Wheat Pongal - Diet pongal

Ingredients:

• Wheat rava 1 cup
• Yellow moong dal 1/2 cup
• Black pepper powder 1 sp
• Cumin seeds 1 sp
• Curry leaves
• Ginger grated 1/2 sp
• Asafetida powder 1/4 sp
• Ghee 2 sp
• Salt

Method:

• In a cooker vessel put wheat rava and yellow moon dal togather.
• Cook as usual.
• Remove from the cooker and make seasoning with the balance ingredients.
• That is all your diet pongal is ready to serve

Notes:

• If you want you can dry fry wheat rava and moong dal, then cook.
• You can also use Oats instead of wheat rava.

Wheat Rava Idly

Ingredients:

• Fine wheat rava 2 cup
• Curd 1 cup
• Green chilly 2
• Ghee 2 sp
• Coriander leaves
• Curry leaves
• Mustard seeds 1/2 sp
• Salt

Method:

• Dry fry wheat rava and keep aside.
• In the same pan pour ghee and put mustard seeds and chopped green chilies.
• Add curry and coriander leaves.
• Add fried wheat rava and fry well.
• Add salt and remove from the fire.
• Now put this in curd and mix well.
• Keep for 1/2 hour and make idlies as usual.

Notes:

• If you want you can add grated carrot, cucumber or any greens in the dough to make varieties.

Channa Cucumber Salad

Ingredients:

• Cooked channa dal 1/2 cup
• Cucumber chopped 1/2 cup
• Orange 1/2 cup (de seeded and cleaned)
• Onion 1 big chop well
• Tomato 1 chop well
• Green chilly 2 - 3 chop well or 1/2 sp black pepper powder
• Coriander leaves chop well
• Lemon Juice as per requirement
• Salt

Method:

• Mix all the ingredients in a bowl and serve with coffe or tea.

Notes:

• You can use boiled potato or pomegranate also in this.

Semolina Squares with Fried gram chutney

Ingredients:

• 1 cup Bombay rava - Suji fried
• 1 cup curds
• 1/2 tsp. salt
• 1/4 tsp. soda bicarb
• 1 tbsp. oil
• 3 green chillies- make paste
• For Seasoning:
• 1 tbsp oil
• 1 sp mustard seeds
• 4-5 curry leaves
• Finely chopped coriander leaves for garnishing.

Method:

• Put a deep pan with 3 inches water to heat.
• Place a stand which goes above water level.
• Place a shallow plate with vertical edges at least 1"high, on the stand, after greasing it.
• Mix rawa, salt, green chillies paste and curds in a bowl.
• Add 2 tbsp. water, beat well with a wooden spoon or spatula.
• Mix oil and soda, and mix into the batter, mixing very well till frothy.
• Pour the mixture into the prepared plate.
• Heat the pan, cover it with a fitting lid.
• Steam and allow to cook for 10-12 minutes.
• Remove plate.
• Cut into square shapes with a greased knife.
• Heat oil for seasoning.
• Add mustard seeds, let it splutter, add curry leaves.
• Spread the seasoning over the squares.
• Remove the squares from plate and arrange in serving dish.
• Garnish with coriander leaves.
• Serve with gram chutney.

Notes:

• Fried Gram Chutney
• For Chutney:
• Fried channa dal - 1 cup
• Green chillies - 4-5
• onion 1 small or
• Garlic - 3-4 pods(optional)
• Tamarind - a small grape sized (optional)
• Salt - To taste
• For seasoning:
• Oil- 1tsp
• Mustard seeds - 1/4tsp
• Curry leaves - 5-6leaves
• Urad dal - 1/4tsp
• Asafetida - a pinch
• Method:
• Grind together all the ingredients for the chutney to a smooth paste along with salt.
• Do the tadaka and add it to the chutney.

