MORINGA LEAVES

Moringa can protect the liver against damage caused by anti-tubercular drugs and can quicken its repair process.

 

Preventing and Treating cancer

Moringa extracts contain properties that may help prevent cancer developing. It also contains niazimicin, which is a compound that suppresses the development of cancer cells.

*But when using it in the form of extracts and medications, consider using Moringa with Doctor's advise first.

Risk & Side Effects:

• Do not use it along with Thyroid Medication - Levothyroxine is used to combat Thyroid problems. Compounds in the moringa leaf may aid the thyroid function, but it is advisable not to take it in combination with other Thyroid Medication.
• Do not use Moringa extracts with any medications that might be broken down by the liver - Moringa extract may decrease how quickly this happens, which could lead to various side effects or complications.
• Do not use it along with Diabetes medications: Diabetes medications are used to lower blood sugar, which moringa also does effectively. It is vital to ensure blood sugar levels do not get too low.
• Do not use it along with High Blood Pressure medication - Moringa has shown to be effective at lowering blood pressure. Taking moringa alongside other drugs that lower blood pressure may result in it becoming too low.

VENDAKKA THORAN - OKRA STIR-FRY

     Vendakka Thoran/Okra Stir Fry is a simple Kerala style stir-fry cooked in a typical Nadan style. Though we make Thoran/Upperi, a kind of stir fry cooked with mild seasonings and grated Coconut with almost any kind of Vegetable, cooking Thoran with Okra/Lady's Finger is slightly tricky.  The reason is the slimy nature of Okra. According to me, Vendakka/Okra Thoran shouldn't be overcooked, slimy and should be green in Colour. So, I cook Vendakka/Okra Thoran briefly on a medium-high flame to retain its crunchiness, colour and nutrition.
      Whenever I cook this dish I always remember Sheela Chechi(my husband's cousin) who is always fancied by this Vendakka Thoran.  She always asks me how I cut Okra into thin strips and how I am able to retain the green colour in it?  Even during my recent visit to CBE, she asked me this question.  I was really impressed that she remembered the way I cook Vendakka Thoran even after all these years, though I have cooked this dish only once for her.  The trick is nothing but cooking the Vegetable briefly on a Medium-high flame and a pinch of Sugar.
     The speciality of the dish is that the seasonings are tempered in Coconut Oil which gives the typical 'Nadan Ruchi' the most phenomenal & authentic taste and flavour of 'Deivathinthe Swantham Nadu' - God's Own Country.  Thoran/Upperi is a predominant item served along with various other dishes in a Kerala Sadhya(Banquet).  Vendakka Thoran can be served as a side dish for both Roti & Rice.
      Various Vegetables like, Cabbage, Long Beans, French Beans, Snake Gourd, Bitter Gourd, Beetroot, Carrot, Spinach, Okra etc., can be cooked in this method. Even vegetables like Cabbage & Carrot, Beans & Carrot, or all three vegetables Cabbage, Carrot and Beans can be mixed together and prepared in the same way.

For more recipes on SADHYA, click here...


Cuisine - Kerala (South India)
Course - Side Dish
Spice Level - Low- Moderate 
Difficulty - Easy
Serves - 4
Author - SM

Preparation Time - 5 -10 Minutes
Cooking Time - 5 - 7 Minutes

HOW TO COOK VENDAKKA THORAN - OKRA/LADY'S FINGER STIR FRY

 

VENDAKKA THORAN - OKRA STIR-FRY

INGREDIENTS :

Okra/Lady's Finger - 3 Cups
Shallots - 4-5 Nos.
Garlic - 1-2 Cloves
Green Chillies - 2 Nos.
Coconut - 2-3 Tbspn
Salt - To Taste
Sugar - a Pinch

For Seasoning :

Mustard Seeds - 1 Tspn
Curry Leaves - 1 Sprig
Cumin Seeds - a Pinch.
Coconut Oil - 1 Tbspn.

