2

1. COVER

2. INDEX

3. ABOUT AYUR CUISINE

4. POLEELU / BOBBATLU

5. AKUKURA ANNAM

6. ALASANDA MASALA..

7. ALASANDA VADALU

8. ATUKULA UPMA [POHA]

9. AVIAL

10. BEANS THALIMPU

11. BISI BELE BHATH

12. BITTER GOURD CURRY

13. BLACK GRAM IDLI

14. BROKEN VEG UPPUMA

15. BROKEN RICE UPPUMA

16. BURELU / SUGGIES

17. BUTTER MILK DOSA

18. CAULIFLOWER BIRIYANI

19. CAULIFLOWER PARATHA

20. CHAPATHI

21. CHATPATE PHAL

22. CHICKEN 65

23. CHICKEN BIRYANI

24. CORN SOUP

25. COCONUT RICE

26. CURD OOTHAPPAM

27. CHINA KABABS

28. CURD RICE

29. MIXED FRUITS RICE

30. DHOKLA

31. DIABETES 2000 DOSA

32. DIABETES 2000 JUICE

33. DIABETES 2000 ROTI

34. EGG AND TOMATO ...

35. FAT FREE CHICKEN ...

36. FAT FREE SHERUVA

37. FRIED RICE

38. GAJAR KA HALWA

39. GODHUM PAKORA

40. GORU CHIKKUDU ...

41. JOWAR FINGER RINGS

42. KADAMBAM PULUSU

43. KAKARAKAYA KURA

44. KAKARAKAYA VEPUDU

45. KANCHI IDLI

46. KHEEMA METHI

47. KHICHIRI

48. PESARATTU

49. PHULKA

50. PUDINA PULAV

3

About Ayur Cuisine

MIRIAM:

Ayurvedic cuisine is about cooking and eating for greater balance, better health and bliss.

Ayurvedic cuisine is one of the core components of ayurveda, which is the oldest health

care system in the world and has been time-tested over the millennia.

Ayurvedic texts emphasize the importance of food for maintaining health and happiness.

The goal of eating is complete fulfillment for the individual: nourishing the senses, mind,

body and spirit—which enlivens bliss in the body and in turn balances the mind and body.

One method used in ayurveda to bring about this balance in the mind and body is the

sense of taste. As Hippocrates once said, “Let food be your medicine and medicine be your

food.”

4

POLEELU / BOBBATLU

Method: Boil Bengalgram dal or Redgram dal in enough of water when it becomes slightly

soft remove from fire and discard water, and make Jaggery like a powder, then mix Dhal,

Jaggery and Elachi powder all together, and make a lemon sized balls. Knead Maida by

adding little bit of salt and water and make small balls, then make a poori. In the middle of

the poori keep a dhal ball, then cover with poori, press slightly like a chapathi shape then

heat kadai grease with ghee or oil then fry like a chapathi both sides. Then take with milk or

like that only.

Nutritive Values: For one serving (Approximately) Energy 668.6 K.cal, Protein 13.9 g, Car-

bohydrate 90 g, Fiber <1 g, Fat 28.1 g.

5

AKUKURA ANNAM / SPINACH, AMARANTH, CHUKKA

Ingredients: Raw Rice 200 g , Onion (big) 50 g , Green leafy vegetables finely chopped)

600 g , Lemon 1 , Oil 2 Tsp.. , Mustard seeds 1/4 Tsp.. , Cumin 1/2 Tsp.. , Black gram dhal

1 Tsp.. , Salt to taste and masala powder (Ingredients and Method For Masala : Coriander

seeds 1 1/2 Tsp.. , Green gram dhal 1 Tsp.. , Fenugreek seeds 1/4 Tsp.. , Bengal gram dhal

1 Tsp.. , Dry Red Chilies 2 or 3 , Fry all these in 1/2 teaspoon of oil and powder it).

Method: Cook rice (Rice 1:1/2 water) in Pressure cooker and allow it to cool. Heat a shal-

low pan and add oil, fry onions for two minutes. Now add green leaves and keep mixing till

the leaves shrink and raw smell disappears. To this add salt and masala powder and rice

mix well and fry for some time. Garnish with lime juice and serve with vegetable raitha.

Nutritive Values: For One Serving (Approximately) Energy 102 Kcal, Protein 3 g , Carbo-

hydrate 18 g , Fiber 1 g , Fat 1 g.

6

ALASANDA MASALA VADALU

Ingredients: Cowpea (whole) 1000 g , Green Chilies 250 g , Cloves 2 in Nos , Ginger (1

inch piece) 1 in Nos , Onion (finely chopped) 250 g , Coriander (finely chopped) 1 Tbsp.. ,

Curry leaves (finely chopped) 1 Tbsp.. , Mint (finely chopped) 1 Tbsp.. , Garlic flakes 2 , Oil

for deep frying and Salt to taste .

Method: Break whole cowpeas and soak in water for 1 hour. Keep aside few cowpeas and

grind the rest into a thick batter with out water now add ginger, cloves, garlic paste, onion,

green Chilies, coriander, curry leaves, mint and the rest of cow peas and mix well. Heat oil

in a shallow frying pan make vadas of the batter and deep fry. Serve hot with tomato sauce.

Nutritive Values: For one serving (approximately) Energy 577 Kcal, Protein 25.12, Carbo-

hydrate 65.1, Fiber 11.5, Fat 22.5

7

Ingredients: Cow pea/Lobia/Alasandalu 1000 g , Green Chilies (finely chopped) 10 in

Nos , Onions (finely chopped) 250 g , Ginger (finely chopped) 100 g , Curry leaves (finely

chopped) 1Tbsp.. , Coriander (finely chopped) 1 Tbsp.. , Oil 200 g , Salt to taste.

Method: Soak cow peas in water with salt for one hour. Now drain the water and grind cow

peas, ginger to a coarse paste in a blender. Add onion green Chilies, curry leaves and cori-

ander in batter and mix well. Heat oil in a shallow frying pan, make vadas of the batter and

deep fry. Serve hot with tomato sauce.

