INGREDIENTS

1 cup rice, ¼ cup black gram split, ¼ cup yoghurt, 1 ½ warm water, 1 piece of ginger, 3-4 green chillies, 3-4 springs fresh coriander leaves, ½ soda-bi- carbonate ( backing soda), 1 tbsp lemon juice and 2tbsps oil.

METHOD OF PREPARATION
Dry roast the rice and the dal on medium heat for four to five minutes. Cool and grind into a semi-coarse powder.
Put the powder in a bowl. Add yogurt which should be a little sour and to this add warm water. Mix thoroughly so that no lumps are formed and the batter is of pouring consistency.
Add salt and let it ferment for eight to ten hours.

Peel and wash ginger. Remove stems and wash the green chillies. Grind them together into a paste. Clean, wash and finely chop coriander leaves.
Once fermented, mix the ginger-green chilli paste with the batter.
Grease the dhokla platter or a thali. Boil water in the steamer/boiler.
Pour half of the batter in another vessel. In a small bowl, add one-fourth teaspoon soda bi-carbonate, half a teaspoon oil and half teaspoon lemon juice. Add this to the batter and mix well. Repeat this for the remaining batter just before putting it in the steamer.
Pour this onto the greased platter and keep it in the steamer to steam for eight to ten minutes.
Check with a knife. If the knife comes out clean, it is cooked.
Sprinkle some finely chopped coriander leaves and serve hot with coriander and Mint Chutney.

Diet is being known as the most important single factor for good health or disease. The right kind of food is the most important single factor in promotion of health and wrong kind of food is the most important single factor in promoting disease. As fire in a furnace is smothered and extinguished by an excess of fuel, the natural health of the body is destroyed by excess in diet. One of the most common complaints of people’s after consuming a meal is one of discomfort and sometimes the embarrassment of gas. Gas is a normal by product of digestion, but when it becomes painful or apparent to others, it turns into a physical and social problem. Gas is the stomach results from uncomfortable air bubbles trapped inside. It can be avoided by chewing food with the mouth closed, and avoiding drinks from a can or through a straw, avoiding carbonated beverages and avoiding gulping when eating nervously. The passing of gas from the intestine is usually a social embarrassment. This gas is formed in the colon where bacteria attack no digested items, causing them to decompose and produce gas. Carbohydrates release hydrogen, carbon dioxide and in some people methane too. All 3 of these products are odorless but noisy gases. Protein products, hydrogen sulphide and volatile compounds such as in dole and skatole add a distinctive aroma to the expelled air.

This can be prevented by avoiding simple carbohydrates like sugar by using a prior leaching process before cooking dry beans and eliminating known food offenders like onions and cabbage. The diet should be substituted with more complex carbohydrates and high fibre foods should be included at the rate of their individual tolerance.

The diet should be substituted with more complex carbohydrates and high-fibre foods should be included at the rate of their individual tolerance. Another very common complaint is that of acidity. The use of anti-acid drugs can be easily avoided by simply understanding our body.

The most important fluid of our body is blood. It is the life of the body. It is the medium through which all nutrients are circulated in order to reach the various parts of the body. Out physical and mental well being depends on the normal alkalinity of the blood. Excess acid in the blood endangers our health and youthfulness and no effort should be spared in keeping our diet highly alkaline.

Oxidation of food within the body results in the formation of the most vital mistakes, acidity sufferers make is to eliminate citurs fruits from the diet thinking they are acid forming. But fresh fruits leave an alkine ash in the body which has a body cleansing effect. Foods can be classified as acid forming and alkaline forming. One third of our diet should be selected form acid forming and alkaline forming. One third of our diet should be slected from acid forming food such as concentrated plroteins and starches like meat, fish, bread, cereals, eggs, beans, rice, lentils, peas etc and two thirds or more should be selected from alkaline foods such as juicy fruits, tubers, legumes, leafy and root vegetables and vegetables such as carrots, cauliflower, cucumber, turnips etc.
The diseases of the liver and gall-bladder, arthritis, colds, rheumatism, constipation, eczema etc pertain more or less to highly acidic conditions. So by careful selection of foods and by understanding our body we can easily let the medicines remain in the chemist’s shelf only.

