CAULIFLOWER CUTLET

Ingredients

Cauliflower 1
Potato 250 gms
Big Onion 2
Ani seeds 1 tea spoon
Garlic ginger paste 1 tea spoon
Garam masala powder 1 tea spoon
Chili powder 1 tea spoon
Dhania (Coriander seeds) Powder 1 tea spoon
Turmeric powder ½ tea spoon
Jeera ½ tea spoon
Green chili 1
Bread or Rusk powder ½ cup
Coriander leaves
Salt to taste
Oil

Put cauliflower in hot water, pick the flowers and add salt, keep aside for 30 minutes. Then cut into pieces. Boil potato, peel and smash it well. In a frying pan, pour oil, add aniseeds, garlic ginger paste, finely sliced onion, green chili and fry it nicely. Add turmeric powder, dhania powder, masala powder and chili powder. Then add the cauliflower pieces. Add water. After 5 minutes put smashed potatoes, corianders leaves and curry leaves. Stir it well and make a fine mixture of all. Prepare balls out of the mixture and dip the balls in bread powder. In a tava or frying pan put oil and fry the cutlets into reddish brown in colour. Serve hot with sauce.

MINT (PUDINA) CHAPPATTI

Ingredients

Wheat flour 2 cups
Mint leaves (finely cut) 1 cup
Green chili (cut into small pieces) 1 tea spoon
Salt to taste
Oil

In a frying pan, put oil and add green chili and mint leaves. Fry it for 2 minutes and allow it to cool. Take wheat flour; add salt, oil and the mint mix into it. Mix well. Make fine dough. Prepare chapattis. Serve hot.

POTTUKKADALAI URUNDAI (ROASTED GRAM BALLS)

Ingredients

Roasted gram 1 cup
Sugar 1 cup
Ghee 25 gm
Cardamom powder ½ tea spoon

Fry the roasted gram slightly without oil. In a strong bottomed pan, put sugar and a little water. Boil till 2 string consistency paagu (liquid paste) comes. Add roasted gram and cardamom powder in to the paagu. With slightly melted ghee, make balls with the roasted gram and sugar mixture. Allow it to cool.

KEEPING FIT IN THE OFFICE

• Be physically active. Take the stairs, not the lift. Take a short walk, post lunch. Take short ‘work-out’ breaks. Get off the bus/auto a couple of stops earlier, and walk the rest of the way.
• Take up a sport/fitness activity, at least during the weekend.
• Discuss your fitness activity with colleagues, and help others who want to pursue an activity too.
• Organize office-bonding activities around sports such as athletics, a football match or a Sunday cycling event.
• Say ‘NO’ to tobacco.
• Relax by doing deep breathing exercises or pranayama. The risk of coronary heart disease will be halved within a year and eventually be eliminated altogether.

The theme is being expressed by Ms. Hema Vijay in a daily news paper.

It is WORLD HEART DAY on September 27 with the theme “WORK WITH HEART”. One can incorporate work-outs into office hours.

A ‘HEARTY’ DIET

• Eat at least five servings of fruits and vegetables a day.
• Eat plenty of green leafy vegetables, especially spinach and sprouted grams which are rich in vitamins and minerals. Don’t overcook food, as it destroys nutrients.
• Eat plenty of salads.
• If you are a non-vegetarian, avoid red meat (lamb beef pork). Settle for lean meat like chicken and fish.
• Avoid oil rich in saturated fatty acids such as palm oil and coconut oil and vanaspathi, margarine, butter and ghee. Opt for oil rich in poly-unsaturated fatty acids such as olive, corn, soya bean, sunflower or gingelly oil. Go for a mixture of oils.
• Limit your salt intake to two teaspoons a day. Stay off processed foods, as they have high salt content.
• Maintain a healthy weight. This, along with lowered salt intake, will
• lower blood pressure.

This article was read from a daily newspaper.

SIMPLE WAY TO STAY SLIM

• Eat small meals at regular intervals of 3 hours.
• Use whole grains, multi grain flour, barley, oat meals, millets (ragi, jowar, bajra) in your regular diet.
• Eat a minimum of 3 fresh fruits and 2.5 cups (standard measuring cup) of high fiber vegetables everyday.
• Eat your dinner 3 hours before bedtime.
• Buttermilk, fresh lime, green tea, herb tea, soups can be used as fillers between meals.
• Limit salt and sugar to 2 tsp per day.
• Keep away from hydrogenated fats, baked foods, refined flour (Maida based foods), excess sugar, oil and salt.
• Choose low fat milk and milk products. Prepare paneer at home with low fat milk.
• Include a handful of raw, unsalted nuts everyday to keep cholesterol in check.
• Limit whole eggs to 2-3 per week.
• Choose white meat and limit red meat to once/twice a month.
• Colorful fruits and vegetables like purple cabbage, capsicums, brinjal are loaded with anti oxidants which protect your heart-include them everyday.
• Oil-3 tsp per day.
• Exercise for 1 hour everyday. Meet a qualified fitness trainer before you embark on a program. Get your physician’s nod if you have suffered any serious health problem before you start your exercise regimen.
• Avoid active and passive cigarette smoking and excessive intake of alcohol.


These important tips are given Nutritionist Shiny Chandran

This news is read and published in support of “WORLD HEART DAY” for the diet conscious users.

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