METHOD :

• Clean and wash the Okras through running water for at least 3-4 times.
• Allow it to drain through a Colander.
• Pat-dry the Okras with a clean kitchen towel.
• Chop off the tips and the ends from the Okra.
• Make 4-5 slits through the Okras lengthwise, then cut it into thin strips(1" length).
• Finely chop Shallots, Green Chillies & Garlic.
• Heat Oil in a pan, splutter Mustard Seeds and Curry leaves.
• Add finely chopped Shallots, Green Chillies, Garlic and saute until shallots turn translucent.
• Add a pinch of Cumin seeds followed with Okras cut into thin strips.
• Add Salt & a pinch of Sugar and give a quick stir.
• Add in the grated Coconut and mix well.
• Cook Vendakka Thoran/Okra Stir Fry for about 5 Minutes on a medium-high flame.
• Switch off the flame and allow it to sit in the pan for another 2-3 minutes.
• Serve Vendakka Thoran as a side dish for Rice or for Chapati.

NOTES :

• Cut Okras into the desired shape.
• Can add a pinch of Turmeric to the Vendakka/Okra Thoran, if preferred.
• Some do not add Onions & Garlic while cooking for a Sadhya.
• Adding Garlic & Cumin Seeds are truly optional.
• Cook Vendakka/Okra Thoran briefly on a medium-high flame to retain its crunchiness, colour and nutrition. 
• Letting it sit in the pan for about 2-3 minutes helps to get rid of any remaining sliminess in Okras. 
• Adding a pinch of Sugar to the Vendakka Thoran is purely optional, but will help you retain the green colour in the vegetable.
• I like Vendakka Thoran to be crunchy and slightly undercooked if you do not prefer it that way, cook for another 5 Minutes on a low flame.

 

TIPS & TRICKS:

To avoid slimy Okra/Lady's Finger:

TOMATO RICE /THAKKALI SADHAM

     Tomato is one vegetable with its counterpart Onion which finds its Highs and Lows in its price journey in an Indian market. Sometimes priced high and sometimes at its low - it scares us with its price most of the time.  On the other hand, if the cultivation hits its mark, then needless to say it would be sold for such a low price that we can buy a big basket full of Tomatoes at no cost. That is the time Indian kitchens line up with Tomato dishes on a row.  My mom prepares Tomato Juice, Tomato Pickle etc., and even I have tried my hand preparing Tomato Sauce thrice, while I was in India.  Even I make Tomato Purees and store them up in refrigerate for future usage.
     Indian cooking especially South Indian cooking is incomplete without tomatoes.  Debated until today as a Vegetable or a Fruit, these red coloured luscious Tomatoes are always a treat to our eyes.  With varieties of different tomatoes in the market, varying with shades, tastes and sizes, we are totally spoilt by choices.
     Tomatoes always come for a rescue when you are in short of time or a vegetable in the kitchen, may be for a chutney, pickle, salad, rice mix, soup or a curry.  It hits the show as 'one man army'. Most of the recipes are quick enough and all the more adds a richness and lusciousness to the dish its added into adding a slight note of tanginess and sweetness.
    Along with other variety rice list, Tomato Rice takes a special part with its fiery red colour and tanginess. Tomato Rice can be prepared by different methods, most commonly prepared Tomato Rice is the simple version and another one is Tomato Pulao prepared using Basmati/Seeraga Samba Rice with more flavours and spices.
    This simple version of Tomato Rice suits well for a weekday lunch, also suits best for Lunch Box packing.  This is one rice dish I had frequented in my lunch box during my school days. Simple Potato Poriyal/ Potato Fry/Potato Roast goes hand-in-hand with it, veggie poriyals or sautes also accompany well with this humble Tomato Rice. Serve it along with a cup of Yogurt/Curd or Curd Raitha or simply complete it with a smidgen of Pickle and crunchy appetizers like Appalam/Pappadam or Vadagam.


Cuisine - South Indian
Course - Main
Spice Level - Medium
Difficulty - Easy
Serves - 3- 4
Author - SM

Preparation Time - 15-20 Minutes
Cooking Time - 10 - 15 Minutes

INGREDIENTS :

