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
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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Dip 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 https://heartstowintreats.wordpress.com/2017/08/08/sambar-opos-method/
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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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
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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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.
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)
Butter/ Olive oil – 1 tbsp
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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Daily beauty regime
Early morning when you wake it is good to have a glass of warm water. Followed by brushing and washing your face. Let the face settle for 5-10 minutes before applying your sunscreen. Let us see the skin types per individual and care to be taken.
Your skin comprises of four types
A perfect balance of Oil and Dryness would fall in normal complexion. While it fairs well, proper routine of washing and application of Sunscreen would help.
This type of skin lacks the essential oils which can be naturally produced. The oil can be maintained either through food intake or by external application of moisturises. This type of skin needs cleansers without Salicyclic acid.
This type of skin is with the T zone starting forhead to nose and then chin being oily. The face can be washed upto 2-3 times depending on the oiliness and weather.
Oily skin is the type of skin which requires more maintenance in summers and less in winters. In winters the skin can be washed upto 2 times. And summers can be more. Usually face washes with Salycyclic acid is recommended or as per physician.
Your daily regime could consist of:-
Wash your face with a mild cleanser during winter months to avoid drying upto 2 times i.e. morning and evening.
A sunscreen should be applied on the face till about 5 pm. A sunscreen with the power of SPF 30 should be used.
A lip balm should be applied to avoid drying of lips even when indoor
You can apply kajal in the mornings to give your eyes a defined look daily. There are quite a few products which can be used to enhance your eyes. We shall discuss in our next session.
1. If you have sensitive acne prone skin kindly avoid overuse of scrubs.
2. You may need to consult a doctor and correct your diet reducing dairy, sweets and oily food.
3. Water along with fruits and vegetables is a must.
4. A daily regime of cleansing, toning and moisturising could be beneficial at night.
5. Before applying makeup use a moisturising cream.
6. Exercise like walking, cycling help in overall toning of your body. All minimal house work can help you get back in shape. You can also join a gym for a toned body.
7. You can have a cleanup once a month for oily skin once the acne clears up and for regular skin after 35 years a facial can be done.
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It so happened that my cousin was looking at including protein into his diet and I had to suggest suitable options so that he gets maximum benefit of the food intake. Chole was something I could think of besides paneer and moong and when combined with cabbage turns into a delectable combination. I had sundal once on a flight and liked the simplicity of the chole in that combination too. Little did I know it works well with cabbage too. I consumed half of the cabbage as salad and remaining half wanted something steamed and crispy so converted into thoran. Here’s an interesting recipe which can be made before hand too.
1/2 medium cabbage (finely sliced)
1/2 cup chole (soaked for 7-8 hours and boiled upto 11-12 whistles)
1 tsp jeera
1/4 cup coconut
1 medium sized onion
1 small green chilly
Above ingredients to be ground once coarsely.
1. Apply salt to the cabbage and set aside for 10-15 minutes.
2. In a kadai, add the seasoning ingredients and fry well in coconut oil for 5-10 minutes.
3. Lightly crush and drain the water from the cabbage and add to the seasoning.
4. On moderate high flame fry well the cabbage till light crispy and lastly add the boiled chole and combine well.
1. You can boil the chole the previous day too. I used half of the chole for ragda and preserved the remaining in the fridge.
2. If eating plain a little lime can be squeezed and had as a salad.
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Mornings when I wake usually its a rush with tiffin and breakfast. The only day I feel very happy is when I make idlis and dosas. You can go on for 2 – 3 days easily. With no preparations at hand all you can do is make a nice Vegetable Sooji Dosa (I have used broken samba wheat rawa not the fine variety), this is slightly coarse but very filling.
1 cup samba rawa
1 tbsp rice flour
1/4 cup curd
1/4 cup paneer (if not curd would do, you can add what you have)
1/2 grated carrot
1 tsp grated beetroot
Few sprigs of corriander
1 cup water to mix
Salt to taste
1/2 tsp garam masala
1/4 tsp chilli powder/ small cut chilli
1/2 tsp ginger garlic paste
1. Roast the samba rawa, rice flour and add curd, paneer, salt and water and mix well and set aside for 15-20 minutes. You can make this overnight and keep too.
2. In the meanwhile in a pan in a little oil fry the vegetables onion, carrot, beetroot once fried after 5 minutes add the corriander, seasonings and saute for 2-3 minutes.
3. Add the mixture to the rawa mixture and mix well.
4. Grease a non stick pan, and spread a mixture like shown in picture. Keep a lid and let it cook for 3-4 minutes.
5. Turn to the other side, and let it cook on moderate high flame till brownish.
6. Once again turn to the front side and let it turn brownish.
7. Remove and serve hot with chutney/ sauce of your choice.
Do make and let us know your feedback. Thank you.