Nutritive Values: For one serving (approximately) Energy 516.95 Kcal, Protein 24.54,

Carbohydrate 57.42 g, Fiber 4.3 g, Fat 21 g.

ALASANDA VADALU / LOBIA KE VADE

8

ATUKULA UPMA [POHA]

Ingredients: Rice flakes 100 g, Oil 1 Tsp.., Black gram dhal 1 Tsp.., Mustard seeds 1/2

Tsp.., Turmeric a pinch, Onion 1 (medium sized), Green Chilies 2, Fresh green peas 50 g,

Curry leaves (finely chopped) 1 Tbsp.., Coriander leaves (finely chopped) 1 Tbsp.., Salt to

taste

Method: Heat a shallow pan and add oil and crackle mustard seeds, now add black gram

dhal and fry till it turns red. Add green Chilies, onions and turmeric and fry till the onions

turn golden brown. Wash rice flakes in enough water for a minute and drain the water thor-

oughly. Put this into the seasoning and mix well keep a lid and cook for few minutes. Gar-

nish it with finely chopped coriander and curry leaves, serve hot.

Nutritive Values: For One Serving (Approximately), Energy 188 Kcal, Protein 4 g, Carbo-

hydrate 37 g, Fiber 1 g, Fat 2 g.

9

AVIAL

Ingredients: Raw Banana 100 g, Ash gourd 100 g, Beans 100 g, Fresh Peas 50 g, Drum-

stick 100 g, Fresh Curd 50 g, Green Chilies 10 g, Coconut Oil 2 Tsp.., Coriander( Finely

chopped) 1 Tbsp.., Cumin seeds 1/2 Tsp.. , curry leaves 1 Tsp.., Salt to taste and Raw Rice

1 Tbsp.. (soak rice in water for 15 minutes and grind it to a coarse paste).

Method: The Vegetables must be peeled and chopped lengthwise to 1 inch pieces and

Pressure cook in just enough water till two whistles. To this add rice paste, beaten curd,

green Chiles and boil for a minute on low flame. Heat oil, add cumin seeds and curry

leaves for seasoning and mix it to the vegetables. Garnish with finely chopped coriander.

Nutritive Values: For one Serving (Approximately), Energy 75 g, Protein 3 g, Carbohy-

drate 10 g, Fat 2 g

10

BEANS THALIMPU / BEANS FRY

Ingredients: Beans 250 g, Ground nuts or Coconut 20 g, Red Chili powder 1-11/2 Tsp..,

Coriander powder 1 Tsp., Turmeric powder 1 Tsp.., Mustard seeds few, Curry leaves few,

Oil 2 Tbsp.. and Salt to taste.

Method: Clean and cut the Beans in to a 1 in pieces and boil in enough water while boiling

add 1 Tbsp.. of Salt in that water, then squeeze dry. Heat oil in a kadai then add Mustard

seeds, when it will crackles then add Curry leaves and boiled Beans, fry for few minutes

then add Red Chili powder, Coriander powder, Turmeric, mashed Garlic, Ground nut pow-

der or grated Coconut and Salt to taste. Mix properly then remove from fire. Then serve

with Rice or Roti.

Nutritive Values: For one serving (Approximately) Energy 187.6 Kcal, Protein 5.6 g, Car-

bohydrate 19.6 g, Fiber 1.30 g,

11

BISI BELE BHATH

Ingredients: Raw Rice 200 g, Tuar Dhal 100 g, Thick Tamarind Pulp 3 Tbsp.., Fresh Peas

100 g, Onion (chopped) 100 g, Cauliflower (florets) 100 g, Oil 1 1/2 Tsp.., Turmeric Powder

a pinch, Coriander 1 Tsp.., Salt to taste and Masala Powder (Ingredients and Method For

Masala : Red Chilies 2 Nos, Coriander seeds 1 Tsp.., Black gram dhal 1 Tsp.., Bengal gram

dhal 1 1/2 Tsp.., Cloves 1 No, Cinnamon 1 inch piece. Fry the above ingredients in half a

tea spoon of oil till light brown and powder it).

Method: Cook dhal with rice by adding five cups of water (1cup= 200ml)in Pressure cook-

er till soft (10 Minutes). Heat oil and fry the chopped onions till golden brown and add peas,

cauliflower florets, tamarind pulp and boil for 2 to 3 minutes with a little water. Mix salt, ma-

sala powder and turmeric powder Pour this to the cooked rice mixture as soon as it is re-

moved from Pressure cooker and garnish with finely chopped coriander. Serve hot with

raitha.

Nutritive Values: For One Serving (approximately), energy 145 Kcal, Protein 5 g, Carbo-

hydrate 28 g, Fiber 1 g, Fat 1 g

12

BITTER GOURD CURRY KANTHAMANI

Ingredients: Bitter gourd 500 g , Oil 200 g , Bengal gram dhal 100 g , Dry Red Chilies 6 ,

Onion (diced) 2 , Garlic flakes 4 , Sour Buttermilk 200 ml , Turmeric 1/2 Tsp.. , Salt to taste.

Method: Cut bitter gourd into finger length pieces and make two slits (one vertical, one

horizontal) and marinate in sour butter milk with salt and turmeric for half an hour. Soak

bengalgram dhal in enough water for one hour then grind it to a coarse batter. Take onion,

Chilies, garlic, and salt and ground to a smooth paste. Mix the two batters and paste to-

gether. Wash the marinated bitter gourd in water and stuff paste in to the pieces and fry in a

shallow frying pan 4-5 pieces at a time. Serve hot with rice or chapathi.

Nutritive Values: For one serving (Approximately) Energy 396 Kcal, Protein 5 g, Carbohy-

drate 15 g, Fiber 1 g, Fat 35 g.

13

BLACK GRAM IDLI

Ingredients: Black gram dhal 200 g , Cumin 1/2 Tsp.., Salt to taste.