• Cook raw rice as per instructions until soft (But not mushy). Allow it to cool down.
• Mix the Rice with 1 Tbspn of Oil/Ghee and leave it aside.
• Finely chop Onions, Tomatoes, Ginger and Garlic.
• Heat Oil in a pan, splutter Mustard Seeds, Bengal Gram Dhal, Dry Red Chillies and Curry Leaves.
• Sprinkle Asafoetida Powder and immediately add finely chopped Onions, Green Chillies, Ginger and Garlic and saute them until onions turn translucent.
• Add Turmeric Powder and Red Chilli Powder and fry them for a while in very low flame.
• Add finely chopped Tomatoes, along with Salt and a pinch of Sugar to it and mix well.
• Saute until tomatoes turn soft and well cooked.
• Add Tamarind paste to the above and mix well.
• Sprinkle few teaspoons of water if necessary and leave this on a low flame until oil separates from the mix.
• Add the cooked Rice and mix it until well combined on a very low flame.
• Serve hot with any veggie dish of your choice, or simply serve it with Potato Chips/Appalam/Vadagam.

NOTES :

• Can prepare this dish with par-boiled rice too. 
• Cook the rice variety you are using, Al dente.
• Adjust the amount of green chillies and dry chillies to your preference.
• Gingelly (sesame) Oil would suit best for the dish. 
• Adding tamarind paste is purely optional, the tomatoes I get here are not as sour as the ones in India, so my MIL suggested me this idea and it does total justice to Tomato Rice.
• Adjust the amount of tomatoes to suit your level of tanginess. 

Sundal Podi: The Essential Spice Powder

"Sundal Podi – The Essential Festive Spice Powder for Delicious Navratri Sundal Recipes"

    Navratri is all about devotion, vibrant Golu displays, and of course, delicious prasadhams! One of the most beloved offerings during Navratri is the variety of Sundals made each day. Preparing Sundal for a large crowd during pujas or for Golu visitors can be a daunting task. That’s where Sundal Podi comes in! This versatile spice mix is a time-saver in the kitchen, making it easy to whip up flavourful Sundals in minutes.

    Whether you're offering Sundal as prasadam or simply indulging in the festive spirit, this Sundal Podi is a game-changer! Made with a blend of dry-roasted spices, it brings an instant burst of flavour to any Sundal.

Why Sundal Podi is a Must-Have for Navratri

    During the 9 days of Navratri, preparing different Sundals daily can feel overwhelming. With Sundal Podi, you can cut down on prep time and focus on enjoying the festivities. From Chickpea Sundal to Green Gram Sundal, this spice powder will add a flavour boost that elevates your offerings. Plus, it's not just limited to Sundal—this versatile spice mix can be used for South Indian vegetable stir-fries or Poriyals as well!

 

Click the link for a variety of Easy Sundal Recipes perfect for all 9 days of Navratri!

Cuisine - South Indian
Recipe Type - Spice Powder
Spice Level - Medium-High
Difficulty - Easy
Yields - 1/2 Cup(Approximately)
Author - SM

Preparation Time - 5–10 Minutes
Cooking & Grinding - 15-20 Minutes

For a wide range of Homemade Spice Powders, check the link...

Step-by-step guide to make Sundal Podi - The Essential Spice Powder for Perfect Sundal Recipes

Close-Up of Sundal Podi - Essential for a tasty & flavourful Sundal

Ingredients 

For Sundal Podi

• 2 tablespoons of Bengal Gram Dhal
• 2 tablespoons of Black Gram Dhal/Urad Dhal
• 4-5 Dry Red Chillies
• 1/4 cup of Coriander Seeds
• 1/4 teaspoon of Turmeric Powder
• Salt to taste

Optional Ingredients 

• 1/4 teaspoon of Cumin 
• 1/4 teaspoon of Peppercorns

 

Method to Prepare Sundal Podi

• Dry Roast Spices: Start by dry-roasting the Dry Red Chillies on low heat until they puff up and release their aroma. Then, add the coriander seeds and roast until they turn fragrant.
• Roast Dhals: Add the Bengal Gram Dhal and Black Gram Dhal, roasting them until golden brown.
• Cool and Grind: Once everything is roasted, switch off the heat, add turmeric powder, and let the spices cool. Grind the mixture into a fine powder using a mixer or coffee grinder. Don’t forget to add salt while grinding!

Delicious Kadali Paruppu Sundal with Sundal Podi

Storage and Usage Tips

• Store the Sundal Podi in an airtight container in a cool, dry place.
• Always use a dry spoon to scoop out the powder to avoid clumping.
• Make a small batch for the best flavour—freshly ground spices will elevate your Sundals.

