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A healthy beginning


A LACK of a balanced diet and exercise can lead to degenerative disorders like diabetes, hypertension, heart disease, stroke, arthritis, and even cancer. A recipe is balanced when it contains proper quantities of vitamins, minerals, proteins and carbohydrates, taking care to reduce oil, fat, salt and garam masalas as far as possible. Cooking time also should be reduced otherwise prolonged cooking destroys the nutrients in the food.

Omega bread omelette

Ingredients

Boiled de-boned and shredded fish like mackerel, tuna or sardines.
(Can substitute with gram flour and hung curd) -2 tbsp
Egg white -4 eggs
Whole wheat bread - 4 pieces
Chopped palak or spinach leaves - 4 tbsp
Chopped onions -2
Chopped tomatoes - 2
Chopped garlic flakes - 4
Red chilli powder - 1/2 tsp
Pepper powder -1/2 tsp
Oil - 1 tsp
Salt - to taste

Method

Sauté onions and garlic with a little oil in a non-stick pan. Add red chilli powder and sauté till the raw smell is no longer there. Add tomatoes, palak leaves and pepper powder. Cook till the water content dries up. Add fish and cook for a little while. When it gets cooled, add this mixture to the egg white. Then beat well and add a little water to make it a batter consistency.

Place lightly oiled non-stick pan and spread the top of the bread pieces with this mixture. Turn and cook. Repeat on the other side also.

As the name suggests Omega bread omelette is a nutritious, balanced and delicious toast, which contains OMEGA 3 fatty acids, which are protective against heart attack and hypertension. Egg white is full of proteins, which are essential for the building up of tissues. Tomatoes contain lycopene, an anti-cancerous and anti-oxidant agent and also contains Vit. A, Betacarotene and Vit. C. Palak or spinach leaves are full of minerals like calcium, iron, potassium, sodium etc, which are very essential for the body resistance and haemoglobin production. Garlic reduces cholesterol and is anti-oxidant.

Masala Idli

Ingredients

Rava idli(cut in 2inch size) -4
Tomato flesh -1cup
Spinach or Palak leaves -1/4 cup
Sambar Powder -3 tsp
Turmeric powder -1/4 tsp
Fenugreek -1 tsp
Sugar -1/4 tsp
Oil -1 tsp
Salt -to taste

Method

Heat oil in a non-stick pan and season with fenugreek. Add turmeric powder, tomato flesh and palak leaves. Sauté for a while till it gets a formed consistency. Add sambar powder, salt and sugar. Cook for a minute. Add idli pieces to this mixture and coat well.

The dish is so colourful, nutritious and extremely tasty that it needs no side dish. Since idli is made of rava (semolina) and black grams, it is full of proteins, vitamins and minerals and hence ideal for diabetic patients.

Pizza dosa

Dosa batter -1 cup
(Made of rava and black gram 3:1 combination)

For the topping

Ingredients

Spinach leaves -25 gms
Shredded chicken(or fish or mushrooms) -150 gms
Chopped capsicum -50 gms
Onions (sliced) -150 gms
Garlic (chopped) -1 tsp
Pepper powder -1 tsp
Chilli powder -1 tsp
Soya sauce -1 tbsp
Oil -1 tsp
Salt -to taste

Method

To make the topping

Sauté onions and garlic in little oil. Add chilli and pepper powder, cook till the raw smell disappears. Add capsicum and spinach, cook for a few minutes. Add shredded chicken or mushrooms, Soya sauce and mix well. Remove from fire and keep aside.

Heat pan and pour dosa batter in thick layer. Spread the topping uniformly over the dosa leaving the sides. Cover with a lid for 2 to 3 minutes till it is cooked. Remove from the pan. Repeat the process till the batter and topping is over.

This is a fully balanced nutritive pizza form of dosa, which contains all the vital ingredients like proteins, vitamins, carbohydrates and minerals needed for growth and for better body resistance.

DR. LALITHA APPUKUTTAN

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