Method: Soak black gram dhal for 2 hours. Grind the soaked dhal to a course paste with

salt and cumin. Make idlies of the batter and serve hot. The batter once made should be

made into idlies immediately.

Nutritive Values: For one serving (approximately) Energy 347 Kcal, Protein 24, Carbohy-

drate 59.6, Fiber < 1, Fat 1.4

14

BROKEN RICE VEG UPPUMA

Ingredients: Broken Rice 60 g, Onion 1 in number, Oil 2 Tsp.., Mixed vegetables (carrot,

beans)50 g, Curry leaves 1 Tsp.., Coriander leaves 1 Tsp.., Mustard seeds 1/2 Tsp.., Green

Chilies 3 in number and salt to taste.

Method: Heat oil in a kadai add Mustard seeds, Curry leaves when it crackles add cat on-

ions, Green Chilies and vegetables. Fry till they turn light brown color. The Suji is then add-

ed and fried for a while, add salt and hot water and the vessel is covered and uppuma al-

lowed to cook on slow fire till the grains are soft and water is absorbed.

Nutritive Values: For one serving (Approximately) Energy 368 Kcal, Protein 6.61 g, Car-

bohydrate 60 g, Fiber < 1 g, Fat 10 g. < 1, Fat 1.4

15

BROKEN RICE VEG UPPUMA

Ingredients: Broken Rice 60 g, Onion 1 in number, Oil 2 Tsp.., Mixed vegetables (carrot,

beans)50 g, Curry leaves 1 Tsp.., Coriander leaves 1 Tsp.., Mustard seeds 1/2 Tsp.., Green

Chilies 3 in number and salt to taste.

Method: Heat oil in a kadai add Mustard seeds, Curry leaves when it crackles add cat on-

ions, Green Chilies and vegetables. Fry till they turn light brown color. The Suji is then add-

ed and fried for a while, add salt and hot water and the vessel is covered and uppuma al-

lowed to cook on slow fire till the grains are soft and water is absorbed.

Nutritive Values: For one serving (Approximately) Energy 368 Kcal, Protein 6.61 g, Car-

bohydrate 60 g, Fiber < 1 g, Fat 10 g.

16

BURELU / SUGGIES

Ingredients: Blackgram dhal 50 g, Rice 200 g, Bengalgram dal 100 g, Oil 100 g, Elachi 2

nos, Jaggery 150 g and Salt a pinch.

Method: Soak Blackgram dhal and Rice in enough water for 2 hrs. Boil Bengalgram dhal

or Redgram dhal in enough of water, when it will become slightly soft then remove from fire

and discord water. Make jaggery powder in that mix cooked dhal and Elachi and mix well

like a dough, then make a lemon sized balls and keep it aside. Blackgram dhal and Rice

grind like a smooth paste, and by adding water make a batter. Dhal balls dip in that batter

and deep fat fry.

Nutritive Values: For one serving (Approximately) Energy 564.25 K.cal, Protein 12 g, Car-

bohydrate 97.5 g, Fiber 0.45 g, Fat 14.25 g.

17

BUTTER MILK DOSA

Ingredients: Parboiled rice 200 g , Fenugreek seeds 1/2 Tsp.. , Green Chilies 10 g , Cum-

in seeds 1 Tsp.. , Sour Butter milk 250 ml , Coriander (finely chopped) 1 Tsp.. , Salt to taste.

Method: Soak rice in buttermilk for 5-6 hours. Soak fenugreek seeds in a small bowl in lit-

tle water. Now grind rice, fenugreek and salt together to a smooth paste. Leave this batter

to ferment over night. Next day add coriander and cumin mix well. Now heat non-stick flat

pan on this rub a half cut big onion dipped in oil. Now spread batter into dosa and fry on

both sides. Serve hot with onion chutney.

Nutritive Values: For One Serving (Approximately) Energy 83 Kcal , Protein 2 g , Carbo-

hydrate 16 g, Fiber 0.1 g, Fat 0.3 g.

18

CAULIFLOWER BIRIYANI

Ingredients: Basmati rice 200 g, Onions big 50 g, Cauliflower 250 g, Green Chilies 5 g,

Fresh thick curd 50 g, Oil 2 Tsp.., Coriander cumin powder 1 Tsp.., Curry leaves 1 Tsp..,

Coriander leaves 1 Tsp.., Lemon 1, Mustard seeds 1/2 Tsp.., Turmeric Powder 1 pinch and

Salt to taste.

Method: Wash and soak rice for 15 minutes. Cut onions into 1 inch long pieces. Wash and

cut cauliflower into small Florets. Heat oil in a heavy bottomed vessel and add mustard

seeds, when it crackles, add cut green Chilies and curry leaves, cut onions and cauliflower.

Fry till it becomes soft. Drain water from rice and fry with the florets for few minutes. Add

two cups of boiling water with salt and turmeric powder. When it starts boiling, again add

beaten curds, Coriander-cumin powder. Cover the vessel with a tight lid and cook on flame.

Cook for 15 to 20 minutes. Garnish with fresh cut coriander leaves. Serve along with either

cut lemon pieces or vegetable raitha.

Nutritive Values: Energy 159 cal, Proteins 4 g, Carbohydrate 30 g, Fiber 1 g, Fat 2 g.

19

CAULIFLOWER PARATHA

Ingredients: Cauliflower (finely chopped) 200 g, Onion (finely chopped) 1 No, Garam ma-

sala powder 1/2 Tsp.., Dhania powder 1 Tsp.., Coriander (finely chopped) 1 Tbsp.., Oil 1

Tbsp.., Salt to taste

Method: Heat oil in a shallow pan and add cauliflower and fry till the raw smell disappears.

Now to this add garam masala, dhania powder and fry for a minute. Add onions and corian-

der to this and mix well. Take one tea spoon of this mixture to make one paratha.

Nutritive Values: For One Paratha (Approximately), Energy 141 Kcal, Protein 4 g, Carbo-

hydrate 27 g, Fiber < 1 g, Fat 2 g.

