Healthy & Traditional Kerala recipes

 

Healthy & Traditional Kerala recipes

1. Olan (Ash Gourd and Cowpeas in Coconut Milk)

Ingredients:

• Ash gourd (white pumpkin) -1 cup, chopped.
• Red cowpeas (vanpayar) – ½ cup
• Thick coconut milk – ½ cup
• Thin coconut milk – 1 cup
• Green chilies – 2 slit
• Coconut oil – 1 tsp
• Curry leaves – few
• Salt – to taste

Preparation:

1. Cook cowpeas till soft.
2. Add green chilies, coconut milk, which is thin and ash gourd. Cook till tender.
3. Stir in thick coconut milk, salt and simmer (do not boil).
4. Pour coconut oil and serve with curry leaves.

Healthy Fact: Light, low oil and abundant in fiber and antioxidants.

2. Avial (Creamy Stir-Fried vegetables in Coconut-Yogurt Sauce)

Ingredients:

• Mixed vegetables (drumstick, yam, carrot, raw banana, beans) -2 cups.
• Grated coconut – ½ cup
• Green chilies – 2
• Cumin seeds – ½ tsp
• Thick curd – ¼ cup
• Coconut oil – 1 tbsp
• Curry leaves – few
• Salt – to taste

Preparation:

1. Blend coconuts, cumin and chilies into a paste.
2. Boil vegetable little water and less salt.
3. Add the coconut paste and the curd, mix and simmer.
4. Add coconut oil and curry leaves.

Healthy Note: Filled with vegetables, rich in calcium curd and was healthy with its fats made of coconut oil.

3. Kappa vevichathu (Mashed Tapioca)

Ingredients:

• Tapioca (kappa) 2 cups peeled and diced.
• Grated coconut – ¼ cup
• Green chilies – 2
• Garlic – 2 pods
• Cumin seeds – ¼ tsp
• Coconut oil – 1 tsp
• Mustard seeds – ½ tsp
• Curry leaves – few
• Salt – to taste

Preparation:

1. Bake tapioca until tender, strain, and mash in slight manner.
2. Blend coconuts, chilies, garlic and cumin.
3. Add tapioca in the mix, add salt and saute in coconut oil with mustard and curry leaves.

Healthy Note: Gluten free and rich in complex carbs to give you long term energy.

4. Kerala red rice kanji (Matta Rice porridge)

Ingredients:

1. Kerala red rice – 1 cup
2. Water – 5 cups
3. Salt – as needed
4. Gratated coconut -2 tbsp (optional)

Preparation:

1. Boil and cook rice using water until soothed and porous.
2. Heavy up with salt and add grated coconut, should one want it.

Health notes: Fairly good digestion, high in iron and fiber - a staple of the traditional Kerala food.

5. Thoran (Stir Fried Veggies with Coconut)

Ingredients:

• Cabbage/beans/carrot- 2 cups, finely chopped.
• Grated coconut – ¼ cup
• Green chilies – 2
• Mustard seeds – ½ tsp
• Curry leaves – few
• Coconut oil – 1 tsp
• Salt – to taste

Preparation:

1. Cut and splatter mustard and curry leaves in heat oil.
2. Add cut vegetables, salt and sprinkle little water.
3. Add coconuts and green chili: cook until tender.

Healthy notes: A little bit of cooking to preserve nutrients and fiber.

6. Puttu and Kadala Curry (Steamed Rice Cake and Black Chickpea Curry).

Puttu Ingredients:

1. Rice flour – 1 cup
2. Grated coconut – ½ cup
3. Water – as needed
4. Salt – to taste

Preparation:

1. Combine rice flour with salted water until crunchy.
2. Add coconut and flour (in layers) to a puttu maker and steam 5-7 mins.

Kadala Curry Ingredients:

• Black chickpeas -1 cup (soaked overnight)
• Onion – 1
• tomato – 1
• Coconut – ¼ cup
• Spices: Coriander powder, garam masala, chili powder.
• Curry leaves, coconut oil

Preparation:

1. Cook pressurized chickpeas until soft.
2. Roast coco nut till brown, grind with spices.
3. Sautee onions, tomatoes and masala paste; mix with chickpeas and cook.

Healthy Notes: Protein, fiber and healthy fats - a whole breakfast meal.

7. Inji Puli (Ginger-Tamarind Jaggery Curry)

Ingredients:

• Ginger – ½ cup, finely chopped
• Tamarind – lemon-sized ball
• Jaggery – 1 tbsp
• Mustard seeds – ½ tsp
• Red chilies – 2
• Curry leaves – few
• Salt – to taste

Preparation:

1. Moisten tamarind in hot water, squeeze.
2. Fry ginger till golden brown.
3. Add in tamarind extract, jaggery, salt and boil it till you get a thick consistency.
4. Add temper mustard, red chili and mix.

Healthy Benefit: It helps in the digestion and the detoxification of the body.