Fruits are an unadulterated source of vitamins and nutrients. For slecting good fruits here are some tips: Bananas: Choose firm ones with clear skin. They should not be pulpy and soft. Black skin with spots means they are overripe. Apples: Usually conical shaped apples are taste better than round shaped. Skin should not be bruised. Oranges: A good tangy smell, firm skin fruit heavy with juice is ideal. Plums: Dark maroon color, ripe yet firm with no cut or leaks. Melons: Ripe one with a very sweet smell are the best. Mangoes: They are of different varieties. At the time of buying they should be firm. Green grapes: A slightly green tinge, translucent skin, medium sized one are sweet.

A little planning is to be done before the trip to market. We should prepare a list of items we need, consulting our kitchen pad and stocks. Many people like buy grains in bulk and to make lists for smaller items. Others buy quantities on a monthly basis. Strict to buy those items only those in list. Buy only what you can use, if the packet has more quantity then you requirement ask shopkeeper for a smaller one. There is no need for panic buying of particular brands of cosmetics or cooking oil. Some times they go out of the market and then they get reintroduced.
Storing food properly is as important as buying good quality food. Vegetables stay fresh in the refrigerator if they are stored well. If they are wet, air them a little before putting them to the refrigerator. Cover them with brown paper or a white cloth and then store them in their respective compartments. Pieces of pumpkin and other cut vegetables stay fresh if they are covered completely with plastic wrap film. The pith on pumpkin should be removed. In case of leafy vegetables, cut off the roots and fibers. Shake of the sticking bits of wet soil and remove any decaying bits. Store these by wrapping them in cloth or brown paper to keep them fresh. All other old and decaying vegetables should be removed from the refrigerator from time to time.

It will take more time for storing provision items. Flour, semolina and legume varieties should be kept in the fridge to prevent insects. Pulses, coriander seeds, cumin seeds and such items should be kept in the sun for some time before storing. It is better to put a few neem leaves and red chilies in the containers before storing them. Once in a while they should be taken out in sun. The containers in which you are storing should be clean and dry. Powder a couple of cardamom pods and put them in the tea container. Coffee powder should be bought in a small quantity and frequently restocked.

Shopping for food and then storing them effectively develops with experience. But we have to really like doing it and set aside certain days of the week for it. If we display the same sincerity and enthusiasm that we would towards other activities that we are interested in, it can turn into an enjoyable occupation for the homemaker

Food plays a major part in our lives. Indeed, if it was not for the fact that our stomach demands to periodically fed, the course of human behavior would have been quite different. When we put food in out mouths, it is not just to satisfy our hunger pangs. Or, only to pamper out taste buds, either. We nourish out whole bodies to give them strength, and keep our minds healthy and in perfectly oiled condition.
And then too, the process of eating is not an ordinary, automatic act. Man has bestowed it with meaning. Eating has become a ritual of sorts, which is almost sacred, for we eat together to socialize and bond with others, to celebrate or sympathize, to display our joys and triumphs, and also our importance. Perhaps, no human activity is as fraught with significance as is eating. Consider the phrases which center around the contribution of food. We break bread with others. We should not be disloyal to a person shoes salt we have eaten. How often are we forced to eat our words, or worse still eat humble pie.
Too many cooks spoil the broth and no amount of fine words can butter parsnips, for finally the prod of the pudding is in the eating. No success can ensure without some sacrifice for how can you make an omelet without breaking eggs?

If the situation persists it result in constipation, which further causes fissures, piles or hemorrhoids
It also leads to malaise, headache, coated tongue, and foul breath, lack of appetite, atonics and spastic constipation. Besides, it increases the transit time and this gives time for toxic materials to affect the mucous. Sufficient fiber in the diets is also believed to decrease the incidence of colon cancer. It is also believed to play an important role in regulating sugar absorption and the amount of cholesterol in our blood it is prescribed diverticulosis.
Fiber or roughage was a major constituent of foods consumed by our ancestors. The foods they ate wee raw fruits and vegetables and coarsely ground or cooked cereals. The foods were hardly processed.
As man advanced, became refined, his foods also became refined. Look at the amount of refined foods in our diet, refined flour for noodles, cakes, biscuits, naan, breads and pastas: polished rice, peeled vegetables and fruits, strained fruit juices. This refinement has resulted in many bowel disorders and other symptoms.
This condition has to be reversed. But where do we get natural fiber? Fiber is present in the skin and structural parts of plants and plants products like whole grains and breads.
Vegetables like leafy vegetables, carrots, potatoes, peas, tomatoes, cauliflower, all beans, fruits like berries, apples, apricots, peaches, prunes, guavas, oranges are especially rich in fiber. The bran layer of cereals is rich in fiber.