20

CHAPATHI

Ingredients: Wheat flour 100 g, Oil 10 g and water as required.

Method: Wheat flour and salt add together and made into dough with water. Small portion

of dough is made into chapathi with rolling board and pin, placed on a flat iron pan heated

on fire and the side turned when slightly baked. When both sides are slightly baked, it is

roasted over burning charcoal or puffed with slight Pressure with cloth. If oil is to be added,

chapathi is rolled along with half a teaspoonful of oil and when one side is cooked, half a

teaspoonful more of oil is added and chapathi fried from both sides.

Nutritive Values: For one serving (Approximately) Energy 430 k cal, Protein 11.8 g, Car-

bohydrate 71 g, Fiber 1.9g, Fat 11.5 g.

21

CHATPATE PHAL

Ingredients: Melon Musk (peeled & diced) 100 g, Water Melon (peeled & diced) 100 g,

Apple (diced) 100 g, Orange (peeled flakes) 100 g, Chat Masala 1 Tsp.., Salt to taste

Method: Take peeled and diced melon musk, water melon, diced apple flakes of orange in

a flat heavy bowl. Sprinkle salt and chat masala on jouce and refrigerate for 2 hours and

serve.

Nutritive Values: For One Serving (Approximately), Energy 225 Kcal, Protein 8 g, Carbo-

hydrate 45 g, Fiber 1 g, Fat 2 g.

22

CHICKEN 65

Ingredients: Chicken (cut into big size pieces) 100 g , Cardamom 4 , Cloves 4 , Cinnamon

(finger length) 1 piece , Ghee 1 Tsp.. , Turmeric 1/2 Tsp.. , Tomato Sauce 2 Tsp.. , Oil 30 g ,

Corn flour 4 Tsp.. , Dry Red Chilies 6 , Coriander seeds 4 Tsp.. , Milk 3 Tsp.. , Ajinomoto 2

Tsp.. , Ginger (a small piece) 1 , Garlic flakes 6 , Coriander finely chopped , Salt to taste.

Method: Make a paste of ginger, garlic, turmeric and salt. Cook chicken pieces in enough

water along with the ginger, garlic paste to this. Heat a pan add ghee and fry cloves, cinna-

mon, Cardamom, red Chilies and coriander, after cooking for sometime, make a fine pow-

der of these spices in a blender and keep aside. Take oil in a shallow pan and add the

cooked chicken and fry for sometime, then add spices powder, tomato sauce and corn flour

mixed in milk, Ajinomoto and mix well cook on low flame for 5-10 minutes. Garnish with co-

riander and serve hot with Rice, Nan, or Roti.

Nutritive Values: For one serving (Approximately) Energy 424 Kcal, Protein 26 g, Carbo-

hydrate 0 g, Fiber 0 g, Fat 35 g.

23

CHICKEN BIRYANI

Ingredients: Basmati Rice 500 g, Chicken 800 g, Curds 1/2 cup, Chili powder 1/2 Tsp..,

Ginger 2 cms, Garlic 4 flakes, Green Chilies 4 or 6 in nos, chopped Onions 5 in nos, Mint

leaves 2 Tbsp.., Coriander leaves 2 Tbsp.., Ghee 6 Tbsp.., Cardamom 5 in nos, Cinnamon

3 in nos, Poppy seeds 2 Tsp.. and Salt to taste.

Method: Skin and joint the Chicken. Clean and squeeze dry, mix with curds, one teaspoon

Salt, Chili powder, Ginger and Garlic paste, soak for 2 hours. Clean the Rice, place over

the cooking pan add water and remaining Salt and cook for 2 whistles. eat oil or Ghee in a

kadai and fry Onions till brown and crisp, then remove from fire. Heat oil or Ghee in a ves-

sel fry the Masala for few minutes, when the masala is fried then add Chicken with the Curd

and chopped green Chilies and cook till dry. Then add fried onions, cooked chicken,

chopped coriander and mint to the cooked Rice. Serve with Raitha.

Nutritive Values: For one serving (Approximately) Energy 732 Kcal, Protein 50 g, Carbo-

hydrates 85 g, Fiber < 1 g, Fat 21 g.

24

CORN SOUP

Ingredients: Maize seeds (boiled) 200 g , Milk 200 ml , Butter 1 Tbsp.. , Corn flour 1 Tbsp..

, Onion (small) 1 each , Clove , Cardamom , Boiling water , Pepper powder 1/2 Tsp.. , Salt

to taste.

Method: Take a vessel, add boiled maize seeds, onion, milk and hot water and allow to

boil on low flame. Heat a pan add butter and roast clove and corn flour . Add this to the

maize mixture and mix well, keep stirring on low flame till thick .Garnish with salt and pep-

per and serve hot.

Nutritive Values: For one serving (approximately) Energy 259 Kcal, Protein 8.2, Carbohy-

drate 32, Fiber 2.1, Fat 11.1 g.

25

COCONUT RICE

Ingredients: Rice 100 g, Coconut 30 g, Green chilies 2 in nos, Onion 1 in number, Bay

leave 1 in number, Cloves 2 in number, Ilachi 2 in number, oil 3 Tsp.. and salt to taste.

Method: Wash and soak Rice for 15 minutes. Grind coconut and take milk out. Heat oil in

a Pressure pan and add cut onion and Green chilies fry till it becomes light brown. Add Bay

leave, Ilachi and cloves fry for few minutes then add coconut milk and water both 1:2 por-

tion, add rice in that, wait for 3 whistles. Then serve with subjee.

Nutritive Values: For one serving (Approximately) Energy 471 k cal , Protein 6 g, Carbohy-

drate 63.75 g, Fiber 1 g, Fat 21 g.

26

CURD OOTHAPPAM

Ingredients: Rice flour 100 g , Sour thick curds 100 g , Baking soda 1/2 Tsp.. , Cumin 1/2

Tsp.. , Salt to taste.

