Sakthi Lunch -2

This below link is on many healthy traditional Indian foods. Please click to read

http://ac.els-cdn.com/S2352618115000438/1-s2.0-S2352618115000438-main.pdf?_tid=4f369816-0679-11e6-84a5-00000aab0f02&acdnat=1461103057_472dabfcad6fc5871f6159e897da1b93

Excellent Tamil Recipes using millets http://passionsandpractices.blogspot.com/

Whole wheat coconut chappathi

     Add fresh grated coconut to whole wheat flour. Add water and knead it and roll to chappthi and toast it. This is tasty and does not require oil and also good for health.

Green  Chappathis.

      Juice of the Herbs that are good for health can be strained and the water can be used for kneading the chappathi flour. Try small amounts of the herbal extract like mint, methi leaves, curry leaves, basil leaves etc. Freshly grated coconut coconut flakes can also be added to improve taste.

kichari Rice

Ingredients:             

• Brown or whole  rice Rice    2 cups

• Green split mung dal           1 cup                        

• Water                              5 cups

• Black corn pepper              1/2  teaspoon  

• Fenugreek leaves chopped  1 cup (optional)         

• Spice mix                         1 teaspoon

• Ginger grated                    1 teaspoon                

• Cumin seeds                     1 teaspoon

• Curry leaves chopped         1 teaspoon            

• Coriander leaves chopped   1 teaspoon

• Salt                                1 teaspoon

• Cashew nuts diced            3 teaspoon                  

• Raisins                            3 teaspoon

• Ghee                              1 tablespoon             

• flavor mix                        1 teaspoon

• chopped vegetables          1 cup

Preparation:

Heat butter (or ghee ) in a pan  add flavor mix and after two minutes add black pepper, cashew nuts, raisins, green chilies chopped, grated ginger, chopped curry and coriander leaves. When it gets sauted add rice, split mung dal, turmeric powder, masala powder, salt, water, fenugreek leaves (use coriander leaves more if you do not have fenugreek leaves). Vegetables like carrots, peas, potatoes, turnips, raddish, bell pepper etc can be used. Cook and serve it hot.

Serve for lunch or dinner along with yogurt.

Preparation time: 20 minutes.

                       Pepper Rice "Pongal"

Ingredients:

• Rice                                        2 cups                flavormix                                  1 teaspoon                               Water                                      5 cups                  

• Black corn pepper                      1 teaspoon

• Ginger grated                            1 teaspoon          

• yellow split mung dal                  1 cup

• Curry leaves chopped                 1 teaspoon          

• Salt                                        1 teaspoon

• Cashew nuts diced                    3 teaspoon         Ghee                                      1 tablespoon      

Preparation:

Heat  ghee in a pan and add black pepper, flavor mix, cashew nuts,  grated ginger, chopped curry leaves. When it gets sauted add rice, urid dal, salt, water. Allow it to cook. When cooked remove from fire.

Serve with coconut chutney.

Preparation time: 20 minutes.

                        Barley Black Bean soupy grain

Ingredients:

• Any Whole grain      quarter cup   (soaked and cooked)

• Olive oil                1 tablespoon               

• Garlic minced         2 cloves

• Onion chopped       1                                             

• Dry Barley             1 cup

• Black Bean            1 cup                                      

• Water                  7 cups

• Tomato                1                                             

• Pepper                 2 teaspoon

• Salt                     2 teaspoon                             

• Kale                     1 bunch

• Carrot chopped      1

Preparation:

In a large saucepan, heat oil over low heat add minced garlic and saute  for a few seconds. Add onion and carrots. Cook for 5 minutes. Add remaining ingredients except kale and heat for a few minutes. Clean kale, removing large stems. Chop. Then add kale to the soup. Cover the soup and cook till beans becomes soft.

Serve hot for lunch or dinner.

Preparation time: 25 minutes.