Now a day’s flea seed husk or isabgol is commonly available in the market. It is devoid of calories. It is consumed with plenty of liquids like water, milk or buttermilk. It gels up and adds bulk to the diet. It is a harmless substance used for correcting fiber defect in the diet. Animal fibers are practically devoid of fiber.

Foods lacking in fiber are: refined flour and foods made from it, polished rice and animal foods. So choose wisely the foods to be included in your diet.

Research on fiber is not extensive. Long ago, cow gill had recommended 100 mg/kg or 5-6 grams daily without adverse effects. Some need even 25-30 grams for therapeutic purpose.

However, the fiber bit should not be overdone as excessive fiber leads to stomach upsets and gassiness. If one needs to add bulk to his diet do so gradually and let the body adjust to the greater fiber value. Thus fiber is nature’s broom, a broom, which cleanses the interns of the body.

Here are ten ways to add fiber to the diet:
Do not sift flour.
Use unpolished rice.
Do not strain juice.
Use whole wheat bread and bran biscuits.
Do not peel vegetables and fruits.
Do not overcook vegetables.
Include at least four five serving of fruits and vegetables in daily diet.
Raisins, dried fruits like apricots, whole pulses, legumes and sprouts are good sources of fiber.
Jams and jellies have pectin and can be used by people having a sweet tooth.
Use bran, flea seed husk available in the market.
So, have due respect for fiber and it will care for you.

A good breakfast can lead to a more active and productive day. Without the breakfast all of us are likely to experience the late morning sprawl, fatigue, sleepiness, low energy, tiredness and the support to sit down irrespective of age. Breakfast skippers normally with the movement of the day feel less efficient, both mentally and physically.

Children who do not take breakfast become tired and do not pay as much attention in school, especially in the late morning hours. Young boys who normally do not eat their breakfast when provided a good nutritious morning meal, they performed better.

Research indicates a definite connection between skipping breakfast and memory impairment in both young and older adults. Research on elderly men and women has shown that taking in calories after an overnight fast improved their performance on memory tests.
Break Fast is a Brain Food
Recent research proves that breakfast is directly linked with performance. Breakfast eaters are more alert and ready to learn. They have a longer attention span, better concentration, enhanced memory and tend to be better learners.
Children who regularly eat breakfast think faster and more clear, solve problems more easily and are less likely to be irritable. Such children are less likely to cause problems in the classroom.

Apart from these basic tips it is advisable to use nonstick cookware in your kitchen. You can enjoy hot crisp dosa without using a drop of oil on a nonstick tava or cook the most appetizing chole and rajma dishes with just a teaspoonful of oil if you use a nonstick pan.

Keep the gas low when using less oil for your cooking. This will prevent burning.

Thick gravy of tomato, onion, ginger and garlic can substitute oil completely and make a delicious base for a curry.

Roast garlic, onion, and spices and grind into a paste instead frying the paste in oil.
Bake, boil or broil foods more fry less.

WHAT TO EAT

Switch from full cream milk to double toned or skim milk.

Trim all fat from meals and remove skin from poultry before using. It brings down the fat content dramatically.

Avoid butter, cream, vanaspati ghee and fried foods.

Start a meal with a large bowl of thin soup. Follow with a fresh vegetable and fruit salad. This will prevent you taking extra servings of the meal.

Avoid rice. Make more rotis without oil or ghee.

The foods you can eat abundantly without guilt are fresh vegetables especially green leafy vegetables and salads prepared with lettuce, cucumber, cabbage, Brussels, sprout, asparagus, celery, beans and cauliflower.

Avoid potatoes, yam, arbi, beets, sweet potatoes and nuts. Eat a lot of onions, cauliflowers, pumpkin, lady’s fingers, radish, turnips, capsicums, mushrooms, ridge gourds and green leafy vegetables all good slimmer’s food.

All fruits can be eaten except for bananas, mangoes, chikoos and grapes.

Avoid rich salad dressings, thickening sauces, red meals, processed cheeses, ghee, peanut butter and all other foods, which are full of fats. Sensible eating can become a habit within a matter of weeks.