Method: Mix curds and rice flour without lumps and allow it to ferment for 8-10 hours. Be-

fore making Dosa add salt, cumin, soda and water to make good batter and mix well. Heat

a flat non-stick pan, spread batter into dosa, add half teaspoon oil and cover with lid. After a

minute take off the lid, and fry on the other side also till golden brown. Serve hot with onion

chutney.

Nutritive Values: For One Serving (Approximately) Energy 73 Kcal , Protein 2 g , Carbo-

hydrate 13 g , Fiber 0.8, Fat 1 g.

27

CHINA KABABS

Ingredients: Minced meat 250 , Roasted Bengalgram dhal 125 g , Onions (finely

chopped) 2 medium size , Curds 200 g , Oil 30 g , Ginger Chilies 8 , Coriander seeds 2 ,

Cinnamon 1 inch piece 1 , Cloves 2 , Coriander finely chopped 1 Tbsp.. , Mint (finely

chopped) 1 Tbsp...

Method: Make powder of roasted bengal gram dhal. Make separate paste of green Chilies

and coriander seeds. Make powder of cloves, Cardamom, cinnamon and keep aside. Take

a vessel and put meat, ginger, garlic, paste, salt, turmeric, spices powder, green chilly, cori-

ander seeds paste, mint and curds and allow it to marinate for one hour. Now add bengal

gram powder into it and mix well. Now heat this vessel on a low flame till the water disap-

pears. Now heat a Pressure pan add oil and spread the cooked meat into the pan and cook

on a low flame for half an hour. Fry on the other side for 5 minutes and remove from fire.

Now cut into required sizes garnish with coriander and serve with Rice or Nan, or Rumali

Roti.

Nutritive Values: For one serving (approximately) Energy 462 Kcal, Protein 27.25, Carbo-

hydrate 29.9, Fiber 0.6 g, Fat 26.11

28

CURD RICE

Ingredients: Rice 100 g, Curd 50 g, Green Chilies 2 or 3 in number, Mustard seeds 1/2

Tsp.., Coriander leaves 1 Tsp.., Curry leaves 1 Tsp.., Black gram dhal 1 Tsp.., Ginger small

piece, oil 1 Tsp.. and salt to taste.

Method: Cut green Chilies and Ginger. heat oil in a kadai and add Mustard seeds, when it

crackles then add Green Chilies, Curry leaves, Black gram dhal and ginger. Fry till it be-

comes light brown. Cool the mixture and add curd, salt and finely chopped Coriander, then

mix with cooked Rice.

Nutritive Values: For one serving (Approximately) Energy 473 k cal, Protein 9 g, Carbohy-

drate 81 g, Fiber

29

CURD RICE WITH MIXED FRUITS

Ingredients: Rice 100 g, Curd 50 g, Green Chilies 2 or 3 in number, Mustard seeds 1/2

Tsp.., Coriander leaves 1 Tsp.., Curry leaves 1 Tsp.., Black gram dhal 1 Tsp.., Ginger small

piece, Grapes 5 in number, Apple 3 slices, Pomegranate seeds few, oil 1 Tsp.. and salt to

taste.

Method: Cut green Chilies and Ginger. heat oil in a kadai and add Mustard seeds, when it

crackles then add Green Chilies, Curry leaves, Black gram dhal and ginger. Fry till it be-

comes light brown. Cool the mixture and add curd, salt, finely chopped Coriander and fruits,

then mix with cooked Rice.

Nutritive Values: For one serving (Approximately) Energy 388.5 k.cal, Protein 7.2 g, Car-

bohydrate 68.55 g, Fiber 2.25 g, Fat 9.75 g.

30

DHOKLA

Ingredients: Besan 2 cups, Ginger 2 cms, Soda 3/4 Tsp.., Citric acid 3/4 Tsp.., Green chil-

ies 2 nos, Sugar 1 Tsp.., Turmeric powder 1/2 Tsp.., Oil 3 Tbsp.., Mustard seeds 1 Tsp..,

Cumin seeds 1 Tsp.., Curry leaves few and salt to taste.

Method: Grind Green Chilies and Ginger together. Mix all the ingredients together except

Soda and seasonings. Add enough Water (approx. 1 1/4 cup) and mix to a smooth batter

as for bajjis and pakodas. Add Soda to the batter, mix thoroughly and grease a two dish

pan then pour the batter and steam for 15 - 20 minutes. Remove the two dish pan and al-

low to cool slightly and turn out the Dhokla on a plate, then cut into pieces. Heat 2 Tbsp.. of

water and pour in a katori. Heat oil for seasoning in a small kadai, add Mustard, Cumin and

Ginger seeds, when they crackles then add Curry leaves. Add the seasoning in to the hot

Water. Pour over the Dhokla pieces, garnish with chopped Coriander leaves and grated

Coconut.

Nutritive Values: For one serving (Approximately) Energy 441 Kcal, Protein 17.1 g, Car-

bohydrates 60.9 g, Fiber 3.9 g, Fat 14.3 g.

31

DIABETES 2000 DOSA

Ingredients: Raw Rice 200 g, Rice Flakes 50 g, Dehusked Black gram 1 Tbsp.., Red gram

dhal 1 Tbsp.., Bombay ravva 2 Tbsp.., Fenugreek seeds 1/2 Tsp.. and Salt to taste

Method: Soak rice, fenugreek seeds and dhals together for 2 to 3 hours. Soak rice flakes

separately for an hour. Grind everything together to smooth and thick paste. Mix salt to the

batter. Allow to ferment for 8 to 10 hours. Next day one hour before making dosa, mix ravva

to it. Heat a flat pan and rub a half cut big onion dipped in oil. Spread dosa as thin as possi-

ble on the pan. Fry on both the sides till crisp. Serve hot with onion chutney spread inside

the dosa.

Nutritive Values: For one dosa (approximately), Energy 92 Kcal, Carbohydrates 18 g,

Protein 2 g, Fiber 0.68 g, Fat 1 g

32

DIABETES 2000 JUICE

Ingredients: Melon musk (peeled and diced) 200 g, Vanilla essence 1/4 Tsp.., Sweetex 1

Tsp..

