IRON DEFICIENCY ANEMIA

Iron deficiency anemia is the most common type of anemia. About 20% of women, 50% of pregnant women and 3% of men are iron-deficient.

WHAT IS IRON DEFICIENCY ANEMIA?

Iron is pressed in all cells of the body and plays a key role in improving the quality of blood; it assists in the formation of hemoglobin and increases resistance to stress and disease.

Iron deficiency anemia occurs when there is less iron in the body and can result in symptoms such as fatigue, headache, weakness, pale skin, dizziness, irritability and lack of concentration.

WHAT ARE THE CAUSES?

• Common causes are inadequate consumption of iron or inability to absorb iron from the diet, blood loss, either from disease or injury.
• Low consumption of iron-rich foods.
• Excessive dieting.
• Increased iron loss due to menstruation.
• Deceased iron absorption.
• Increased demand for iron-women who are pregnant or who are breast-feeding may need 2 and ½ times as much as the recommended daily allowance of iron.

IRON IS NECESSARY FOR:

• Energy production.
• Essential for many enzymes.
• Important for growth.
• Production of hemoglobin.

HOW MUCH IRON SHOULD BE CONSUMED DAILY?

The recommended daily allowance of iron for women is 18 mg and for men is 8 mg. However, iron-needs vary based on individual lifestyles and specific conditions.

HOW IS ANEMIA TREATED?

It depends on what’s causing the anemia. For example, if anemia results from losing too much blood, the cause of the blood loss will need to be treated. If anemia results from a diet that’s low in iron, your doctor may recommend a change in your diet or prescribe iron supplements.

IRON-RICH FOODS

Absorption of iron from food is influenced by multiple factor. One important factor is the form of the iron consume. Heme iron, found in animal sources, is well absorbed by the body; whereas non-heme iron, found in vegetable sources, is relatively less absorbed.

HEME IRON SOURCES.

Clams
Pork Liver
Oysters
Meat
Fish
Chicken

NON- HEME IRON SOURCES

Leafy greens/broccoli
Legumes
Fortified cereals
Prunes, raisins, apricots
Watermelon

The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.

This information is gathered from a health news paper.

LOWER YOUR CHOLESTEROL LEVEL

Cholesterol is important for good health. But too much of it can lead to heart disease.

THE CHOLESTEROL LEVEL in the body is determined partly by genetics, lifestyle factors such as diet and exercise and even psychological stress. High cholesterol build-up can occur gradually over time without causing any symptoms.

WHAT IS CHOLESTEROL?

Cholesterol is a soft, waxy fat found in the bloodstream. It’s an important component of good health because it’s used to make cell membranes and certain hormones. But too much cholesterol in the blood results in hypercholesterolemia- a major risk factor for coronary disease.

• Reduce total fat and cholesterol from your diet.
• Eat more foods rich in fiber, such as fruits, vegetables and whole grains.
• Eat no more than six ounces of mean meat, fish and poultry per day.
• Consume skim-milk and low-fat dairy products.
• Increase your level of physical activity (walk at least 45-minute daily).
• Maintain a healthy body weight.
• Find ways to de-stress.

The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.

This valuable information is gathered from daily news paper.

LEMON RASAM

Tur Dhal 50 gms
Salt To taste
Rasam Powder 1 Table spoon
Tomato 1
Lemon 1 small
Mustard seeds ¼ tea spoon
Asafetida 1 small piece
Coriander seeds ¼ tea spoon
Pepper ¼ tea spoon
Jeera ¼ tea spoon
Curry leaves
Coriander leaves

Cook tur dhal nicely with 100gms of water. Cut tomatoes into pieces and add 200 Gms of water. Add rasam powder, salt, asafetida and boil it for 5 minutes. Then add the cooked tur dhal and enough water. Fry coriander seeds and pepper without oil. Powder the coriander seeds, pepper and jeera. Add the powder into the rasam, we made it ready.
Season it with mustard seeds fried in ghee and garnish with curry leaves and coriander leaves. Squeeze the lemon and the juice should be added to the rasam after the boiling was over.

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.

பாரத Matrimony

12 WAYS TO AVOID WEIGHT GAIN

How is it possible? Here are 12 commandments that will help you avoid weight gain. The three keys are attitude, planning and determination.

1. SEPARATE FOOD FROM TELEVISION

Eating, drinking, napping and channel-surfing. If these consume most of your leisure hours, you will end up gaining weight. Make healthy and light food choices; fill your plate with the quantity right for you. Be fully aware of what and how much goes into your system.

