Sakthi Kitchen

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Sakthi's Quick Recipes

Raw Food Recipes

http://thendralhealthfoundation.blogspot.com/

For Lunches
Different Meal Choices Using Three Separators

Rice + beet root+ (chana dal + potato)
See Recipe below. In one section of the separator you can make rice, in another beetroot and in the third potato and channa dal. You can take out the potato to make the mix. Instead of rice you can make chapatti or roti and so in the free separator you could cook a dal for sambar or another vegetable or bean. You can similarly substitute in any of the recipes below.

Rice + spinach + horse gram (lentils)

Recipe : Spinach Poriyal and horse gram (lentils) curry

Rice + red kidney beans + chard (green leaves)

Recipe : Red kidney beans rajma curry and Chard kotu

Rice + green beans + garbanzo

Recipe : Green beans coconut poriyal and garbanzo sundal

Rice + squash + tur dal

Rice + green mung + cabbage

Recipe : Green mung curry and cabbage poriyal

Rice + masoor dal + radish (for curry)

Recipe : masoor dal curry and potato onion curry

Carrot 'Poriyal'
Grate two carrots or put in a mixer or blender and blend into coarse form without water. Heat one table spoon of oil in a pan and add one teaspoonful of urad dal , few cumin seeds, and one green or red chilli. Fry till urad becomes brown. Now add the grated carrots and mix well. Add half glass of water and allow to cook for three minutes. This will be half cooked but very tasty. You can add some more water and cook for another 4 minutes to get it well cooked. This is very easy and less time consuming. Add salt before serving.

Time : 10 minutes

Spinach 'Poriyal'
Cook spinach in pressure cooker without water. Heat one teaspoon of oil in a pan and add flavor and spice mix. Add grated coconut (one tablespoon ) and briefly fry for a minute. Add the cooked spinach and mix well. Add salt and 1/4 teaspoon turmeric powder, wait for a minute and then serve.

Time : less than 5 minutes.

Broccoli 'Poriyal'
Heat one teaspoon of oil in a pan and add one tablespoon of urad dal and briefly fry till it turns light brown in color. Add one dry chilli (or one teaspoon chilli powder) and (optional) one tablespoon grated coconuts. Briefly fry for a minute. Add chopped broccoli, mix well and pour one glass of water. Put the lid on and turn on full heat. Turn heat off after three to five minutes. Mix well and add salt and 1/4 teaspoon turmeric powder. Wait for a minute and then serve.

Time: 10 minutes.

Potato Coriander Mix
Steam cook two big potatoes. Peel the skin and cut into small pieces. In a frying pan add oil, add one tablespoon of urad dal and briefly fry till brown. Add one tablespoon of sambar powder or spice powder and half tablespoon of salt and add the potato and stir. Add chopped coriander leaves and serve.
Tur Dal Curry
Steam cook tur dal with excess water. In a pan heat one teaspoon of oil and add flavor mix and spice mix. Add ¼ teaspoon of chopped garlic and stir for few minutes. Add the cooked tur dal and allow to boil. Add a few chopped coriander leaves and serve. Chopped tomatoes could be added and also saunf (fennel) seeds for a different flavor.
Time: 10 minutes

Masoor Dal Curry
As above recipe for tur dal curry. You can add dried mango powder (amchur) or you can add a piece of tamarind for sour taste. Rest is the same.
Tomato Coriander Curry
To a blender add a handful of washed coriander leaves, one big tomato, ¼ of a small size onion, a piece of ginger one or two green chilli, one teaspoon of salt, 1/4 teaspoon of turmeric powder and one cup of water (or less) and blend for 1 minute to a paste (to coarse consistency is best) . Take a pan and add a tablespoon of oil and heat. Add 1 teaspoon urad dal and fry for 20 seconds; as soon it starts to turn brown, add the blended mix. Allow to boil for three minutes.
This goes well with roti/chapatti or rice.

Spinach Curry
Cook chopped spinach in pressure cooker with no water. Dal like tur or yellow mung dal also can be cooked in another separator. Heat oil in a pan and add the flavor and spice mix (sambar powder is better than spice mix in this case) and then add salt and ¼ teaspoon of turmeric powder. Allow to boil and serve.
Time: 5 to 7 minutes.