Method: Take melon pieces and sweetex, blend for half a minute in mixer. To this add the

vanilla essence. Serve the juice chilled.

Nutritive Values: Energy 34 Kcal, carbohydrates 7 g, proteins 1 g, fiber 0.8 g, fat 0.4 g

33

DIABETES 2000 ROTI

Ingredients: Jowar flour 150 g , Maize flour 80 g , Cumin a pinch , Garlic 4 flakes , Wet

Red Chilies 3.

Method: Seieve Jowar flour and maize flour. Make a paste of cumin, red Chilies and garlic

in a blender. Add this paste and salt to the flour. Mix 50 ml of boiling water and knead well

and make a dough. Make roti and sprinkle little water and spread with a light and on one

side and fry on the other side. Serve hot with Greens curry and Onion chutney.

Nutritive Values: For One Serving (Approximately) Energy 198 Kcal , Protein 6 g , Carbo-

hydrate 40 g , Fat 1 g , Fiber 1 g.

34

EGG AND TOMATO CURRY

Ingredients: Eggs 3 nos, Tomatoes 250 g, Onions 200 g, Ginger and Garlic paste each 1

Tsp.., Chili powder 1-11/2 Tsp.., Oil 3 Tbsp.., Curry leaves 1 Tbsp.., Mustard seeds few, Co-

riander leaves 1 Tbsp.., Turmeric powder 1 Tsp.., coriander powder 1 Tsp.. and Salt to

taste.

Method: Boil the Eggs, while boiling the Eggs cut the Onions and Tomatoes like a small

pieces. After boiled the Eggs take Oil in a kadai then add Mustard seeds when it will crack-

les then add Curry leaves Ginger and Garlic paste fry for few minutes then add Onions fry

till it becomes light brown in color, then add Tomatoes fry till it becomes soft, then add Cori-

ander powder, Turmeric powder, Red chili powder and Salt mix properly and add 1 cup of

water, cook till raw smell disappears and gravy becomes thick, then add boiled Eggs and

Garnish with chopped Coriander leaves. Then serve with Rice or Roti.

Nutritive Values: For one serving (Approximately) Energy

35

FAT FREE CHICKEN CURRY

Ingredients: Tender Chicken , (cut it into 6to 8 pieces) 1 , Ginger (small piece) 1 , Ghee 2

Tsp.. , Garlic flakes 6 , Coriander leaves (finely chopped) 2Tbsp.. , Onion (diced) 2 , Corian-

der seeds 2 Tsp.. , Turmeric 1/2 Tsp.. , chili powder 1/2 Tsp.. , Salt to taste.

Method: Boil chicken pieces in enough water. Make a paste of ginger, garlic, coriander

seeds, red chili powder, turmeric, salt with little water in a blend. Add this paste to the boil-

ing chicken and cook for some time. Heat ghee in a pan and fry till golden brown and add

the chicken with the gravy to this mix and cook for 5 minutes. Garnish with lime juice and

coriander and serve with rice or roti.

Nutritive Values: For One Serving (Approximately) Energy 179 Kcal , Protein 26.5 g , Car-

bohydrate 5.55 g , Fat 5.65 g , Fiber 0.3 g.

36

FAT FREE SHERUVA

Ingredients: For making sheruva bones of chicken or goat can be used. Bones 500 g ,

Cardamom 2 , Cloves 2 , Onion (finely chopped) 2 medium sized , Tomatoes (diced) 2 me-

dium sized , Black pepper 6 , Garlic flakes 4 , Ginger (small piece) 1 , Cream 2 Tsp.. , Tur-

meric 1/2 Tsp.. , Red chili powder 1 Tsp.. , Cinnamon (finger length) 2 , Poppy seeds 2 Tsp..

, Coriander seeds 2 Tsp.. , Bay leaf 1 in Nos , Coriander (finely chopped) 1 Tsp.. , Mint

leaves (finely chopped) 1 Tbsp..

Method: Make a paste of coriander seeds, pepper, poppy, ginger, garlic, bay leaf in a

blender. Boil the bones with salt, chili powder and turmeric powder in 10 glasses of water till

the water reduces to 4 glasses quantity. Now add spices paste, mint, coriander and cream,

mix well and remove from the fire. Serve hot.

Nutritive Values: For one serving (approximately) Energy 132 Kcal, Protein 21.82, Carbo-

hydrate 2.94, Fiber 0.5 g, Fat 3.76 g.

37

FRIED RICE

Ingredients: Rice 100 g, onion big 30 g, cloves 2 or 3 nos, cinnamon 1 inch piece, oil 10

g, bay leaves 1 in number and salt to taste.

Method: Wash and soak rice for 15 minutes. Cut onions into small pieces, heat oil in a

Pressure pan. Fry onions and garam masala for 10 minutes, then add rice and enough wa-

ter (1:2 ratio), and replace the lid and wait for 2 whistles and remove from fire and serve

with Raitha and any Kurma.

Nutritive Values: For One Serving (Approximately), Energy 453 Kcal, Protein 7 g, Carbo-

hydrates 85 g, Fat 10 g.

38

GAJAR KA HALWA

Ingredients: Carrots (grated) 1000 g , Sugar 500 g , Milk 500 g , Ghee 250 g , Cashew

nuts (chopped) 1 Tbsp.. , Cardamom (powdered) 10 in Nos.

Method: Take a pan, fry cashew in little ghee and keep aside. Add rest of the ghee in pan

and fry the grated carrots till aroma of carrots is emitted. Now add sugar and keep stirring

on a low flame. Boil milk on a low flame in a separate vessel till the milk reduces to half the

quantity. Add milk and Cardamom powder to the grated carrots till the gravy turns thick.

Garnish the halwa with cashew nuts and serve hot or chilled with ice-cream.