2. AVOID SKIPPING MEALS BEFORE A PARTY

Don’t starve yourself during the day in anticipation of an evening party. If you eat at regular intervals during the day, you are less likely to over-eat at night. The body has an internal clock and the metabolism is regulated by regular cycles. Learn to respect these cycles. When you are fuelled right, it is easier to avoid a feeling of “out-of-control” hunger.

3. WIN AT THE DRINKING GAME

Savor alcohol in small quantities instead of guzzling down your drinks. Mix your drink with carbonated water to cut back on calories. Alcohol consumption slows down the fat burning capabilities of the body. One gram pf fat is 9 calories and alcohol is 7 calories per gram. Too much will inhibit your inhibitions, making you careless about what you eat.

4. NIBBLE ON NUTS

When you drink, your body naturally loses salt, which is why you readily reach out for salted peanuts. A couple of handfuls, instead of one fistful can be a cause of concern. Instead, check if pretzels, popcorn or other low fat savories are available.

5. DIVIDE BEFORE YOU DEVOUR

Don’t desert the dessert. Divide it. Pleasure is best when shared. This way your taste buds are satisfied, portion size decreased and calorie intake reduced.

6. LEAVE SOMETHING ON YOUR PLATE

No one believes you’ve eaten enough if your plate is empty. If your plate has a little food you won’t be coaxed to eat more.

7. “EAT” LOTS OF WATER WITH OUR MEALS

Eat high water content foods that will fill you up and help you lose weight. Examples are watermelon, oranges, sweet lime, grape fruit, pineapple, tomatoes and cucumber. Starchy vegetables, on the other hand, such as corn and potatoes are harder to digest than those that contain more water. In addition, drink at least eight glasses of water a day.

8. TAKE BREAKS TO DEEP BREATH.

Do you binge eat when you are bored, angry or tense? Relax, deep breathe several times. Decide to do something to take your mind off food. This will help you distinguish between actual hunger and eating due to emotional responses.

9. DO NOT GET DERAILED IF YOU GO OFF TRACK

It is inevitable that even the most determined, get off track occasionally. Just remember, it’s the final goal that’s important. So get back on track as soon as possible. Do not get immobilized with quilt.

10. “EXCUSE PROOF” YOUR EXERCISE ROUTINE

Schedule “workout” in your daily planner. Find an exercise trainer or a workout
Buddy to help you stay committed. Make exercise an important part of your daily life and write it down so that you are more likely to keep the “appointment”. Adding a well programmed weight training and cardiovascular workout will work wonders for you. You will burn calories, boost your metabolic rate and shape up.

11. REWARD YOURSELF

Book yourself a relaxing massage or a spa treatment you enjoy. Buy yourself an outfit that looks good on you.

12. BROADEN YOUR PALETTE ON PLEASURES

Avoid rich gravies, creamy sauces or dressings. They are laden with high fat. Instead, order sauces and dressings on the side and go easy on them. Eat in a way that doesn’t place all the emphasis on the pleasure of food alone-lay emphasis on ambiance, well-presented meals and good company.

When planning your meals make sure you eat five to six small meals a day. Your body needs only few calories at a time for energy and metabolism. Large meals overload the body’s digestive system, excess is stored as fat.

This useful information is gathered from a daily news paper.

The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist, as per the information.

VERKKADALAI URUNDAI (PEANUTS BALLS)

Ingredients

Dried Verkkadalai without oil 3 cup
Jaggery ½ cup
Rice flour 2 table spoon
Cardamom Powder ½ tea spoon

Clean the jaggery and make thick paagu (liquid paste) with 3 string consistency. Add the skin removed verkkadalai, cardamom powder to that paagu and stir it well. With the help of rice flour, make balls from the verkkadalai mixture and allow it to cool.

SPECIAL VEGETABLE CUTLET

Ingredients

For this vegetable cutlet we can use keerai (green leaves).

Carrot, beans, cauliflower sliced 1 cup
Green peas ¼ cup
Potato 1
Bengal gram flour ½ cup
Roasted gram flour ½ cup
Garlic ginger and chili paste 2 tea spoons
Coriander leaves (cut into pieces) 1 table spoon
Turmeric powder ½ tea spoon
Bread powder ¼ cup
Oil
Salt to taste

Boil all vegetables individually. Add Bengal gram flour, roasted gram flour, vegetables, garlic ginger chili paste, salt coriander leaves and turmeric powder. Mix it well. Make desired shape of cutlets and deep fry it in a non stick pan with oil. Boil it till deep brown colour comes. Serve with sauce.