*Pro Tip: Sundal Podi can also be used in vegetable stir-fries like Beans Poriyal. Just sprinkle some over cooked veggies to transform a simple dish into something special!

Additional Notes & Tips for Preparing Sundal Podi

Roasting Tips:

• Roast on a Low Flame: Always roast the ingredients on low heat to ensure even cooking and to prevent burning, which would spoil the flavour of the Sundal Podi.
• Dry Ingredients: If you prefer, you can also dry the ingredients in the sun before roasting for an even deeper flavour.
• Cumin and Peppercorns: Adding a quick stir of cumin seeds and peppercorns during the roasting process enhances the flavour further. Make sure to dry roast these spices along with the other ingredients for a balanced taste.

Adjusting Spice Levels:

• You can adjust the number of Dry Red Chillies to match your spice preference.
• Salt: Adding salt to the Sundal Podi is optional, and can be added during the grinding process if desired.

Batch Size and Freshness:

• It’s best to prepare Sundal Podi in small batches, as freshly roasted and ground spices yield the most flavourful Sundals.
• Avoid making large batches that might lose their potency over time.

    By following these tips, you’ll ensure your Sundal Podi remains fresh and flavourful, making your Sundal and stir-fries delicious every time!

BEETROOT CHUTNEY

     Beetroot Chutney is one of my favourites.  I love to combine it up with Idli, Dosa, Uthappam, Chapati, Bread or Rice.  The speciality of a South Indian Chutney is that it has a hint of Dhal, Spices and Coconut in it, whereas North Indian Chutneys do not add Dhal & Coconut.  Roasted Dhals & Spices add a wonderful flavour to this Beetroot Chutney. My SIL Nithya adds Radish along with Beetroots and prepares a Chutney which is also equally tasty & nutritious.  Will post the recipe soon.
      There are different versions of Beetroot Chutney, where the basic ingredient, Beetroot remains the same but the Dhals/Lentils added into the Chutney varies.  Some add Roasted Gram Dhal/Tuvar Dhal/Black Gram Dhal(Urad Dhal) and use Green Chillies/Dry Red Chillies to spice up the Chutney. I have added Bengal Gram Dhal/Chana Dhal & have used Dry Red Chillies to spice up the Beetroot Chutney.  I have used a bit of Tamarind and have added a pinch of Sugar/Jaggery which balances the overall taste of the Chutney. This Chutney is to be loved for its beautiful colour, mild Sweetness, wonderful taste and above all, it is loaded with Nutritional Value.
Cuisine - South India 
Recipe Type - Condiment
Spice Level - Medium-High
Difficulty - Easy
Serves - 2-3
Author - SM

Preparation Time - 5 Minutes
Cooking Time - 5 - 7 Minutes


For more Recipes on CHUTNEYS & CONDIMENTS, Click here...

HOW TO MAKE BEETROOT CHUTNEY

BEETROOT CHUTNEY

INGREDIENTS :

Beetroot(grated) - 2 Cups
Oil - 1 Tbspn
Bengal Gram Dhal - 2 Tbspn
Dry Red Chillies - 4-5 Nos.
Coconut - 3 Tbspn
Tamarind Paste - 1/4 Tspn
Sugar/Jaggery - 1/2 Tspn
Salt - To Taste
Water - as required

For Tempering:

METHOD :

• Clean, Wash & Peel the Beetroots and grate it.
• Heat Oil in a Pan.
• Add the Bengal Gram Dhal and fry until it on a very low flame until it turns into golden brown in colour.
• Snap off the Dry Red Chillies, add it along with the above ingredient and saute it for a while.
• Add the grated Beetroot and fry for a while on a very low flame until the raw flavours go.
• Cover and cook for a few minutes, stirring occasionally.
• There is no need to add water while sauteing the Beetroots.
• Immediately, add grated Coconut, along with Tamarind Paste, Sugar/Jaggery & a dash of Salt.
• Fry all the ingredients on a very low flame for a few minutes.
• Do not allow the ingredients to burn.
• Switch off the flame and allow the ingredients to cool down.
• Grind the ingredients in a small blender jar/Coffee grinder into a smooth Paste.
• Add water as required and grind the Beetroot Chutney into a smooth Paste.
• Meanwhile, heat Oil in a pan, splutter Mustard Seeds, Dry Red Chillies & Curry Leaves in it.
• Pour the tempering to the Beetroot Chutney.
• Beetroot Chutney goes well with Idli, Dosa, Uthappam, Paniyaram, Chapati etc.,
• Can serve it along with Rice too.