Potato Onion Curry
Heat one tablespoon of oil and add ¼ teaspoon mustard seeds, one tablespoon of chana dal and ¼ teaspoon of cumin seeds and half fry it. Add one cup (or less) of chopped onions and one or two green chillis (optional chilli powder). Briefly fry for a minute, add one cup of water and boil it. Add ½ teaspoon of turmeric powder, one tablespoon of salt and add the cooked chopped potato. Mix well and allow again to boil for less than a minute. Garnish with chopped coriander and serve.
Time: less than 15 minutes.

Turmeric Yogurt mix
Ingredients:
Yogurt 1 cup
Turmeric powder 1 teaspoon
Salt ½ teaspoon
Curry leaves chopped 1 teaspoon
Water 1 Tablespoon
Cucumber 1
Olive oil 1 Tablespoon
Preparation:

Chop cucumber and briefly saute in oil for 2 to 3 minutes (sautéing is optional). Add water and yogurt, then add salt, curry leaves chopped and turmeric powder. Stir well.

Preparation Time: 6 minutes.
Red Kidney Beans/Rajma Curry
In a blender, add 2 flakes of garlic 2.5 gms of ginger, ½ teaspoon red chilli powder, ¼ teaspoon coriander powder, ¼ teaspoon of cumin seeds, ¼ tablespoon of salt, ½ tomato and ½ cup water. Blend well and pour into a pan. Boil for 3 to 4 minutes in full heat. Add the cooked red kidney beans. Mix well and add chopped coriander leaves and serve.
Time: 7 minutes.

(This recipe can be used for all other beans like adzuki beans, navy beans, mung beans, black eyed peas, cow peas, blue beans, pinto, lima beans, etc. Different types of these nourish the body with different proteins and nutrients.).

Matar Paneer
In a blender, add 2 flakes of garlic 2.5 gms of ginger, ½ teaspoon red chilli powder, ¼ teaspoon coriander powder, ¼ teaspoon of cumin seeds, ¼ tablespoon of salt, ½ tomato and ½ cup water. Blend well and add to a separator. Add 1 cup peas to it. In another separator you could make rice. Steam for four whistles. After 5 to 10 minutes, remove the curry from separator. Take a frying pan and add oil and 1 chopped onion. Briefly fry, add finely cut paneer cubes and fry for a minute. Add ¼ teaspoon of garam masala and stir well. Add contents from separator and mix well. Allow to boil and add chopped coriander leaves and serve.
Time: 20 minutes

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Sakthi Lunch -4

Adzuki Black-eye -pea Brown-chick-pea

Cow-pea Dried-green pea French-lentil

Garbanzo Red Kidney bean Pinto beans

Pigeon -pea (Toor-dal) Black pea (Urid-dal) Horse gram

Lima beans curry

Ingredients:

Soaked Lima beans 1/2 cup
Salt 1 teaspoon
Sesame oil 2 teaspoon

Flavor mix 1 teaspoon
Coriander leaves chopped 1 teaspoon
Turmeric powder ½ teaspoon
Coconut grated ½ cup (optional)

Tomato -chopped one medium size
Garlic -ginger Small quantities (optional)

Preparation:

Steam cook the soaked lima in a pressure cooker or in a container with water. Heat oil in a pan and add flavor mix to it. After two minutes add chopped tomato and grated coconut and stir well. Then add turmeric powder and salt to it. Mix well and remove from fire. Garnish with coriander leaves.

Serve with rice, bread, pasta, tortillas.

Preparation time: 15 minutes.

The above recipe can be common for all other beans

Horse gram (Brown lentils) gravy

Ingredients:

Horse Gram	1 Cup	Onion Chopped	2 Nos.
Tomato	2 Nos.	Sesame Oil	2 Teaspoon
Garlic	1 Pod	Ginger	½ inch piece
Salt	2 Teaspoon	Flavor mix	1 Teaspoon
Water	3 Cups	Spice mix	1 Teaspoon
Curry Leaves	1 Teaspoon

Preparation:

Steam cook the horse gram. Blend the tomatoes, garlic, ginger and salt in a blender to a thick paste. Heat oil in a pan and fry it and then the onions till it becomes light brown. Add the watery mixture to it, and spice mix and flavor mix and stir well. Add the cooked horse gram and mix well. Garnish with chopped coriander and curry leaves.