Wheat Rava and Veg Cutlet

Ingredients:

• Wheat rava 1 cup (fry well)
• Soya flour 1 cup
• Onion 1 big - chop finely
• Carrot 1 - grate it
• Potato 1 big - cook and smash it
• Bottle gourd / Surai kai - grated surai kai 1 cup
• Ginger garlic paste 1 tea sp
• Green chilly 3
• Salt
• Oil to shallow fry

Method:

• Mix all ingredients in a big bowl by keeping 2 - 3 tbsp of soya flour.
• If you want add water or other wise make a thick dough out the ingredients.
• Make cutlets as per your wish and keep them in the fridge for a while.
• Let it set for some time.
• Make thick dough out of balance soya flour.
• Remove cutlets from the fridge and just dip them one by one into soya flour.
• Keep one by one on the hot tawa.
• Just put oil on each cutlet and turn them when they become gold in colour.
• Serve hot or cold with ketchup.

Wheat rava dosa

Ingredients:

• 1 Cup thin wheat rava
• 1/2 cup rice flour
• Salt to taste
• 1 tsp cumin seeds (optional)
• 1 sp mustard seeds
• 2 finely chopped green chillies
• Few curry leaves finely chopped
• 1/2 cup curd
• Oil to make dosa

Method:

• Mix all the ingredients well and add some water to make it a thin batter.
• In a small pan make seasoning with mustard seeds, cumin seeds and curry leaves.
• Pour that in the dosa batter.
• Mix well.
• Heat tava, pour a big spoon full of batter around it (dont pour in the center).
• Dont try to spread it like normal dosa.
• Spread some oil around it.
• Allow it get brown on one side and then turn it slowly.
• Let it cook on the other side too.
• Serve hot with chutney and sambhar.

Notes:

• In this recipe, you can add finely chopped onions, carrots or any other greens like mathi leaves or coriander leaves etc., to make small small differences. so that elders will eat them happily.
• If you dont get fine wheat rava, you can soak it for a while and grind in the mixer and then add rice flour.ok?

Wheat idly with veg.

Ingredients:

• 1 cup wheat rava (rost it)
• 2 tbsp ground udad dal (wet dough)
• Salt to taste
• 1 1/2 cups of water
• 2 tsp oil
• 1/2 tsp ginger paste
• Few curry leaves
• 1/4 sp asafoetida
• 1 tsp pepper and cumin powder
• 1/4 cup of vegetables (as per your choice)

Method:

• In a big vessel, add the roasted wheat rava, salt and remaining water to the ground udad dal.
• Allow it to ferment overnight.
• Heat the oil, add cumin pepper powder, ginger paste, curry leaves and asafoetida.
• Add it to the batter.
• Add the vegetables and mix well.
• Grease idli plates and steam idlis for 10 minutes.
• Serve hot with tomato chutney and sambar.
• It is a different kind of tiffen for them.

Sprout Vada

Ingredients:

• Green gram sprout - 1 cup
• Red chilly - 2 or 3
• Asafoetida powder - 1/2 teaspoon
• Salt
• Curry leaves(kadi pattha) - few
• Coriander leaves - few
• Cooking oil - for frying
• Cut onion - 1 cup
• Gram flour or rice flour - 3 or 4 teaspoon

Method:

• Grind sprout, red chilly, asafoetida powder and salt coarsely.
• (no need to add water)
• Add 2 to 3 teaspoon of basen flour or rice flour (little rice flour you can use now and then) to the ground mixture and stir well.
• Add cut onion, curry leaves and coriander leaves to the mixture.
• Make vadas and keep aside.
• Fry the vadas in oil till they become brown.
• Serve hot with any chutney or with sauce.
• Note: instead of basen or rice flour you can add bombay rava ( suji) or jowar flour or millet flour.

Green gram porridge

Ingredients:

• Porridges are boon to Diabetic
• 1/2 cup of sprouted green gram
• 1 small cauliflower
• 1 small carrot
• 1/2 cup of green peas
• 10 12 beans
• 2 onions
• 1 teaspoon of butter/ghee
• 2 green chillies (chop)
• 1/2 teaspoon of pepper (optional)
• 3 nos cloves (optional)
• 2 small pieces of cinnamon (optional)
• 1 small cup of milk
• 1 teaspoon of corn flour
• salt to taste

Method:

• Cut onion into small pieces.
• Cut cauliflower, carrot and beans.
• Boil sprouts along with cauliflower, carrot, beans and peas with enough salt and 1 cup water in the pressure cooker for 5 minutes and set aside.
• Put ghee/ butter in a small frying pan.
• Add cloves and cinnamon and fry for a min..
• Add onion and fry till it becomes brown.
• Add chopped green chilly and crushed pepper and fry for a minute.
• Add this to the contents in the cooker .
• Mix the corn flour with the milk and add this to the contents in the cooker.
• Again cook for 2 minutes.
• Serve hot along with whole wheat bread.