NOTES:

• Can substitute 1/2 the amount of grated Beetroots with Carrots/Radish.
• Can substitute Dry Red Chillies with Green Chillies.
• Adjust the number of Chillies to suit your spice level.
• Can add more Coconut if preferred.
• Sugar/Jaggery along with Tamarind balances the overall taste of the Chutney.
• Care should be taken not to burn the Dhal and Chillies while roasting the ingredients.
• While frying the grated Beetroot just fry until the raw flavour goes and it cooks.
• Adjust the consistency of the Chutney as per your preference.

HOW TO MAKE SPROUTS - GREEN GRAM

     Green Gram/Moong Beans is an excellent source of Protein and Fibre when it is sprouted the nutrients get enhanced and the Bean becomes easily digestible. Sprouted Green Gram/Moong Bean is a rich source of Vitamins, Protein, and Minerals.  It is also rich in digestive enzymes & antioxidants which have a positive impact on metabolic activities. It is one of the most preferred food when it comes to a low-calorie diet, which is highly recommended for weight loss.
      Sprouting is nothing but germinating the Seed, Beans, Legumes and even some whole Cereals like Ragi, Wheat, etc., These sprouts can be consumed, either raw or cooked.  It can easily be added into a salad or sandwich or into a simple stir-fry.  If you are consuming the Sprouted Green Grams Raw, it should be prepared in a clean and hygienic way.  Otherwise, it would be contaminated and can cause food poisoning.
    So the best way is to make Sprouted Green Grams is at home. It is absolutely not much much of a job, what you need to do is just soak the Grams and then keeping it in dark & warm place until the Gram sprouts. Points to remember while Sprouting the Beans are use clean water to soak the Grams, and keep it in a clean container or tie it up in clean cloth until it sprouts.  Discard any excess water which stagnates at the bottom of the container.  If you feel the Grams a bit dry, then sprinkle some water. It takes just some time and effort for sprouting Beans at home. But it is sure to prove the effort.
     Since my childhood days, I have seen my Mom make sprouted beans at home.  She prepares at least one Bean/Lentil dish at home and if it calls for beans like Green Gram, Red Bean, Black/White Chick Peas, I have seen her sprouting all these beans before cooking them into stir-fries/Sundal/Poriyals.  She Sprouts the Beans keeping it tied in a cloth after soaking. I usually sprout the Beans in two ways, one method is soaking and then tying the beans in a cloth.  Another method is just leaving the soaked beans in a Bowl/Thermos boxes. Thermos Boxes provide the required warmth and also speeds up the germinating process.


To Read about the HEALTH BENEFITS OF GREEN GRAM/MOONG DHAL, Click here...


Recipe Type - Sprouts
Difficulty - Easy
Author - SM


Preparation Time - 5-10 Minutes
Soaking Time - 6-8 Hours/ Overnight
Germination Time - 1-2 Days


For more Recipes with SPROUTED GREEN GRAMS, Click here...

HOW TO SPROUT GREEN GRAM

HOW TO MAKE SPROUTS - GREEN GRAM

HOW TO CHOOSE & SOAK GREEN GRAMS?

• Choose good quality beans for the purpose.
• Old & seasoned Green Grams do not sprout well.
• Rinse the Green Gram 2-3 times or until water runs clear.
• Rinsing the beans also helps to get rid of any contamination.
• Soak the Green Grams in clean tepid water.
• Use boiled & then cooled water or filtered water to soak the Green Grams.
• Soak the Green Grams for about 7-8 hours/overnight.
• Once soaked, drain the water used for soaking the Green Gram.
• Drain the soaked Green Grams in a Colander and rinse it once again in clean water.
• Now the Green Grams are ready to be sprouted.

