SIMPLE RECIPES FOR WEIGHT REDUCING INDIAN FOLKS

SIMPLE RECIPES FOR WEIGHT REDUCING INDIAN FOLKS

ANURAG HOSPITAL

‘Committed to care’

8, Krishna Nagar,

Sowripalayam Main Road,

Sowripalayam,

Coimbatore – 641028.

Tel: 0422 6587871

Fax: 0422 4341486

www.anuraghospital.com

Email: anuraghospitalcoimbatore@gmail.com

I get many anxious mothers and wives of overweight patients enquiring about what food to give their loved ones. I have outlaid some of the recipes which can be tried with some variation in spices and addition or removal of some of the vegetables.

These can be given as the initial weight reduction strategy and also following bariatric or weight reduction surgery – like after 3 months or so. This sort of diet or recipe will not make the patient feel that he/she along is eating a 'diet' as these recipes are for everyone else in the family too!

VEGETABLE SALAD WITH SPROUTS :

Sprouting seeds can be bought at vegetable shops. These have germinating seeds and contain vitamins like B and are tasty too. Full cup of sprouts with  finely chopped plate of tomatoes, finely cut one full onion, finely cut one green chilly for taste, sprinkled with a squeeze of lime and salt to taste.

This salad is tasty, has vitamins and low calories. Corinader leaves or mint leaves can be added for additional taste and aroma. Grains or legumes (black channa, chik pea, green gram, bean sprout can all be used after an overnight soakage in water and in germinating phase)

DOSAI OR IDLIES WITH RAGGI :

Raggi dosai is low on calories and high on proteins and can be used for dieting and for vegetarian breakfast.

2 cups of Raggi grains are soaked separately from half cup of Urad dal (Ullundam paruppu) for 4 hours. Each is ground separately in a grinder and mixed when fluffy. The dough is left over night to ferment.

Salt is added to taste just before making the dosai. To make dosai, spread the batter on non stick pan and use moderate heat. Oil increases calorie intake- so be careful with the oil if needed.

Idlies also can be made with the similar batter by varying the consistency.

WHY OATS:

Oats are healthy as they have high dietary fiber, lower cholesterol, lower the bad cholesterol LDL, without lowering the good cholesterol HDL. Oats also have tocotrienols which are anti oxoidants for prevention of cancer. Oats may keep the coronary disease lower. They also contributes to weight reduction .

Oats are bland and taking this on a regular basis may be monotonous.Hence this recipe with variation of spices and vegetables would make the food palatable and enjoyable.

OATS KANJI:

Saute in non stick pan with olive oil- sliced onions, green chilli and garlic till  they give out water. To this add a cup of oats and fry for a few minutes. Add 1 cup of water and bring to boil. Salt to taste. Add  a cup of milk and some pepper . Garnish with coriander leaves.

VERMICELLI( SEMIA) KICHADI: 

Heat oil with 1 tsp of mustard in a nonstick sauce pan till it splatters. Add 1 tsp of Black Gram (Urad) and 1 tsp of Chick Pea Dhal (Kadalai Paruppu) and sauté. Add one finely chopped onion, 2 slit green chilies, a few curry leaves and sauté for a while. Then add one chopped tomato and continUe sauté till adding one grated carrot. To this add half tsp turmeric powder, salt to taste and 4 cups of water and make it boil. Add 2 cups of vermicelli to the boiling broth and simmer for 3 minutes, stirring on and off. Cook off the water and this Vermicelli kichadi is low carbohydrate, low fat and is good for losing weight and for cardiac patients.

Vermicelli Kichadi can be used as a main dish in any of the three meals. It is tasty with low calories and is good for weight reduction.