictly. This year it is not just about losing a few extra pounds but also getting back to a leaner and fitter self. And that requires a lot of mental discipline as well.

I have switched to cooking with very little oil and have bought a non-stick appam pan in which i toast the dishes which traditionally require deep frying. Vadas, cutlets, koftas are some of the examples. I am yet to perfect the oil-free/ low-oil gravy for my dishes but I keep experimenting with that as well. Have been thinking of investing in an air-fryer. Please leave behind a comment/suggestion below the post if you have had a good experience with it.

This recipe combines the goodness of Shakarkandi/sweet potato with oats. While I usually boil/roast sweet potato and have it with black salt, pepper, chili powder and optionally a dash of lemon juice, this one can also be served as snacks. And all those health-conscious guests out there are going to fall head over heels in love with it. Read on for the recipe -






Preparation Time - 20-25 mins ( including 15 mins of standby time)


Ingredients -

  • 2 medium sized sweet potatoes 
  • 3-4 tbsp masala oats (I used Saffola oats in Curry & Pepper flavour)
  • 1/4 tsp red chili powder
  • 1/3 tsp pepper powder ( skip if using Pepper flavored oats )
  • 2 pinch black salt
  • salt to taste
  • 1 tsp oil


Preparation - Wash and cook the sweet potato in a pressure cooker for 3-4 whistles.

Keep aside till steam escapes. Drain excess water, remove and peel the sweet potato .Transfer it to a mixing bowl.

Add all the remaining ingredients except for oil. Mash together. Divide into 10-12 equal portions and give desired shape (disc, oblong, heart or diamond). (Roll the cutlets over some oats spread out on a flat plate for a better presentation)

Cooking - Heat a non-stick frying pan. Grease with 1/2 tsp oil.

Place the cutlets and fry them on a low flame till small brown spots appear. Flip over and repet for the other side as well.

Remove from pan and serve hot with lemon wedges and sauce/chutney.



















Note - Do remember to leave any suggestions regarding an air fryer if you have used one .

Wednesday, December 17, 2014

Bathua Saag-Dal curry

Bathua Saag or lamb's quarter is a leafy green vegetable that is found during winters. It is quite easy to prepare as both the leaves and stem are edible. It is best to choose stems that are firm. Rich in iron and calcium, they also serve as a good source of vitamins and fiber.

Since I made this vegetable for the first time and was not so sure about the recipe, I decided to cook it along with dal, a hint of tomato and lots of onions. With just one teaspoon of oil going into it, this turned out to be one of the tastiest low calorie dishes that can be paired with rotis. Read on for the easy recipe -



















Preparation Time - 15-20 mins

Ingredients -

  • 2 1/2 cups bathua saag (chopped & tightly packed)
  • 1/4 cup toor dal
  • 1 large onion
  • 1 small tomato
  • 2-3 garlic flakes
  • 1/2 tsp pancha phutana (alt - use a mix of mustard-cumin seeds)
  • 1-2 dry red chili
  • 2 pinch turmeric
  • 1 tsp rice bran oil
  • salt to taste

Preparation - Wash the bathua greens in plenty of water. Drain excess water and chop into small pieces.

Chop the onion and tomatoes into small pieces.

Cooking - Transfer the chopped greens into a pressure cooker. Wash the toor dal and add to the cooker. Also add half of the onions and the tomato along with turmeric, salt and 1/4 cup water.

Close the lid and cook for 2-3 whistles. Allow steam to escape before opening lid.

Heat the oil in a pan. Add the pancha-phutana and broken red chili. Once it gets spluttering, add the remaining onions and crushed garlic. Fry for a minute before pouring the contents of the pressure cooker into the same pan. Allow to simmer for 2-3 mins before removing from the flame.

Serve hot with rotis.





















Note - One can also add one palak / amaranthus to the bathua greens to make it more nutritious. Usually people in Odisha use moong dal instead of toor dal for this recipe.

Sunday, October 13, 2013

Lau santula

This is one of the classic oriya recipes. It is a must have for a postpartum diet and elderly people. Also, since it is a low calorie recipe, it is good for all of us who will be trying to lose some pounds after the festival season is over. Read on:



















Preparation Time - 10-15 mins

Ingredients - 4 cups peeled and diced bottle gourd, 1 medium sized onion, 3-5 garlic flakes, 3 tsp chopped coriander leaves, 2 dry red chillis, 1/2 tsp pancha phutana, salt, turmeric, 2 tsp oil.

Preparation - Boil the lauki in a pressure cooker with a little salt and turmeric for 1 whistle. Remove from flame and allow steam to escape. Do not throw away the excess water.

Chop the onion into small pieces. Crush the garlic flakes.

Cooking - Heat oil in a wok.

Add the pancha-phutana and broken red chilli . Once the chilli changes it color, add the chopped onion. Fry till translucent.

Add the boiled bottle gourd along with excess water. Cook for 2 mins

Add the crushed garlic and coriander leaves. Remove from flame.

Serve hot with whole wheat/multigrain rotis of a wholesome meal.

















