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
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.
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.