POTATO THATTAI

Ingredients

Potato 250 Gms
Rice flour 400 Gms
Peeled broken green gram 50 Gms
Roasted gram 50 Gms
Verkkadalai (Pea nut) 50 Gms
Green chili 10
Coconut scrapped 1 cup
Oil
Salt to taste

Soak the green gram, pea nut and roasted gram in water. Add salt, green chili and scrapped coconut. Grind it well. Boil the potatoes, peel and smash it well.
In the rice flour, add smashed potatoes and the ground mixture. Prepare thick dough. Make small balls. Prepare small round size thattai from the balls, with the help of oil touch. Deep fry the thattais in oil. Make it in slight brown colour. The thattais will be crispy.

RASAM PODI

Ingredients

Red chili 5 cups
Coriander seeds 3 cups
Red gram dhal (Tuar dhal) 2 cups
Pepper seeds 1 cup
Jeera 50 gms
Dry coriander leaves
Turmeric pieces 4

Dry all the ingredients except jeera for a few minutes. Allow it to cool. Powder it along with jeera coarsely (i.e. not 100% nice powder). To prepare any rasam make use of this powder.

STEAMED RICE CUTLET

Ingredients

Boiled Rice 2 cups
Red chili 3
Asafetida 1 small pinch
Mustard seeds 1 tea spoon
Black gram 1 tea spoon
Cabbage 1 cup (sliced nicely)
Carrot 1 cup (sliced nicely)
Coconut scrapped 1 cup
Green peas ½ cup
Curry leaves
Salt to taste
Oil

Soak boiled rice in water for 2 hours. Then grind rice salt, asafetida, red chili into medium coarse mix (like sooji). In a pan put oil and add mustard seeds, black gram. Roast well. Then add green peas and other vegetables with scrapped coconut. Add curry leaves and keep it for 3 to 4 minutes. Boil water and add the rice mix and cook it without oil. Let it cool. Add all the baked vegetable mix in it. Steam cook the entire thing like idlis and after that cut the cooked idlis into pieces. Serve with tomato sauce or pudina (mint) chutney.

BEAUTY TIPS

1. Cucumber seed powder 100 Gms
Barley Powder 100 Gms
Sandal wood Powder 10 Gms
Pachai Karpooram 5 Gms
Milk 2 Tea spoon


Make a powder with all the ingredients. Take one spoon of this powder and add milk in that. Apply evenly in the face and other parts of the neck. Leave it for 15 minutes and wash with warm water.

Effective natural bleach is ready.

2. Take cucumber juice 2 tea spoons, lemon juice ½ tea spoons, and ½ gram flour ½ tea spoons. Mix it well. Apply it on the fact and other parts of the neck regularly. Wash with warm water. The sun pigmentation (black colour) will go soon.

3. For softness and freshness paste the coriander leaves and applies it on the face and other parts of the neck. Allow it for 10 minutes. Wash with cool water.

GOTTU KUZHAMBHU

Ingredients

Any vegetable like bringal, Ladies finger 100 Gms
Tamarind 1 small lemon size
Mustard seeds ¼ tea spoon
Fenugreek seeds ¼ tea spoon
Bengal gram 1 table spoon
Red chili 1
Asafoetida 1 small pinch
Sambar Podi 1 Table spoon
Curry leaves
Salt

Prepare 250 Gms of tamarind water with enough water. In a pan, pour oil, add mustard seeds, Bengal gram, red chili, and asafetida. Fry it well. Add 150 Gms of tamarind water into it. Add the cut vegetable. Allow it to boil for 5 minutes. Then add the balance 100 Gms of tamarind water, sambar podi and salt. Boil it well for 5 minutes. Add curry leaves.

POTATO SUBJI

Ingredients:

Potato (cut into small pieces) ½ cups
Tur Dhal ¼ cup
Green Dhal ¼ cup
Green chili 3
Onion (cut into pieces) ¼ cups
Tomato (cut into pieces) ¼ cups
Sambar Podi ½ tea spoon
Mustard seeds ¼ tea spoon
Salt To taste
Oil
Coriander leaves

Put oil in a pan season with mustard seeds. Add onion, green chilies and fry it well. After it turns brown colour, add tomato, sambar podi and potato. Fry it for 5 minutes. Add 1 cup of water and boil it well. Then put both the dhal and add enough water and salt. Pressure cooks it and serves hot with coriander leaves.

PARUPPU URNDAI (BALLS) KUZHAMBU

Ingredients:

Tur Dhal (Tuvaram Paruppu) 200 gms
Red Chilies 4
Tamarind 1 Big lemon size
Asafetida 1 small piece
Sambar podi 2 Table spoon
Salt 3 Tea spoon
Mustard seeds 1 tea spoon
Oil
Curry leaves


Soak tur dhal in water for 2 hours. Filter it nicely and add red chilies, asafetida and little salt. Make a nice paste. In a frying pan pour little oil and add the grounded paste. Stir it well for 2 minutes. Make small balls from that.

