Sambar Powder

This is a homemade, quick and easy sambar powder, which is preservatives free. 
Ingredients
10 Dried Red Chilies
2 Tablespoons Coriander seeds
2 Teaspoons Whole Black Peppercorns
1 Teaspoon Fenugreek seeds 
1 Teaspoon Cumin seeds 
2 Sticks Cinnamon
1 Teaspoon Turmeric powder
1/2 Teaspoon Asafoetida/ Hinge
2 Sprigs Curry Leaves

MethodOn low flame lightly roast each of the ingredient separately  in a pan until it  just begins change and release an aroma. Do not roast the turmeric and asafoetida. 
When the all the ingredients are roasted. Cool completely and powder it in a small mixer jar. Mix in the asafoetida and turmeric powder and pulse it once or twice. Store in an airtight container. 
Labels: Masalas, South Indian, Homemade, Sambar, Preservatives free, Gluten free, Vegan, No Onion No Garlic 

Red and Green Math (Lal & Hirwa Math)/Amarnath

March 12, 2014

This a favorite vegetable of mine.  This vegetable is easy to clean since the stem of the vegetable is also used.  This a tasty vegetable and a very healthy.

Ingredient 

1 Bundle Red math

1 Bundle Green math

3 Green chilies  chopped

2 Large onions chopped

2 Tablespoons grated coconut

Salt to taste

For the tempering

3 Tablespoons Oil

1/2 Teaspoon mustard seeds

5 Flake garlic lightly crushed

Method

Wash and clean the leafy vegetable, chop them finely.  In large kadai heat oil, add the mustard seeds when they splutter add the garlic when the it slightly  add the onions, fry till light brown add the green chillies and stir fry lightly add the leafy vegetable and cover for 2 minutes.  Open the lid stir fry it well add salt to taste and cover and cook till on low flame till done. Sprinkle coconut and serve with rotis. 

Labels: Vegetables, Healthy, Leafy vegetables,Vegan.

Health benefits of Grapes.

March 11, 2014

This information is taken from the net.

Health benefits of grapes.
It may surprise you to hear that the humble grape is actually considered to be a berry. The potential health benefits of consuming grapes are numerous, with past studies associating them with prevention of cancer, heart disease, high blood pressure and constipation.

Nutritional breakdown of grapes
The average serving size for grapes is about one cup, or 32 grapes. As a useful measure, you can use the size of your fist to estimate the proper portion size for grapes.

A selection of grapes
One cup of red or green grapes contains 104 calories, 1.09 grams of protein, 0.24 grams of fat, 1.4 grams of fiber, 4.8 milligrams of vitamin C, 10 micrograms of vitamin A, 288 milligrams of potassium, 0.54 milligrams of iron and 3 micrograms of folate.Grapes are high in water content and good for hydration. High water-content fruits and vegetables are nutrient dense, meaning they provide a large amount of essential nutrients while containing few calories. Grapes contain 70 milliliters of fluid per cup. Grapes are high in antioxidants important for eye health such as lutein and zeaxanthin, and red grapes contain the phytochemical resveratrol in their skins, the antioxidant synonymous with wine known to lend protection from several chronic diseases and conditions. Grapes also boast the power of the flavonoids myricetin and quercetin which help the body to counter-act harmful free radical formation. 

Possible health benefits of consuming grapes
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of heart disease, diabetes, cancer and other conditions. Many studies have shown that increasing consumption of plant foods like grapes decreases the risk of obesity and overall mortality. Grapes also have some special components that make them even more essential to our health, giving them "super food" status and reducing the risk of the following conditions:
Cancer: Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.
The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.
Heart Disease: The flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of 
atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol in animal studies. Quercetin may have the additional bonus of anti-cancer effects; however more studies are needed using human subjects before these results can be confirmed.
The high polyphenol content in grapes may also reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms.
The fiber and potassium in grapes also support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, MD, MS, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St Thomas Hospital in Tennessee.
In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
High Blood Pressure: As noted above, potassium has many benefits for the body. It may be that a low potassium intake is just as big of a risk factor in developing high blood pressure as a high sodium intake.4 Because of their high potassium content, grapes are recommended to those with high blood pressure to help negate the effects of sodium in the body.
Constipation: Eating foods that are high in water content like grapes, watermelon and cantaloupe can help to keep you hydrated and your bowel movements regular. Grapes also contain fiber, which is essential for minimizing constipation.
Allergies: Because of the anti-inflammatory effects of quercetin, consuming grapes may help to alleviate symptoms of allergies including runny nose, watery eyes and hives. There have been no human studies done to prove this theory.
Diabetic neuropathy and retinopathy: A few studies have shown promise that resveratrol can protect against diabetic neuropathy and retinopathy, conditions caused by poorly controlled diabetes where vision is severely affected. One study in which diabetic rats were treated with resveratrol for two weeks found that it reduced the effects of neural changes and damage associated with diabetic neuropathy.
Researchers have also found resveratrol to be beneficial for treating Alzheimer's disease, relieving hot flashes and mood swings associated with menopause and improving blood glucose control, however large studies using human subjects are still needed to confirm these findings.
A cocktail of fruit:
Slice grapes in half and add them to your salad. Make your own fruit cocktail with fresh fruit and include grapes, pineapple, sliced peaches and strawberries. Drizzle a small amount of honey on top of the fruit mixture for an extra sweet treat.
Freeze grapes and eat them as a snack or dessert on a hot day.
Have a quick 100-calorie snack with 1 cup of fresh grapes.

Risks and precautions
Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers.
Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.
When drinking wine to reap it's health benefits drink no more than one drink per day for women or two drinks per day for men.

Labels: Juices,Health benefits

Look here for a Grape Juice Recipe

Beetroot Sabzi

March 11, 2014

Cooked beetroot is bursting with nutrients and health benefits and is so easy to cook with, to add to salads, make soups. Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid. Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre. What’s more, just three baby beetroot equal one of your recommended five portions of fruit and vegetables a day.  H loves beetroot sabzi and I eat as a salad.  Here is a easy beetroot sabzi recipe with very few ingredients.

Ingredients

2 Cups  Boiled beetroots chopped in small cubes

2 Teaspoons chilly powder

Salt to taste

3 Tablespoon water

1 Tablespoon coriander chopped

1 Tablespoon grated coconut

For the Tempering

2 Tablespoons oil

1/2 Teaspoon mustard seeds

1/8 Teaspoon Asafoetida

Method

In a pan heat oil, add the mustard seeds when they splutter add the asafoetida and immediately the chopped beetroot stir on high flame till it is coated with oil.  Then add the chilly powder and salt to taste and the water stir well.  Cover and cook for 10 minutes on low flame.  Check in between to see the water content, if less add a  little more. Switch off the flame and garnish it with chopped coriander and grated coconut.  Serve hot.

Labels:  Vegetables, Main course,Vegan, Healthy, Beetroot

Grapes Juice - A Summer Cooler - Refreshing Drink

March 10, 2014

This is a healthy drink. It is very quick to make and you do not need a juicer for this.  There is no artificial sweetener in this juice.   These Grapes were sweet so I did not add any sweetener, but if you wish  add a teaspoon or so of sugar or honey. The benefits of Grapes see here

Ingredients

32 Nos  Black Grapes
2 Teaspoons  Lime Juice
1/8 Teaspoon  Chat Masala
1/4 Cup Water

Method
Crush the grapes in  a blender till it forms a paste add ice and water, blend again.  Strain the juice in a muslin cloth, add lime juice and chat masala.  Serve chilled with lots of ice.

Labels: Juices, Healthy, Vegan, Grapes