BEETROOT KURMA/GRAVY/பீட்ரூட் குருமா/கிரேவி/चुकंदर ग्रेवी

Beetroot is a humble root vegetable, having immense nutritional benefits that promise health, unparalleled flavour and taste, unique ruby red colour. Moreover, it lends itself to the culinary variations to satisfy our taste buds. It is low in calories. It reduces blood pressure, aids in the production of red blood corpuscles and itis a natural blood purifier. It is bundled with rich iron content so that it maintains the haemoglobin levels. It boosts metabolism and strengthens the digestive system.

This recipe is a quick fix accompaniment prepared with beetroot cubes in the coconut masala base.

Ingredients:

Beetroot 250 gm

Shredded Coconut one bowlful

Raw coriander powder 1.5 tsp

Roasted Cumin powder

Fennel seeds 1/2  tsp+1/4 tsp

Turmeric 1/4 tsp+/4 tsp

Garlic 2 pcs

Curry leaves 2 sprigs+10 leaves

Tomato half chopped 

Pepper powder 1/ tsp

Water 1/2 cup+1 cup+rinsed water 1/2 cup

Groundnut Oil 2 tbsp

Mustard seeds/Fennel seeds 1/2 tsp

Bellary onion one chopped

Stone flower a tiny bit

Cloves 2 pcs

Bay leaf one

Green Chilly one pc, slit

Rock salt 1/2 tsp

Coriander greens optional

Star anise one pc

Procedure:

Wash the beetroot thoroughly.

Peel off the skin.

Chop the beet into cute cubes.

In a mixer jar, add shredded Coconut, coriander powder, cumin powder, Fennel seeds

Pepper powder, garlic cloves, curry leaves, turmeric and water 1/2 cup.

Grind to a fine paste.

Set ready.

Heat the pan on medium heat.

Add fennel seeds to fry.

Add bellary onion 🌰 slit green chilly🌶 and curry leaves.

Saute for a while until onion fried translucent.

Add beet-cubes and chopped half tomato.

Saute for a while.

Add a tiny stone flower, cloves and star anise.

Add turmeric.

Saute for a while on medium heat.

Transfer the ground masal paste.

Saute for five seconds until the raw smell goes off.

Add one cup water along with rinsed water.

Add rock salt.

Let cooking for 15 minutes on low-medium heat until the beets cooked soft.

Garnish with coriander greens.

A very good accompamiment to chapatis, Pooris, Rotis and nans.

Ready to serve

Cooking time 30 minutes.

Yield: 2 persons.

 

FINGER MILLET-BARLEY-ALMONDS NUTRI-PORRIDGE/கேழ்வரகு-பார்லி-பாதாம் கஞ்சி/கூழ்

                                                             

Finger millet is a rich source of calcium that is good for strengthening the bones for growing children and old people. Regular consumption of Fingermillet in any form is good for bone health and keeps osteoporosis at bay thereby reduce the risk of fracture,  It is gluten-free and packed with the richness of fibres, good carbs, amino acids and vitamin D. Finger millet is packed with a good amount of Vitamin D that is mostly derived from direct sunlight.  Vitamin D is a carrier of calcium which is a vital source of our body.

Since it is naturally loaded with calcium, it is one of the best non-dairy sources of calcium. It is extremely a healthy option for growing kids and can be given in the form of Ragi porridge.

The low glycemic index maintains the blood sugar levels within the safe range. Finger millet is working magically for maintaining the youthful skin. There are vital amino acids like Methionine and Lysine in finger millet maintain the skin wrinkle-free and sag-free.

Finger millet is well known for the natural source of iron content and hence it is a boon for anaemic pregnant mothers and people who suffer from Jaundice.

The high amount of dietary fibres present in the Fingermillet cereal keep the stomach full for a longer time and prevents unwanted cravings. If we want to get its all the essential contents of finger millet it is advised to consume in the morning and track the whole day energetic.

Almonds are richly packed with healthy fats. antioxidants, vitamins and minerals Its nutritional profile state " Every one ounce about 20-23 almonds provides  6 grams of protein and 4 gms of fibre, vitamin E 35%  magnesium 20% riboflavin 20% Calcium 8% and potassium 6% They are sodium-free so that it is highly beneficial for the people with hypertension. Vitamin E present in almonds supports immune function since it confers antioxidant properties, Moreover, it contains 6 per cent of the daily recommended iron that helps in the production certain hormones and works as the carrier of oxygen to the muscles.

Barley contains a considerable amount of vitamins especially vitamin B compounds such as niacin, thiamin, and pyridoxine (Vitamin B6) and beta-glucans, minerals, rich content of fibre, molybdenum, manganese and selenium. It acks folate and riboflavin.  All these enhance the production of new cell formation.

It supports weight loss.

It contains Zinc, phosphorous, copper, magnesium and calcium which are contributing to bone health and maintaining a strong skeletal system.