Nutritive Values: For one serving (approximately) Energy 423.05 Kcal, Protein 2.39, Car-

bohydrate 52.48, Fiber 1, Fat 23.29

39

GODHUM PAKORA

Ingredients: Wheat flour 56 g, Rice flour 28 g, Curd 56 g, Oil 28 g, Ginger 7 g, Green chil-

ies 7 g, Cumin 3 g and salt to taste.

Method: Wheat flour is mixed with the Rice flour and made in to a paste with Curd

Chopped Ginger and Green chili are added to the paste and mixed well. Cumin and salt are

also added. Oil is heated in a pan and small portions of the paste are fried in the hot Oil till

brown in color.

Nutritive Values: For one serving (Approximately) Energy 163 k cal, Protein 3 g, Carbohy-

drates 18 .6 g, Fiber 1 g, Fat 8.5 g.

40

GORU CHIKKUDU THALIMPU

Ingredients: Cluster beans 250 g, Ground nuts or Coconut 20 g, Red chili powder 1-11/2

Tsp.., Coriander powder 1 Tsp.., Turmeric powder 1 Tsp.., Mustard seeds few, Curry leaves

few, Oil 2 Tbsp.. and Salt to taste.

Method: Clean and cut the Cluster beans in to a 1 in pieces and boil in enough water

while boiling add 1 Tbsp.. of Salt in that water, then squeeze dry. Heat oil in a kadai then

add Mustard seeds, when it will crackles then add Curry leaves and boiled Beans, fry for

few minutes then add Red chili powder, Coriander powder, Turmeric, mashed Garlic,

Ground nut powder or grated Coconut and Salt to taste. Mix properly then remove from fire.

Then serve with Rice or Roti.

Nutritive Values: For one serving Approximately) Energy 98.9 Kcal, Protein 2.98 g, Car-

bohydrate 7.75 g, Fiber 2.24 g, Fat 9.2 g.

41

JOWAR FINGER RINGS

Ingredients: Jowar flour 200 gms, Bengal gram flour 50 gms, Bwater 3 cups , Ginger Gar-

lic paste 1 Tsp.., Cumin seeds 1 Tsp.., Mustard seeds 1 Tsp.., Chilly powder 1 Tsp.., Curry

leaves few, finely chopped Coriander 1 Tbsp.., Oil 2 Tsp.., Turmeric 1/2 Tsp.., Asafoetida

1/2 Tsp.., Lime 1 in number and Salt to taste.

Method: Knead Jowar flour in hot Water, by adding Besan, Salt, Turmeric, red Chilly pow-

der, Asafoetida and leave it for 10 minutes. Take a Pressure pan add Oil and when the Oil

is hot add Cumin and Mustard seeds, Ginger Garlic paste and Curry leaves. Now add Wa-

ter and allow it to boil on low flame. Make rings from the dough and add to the boiling wa-

ter. Pressure cook for 2 whistles. Garnish it with chopped Coriander and Lime juice and

serve hot with hot and sweet chutney. No .of servings 4.

Nutritive Values: For one serving (Approximately) Energy 221 K.cal, Protein 7.8 g, Carbo-

hydrate 43.8 g, Fiber <1 g, Fat 1.7g.

42

KADAMBAM PULUSU

Ingredients: Brinjal 50 g, Ladies finger 25 g, Fresh peas 1 Tbsp.., Tomatoes 50 g, Red

pumpkin 100 g, Cooked Redgram dhal 100 g, Sambar powder 3 Tsp.., Tamarind pulp 50 g,

Green Chilies (cut lengthwise) 2 or 3, 'Coriander, Curry leaves' - to garnish 2 Tsp.., Oil 1

Tsp.., Salt to taste and For seasoning Black gram dhal 1/2 Tsp.., Bengal gram dhal 1 Tsp..,

cumin seeds 1 Tsp...

Method: Cut all vegetables into one inch long pieces. Heat oil in a pan and season with

mustard seeds, black gram dal, bengal gram dal, curry leaves and cumin seeds. Add vege-

table pieces and fry for a minute. Then add tamarind pulp, salt, sambar powder and cooked

red gram dhal, allow to boil until it becomes thick. Garnish with coriander, serve with rice or

paratha.

Nutritive Values: For One Serving (Approximately), Energy 99 Kcal, Protein 5 g, Carbohy-

drate 16 g, Fiber 2 g, Fat 1 g.

43

KAKARAKAYA KURA / KARELI KI SABJI

Ingredients: Bitter gourd (chopped circular slices) 500g , Oil 30 g , Cumin 1 Tsp.. , Tama-

rind 10 g , Curd 100 g , Onion (diced) 3 g , Dry Red Chilies 8 in Nos, Turmeric a pinch ,

Sugar 2 Tsp.. , Coriander (finely chopped) 1 Tbsp.. , Salt to taste.

Method: Take a vessel, add a cup of water, curds, salt turmeric and bitter gourd slices and

cook till the water disappears. Make paste of chilies and cumin and keep aside. Heat oil in

a frying pan and fry the slices slightly and in the rest of oil fry onions on low flame till golden

brown. Now add bitter gourd slices and sprinkle the red chilies cumin powder and mix well

and fry for few minutes. Garnish with coriander and serve hot with rice or chapathi.

Nutritive Values: For one serving (Approximately) Energy 80 Kcal, Protein 2 g, Carbohy-

drate 5 g, Fiber < 1 g, Fat 6 g.

44

KAKARAKAYA VEPUDU / BHUNE KARELAE

Ingredients: Bitter gourd 500 g , Butter milk 200 ml , Oil 200 g Rice 5 Tsp.. , Dry Red Chil-

ies 6 , Cumin 1/2 Tsp.. , Turmeric 1/2 Tsp.. , Salt to taste.

Method: Cut bitter gourd into finger length pieces and make two slits (one vertical, one

horizontal) and marinate in sour buttermilk for half an hour and keep aside. Method: Soak

rice for half an hour and grind it to a smooth paste along with chilies, cumin, salt and tur-

meric. Stuff this paste into the bitter gourd pieces and keep aside. Heat oil in a shallow fry-

ing pan and deep fry 4-5 bitter gourd pieces at a time. Serve with curd rice or hot pongal.