Soak tamarind in water and prepare 250 Gms of tamarind water. Add sambar podi,
Salt and allow it to boil. While boiling, put three dhal balls. After 5 minutes the balls will come up. After that add 3 more dhal balls into the boiling tamarind water.. Like that all dhal balls should be put into the tamarind water and allow them to boil well and come up. Season it with mustard seeds and curry leaves.

Photo Courtesy: Aayis recipes.com

LEMON RASAM

Ingredients

Tur Dhal 50 gms
Salt To taste
Rasam Powder 1 Table spoon
Tomato 1
Lemon 1 small
Mustard seeds ¼ tea spoon
Asafetida 1 small piece
Coriander seeds ¼ tea spoon
Pepper ¼ tea spoon
Jeera ¼ tea spoon
Curry leaves
Coriander leaves

Cook tur dhal nicely with 100gms of water. Cut tomatoes into pieces and add 200 Gms of water. Add rasam powder, salt, asafetida and boil it for 5 minutes. Then add the cooked tur dhal and enough water. Fry coriander seeds and pepper without oil. Powder the coriander seeds, pepper and jeera. Add the powder into the rasam, we made it ready. Season it with mustard seeds fried in ghee and garnish with curry leaves and coriander leaves. Squeeze the lemon and the juice should be added to the rasam after the boiling was over.

காஞ்சிபுரம் IDLI

Ingredients:

• Raw rice 1/2 cup
• Idly rice 1/2 cup
• Black gram dhal 1/4 cup
• Fenugreek seeds 1/4 tsp
• Curd 1 spoon
• Cumin seeds 1 tsp
• Pepper 2 tsp
• Dry ginger powder (sukku) 1/4 tsp
• Oil, ghee and Salt
•
•
Soak raw rice, idly rice, Fenugreek seeds and Black gram dhal for 4 to 5 hours. Prepare the batter by grinding the soaked ingredients coarsely (to the size of rava). Don’t grind it nicely. Add Salt and Curd to the batter. Allow the idly batter to ferment. Heat Oil in a pan. Add Cumin seeds, Pepper, Ginger powder and fry for a minute. Then mix the fried items to the fermented idly batter. Boil water in a cooker. Pour a spoon full of batter to the idly plates and place the plates in to the cooker. Cover the cooker with a lid. After about 10 to 20 minutes the idlies will be cooked and soft. Insert a knife to the idly and it shouldn’t stick with the batter. Remove the idlies from the plates and serve hot with chutney, sambar and idli podi (idli chili powder).

TOMATO SOUP

Ingredients

Tomatoes 1 Kg
Onion 2 medium
Fresh Ginger 1 ½ “piece
Carrot 1 chopped finely
Beet root small piece
Salt, pepper and sugar

Dice onions, tomatoes into big pieces. Peel and chop ginger. Take all the chopped vegetables in a vessel and pour enough water to cover the pieces. Cook in medium flame till tomatoes become just tender or pressure cook till one whistle. Cool down thoroughly and discard beet root piece. Blend in mixer and then strain through broad eyed strainer to remove seeds and skin. If necessary dilute it with water and reheat with salt and sugar.

15 ஸ்டெப்ஸ்- TO LIVE HEALTHIER NOW

1. Eat as if your life depended upon it. Our cosmic origin requires high
octane fuels.
2. Chew foods well to begin the process of digestion.
3. Leave stomach 20% empty for digestion, discover the benefits of
calorie restriction.
4. Combine foods properly for assimilation.
5. Consume 8-12 glasses of quality water daily but not with meals. Drink
water from a closed container with a straw.
6. Diet should be 75% alkaline ash forming foods and 25% acid forming
foods. This is very critical.
7. Consume organically grown fruits and vegetables when possible.
Avoid chemically laden and over-processed foods in cans or boxes.
8. Consume enzymatically alive foods full of organic water, various
colours, as well as phytochemicals and anti-oxidants. Eat 6 servings
of vegetables, three of fruit daily. Do not overcook vegetables.
9. Reinoculate the colon by eating plain, unsweetened yogurt daily.
10. Keep the colon clean.
11. Take time to breathe deeply. Reduce stress naturally. Rejoice in life.
12. Sleep sufficiently for your needs and exercise daily.
13. Expose your skin and eyes to sunlight, daily, at only the appropriate
times, avoid burns; never look at the sun directly.
14. Reach out with love and compassion to others and see them as your
own. Do not criticize.
15. Meditate and pray to calm our bodies and minds, think good thoughts,
do right actions, be truthful in speech. Smile, it is magical.