Once you get used to eating light meals with fresh vegetables and fruits you will find that your sense of taste and smell becomes keener. You will feel lighter in the body and will feel that your excess weight is steadily melting away.
If you want to look good and feel great, starvation diets are not the answer. The secret is to take then right sort of diet and eat heartily. It will not only keep you slim and pretty but will keep you young and spry even in your later years.

BREAK YOUR FAST

One should not forget an important part our diet – Breakfast. People of different part of world are having different type of breakfast. In fifties Indian people like to have parantha, Vegetable and Milk/Lassi. In seventies in big cities people started taking Butter toast with tea or coffee. And now a day’s people do not have the time to eat. Times are changing for most of us and break fast is no longer part of normal diet for most of the people.

Breakfast is the most important meal of the day. Breakfast is must for better health of a human because after eight hours of fast n human body needs some thing to eat in the morning. . A human body burn about 400 to 500 calories in the night during sleeping and when wake up in the morning, body needs some thing to eat to gain the energy shortfall.

In addition to this breakfast in the morning restores the supply of blood glucose, the fuel used by our brain.
In addition to this while we sleep, our metabolism slow down. Breakfast increases our oxygen uptakes so that food can be digested and absorbed. This produces heat in the body. Breakfast, thus, boost up human body metabolism and gets us going after a long period of inactivity. Our breakfast should contribute at least one fourth of our daily requirement of nutrient. If we skip breakfast these nutrients are usually not compensated by other meals we take during the day. Also, skipping of break fast which is known as first food of the day show the way to an unhealthy pattern of snacking. If we skip breakfast we tend to have more body fat and it leads to obesity. On the other hand the bodies of the breakfast eaters are healthier and strong.

INGREDIENTS

8 slices of bread,1/2 cheese (grated) 5-6 green chillies, ½ cup fresh coriander leaves, 1 medium size onion, 1medium size capsicum, salt and crushed peppercorns.

METHOD OF PREPARATION

Remove stem, wash and finely chop the green chillies. Clean, wash and chop coriander leaves. Peel, wash and chop onion. Wash, halve, deseed and chop capsicum.

In a bowl, mix cheese, green chillies, coriander leaves, onion, capsicum, crushed peppercorns and salt. Divide the mixture into eight equal portions.

Toast the bread slices on one side on a tawa.

Apply the cheese mixture on the non-toasted side of the bread slices.

Grill in a preheated oven (1800C) until the cheese melts and turns golden brown.

Cut each slice diagonally into two and serve hot with sauce of your choice.

INGREDIENTS
1 medium sized onion, 1/2 medium sized carrot, 2-3 inch stalk Celery .2 clove garlic, 1bayleaf,6-7,pepper corns 3-4, cloves.

METHOD OF PREPARATION
Peel, wash and slice onion and carrot. Wash and cut celery into small pieces. Peel and crush garlic.

Take all the ingredients in a pan with five cups of water and bring it to a boil.

Simmer for fifteen minutes and strain. Cool and store in a refrigerator till further use.

INGREDIENTS

3 cup bhajanee flour , 1 onion , salt as per taste, ½ tsp turmeric powder & 7 tbsps oil

Ingredients for making 3 cup Bhajanee

1 cup whole wheat, ¾ black channa, 1 cup rice, ¾ urad dal, 2 cup jawar, ½ coriander seeds and 2 cups bajra.

METHOD OF PREPARATION OF BHAJANEE

To make bhajanee flour, dry roast the ingredients, listed below, separately. Cool, mix and grind to a fine powder. It can be stored upto one month.

METHOD OF PREPARATION

Peel, wash and finely chop onion.

Add salt, turmeric powder, chopped onion and two teaspoons of oil to the Bhajanee flour. Add water as required, a little at a time and knead to form a soft dough.

Divide dough into eight equal portions. Flatten each portion on a moist banana leaf or a thick polythene sheet, into quarter inch thick discs of four to five inches diameter.

Make a hole in the centre of each thali peeth. Heat a tawa, apply a little oil and transfer carefully to the tawa. Spoon a little oil on the sides ad cook on low heat for one minute.

Turn the thali peeth and cook the other side for one minute or till crisp and golden brown.

Serve hot with a blob of butter or yogurt.