Care During Monsoon


One of the problems that occurs during rains is concerning water.  Be it food, general health or skin care.  Here are few dos and don’ts for rains. Firstly cold, cough and viral fever are common problems due to change in weather conditions. Secondly, rodents like mice and rats are also result water borne diseases like cholera more in this season. Viral diseases are also common in this season.


  1. In case of throat infection, drink warm water as far as possible
  2. For kids carry an extra pair of socks in case you go walking to school to ensure you stay dry during the rains.
  3. Rain care accessories like umbrella and raincoat will be good to carry along to avoid you from getting wet and further putting you at risk of catching cold.
  4. Wear comfortable yet warm clothes when it gets cold in order to maintain the body temperature.
  5. Washing of hands prior to any meal or washing of hands and legs prior to having a meal will be beneficial.
  6. Closing the windows by 6 pm to avoid mosquitoes will ensure you have a good night sleep.
  7. Vitamin C in form of oranges, amla, guavas, lime juice can be taken to steer away from colds.
  8. Roadside food should be avoided during rains due to hygiene issues.
  9. Dry fruits can be included in your diet.
  10. In case of young children before the age of three proper clothing with full sleeves and head cap is beneficial while taking them out.
  11. Full sleeve clothes will protect the skin and keep mosquitoes at bay.
  12. It is always good to change your clothes if you are wet instead of getting into the airconditioned room.


  1. If you get wet it is good to have a warm/ hot water bath instantly.
  2. Do not keep moist clothes in the same room in order to avoid cold. Clothes best dried in the morning if possible.
  3. Do not move near marsh lands/ stagnant water during the day time to avoid dengue or malaria.
  4. Keep the swamps and stenches clean as possible in order to avoid mosquitoes and fruit flies.
  5. For fruit flies you can sprinkle neem powder wherever possible in wet waste.
  6. Check pots around your house for stagnant water accumulated they could be carriers of dengue or malaria.
  7. Better to avoid dairy products and citrus food after 6 pm as they aggravate colds and cough.
  8. Cold food such as icecreams, kulfis should be avoided at nights/ even during the day to avoid tendency of catching a cold, cough and thus leading to fever.
  9. Children should avoid playing in rains to avoid infections.

Home remedies

  1. Eucalyptus oil if applied to a small napkin and inhaled can provide good relief from cold.
  2. Tulsi tea made by boiling 3 glasses water and 11-12 tulsi leaves and sipped water 3 times a day can provide good relief.
  3. You can apply a coat of lemongrass oil on hands and legs of children to protect them from mosquitoes.


  1. Slightly hot food rather than warm food will do good in the rains
  2. Wheat and gram flour (mixed rotis can be made in ratio cups 3:1)
  3. Mustard oil proves benefitial during rains, it can be altered with coconut oil for cooking.
  4. Hot soups vegetable and chicken with pepper added are benefitial in colds.
  5. For children above 2 years in case of cough – Take vicks and apply on the soles of the feet and cover with socks.  Apply mildly over chest and back for better relief.
  6. Drink as much as water as possible as you tend to feel parched all the time in monsoon.
  7. Food with  pepper, clove and ginger are good for monsoons.  Also pepper and ginger can be added in tea.

All the best. Stay healthy.


Banana Moong Curry

20170818_165429.jpgThis traditional Manglorean gravy goes well with rice and any fried dish.  Its a regular fare at most households and best complimented during the rains. It makes an wholesome curry with vegetables in it and can be pre-planned and made for two days. Raw banana a healthy alternative to potatoes and moong to take care of your protein intake. A good combination of iron and proteins.

Serves 3-4

1 raw banana (cut in pieces)
½ cup brown/ green moong (soaked for 3-4 hours)
For gravy
½ coconut
1 tsp peanuts (optional)
½ medium onion
½ tsp jeera
1 tsp coriander seeds
½ tsp turmeric (to be added in the gravy later not while grinding)

For tempering
1 tsp mustard
Few curry leaves
5-6 bedgi chillies
A pinch of hing

1. Fry all the ingredients in a little oil till light brown in colour.
2. Grind all the ingredients with little water
3. Pressure cook the raw cut banana and moong on moderate flame and close just before the whistle is out.
4. Transfer the steamed banana and moong into a vessel and add the thick masala, turmeric check the thickness of the gravy and add masala water if required.
5. Let it cook for 5-10 minutes
6. Take a small tempering vessel add oil, mustard, curry leaves and hing. Once the mustard splutters add over the gravy.
7. Serve with rice.


  1. Usually the gravy does not need peanuts but I had made a mixture of peanuts and coconut just added it and it tasted as good and added bulk to the gravy.

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Paneer Methi Curry (Opos Method)

20170815_135955.jpgThis low calorie option of Paneer and Methi make a very unique combination, well usually kasuri methi is used but the unusual combination of a few fresh methi leaves is nothing like it in the cold weather.

Paneer is a good option of calcium and good for your bones.  Methi is rich in follic acid good for skin and hair too.  You can use methi more frequently in different combinations.