Nutritive Values: For one serving (Approximately) Energy 326 Kcal, Protein < 1 g, Carbo-

hydrate 36 g, Fiber 1 g, Fat 34 g.

45

KANCHI IDLI

Ingredients: Blackgram dhal 100 g , Parboiled Rice Rawa OR Rice rawa 200 g , Bengal

gram dhal 3 Tsp.. , Mustard seeds 1 Tsp.. , Curry leaves (finely chopped) 1 Tbsp.. , Corian-

der (finely chopped) 1 Tbsp.. , Black gram dhal 2 Tsp.. , Oil 30 g , Green chilies 4 , Onion

(finely chopped) 4.

Method: Soak blackgram dhal for one hour in enough water. Grind the dhal with slat in

blender to a smooth batter. Now mix washed rice rawa into to batter. Soak bengal gram in

water for an hour and mix in the batter. Heat oil in a pan and add mustard seeds, black-

gramdhal, green chilies, onion and curry leaves, coriander now add batter to this and close

the fire, mix well and make idlies of the batter in Pressure cooker. Serve hot with onion

chutney and sambar.

Nutritive Values: For one serving (approximately) Energy 488.26 Kcal, Protein 14.1, Car-

bohydrate 82.92, Fiber 0.4 g, Fat 11 g.

46

KHEEMA METHI

Ingredients: Minced meat 1/4 kg, Curd 1/4 cup, Fenugreek leaves 5 small or 3 big bunch-

es, Green chilies 2 nos, Onions 2 nos, Ginger 2 cms, Chili powder 1 Tsp.., Coriander pow-

der 1 Tsp.., Turmeric powder 1/4 Tsp.., grated Coconut 4 Tbsp.., Cloves 2 nos, Cardamom

1 no, Cinnamon 1 piece, Salt and Lime juice to taste.

Method: Wash the minced Meet and squeeze dry, add curds and 1/2 Tsp.. salt, allow to

marinate for 1 hour, place this mixture in the pan cook for 15 minutes while it is cook-

ing.Mince Onions, Ginger, Green Chilies and Fenugreek leaves. Grind Coconut to a paste

using little water. Heat oil in a kadai add Cloves, Cinnamon and Cardamom. After 1-2

minutes, add Onion, Ginger, Green Chiles and fry till Onions are brown. Add all the pow-

ders and chopped leaves, fry till all the liquid is absorbed. Add the cooked Meat with its liq-

uid, Coconut paste and Salt. Cook till almost dry then garnish with chopped hard-boiled

Eggs (optional) and Lime juice to taste. Serve with roti or rice.

Nutritive Values: For one serving (Approximately) Energy 321 Kcal, Protein 31 g, Carbo-

hydrate 12 g, Fiber > 1 g, Fat 17 g.

47

KHICHIRI

Ingredients: Raw Rice 200 g, Green Gram dhal 100 g, Onion (medium sized) 1 No, Ginger

(paste) 2 Tsp.., Garlic paste 3 flakes, Curry leaves 5 g, Coriander (finely chopped) 1 Tsp..,

Green Chilies 1 Tsp.., Oil 1 Tsp.., Water 600 ml and Salt to taste.

Method: Wash rice and dhal and soak in enough water for 10 to 15 minutes. In a Pressure

pan heat oil add onion, green Chilies and curry leaves, fry on low flame for sometime. To

this add the paste of ginger and garlic and fry. Now add rice and dhal and Pressure cook in

600 ml of water for 3 whistles. Garnish with finely chopped coriander and serve hot.

Nutritive Values: For One Serving (Approximately), Energy 225 Kcal, Protein 8 g, Carbo-

hydrate 45 g, Fiber < 1 g, Fat 2 g.

48

PESARATTU

Ingredients: Greengram whole 60 g, Rice 30 g, Oil 10 g and Salt to taste.

Method: Soak dhal overnight. In the morning grind and mix all the ingredients except Oil.

Spread ladleful of mixture evenly and fry both sides with one teaspoon of Oil. Cook the en-

tire mixture this way.

Nutritive Values: For one serving (Approximately) Energy 393.9 K. cal, Protein 16.44 g,

Carbohydrate 57.48 g, Fiber 2.52 g, Fat 10.93 g.

49

PHULKA

Ingredients: Wheat flour 100 g, salt to taste and water to mix.

Method: Mix Wheat flour and salt together, and make dough by adding water. Take small

portion of dough make into circular phulka using rolling board and pin. Now put the phulka

on pre heated flat pan and on low flame bake the phulka on one side, turn when slightly

baked on one side then remove from pan and roast in sim flame on both sides.

Nutritive Values: For one serving (Approximately) Energy 346 k cal, Protein 11.8 g, Car-

bohydrate 71 g, Fiber 1.9 g, Fat 1.5 g.

50

PUDINA PULAV

Ingredients: Rice 200 g, Mint leaves 50 g, Onion( Diced) 50 g, Green chilly pieces 1 Tsp..,

Tomato 100 g, Oil 2 Tsp.., Mustard 1/2 Tsp.., Black gram dhal 1/2 Tsp.., Bengal gram dhal

1/2 Tsp.., Curry leaves 1 Tsp.., Clove 2 Nos, Cinnamon 1 inch piece.

Method: Wash and soak rice for 15 minutes. Fry and grind mint leaves along with tomato,

onion and green Chilies. Heat oil in a Pressure pan and season with black gram, bengal

gram, clove, cinnamon and curry leaves. Now add rice, ground paste, garam masala pow-

der and boil for 10 minutes with enough water(1 : 1 1/2) serve with vegetable raitha.

Nutritive Values: For One Serving (Approximately), Energy 156 Kcal, Protein 3 g, Carbo-

hydrate 29 g, Fiber 1 g, Fat 1 g.

51

“Ayur Cuisine, Volume Two” will be available shortly,“Ayur Cuisine, Volume Two” will be available shortly,

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