Notes:

• you can have this porridge alone in the morning. You will fell comfort and filling.

Oats and Veg. Uppma 2

Ingredients:

• Oats flakes – 2 cups (Readily available in shops as oat meal)
• Onion big – 1 chop finely
• Carrot – 1 - grate it
• Green chillies – 3 to 4 chop finely
• Fresh ginger – a small piece – chop finely
• Ground Nut – 2 tablespoon
• Oil – 2 tablespoon
• Mustard – ½ teaspoon
• Urad dhal – 2 teaspoon
• Turmeric powder - a pinch
• Asafotida powder – a pinch
• Curry leaves – few
• Salt – 1 teaspoon

Method:

• In a dry kadai put the oats flakes and fry without any oil till it become hot to touch.
• Remove and keep aside.
• Put oil in the kadai and when it is hot, make seasoning with mustard, urad dhal, asafetida powder and turmeric powder.
• Add ground nuts. Fry for a while.
• Add chopped onion, chillies, curry leaves and ginger and stir for few more minutes.
• Then add grated carrot and fry till the raw smell of carrot goes off.
• Now add the fried oats flakes and mix well.
• Add salt and sprinkle two handful of water.
• Cover with lid. Keep the flame low.
• Stir now and then till all blends well.
• It will taste great. ( almost like aval uppma)

Whole Wheat and Oats Beal

Ingredients:

• Whole wheat 1 cup (Fry till they become big in size)
• Fried Oats 1/2 cup
• Corn flakes 1 tab sp
• Onion 1 chopped
• Tomato 1 chopped
• Carrot 1 grated
• Cucumber 1 grated
• Potato 1 (cooked with salt and diced)
• Green chilly 2 chopped
• Coriander leaves 1 tab sp
• Lemon juice 1 tea sp
• Green chutney as per taste
• Salt as per taste

Method:

• Mix all ingredients and serve immediately.

Notes:

• To make green chutney grind 1 green chilly with 1 tab sp of coriander leaves.
• And for sweet chutney grind 1 small piece of tamarind with a small piece of jaggery. Even in this you dont want to add jaggery add sweetener.

Oats and Veg. Uppma

Ingredients:

• It is a Healthy and Quick Uppma.
• Oats - 1 cup
• Onion(chopped lengthwise)-1/2cup
• Green chilies - 2small
• Vegetables(as per your wish) 1/2 cup
• Salt
• Mustard 1/2 sp
• Udad dal 1/2 sp
• Channa dal 1/2 sp
• Curry leaves.

Method:

• First Roast the Oats in very low flame, Keep aside.
• In pan pour oil and make seasoning.
• Add chilies, onion, Vegetable and fry well.
• Add waterand salt. let it boil well.
• Now slowly drop oats in boiling water and close the lid..
• Leave for 10-12minutes in low flame, open and mix it well.
• Serve hot.
• Have it hot,at the same time be conscious about water, otherwise oats might get overcooked.

Notes:

• Instead of veg. or + veg, you can add methi leaves in this uppma.

Instand Dosa Flour

Ingredients:

• 1 kg Soya beans
• 1 kg boiled rice
• 200 gms Udad dal

Method:

• Just put them all in a big container and make fine flour by giving it to a flour mill.
• When ever you want to make dosa, take one cup of the flour.
• Add salt and water or thin buttermilk to that and make dosa.

Notes:

• you can add less rava while preparing the dough. You can add onions, green chillies or you can add black pepper and cumin seeds to make varieties.