Paneer Methi Curry (Opos Method)
Ingredients (Serves 4)
200 gms paneer
2 tomatoes (ground)
1 small onion
1 tsp corriander seeds (pounded)
Whole garam masala (4 cloves, 1 pc cinnamon, 1 tej patta)
1 cup water
1/2 cup milk
1 tsp chilli powder
1/2 tsp garam masala powder
1 tsp ginger garlic paste
2-3 sprigs of methi leaves
A small piece of jaggery (optional)
1 tsp butter
1 tbsp oil

1. In a cooker take butter + oil; add the whole garam masala, pounded corriander seeds and let the flavours release into the oil.
2. Add onion and ground tomatoes and fry for 5-10 minutes
3. Add all the powders, mix well, add paneer, methi leaves, jaggery, water, milk and close the cooker lid.
4. On moderate flame steam and just close the gas before the whistle.
5. Serve with pulav/rotis.

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Sambar (Opos Method)

Make this simple sambar in the Opos Method

1 cup tur dal
2-3 sambar onions (small variety)
1 medium tomato
A small piece of jaggery
1 small piece of tamarind
1 tablespoon sambhar powder
1 tsp chilli powder
Salt to taste

For tempering
1/2 tsp mustard seeds
A pinch of asafoetida
Oil – 1 tsp


1. Take a cooker and add all the ingredients alongwith water (1 cm above the level of dal) and cook on high upto 3 whistles.
2. In a small tempering vessel add oil, then mustard seeds, asafoetida, when the mustard tempers add to the Sambar.

1. You can soak the dal for 10 minutes prior to cooking.

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Idli Sambar (Dip)

Idli SambarDip Idli Sambar or Tub Idli Sambar makes a very healthy breakfast.  It is very common these days in most Mangalorean households too. A wholesome breakfast, full of carbs, protein and fibre to ensure you stay full till your lunch time.  I like this lip smacking breakfast with a generous amount of sambar, keeps me satiated to the fullest.

Serves 4-5 people
Makes – 21 idlis

2 and 3/4 cups idli rawa
1 cup udad dal (whole without husk)

1. Soak the udad dal for 5-6 hours in water (1 inch above the dal)
2. Grind the udad dal to a fine texture with water.
3. In the meanwhile, roast the idli rawa on moderate heat till very hot (do not brown) and close the heat.
4. Add some water and let the rawa fluff up. Drain the water either by placing the sooji in a clean cloth or squeezing the sooji in both your hands.
5. Mix well with the urad dal batter and a little salt and let it ferment overnight. Check the batter, it should fall off from the spoon.
6. In the morning first heat the idli container with water and then grease some idli vessels or idli stand if you have and pour the batter in them.
7. Let it steam on moderate high for 5 minutes. After 5 minutes increase the flame to high. Check with a knife if cooked.
8. Serve with sambar/ chutney.

You can find recipe of  sambar here

1. Take care while pouring water into the hot sooji it starts bubbling.
2. You can soak for 3-4 hours too in the evening.
3. Preheat the idli container with water so that it cooks and fluffs up faster.
4. The batter should be of pouring consistency and should fall off from the spoon not completely though. This check ensures the right consistency of batter.

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Beetroot/ Blood Enhancer Soup/Drink


 Ever wondered of a natural blood enhancer drink to up your hemoglobin, which could be as easy to make and healthy too.  This is a perfect drink had early in the morning or towards mid day.

Advantages of having this soup/drink daily are:-
1. It is good for skin, with very good chances of increasing your hemoglobin levels.
2. Good in pregnancy too.
Just add lime to seal the iron. I usually have amla juice in the morning and this soup mid afternoon. Carrot rose I just tried for the first time.

1 large beetroot
2 medium carrots
1 bunch spinach
2 red dates/ dry dates (whatever available)
1/2 bottle gourd

Method –
1. Boil spinach, carrot, beetroot, 1/2 white gourd in 6 cups water upto two whistles .
2. Grind into a paste without soup water with dates added.
3. Mix with soup water and store in the fridge.
4. You can add salt and about few drops of lime juice and have on empty stomach.
5. Have it hold or cold it sure tastes good.

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Cream of Mushroom Soup (Low cal version)

I like how mushroom and oats blend well together to create a very healthy soup when you are on the run, or just want to serve to your guests. It is less time consuming and best served warm. Mushroom has ample health benefits like it has good protein content, can be considered as low calorie food, high in minerals like iron, copper, sodium, potassium, phosphorus and calcium.
1 bowl of cream of mushroom soup = 102 calories.
Mushroom Soup 1
Ingredients – Serves 2
Cooking time – Approx – 10 to 15 minutes
10-12 mushrooms (white variety)
Spring onion (small variety 6 onions cut little below the edge of the leaves, no leaves required)
1 tbsp oats
1 bowl toned milk
1/4 cup water
Butter/ Olive oil – 1 tbsp
Salt to taste
1/4 tsp pepper
1. Take 1 tbsp olive oil/ butter on a nonstick pan.
2. Add the spring ones and part of the leaves.
3. Saute for 3-4 minutes and add the sliced mushrooms.
4. Saute on moderate flame for 5-6 minutes till mushroom is a bit soft.
5. Add 1 bowl of toned milk and 1 tbsp oats.
6. Let it simmer on moderate high.
7. Once it thickens a bit add 1/4 cup water.
8. Remove from the flame and serve hot with garlic toast.
Tips – For low cal version toned milk and olive oil can be used
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