Fruit Salad

Ingredients

Serves 6-8

1		fresh, ripe pineapple, cubed*
4		oranges, segmented
2		kiwis, peeled and sliced / Grapes
3		bananas, sliced
1	pint	strawberries, slices
2	tablespoons	clover honey
2	tablespoons	freshly squeezed lime juice

*Substitute canned pineapple chunks if the fresh fruit is unavailable.

Egg Curry

This makes an unusual and delicious lunch or brunch, or a great light supper. 
It’s even better when prepared a day ahead,
 so that the eggs have time to absorb the complex flavors of the sauce.

Ingredients Serves 4–6 6 tablespoons vegetable oil 1 small onion, minced 1 1-inch piece ginger, minced 2 teaspoons crushed garlic 1 tablespoon ground coriander 1/2 teaspoon ground turmeric 1/2 teaspoon chili powder 2 whole black cardamon pods, lightly crushed 2 small bay leaves 6–8 whole black peppercorns 8 whole cloves, lightly crushed 1 1-inch cinnamon stick 1/2 cup canned chopped tomatoes, drained 1 teaspoon salt 1+ cups water 6 hardcooked eggs, halved ~ cilantro for decoration

	Directions
	Heat the oil in a heavy-bottomed saucepan set over medium-high heat until sizzling. Add the onions and cook until golden brown, adjusting the heat as needed to prevent burning. Add the ginger and cook for two minutes. Stir in the garlic and cook for one minute. Add the coriander, turmeric, chili powder, black cardamom pods, bay leaves, peppercorns, cloves, and cinnamon stick and cook for 30 seconds. Add half of the tomatoes to the mixture, stir well, and cook for one minute. Add the remaining tomato and the salt and cook for another minute. Pour in the water and stir to combine. Bring to a lively simmer, and then adjust the heat to medium-low. Cook for 15 minutes, stirring often to prevent sticking. Thin the sauce with more water if required. Adjust the seasonings. Pour half of the sauce on a deep-lipped platter, arrange the eggs, and cover with the remaining sauce. Decorate with the cilantro. NOTE: If you make this dish ahead, handle it carefully during storage to ensure that the eggs remain intact. Bring to room temperature, then heat in the microwave before serving.

Medu Vada

Ingredients:-

Urad dal soaked in water for 2 hours – 2 cups
Finely chopped shallots – 10
(I used Onion as I didn’t have shallots)
Green chillies – 3
Chopped Ginger – 1 tsp
Chopped curry leaves – 2 tsp
Crushed pepper – 1 tsp
Baking Soda – 1/4 tsp
Salt – to taste
Oil – to taste

Method:-

Grind urad dal and salt together adding very little water,into a coarse paste.It would be better if you don’t add water at all.But if you think,your grinder won’t coperate,just add necessary water little by little.
Now add shallots,ginger,curry leaves,pepper and baking soda into the ground paste and mix them together.

Pat your hands with water and make a ball with the paste.Flatten it and make a hole in the center like a doughnut.Wet your hands with water,when ever needed.

Drop the vadas into hot oil and deep fry till golden brown in color.Serve with chutney or sambar
If you’ve accidently added more water while grinding,you can always use Urad dal powder to compensate it.

Fried Idly

Ingredients:

• Idly – 4 to 5
• Chili powder – 2 tspns
• Turmeric powder – a pinch
• Salt – As required
• Oil to fry

Recipe:

1. Cut idly into 4 pieces.
2. Mix Chili powder, Turmeric powder and Salt using little water
3. Marinate the Idly pieces into the chili mix for half-an-hour.
4. Deep fry the Idly pieces in oil.

Serve hot with Chutney.

Banana/Plantain chips

Ingredients:Publish Post

• Plantain - 1
• Chili powder and Salt - to taste
• Oil - to deep fry (1 cup)

Recipe:

1. Remove the skin of Plantain using scrapper.
2. Slice the Plantain into thin and round.
3. Heat Oil in a pan. Deep fry the Plantain chips till they are crispy and golden yellow.
4. Remove them and drain on paper towels.
5. Sprinkle Chili powder and Salt over the chips and serve.

Snacks under 125 calories

Source - Reader's Digest

The science is clear: eating small amounts of healthy foods throughout the day is the best way to curb cravings, limit hunger, and avoid overeating come meal time.

There's no perfect formula, but many experts are now saying that in addition to three healthy meals, each of us should enjoy a snack mid-morning and mid-afternoon as well. After dinner, either a small dessert or late-evening snack also makes sense to round out the day's menu. The goal is to never go three waking hours without having a small bite to eat.

The key rule: Keep each snack to 125 calories or less. As you'll see, scientists are not banning chocolate or potato chips. But you'll find that the healthier the food, the more you can eat. For example, an entire cucumber is a mere 45 calories. It takes just five potato chips to get you to that threshold!

