Healthy Pumpkin Dosa

The bright oranged color of pumpkin is is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.
Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

Pumpkins also contain potassium, fiber, and iron. Pumpkin seed oil and pumpkin seeds are a good source of unsaturated fatty acids ("good fats"). Pumpkin seeds are very good sources of the minerals magnesium, manganese, and phosphorous, and good sources of tryptophan (an amino acid essential for growth and normal metabolism), iron, copper, zinc, and protein.

A study by the USDA indicated that diets high in pumpkin as a fiber source tend to curb the appetite, while providing high nutritional count for the calories consumed. Subjects also absorbed less fat and calories from their food.

So we saw that Pumpkin is a very healthy vegetable. But unfortunately it is not a favourite of many. My husband also does not like it. My children only like to eat pumpkins when I use them in kuzhambu. So I try to use pumpkins in such a way that they don't come to know that I have added it to the food.

One such recipe is Healthy Pumpkin Dosa.

Healthy Pumpkin Dosa 

Ingredients

Raw Rice - 2 cup

Grated Coconut - 1/4 cup

Red Chilli Powder - 1 tb.sp

Shredded Pumpkin - 4 cups

Onion - 1

Mustard Seeds - 1 t.sp (optional)

Cumin Seeds - 1 t.sp (optional)

Salt to taste

Method

Soak the rice for about 3 hours. Grind it to a smooth paste along with coconut, chilli powder & shredded pumpkin. Add salt. And keep it covered for about 5 to 6 hrs. Better over night. Heat oil in a pan. Season the mustard and cumin seeds. Add finely chopped onion & saute for a few minutes, till the onion becomes translucent.  Add this to the dosa batter.  Heat a dosa tawa, smear it with oil slightly and make dosas. Try to make thin dosas as far as possible. Serve hot with the chutney or sambhar of your choice.

This Healthy Pumpkin Dosa is going to AFAM - Pumpkins event guest hosted by Madhuram of Eggless Cooking. AFAM (A Fruit A month) was initially started by Maheswari of Beyond The Usual to appreciate the goodness of fruits.

and 

The Rice Mela hosted by Srivalli of Cooking 4 All Seasons

Brussels Sprouts Curry

Brussel Sprouts are very important nutritionally since they are one of the top providers of vitamin C, They provide Vitamin C more than twice as much as the same weight of orange.

So let us see what are Brussel Sprouts. I have been cooking it for a long time but came to know its name in English and its nutritional value now only when I googled for it. They belong to the cabbage family and can be called a miniature version of a cabbage. It is much same like the kalakkos (in Tamil) which we get in supermarkets in Chennai. I do not know about its availability in other cities

 

They contain good amounts of Vitamin A, Vitamin C, Folic Acid and dietary Fibre. Moreover, they are believed to protect against cancer. Not only this but they have been proven to be a valuable aid in curing diabetics.

In Germany they are available through out the year in Frozen Food Section. But I usually prefer the fresh ones which comes only during the season. We all like it.

Here goes the recipe of Brussels Sprouts Curry
Ingredients
Brussels Sprouts - 1/2 Kg
Onion - 1 Big (chopped)
Tomato - 2 medium sized (chopped)
Salt to taste
Chilli Powder - 1 1/2 t.sp
( I used homemade curry powder - 1 tb.sp (gives a little thickness to the curry))
Oil - 1 Tb.sp
Mustard Seeds - 1 t.sp
Urad Dal - 1 t.sp

Method
Try to choose as far as possible small & thick Brussels Sprouts. Wash & halve them lengthwise. Heat oil in a pan & when the oil is hot add the mustard seeds & urad dal allow it to pop. Add the onions & tomatoes. When the tomatoes are cooked add the halved Brussels Sprouts and cook covered on medium for about a minute or two. Add the chili (curry) powder & salt. Mix it a little & cook covered till it is done. Stirring in between. Do not over-cook it. Let it be little bit crunchy.

Serve as a side dish for rice or chapathi.

And this post is going to the contest Eat Healthy - Fight Diabetes hosted by Sangeeth of Art of Cooking Indian Food

Sprouted Moong Salad

Sprouted Green Gram/Moong Salad/Sundal is a protein rich, refreshing and healthy salad. Dal when sprouted turn out to be sweeter and this combo goes well with cucumbers, lemon and green chili. Good for people of all ages and also for people who want to be on diet & for diabetics also.
Sprouted Moong Salad

Ingredients
Sprouted Moong - 2 cups
Tomatoes - 2 chopped
Carrot - 1/2 cup grated
Onion - 1 chopped
Green chilli - 1 chopped
lemon juice - 2 t.sp
Cucumber - 1 small (washed & chopped)
coriander for garnishing
salt to taste

Method
For moong sprouts
Wash the moong and soak in water for about 6 to 8 hrs. Drain the water and put the soaked moong in a bowl or in a colander. Keep it covered. Leave it for about a day.

Once the moongs are sprouted, you can also use them raw for the salad. It is more healthier. But then we like it a little soft, so I steam the sprouts for some time. My mother used to use the raw sprouts as such.


Heat 1 t.sp oil in a pan, add onion. Once the onions are translucent add the green chilies, carrots and tomatoes. And cook for about a minute. Remove the pan from fire add salt, lemon juice, cucumber and the sprouted moong. Serve cold or warm.

Submitting this to the contest Eat Healthy - Fight Diabetes hosted by Sangeeth of Art of Cooking Indian Food

Power Cereal

Power Cereal is an excellent breakfast for children. It fills up their tummy and gives them all the energy they need for the whole day ahead.

Power Cereal

Ingredients :
Rolled Oats - 1 cup
Sesame Seeds - 1 tbsp
Cornflakes - 1/2 cup
Brown sugar - 1/4 cup
Chopped nuts - 1/2 cup
Vegetable Oil - 2 tbsp
Vanilla Essence - 1/4 tsp
Salt - a pinch
Raisins - 2 tbsp

Method :

Mix the oats, sesame seeds, cornflakes, brown sugar and chopped nuts in a bowl.

Mix the oil, 1/4 cup of water, vanilla essence and salt. And whip it with a spoon or fork. Add to the above mixed ingredients.

Spread the mixture in a baking tray and bake at 160° C (320°F) for about 20 to 30 min, turning occasionally, until crisp and golden. Cool.

Add the raisins and store in an air-tight container. Serve with milk and fruits.

This is a recipe I got from one of the books of Tarla Dalal and just changed it a little to suit our taste.

This is my entry to

WBB : "Grains in my breakfast". WBB is an event started by Nandita of Saffron Trail and is now guest hosted every month with a breakfast related theme. Hosted this month by Aparna of My Diverse Kitchen

And

To the event "JFI – Whole Grains" hosted by Suganya of Tasty Palettes . JFI - Jihva for Ingredients is an event initially started by Indira of Mahanandi .