Serve with pasta, rice, tortillas.

Preparation time: 20 minutes.

Green gram/ garbanzo (chick peas) sundal

Ingredients:

Green gram or garbanzo	1 cup	Turmeric powder	½ teaspoon
Ginger chopped	1 teaspoon	Coconut grated	2 tablespoon
Green chilies	2	Olive oil	2 teaspoon
Salt	1 teaspoon	Asafetida	½ teaspoon
Flavor mix	1 teaspoon	Onion sliced	one medium

Preparation:

Wash and soak green gram or the peas for a while (germinated is good) and cook with water (pressure steaming is easy). Heat oil in a pan and saute flavor mix and then saute sliced onion, ginger for few minutes and then add the green gram or garbanzo and salt. Stir well.

Serve with rice, bread, noodles, tortillas.

Preparation time: 20 minutes.

You can make the above and the below recipes with all other beans varieties too like kidney beans, green peas, lima beans, navy beans, pinto beans, black eyed peas, pigeon peas, cow peas etc. Different types of these nourish the body with different healthy proteins and nutrients.

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Sakthi Lunch -2

This below link is on many healthy traditional Indian foods. Please click to read

http://ac.els-cdn.com/S2352618115000438/1-s2.0-S2352618115000438-main.pdf?_tid=4f369816-0679-11e6-84a5-00000aab0f02&acdnat=1461103057_472dabfcad6fc5871f6159e897da1b93

Excellent Tamil Recipes using millets http://passionsandpractices.blogspot.com/

Whole wheat coconut chappathi

Add fresh grated coconut to whole wheat flour. Add water and knead it and roll to chappthi and toast it. This is tasty and does not require oil and also good for health.

Green Chappathis.

Juice of the Herbs that are good for health can be strained and the water can be used for kneading the chappathi flour. Try small amounts of the herbal extract like mint, methi leaves, curry leaves, basil leaves etc. Freshly grated coconut coconut flakes can also be added to improve taste.

kichari Rice

Ingredients:

Brown or whole rice Rice 2 cups
Green split mung dal 1 cup
Water 5 cups
Black corn pepper 1/2 teaspoon
Fenugreek leaves chopped 1 cup (optional)
Spice mix 1 teaspoon
Ginger grated 1 teaspoon
Cumin seeds 1 teaspoon
Curry leaves chopped 1 teaspoon
Coriander leaves chopped 1 teaspoon
Salt 1 teaspoon
Cashew nuts diced 3 teaspoon
Raisins 3 teaspoon
Ghee 1 tablespoon
flavor mix 1 teaspoon
chopped vegetables 1 cup

Preparation:

Heat butter (or ghee ) in a pan add flavor mix and after two minutes add black pepper, cashew nuts, raisins, green chilies chopped, grated ginger, chopped curry and coriander leaves. When it gets sauted add rice, split mung dal, turmeric powder, masala powder, salt, water, fenugreek leaves (use coriander leaves more if you do not have fenugreek leaves). Vegetables like carrots, peas, potatoes, turnips, raddish, bell pepper etc can be used. Cook and serve it hot.

Serve for lunch or dinner along with yogurt.

Preparation time: 20 minutes.

Pepper Rice "Pongal"

Ingredients:

Rice 2 cups flavormix 1 teaspoon Water 5 cups
Black corn pepper 1 teaspoon
Ginger grated 1 teaspoon
yellow split mung dal 1 cup
Curry leaves chopped 1 teaspoon
Salt 1 teaspoon
Cashew nuts diced 3 teaspoon Ghee 1 tablespoon

Preparation:

Heat ghee in a pan and add black pepper, flavor mix, cashew nuts, grated ginger, chopped curry leaves. When it gets sauted add rice, urid dal, salt, water. Allow it to cook. When cooked remove from fire.