Soaking these cereals overnight increase the richness of vitamins and minerals.

Now let us make this nutritious and delicious Finger millet-Barley-Almonds Porridge/Koozh

Ingredients we need:

Finger millet one cup

Barley 1/2 cup

Almonds 20-23 pcs

Water for soaking

Procedure:

Soak the Finger millet, Barley and almonds in water overnight.

Rinse thoroughly and drain the excess water.

Grind to a smooth paste adding sufficient quantity of water.

Strain the ground millet contents through a strainer 

Heat the millet milk on medium flame.

Keep on stirring to avoid lumps.

The milk is fastly transformed into porridge.

Turn off the heat.

Porridge is ready to serve either with milk or buttermilk.

If you want to have with sweetness, add cane sugar and crushed cardamom and 25 ml milk

or you can have it with buttermilk or milk, adding 1/2 tsp salt and grated ginger.

Both are tasteful and optional.

Cooking time 8 minutes

Yield: Four persons

MORINGA GREENS THOKKU/DRUMSTICK LEAVES THOKKU/முருங்கைக் கீரை தொக்கு

Thokku calls for a somewhat specific method to work out with herbs like moringa or murungai keerai, curry leaves Coriander greens or methi or fenugreek leaves in generous addition of Sesame oil and Tamarind to restore the considerable shelf life. Lesser the water added, more the shelf life is. We add tamarind, jaggery powder, salt and a generous amount of sesame oil to increase its shelflife. If it is mixed with hot steamed rice, have it with any tiffin like chappathi, Puri, Idlies and Dosas, We will get addicted to its divine taste.

In other words, the six tastes blend in perfect proportion in much more concentrated gravy or dry gravy.

Let's make this yummy thokku using the Moringa greens or murungai greens which are well known for its richness of iron and other important nutrients..

Ingredients we need:

Murungai greens one bunch

Jaggery powder 2 tsps

Coco rinds or Kudampuli or tamarind 3 pcs

Himalayan rock salt 1/2 tsp

Water 50 ml

Mustard seeds 1/2 tsp

Dry roasted fenugreek powder 3/4 tsp

Grated garlic 1 tsp

Turmeric 1/2 tsp

Red chilly flakes 1/2 tsp

Sesame oil 4 tbsps

Groundnut oil 1 tbsp

Asafoetida 2 pinches

Dried red chillies 3-4 pcs

Procedure:

Pluck the murungai leaves along with its tender stems.

Place them in a mixer jar up to 3/4 th level'

Add red chillies, kudam puli, Jaggery powder, Himalayan rock salt and 5o ml water.

Grind at high speed to a coarse paste.

Now heat the heavy bottomed vessel with one tbsp groundnut oil.

Add mustard seeds to crackle.

Once they start to crackle, add Grated garlic, Turmeric and red chilly flakes and saute on low flame.

Turn off the heat and add greens paste.

Saute on medium heat for one or two minutes until the greens changed its colour.

Add asafoetida and fenugreek powder.

Mix to combine.

Add sesame oil 2 tbsps little by little on keeping the flame on a low level.

Mix to combine.

Add another two tbsps of Sesame oil at the final stage and mix to combine well.

Murungai greens thokku is ready to be consumed.

Thokku means pounded herb or vegetable with specific spices sauteed in sesame oil.

LADY'S FINGERS COCONUT STEW

A Refreshing Stew to lighten up any meal!

Cooking Time: 20 minutes
             Yields: two servings

Ingredients:

Lady's fingers 4 g chopped as chunks 2-3 cm long
Shallots or onion chopped 2 g
Green Chillies 2 slit longitudinally
Curry leaves 20 
Garlic Cloves 4 pcs
Cumin seeds one tbsp
Shredded coconut 3 g
Fennel seeds 1 tsp
Groundnut oil 1 tbsp
Mustard seeds 1/2 tsp
Cloves 3-4 optional
Turmeric 1/2 tsp
Salt 1 tsp
Coriander leaves 2 g chopped
Tomatoes chopped 4 pcs
Water needed 300 ml


Procedure:

Grind the coconut, cumin and garlic using 20 ml of water to a coarse texture.
Set aside.
Heat the frying pan with oil. (medium heat)
Add mustard seeds
Once it starts crackling, add fennel seeds and cloves to fry.
Add shallots, curry leaves and green chillies.
Add turmeric. Saute until the shallots turn translucent.
Add Veggie chunks and saute on low flame. (for 2 minutes)
Add tomatoes
Saute for a few seconds.
Transfer the coarsely ground contents.
Add 300 ml water to adjust the consistency.
Add salt.
Allow bubbling until the veggies get softness.
Garnish with coriander leaves chopped

Ready.
Turn off the heat.
Serve hot with hot steamed rice!

This is an authentic Kongu Cuisine

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Quick fix methods
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