1. Hard-boiled egg

Packed with protein, this favorite will stave off even the worst hunger pangs and give you energy to get through to dinner. Yet one boiled egg is just 78 calories! If you need a little more to nosh, supplement with cut-up vegetables.

2. Peanut butter

Spread 1 tablespoon on a regular-sized rice cake for a texture combination that satisfies.

3. English muffin pizza

Nope, scientists are not kidding. Spread half a muffin with a tablespoon of pasta sauce, 2 tablespoons of low-fat grated cheese and bake at 350°F until bubbly.

4. Potato chips

Okay, dietitian admit it. Even dietitian suckers for this old favorite. Twelve average-sized chips will come in at roughly 100 calories, which means that yes, you can still enjoy that fulfilling crunch.

5. Air-popped popcorn

Have 3 cupfuls of this healthy snack, and you'll be good to go for hours.

6. Hummus and pita

Low in fat and calories, hummus provides a wallop of protein, flavor, and fiber. Spread 2 tablespoons on half a pita and call it a lifesaver.

7. Jelly beans

These favorites aren't just for Easter anymore. A handful (about 25) comes in under the wire.

8. Microwave popcorn

Choose light or low-fat versions, you can eat up to 3 cups. Eat the full-fat buttery version, have no more than 1 cup. You decide.

9. Tangerines

Two of these luscious fruits are 20 fewer calories than an 8 ounce glass of orange juice! Plus their high fiber content makes you feel fuller.

10. Raisins

They're sweet, healthy, and packed with vitamins and nutrients, and about 3 tablespoons (roughly 75 raisins) will help you get through the day even better.

11. Brownie

One 2-inch square fills the bill, believe it or not.

12. Sorbet

One half cup of a fruity sorbet on a steamy, hot afternoon will cool you down…and at just 120 calories, will keep you nicely satisfied until dinner.

13. Pistachios

Reach into that bowl and grab 30 of these delectable nuts. Make them unsalted if you possibly can.

14. Fig bars

Everyone loves fig newtons, and why not? They're delicious, filling snacks packed with nutrients. Two of them count as a full snack.

15. Fresh avocado

Spread one-half of a small avocado on a rice cake, and watch your hunger pangs disappear.

16. Small baked potato

…with half a cup of salsa and 2 tablespoons of fat-free sour cream. Sounds impossible, doesn't it? It's not. Salsa is very low in calories, and if you stick to a small potato, you'll be eating a filling snack that you'll truly love.

17. Chocolate chip cookie

Have two, regular-sized cookies and remember your after-school days.

18. Frozen yogurt

If you have a sweet tooth, this snack is for you. Serving should be ½ cup. Add a small clementine for extra flavor and fiber.

19. Baked apple

Top it with 1 tablespoon low fat yogurt and a sprinkle of cinnamon, and you'll be surprised at how delicious calorie counting can be.

20. Seven-grain Belgian waffle

Forget about a piece of bread. Just pop one into the toaster and enjoy it with a small piece of fruit.

21. Chestnuts

Chestnuts roasting on an open fire are a sure way to quell hunger pangs before dinner. Peel and eat five whole chestnuts for roughly 120 calories worth of pleasure.

22. Lean roast beef

If you love meat, there's no reason why you can't have it as a snack, in smaller portions. Roll 2 ounces worth around cucumber slices dipped in fat-free sour cream.

23. Cherry tomatoes

These babies are so low in calories that you can eat as many as you want. Go ahead: put a pint on your desk and nosh away!

24. Cornflakes

Have one cup of cereal with a quarter cup of low-fat milk, and enjoy this breakfast treat as a snack anytime.

25. Grilled tomato slices

Place two slices on aluminum foil, sprinkle with a tablespoon each of Parmesan cheese, and run them under the broiler. Yummy!

26. Dill pickle

In truth, the average dill pickle is only 34 calories. Stick to one, though, because even though they're delicious, they're sodium count is super high.

27. Edamame

These delicious soybeans are packed to the brim with flavor, protein, and tons of fiber. Eat about ½ cup of beans for a 120-calorie snack (that's a little over a full cup of pods, if you prefer to buy them unshelled).

28. Fresh fruit salad

Take advantage of beautiful, seasonal fresh fruit, and gobble two to three cups of a blend of cut-up pieces and berries to your heart's delight.

29. Rye wafer

Spread one with a tablespoon of hummus and top with sliced, raw red bell pepper.

Benefits of Oats

Health benefits of Oats

1, Rich in beta – glucan , a soluble fibre that helps lower cholesterol.

2. Rich in nutrients that makes it a basic energy food to kick – start the day and prevent tiredness later.
3, Rich source of Vitamin B complex , which is good for the nervous system and strengthening of bones.