Avoid excess protein, alcohol, and sugars, excess salt, overly processed foods, tobacco, tea, carbonated beverages, margarine, coffee, refined foods, hydrogenated or rancid oils, fried foods and sweetened foods.

MILAGU KUZHAMBU

THEVAIYANA PORUTKAL

Puli 1 siriya yelumichambazha alavu
Milagu 1 spoon
Varral Milagai 3 alladu 4
Uluthamparuppu 1 spoon
Tuvaramparuppu 1 spoon
Perungayam 1 thundu
Uppu 1 spoon
Karuveppilai

Puliyaik karaithu 2 aazhakku puli jalam yeduthukkondu uppu, karuveppilai podavum. Milagu, milagai, uluthamparuppu, tuvaramparuppu, perungayam ivarrai yennayil varuthu (thevaiyanal siridu karuveppilaiyaiyum kooda vaithu) nangu araithukkondu, puli jalathodu serthu siridu sundum varaik kodikkavittu, maavu karaithuvittu oru kodhi vandavudan irakkivaithu, kadugu thalithuk kottavum. (Pidithavargal siridu vellam serthuk kollalam).

Shaadi.com Matrimonials

PARUPPU (DHAL) RASAM

Ingredients:

Tuar Dhal 50 gms
Rasam Powder 1 Table Spoon
Tamarind small lemon size
Tomato 1 small
Salt 1 table spoon
Mustard seeds ¼ tea spoon
Asafoetida 1 small piece
Cumin seeds ½ tea spoon
Ghee 1 tea spoon
Coriander leaves
Curry leaves

Soak the tamarind in the water for 10 minutes. Cook the tuar dhal with 100 Gms of water. Prepare tamarind water measuring 200 Gms. Add salt, asafetida and pieces of tomato. Boil it for 10 minutes. Add rasam powder. Allow it to boil for 2 minutes. Then add the cooked tuar dhal into it. Season it with mustard seeds and cumin seeds in ghee. Then garnish with curry leaves and coriander leaves. Serve hot.

OATS BAGALABATH

Ingredients:

White Oats 1 cup
Milk 1 cup
Good Curd ½ cups
Chili 2 sliced nicely
Ghee 2 table spoons
Crated Cucumber 1 small cup
Ginger 1 small piece
Pomegranate Pearls 2 table spoons
Green Grapes and Raisins each 10 nos.
Mustard seeds ½ tea spoon
Cumin Seeds ½ tea spoon
Curry Leaves Little
Salt To taste
Coriander Leaves Little


Cook oats nicely. In a pan, put ghee and add green chili, ginger, mustard seeds, curry leaves and cumin seeds for seasoning the bath. Add curd, salt and cooked oats. Add the seasoning. Stir it well. Decorate with cucumber, pomegranate pearls, green grapes, raisins and coriander leaves. Serve cool.

CORN PAKORA

Ingredients:

Fresh corn 200 Gms
Gram flour (Besan) 5 table spoon
Chilly ginger paste 3 tea spoon
Red chilly powder 1 tea spoon
Amchoor powder (Day mango powder) 1 tea spoon
Chopped coriander leaves 2 table spoons
Salt to taste
Oil for frying

Grind the corn coarsely and add all the other ingredients except oil. Make a batter by using a very little water. Mix well. Heat the oil. Make small balls from the corn mix and drop them into the oil. Fry them till it becomes brown in colour. Serve hot with spicy chutney or sauce.

TOMATO KURMA

Ingredients:

Onion 2 small
Tomatoes 250 gms
Coconut 100 gms scraped
Cashew nut 3
Red Chili 3
Green Chili 2
Poppy Seeds ½ table spoon
Jaggery ½ tea spoon
Garam Masala Powder ¼ tea spoon
Coriander seeds ½ tea spoon
Ani seeds ¼ tea spoon
Cumin seeds ¼ tea spoon
Oil and salt to taste

Wash and cut onion and tomatoes into small pieces. Grind coconut, cashew nut, poppy seeds, red chili, green chili and coriander seeds into coarse paste. In a frying pan, put oil and heat it. Season the kurma with aniseeds, cumin seeds and add onions. Fry it till it becomes brown in colour. Then add tomatoes. Fry for 5 minutes. Add the ground paste, salt, jaggery and water. Allow it to boil for 10 minutes. The gravy becomes thick. Garnish with coriander leaves. The kurma is ready.