Monday, September 30, 2013

Dahi Lau ( Lauki ka raita )

'Kitne ka hai Bhaiya ?', I asked the neighbourhood vegetable vendor. 'Chalis de do madam', he replied with a grin. Forty rupees a kilo for the very humble lauki, I exclaimed. There was a time when my mom used to run after us to feed us lauki-chana or lauki santula and we would go to any lengths to avoid it. But I guess the growing years and Baba Ramdev's claims about this wonder vegetable has turned me into a new leaf. This vegetable is touted to have myriad health benefits ranging from curing heart diseases, lowering blood pressure, curing jaundice,treating gastrointestinal disorders and improving liver function. With 96 percent water and just 12 calories per 100 grams, it is very helpful if you are on a weight loss diet.

Just like another superfood 'Spinach aka Palak', I keep trying to incorporate it regularly in my meals. So, here is another lauki recipe:


















Preparation Time - 10-15 mins

Ingredients -

  • 3 cups (peeled and diced) bottle gourd/lauki/doodhi
  • 1 cup fresh yogurt/curd 
  • 1 small onion (optional)
  • 2-3 green chillis
  • a pinch of asafoetida
  • 3 tbs freshly grated coconut
  • 1/2 mustard seeds
  • 1/2 tsp cumin seeds
  • a sprig of curry leaves
  • salt to taste
  • 2 tsp oil



Preparation - Boil the bottle gourd in a pressure cooker with a little salt for 1 whistle. Remove from flame and keep aside to cool. Do not throw away excess water.

Chop the onion into small pieces.

Take the yogurt in a mixing bowl and add salt, chopped onion and coconut. Beat lightly.

Cooking - Heat oil in a small pan. Add the mustard seeds and cumin seeds. Allow to splutter and then add the broken green chilli and curry leaves. Add asafoetida after 30 seconds and switch off flame.

Add the tempering to the beaten curd along with boiled bottle gourd pieces and some of the excess water. Mix well.

Serve with rotis or rice and dal.
























Note - This is a popular item during Navratri but without the onions.

Tuesday, September 17, 2013

Regulating Diabetes/Weight : Getting the Basics Right


Embarking on a healthier lifestyle is easier than we think. Awareness about the right kind of foods ( ie., those with a low to medium GI ), how they drive our blood sugar levels and switching to whole grains help us make a move in the right direction.

Glycemic index (GI) is a measure of how fast the blood sugar levels rise after consuming a particular carbohydrate ( starchy food ). Glucose having a GI of 100 is the benchmark against which all foods are rated. High GI foods cause a sudden spike in the blood sugar levels and consequently a sudden drop. While the former puts pressure on the pancreas to secrete more insulin , the latter is responsible for causing hunger pangs. As a result, high GI foods make us eat more. In comparison lower GI foods are digested slowly and hence raise the blood sugar gradually without causing any sudden drop and hence result in a better insulin response (sensitivity). That makes us feel satiated for a longer duration. A diet that comprises mostly of low GI foods with a small portion of medium GI foods is considered to be the healthiest.

Starchy foods and foods that are refined, polished and processed are generally high GI foods. As a thumb rule, all (well almost)that is white ( bread/rice/flour ) is bad. Unpolished or hand-processed grains with their high fiber content and all naturally occurring nutrients are a healthier option. The fiber helps in slowing down the absorption of the sugar, swells up in the tummy and makes us full.

Since rice and wheat form a large portion of the Indian diet, we need to be aware of their GI values. Most of the popular Indian rice varieties have very high GI values, for example GI values of Sona Masuri ( 72.0 ), Kolam ( 77.0 ) and Ponni ( 70.0 ). Switching to brown rice ( it has the germ and underlying nutrients intact)or par-boiled rice ( it is boiled before being milled which forces some of the nutrients into the endosperm ) having low to medium GI values are advisable. Some of the rice varieties that have low/medium GI values are :
Basmati ( 46-69)
Par-boiled Ponni (27-45)
Par-boiled Sona Masuri
Jirasar ( )
Khani Paka
Moolgiri ( 54.1 )

( The individual GI values for each rice variety may vary from crop to crop, cultivation method, age and processing method. )

Bottomline : Though brown rice is the healthiest option followed by par-boiled rice, go for Basmati (aged grains are better) only if you have a very discerning palate. I however prefer the par-boiled sona masuri and ponni rice which goes well with Oriya cuisine unlike the former which stands out like a sore thumb among the mustard flavored curries.





































Another factor to be considered is the increase in volume after cooking. Basmati and Ponni are good examples of rice that swell dramatically during cooking. Such a variety will make one satiated while consuming a lesser amount of rice.



















Similarly whole wheat which is high in fiber is a healthier option as compared to refined flour or processed wheat flour. However, the mass produced whole wheat flour has the bran and germ removed before grinding which results in a white flour stripped of its fiber and nutrient content. It is later recombined with some of the ground bran and germ to get whole wheat flour.

While in case of 100 percent stone ground wheat flour, the intact (bran, germ and endosperm) wheat grains are ground resulting in a little coarse but nutrient dense flour. This type of flour contains Vitamins B1, B2, B3, E, folic acid, copper , magnesium and manganese which are essential for the proper functioning of the human body. Consuming whole foods helps prevent weight gain and the onset of Type 2 diabetes and cardiovascular diseases in the long run.

Hence it is advisable to ditch those refined flour items like bread, biscuits , cakes and polished white rice, and switch over to whole wheat bread, cookies, muffins and brown/par-boiled rice.

Remember the Golden Rule for leading a healthy life: Eat in Moderation.


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