Carrot & Wheat rava Kuzha Puttu

Ingredients:

• Wheat rava puttu podi- 1 cup (Now a days you are getting this in shops
• salt a pinch
• Grated carrot-1/2 cup
• water
• and puttu maker

Method:

• First pour water in the puttu maker (1/2 ) and heat the water.
• Meanwhile have the nice wheat rava in a basin and add a pinch of salt.
• Now keep sprinkling water and mixing.
• It should come out very soft.
• Dont add too much of water.
• In the pipe of the puttu maker; put the plate and put one layer of grated carrot.
• And two to three inches of prepared wheat rava.
• Again put a spoon of grated coconut and again puttu podi.
• Do this and fill up the pipe and end with grated carrot.
• Seam it for 5 - 10 min.
• Like Idly you cook this. You will get good smell from that.
• Remove from the fire and with the help of a spoon you push the plate, which you placed first; in a plate.
• You will get pipes of puttu with edges coconut.
• Serve hot hot delicious puttu with kadalai curry or with kuruma.(with out coconut)

Notes:

• You can fry wheat and make nice rava.
• You can use grated cabbage or grated cauliflower instead of carrot.
• (many diabetic people avoid carrot.)
• You can add 3 -4 pieces of green chilly with grated veg., to increase the taste.

Rich dal dosa

Ingredients:

• Soak the following and sprout them and then grind.
• Green moong dal 1 cup
• White channa dal 1 cup
• Ragi 1 cup
• Fenu greek 2 sp
• Soak these ingredients in another vessel and grind separately.
• Rice 1 cup
• thur dal 1 cup
• Channa dal 1 cup
• yellow moong dal 1 cup
• Other ingredients:
• Soya granules (optional)
• Salt
• Oil

Method:

• Soak soya granules and squeeze them and add salt.
• In a big deep vessel add the grind dal and rice mixture.
• Add soya granules in that.
• Mix well.
• Now the dough is ready to make dosa.

Mixed dal Idly

Ingredients:

• Yellow Moongdal 1cup
• Chanadal 1cup
• Toordal 1 cup
• Onion, Peas, Beans - one cup
• Green chilli 2
• Coriander leaves or Mint leaves
• Salt
• For seasoning:
• Mustard seeds
• Cumin seeds

Method:

• Soak all the three dals together overnight.
• Grind them in the morning and add salt.
• Make seasoning and pour it on the dough.
• Mix cooked veg. also.
• Now the dough is ready make idly out of that.
• They are very healthy.
• Serve them with tomato chutney.

Maize flour Chappati -Makki roti

Ingredients:

• Maize flour 2cups
• Wheat flour 1/2 cup
• Oil
• Salt.

Method:

• Mix all the ingredients and make like soft chappati dough.
• Keep aside for 2 hours.
• Then make chappati as usual.
• Serve hot with salad.

Green Moong Dal dosa

Ingredients:

• Green Moong dal 1 cup
• Rice 2 tab sp
• Green chilly 5 - 6
• Finely chopped onions 1 cup
• Asafetida 1 pinch
• Curd 1/2 cup (sour curd also ok)
• Baking soda a pinch
• Salt

Method:

• Soak dhal for 2 hours with rice.
• Grind dal with out adding much water.
• Now add chopped onion and green chilly with the dough
• Mix baking soad and salt with the dough.
• Keep the dough for an hour.
• Mix well and make dosa in usual way.
• Your green dosa is ready.
• Serve with onion or tomato or coriander chutney.

Green Moong Dal Idly

Ingredients:

• Green Moong dal 1 cup
• Fresh coconut 1 tab sp (optional)
• Green chilly 5 - 6
• Asafetida 1 pinch
• Curd 1/2 cup (sour curd also ok)
• Baking soda a pinch
• Salt

Method:

• Soak dhal for 2 hours.
• Grind dal with out adding much water.
• Now grind coconut, green chilly into a smooth paste.
• Mix both the ground paste together with sour curd.
• Mix baking soad and salt with the dough.
• Keep the dough for an hour.
• Mix well and steam idlis in usual way.
• These idlis are rich in protein.

Wheat dosa - Plain

Ingredients:

• 2 cup wheat flour
• 1 cup rice flour
• salt to taste
• oil to make dosa

Method:

• Mix all the ingredients with water to form the dosa batter.
• Just keep it aside for 10-15minutes.
• Heat the non-stick pan and make dosa.
• Serve hot with any chutney other than coconut chutney.

Notes:

• You can add green chilly paste or chopped green chilies Or shredder red chilly.
• Or you can add finely chopped onions.
• Or you can add crushed black pepper and cumin seeds.