Serve with coconut chutney.

Preparation time: 20 minutes.

Barley Black Bean soupy grain

Ingredients:

Any Whole grain quarter cup (soaked and cooked)

Olive oil 1 tablespoon
Garlic minced 2 cloves
Onion chopped 1
Dry Barley 1 cup
Black Bean 1 cup
Water 7 cups
Tomato 1
Pepper 2 teaspoon
Salt 2 teaspoon
Kale 1 bunch
Carrot chopped 1

Preparation:

blue-bean In a large saucepan, heat oil over low heat add minced garlic and saute for a few seconds. Add onion and carrots. Cook for 5 minutes. Add remaining ingredients except kale and heat for a few minutes. Clean kale, removing large stems. Chop. Then add kale to the soup. Cover the soup and cook till beans becomes soft.

Serve hot for lunch or dinner.

Preparation time: 25 minutes.

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Sakthi Lunch

Whole Wheat based chappati, roti, pasta, etc. Use only stone ground flour which are truly whole wheat flour. Other "claimed" whole wheat flours may not be 100% whole wheat but mixed with white flour. Like rice polished refined wheat flour is devoid of fiber and nutrients and cause all health problems in the long run. So try to use as much possible whole wheat grain.

Corn based tortillas are very healthy if it prepared in the traditional Mexican way of fermenting corn with lime and grinding it to flour and then making tortillas with it.

Rye also can be used in the form of whole rye flour and be made aschappati, roti, pasta.

Rye Grain Barley Grain

rye-grain barley-grain

Whole Barley can be used like rice by soaking it overnight before cooking it. Pearl barley is devoid of fiber and nutrients and so try to use whole barley. Whole Barley chappati , roti also can be made. Laboratory studies show that the insoluble fiber found in barley can be extremely effective in maintaining regular intestinal function which may help reduce the incidence of certain types of cancer such as colon cancer. Extensive research on barley's soluble fiber has shown that it can help lower blood cholesterol levels and reduce the risk of heart disease.”

Quinoa and Buckwheat (whole grains) also can be used like rice and wheat.

Quinoa Buckwheat

quin buck

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Sakthi Lunch

Lunch should be eaten heavy, in the sense complete. Vegetables and beans should be more then the rice or wheat or any other grain used. A salad comprising of different leaves and germinated beans and raw vegetables is good. An ideal lunch should have the following components.

1. Grain: Based on your cultural background this could vary. Whole grains which is soaked and cooked gives full nourishment.

Soaking brown rice over night and cooking with excess water is the best way to make brown rice soft and tasty. Usually for white rice, water is added in the ratio of 1: 1.5 or 2 (One to one and a half or two). For brown rice the ratio should be 1:2.5 or 3 (One to two and a half or three).

Soaking brown rice (infact any grain or beans or legumes) is shown by researchNew Research to significantly reducing the nerve and vascular damage that often result from diabetes

Soaking also causes the phytates to break down so that vitamins and minerals and other nutrients are freely available to be absorbed. Polished grain products or refined grains devoid of fiber and nutrients cause all diseases in the long run. Our suggestion is therefore to eat whole grains. We will discuss very briefly whole grains to be used.

Rice in the form of un-polished whole grain form should be consumed. There are many varieties of rice. Whatever rice variety you consume does not matter. What is important is that you should eat only the unpolished unrefined variety of your favorite rice. Red rice has more nutrients than other varieties.

Un-refined Brown rice Un-refined Red-rice

brown red-rice

Un-polished rice like brown rice or red rice or wild rice should be consumed maximum and not the white polished rice which are almost devoid of fibers and nutrients and full of starch. Eating this starchy white rice is the cause for over weight, diabetes, cholesterol and hypertension and all other diseases. If you are used to white rice it might be initially difficult to switch over to whole grain rice. However soaking brown rice or red rice overnight will make it soft and palatable.

But in general , use brown rice which could be cooked plain just with water alone or could be cooked with vegetables and spices. Whole rice based noodles are other option.

Dont forget to read this article about Fermented rice - a neglected vitamin store.

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