4, High concentration of calcium , protein , manganese ,thiamin and Vitamin E compared to other whole grain foods such as wheat and rye.
5, Power packed with Phytoestrogens, Phytochemicals to help fight disease.

6, Contain flavonoids that help prevent heart disease and cancer.

7, Adding oats to your daily diet could be the key to controlling diabetes.
8, Eating just eight tablespoons of oats was found to decrease post – prandial blood sugar by 10- 15 per cent in people with type – 2 adult- onset diabetes.
Add oats to your diet
Make your idli more nutritious by adding oats to it.

Use rolled oats or crushed bran cereal instead of breadcrumbs.

Try oats uthapam , oatbran upma, oats paratha , toast with oats and oatmeal porridge.





Makes: 8 Idlis

Note: Though these Idlis may not be as soft and fluffy as normal Idlis ( the one's made of urad dal and rice ) these are very tasty and easy to prepare.

Ingredients

Oats: half cup
Suji (semolina): half cup
Curd: 1 cup
Water: half cup (approximately)
Salt as required
Oil for greasing

Method

Grind oats into a powder and keep it aside.

Put this powder, suji, curd and salt in a bowl and beat the mixture well. Add enough water to make a smooth batter of thick yet slightly pouring consistency.

Keep the batter aside for 15-20 minutes.

Boil 2 cups of water in a cooker and grease the idly stand. Put 1 ladleful of batter in each idli cup. Place the idlistand in the boiling water and close the cooker. Cook on steam for about 15 minutes on medium heat. Allow to cool naturally and remove the idlis . Serve hot.

Serving tip: Tastes good with coconut chutney / tomato chutney and sambar.

Benefits of Steam Cooking

Health benefits of Steam Cooking

Source - hubpages

In steam cooking or steaming, the boiling water never comes in contact with the food. Heat from the steam is gentle and uniform. It slowly diffuses through the food and let the food cook in its own juice thus minimizing loss of nutrients and retaining its texture and flavor.

Popular steam cooking dishes in Konkani cuisine arePathrodo, Idli, Undi ( sweet & salt ), Sannan / Sandan,Khotte, Sevai ( Idiyappam ), Modak, Puttu, Patholi,Mudha Idli, Steamed Kele ( Kerala Banana ), Pelkai Gathi (Jackfruit Adye ), Turmeric Leaf Gatti ....

Other popular steam cooking dishes are Dim sum, steamed bun, momos, rice parcels, dhokla, patranimaach, steamed fish, steamed vegetables, steamed chicken, steamed low calorie puddings, Bhapa illish,Ilayada ...

Bamboo Steamer

Benefits of Steam Cooking

1. Retains food valuable nutrients, vitamins and minerals.

2. Maintains food moisture and freshness.

3. Keeps food vibrant colors and natural flavors.

4. Softens food fibres, making food tender and easily digestible.

5. Discard the need for cooking oil or fat, resulting in light and healthy meals.

6. Cooks almost all kinds of food from vegetables to meats to seafood to fruits and pasta.

7. Cooks food fast and easy - cooks a complete meal in just under 30 minutes.

8. Cooks over a single heat source a load of different layers of food stacked one on top of the other - saves time, energy and money.

9. Keeps your kitchen clean - no oil, no smoke, no mess - cleaning up is easy.

More Tips On Steam Cooking!

Do's

Do ensure you cover the steamer or pot or saucepan with a tight fitting lid.

Do keep an eye on the cooking time: the heat during cooking is intense and it is easy to overcook. Become familiar with the various periods needed to cook each type of food.

Don'ts

Do not let the boiling water or stock touch the steaming equipment.

Do not let the water or liquid boil dry. Check the level every 15 to 20 minutes and top up with water or stock as required.

Do not leave food in the steamer after cooking, even with the heat turned off, as it will continue to cook and possibly overcooked or spoil your food.

Garlic Chili Sauce

(makes 1/4 cup)

Ingredients:n
3 tablespoons soy sauce
1 tablespoon rice vinegar
1 teaspoon sugar
1 birds eye chili (thinly sliced)
1 green onion (thinly sliced)
1 teaspoon sesame oil
1/2 teaspoon chili oil

Directions:
1. Mix everything.

Red Capsicum and Feta Fritters

Ingredients:
4 roasted red peppers (chopped)
1 handful parsley (chopped)
1 tablespoon oregano (chopped)
2 green onions (sliced)
1/4 cup feta (crumbled)
1 egg
1 tablespoon balsamic vinegar
salt and pepper to taste
1/2+ cup flour
oil for frying

Directions:
1. Mix the roasted red peppers, parsley, oregano, onions, feta, egg, balsamic vinegar, salt and pepper in a bowl.
2. Mix in the flour adding more if needed in order to ensure that the fritters will hold together.
3. Heat the oil in a pan.
4. Spoon the mixture into the pan and cook until golden brown on both sides, about 2-4 minutes per side.