METHOD 1:

SPROUTING THE GREEN GRAMS IN A CLOTH:

• Use a clean cloth for the purpose.
• Wash the Cloth in hot water and dry it before tying the soaked Green Grams.
• Now collect the drained Green Grams into the cloth.
• Tie it up with a knot.
• Place the knotted Cloth in a Container.
• The container should be such that water does not stagnate at the bottom.
• Place a stand at the bottom and then place the tied cloth over it.
• Discard any stagnated water at intervals.
• Cover the container with a meshed lid.
• Alternatively, you can tightly tie a piece of cloth & cover the container.
• Leave it undisturbed in a warm & dark place until the Green Grams Sprout.
• The time for sprouting totally depends upon the weather and temperature.
• Some Green Grams sprout within a few hours, but some take a few days to sprout.
• Sprinkle the Green Grams with water, if it takes longer than a day to sprout.
• Sprinkle, drain any excess water and place it again into the container.
• The cloth should remain damp throughout the germinating process.
• If it dries up, sprinkle some water to make it damp again.
• Follow the process until the Green Grams, sprouts well & the sprouts reach the desired length.
• If you want longer Sprouts, continue the process for a few more days.
• Once germinated, the sprouts can be stored in a refrigerator.
• Use it within 2-3 days.

METHOD 2:

SPROUTING THE GREEN GRAMS IN A CONTAINER

• Now collect the drained Green Grams into the container.
• Discard any stagnated water at intervals.
• Cover the container with a meshed lid.
• Alternatively, you can tightly tie a piece of cloth & cover the container.
• Leave it undisturbed in a warm & dark place until the Green Grams Sprout.
• The time for sprouting totally depends upon the weather and temperature.
• Some Green Grams sprout within a few hours, but some take a few days to sprout.
• Sprinkle the Green Grams with water, if it takes longer than a day to sprout.
• Sprinkle, drain any excess water and place it again into the container.
• The Grams shouldn't dry up and should remain damp throughout the germinating process.
• If it dries up, sprinkle some water to make it damp again.
• Follow the process until the Green Grams, sprouts well & are of the desired length.
• If you want longer Sprouts, continue the process for a few more days.
• Once germinated, the sprouts can be stored in a refrigerator.
• Use it within 2-3 days.

HOW TO MAKE SPROUTS - GREEN GRAM

HOW TO CHOOSE SPROUTED GRAMS

If you are buying ready-made Sprouted Green Grams from Grocery Store, keep these points in mind.

• Choose fresh, plump and crunchy sprouts
• The Sprouts shouldn't be slimy with any bad odour.
• Do not buy if the sprouts have wilted.
• Buy Sprouts which are stored in a refrigerated condition.
• If the sprouts are kept at room temperature, the sprouts will photosynthesize due to Sunlight which can make the sprouts turn into Green in colour.  Such sprouts may taste bitter.

CULINARY USES OF BEAN SPROUTS.

• Fresh Sprouted Green Grams can be eaten raw.
• They taste slightly sweeter and has a crunchy texture when the sprouts are fresh.
• Sprouted Green Grams can be used in Stir-fries, Curries or in Sundals.
• Add it along with fresh Vegetables and convert it into refreshing Salads.
• A typical South Indian Salad called KOSAMBARI is prepared with sprouted Green Grams, Cucumber and Carrots.
• Sprouted Green Grams can be ground into a batter along with spices and can be used to make Dosais/Uthappams/Adais.
• A slightly long Sprouted Moong Bean(Green Gram) called 'Taugeh' is a common ingredient in South East Asian Cuisine.
• It can be used to cook Stir-fries like Taugeh Goreng, Soups and it is also used as garnishes.
• Taugeh is one main ingredient used in South East Asian Spring Rolls(Popiah)/Vietnamese Spring Rolls.
• Sprouted Moong Bean(Green Gram/Taugeh is used in a variety of Noodle dishes like Mee Goreng, Pad Thai, Singapore Mee, Hokkien Mee, Bihun Goreng, Char Keuy Teow, Mee Rebus etc.,

HOW TO STORE SPROUTED GREEN GRAMS:

• Use it within 2-3 Days.
• Keep sprouted Green Grams refrigerated.
• Rinse it before using.

________________________________________________________________________________

Important: Food Safety

• If the Green Grams takes a longer time(more than 2 days) to germinate, do not eat it raw. Cook and then eat it.
• Sprouts are common source of Bacterial contamination.
• Rinse it well before using it.