Recipes for Wellbeing

Ingredients

1 lb. Fish

2 oz. Red Onion

1 ½ Teaspoons Salt

½ oz. Garlic

12-15 oz. 2^nd Extract of Coconut Milk

2 piece of Cinnamon

4 teaspoons Mustard ground fine with ½ oz. of Vinegar

¼ teaspoon Turmeric

2 Cloves

2 Cardamoms

4oz 1^st Extract of Coconut Milk

2 Spoons Lime Juice

Method

Cut the Fish into pieces and wash well using lime juice. Chop the Onion and Garlic finely. Mix all the ingredients together except the 1^st extract of coconut milk, mustard and lime. Bring to Boil and cook till onions are soft. Add the 1^st extract of coconut milk, mixed with the mustard and bring to boil. Simmer for few minutes and add lime and take off the fire.

Health Benefits: In Ayurveda seawater fish is generally recommended as a healthy food. Fish are fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina. It also may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate. Eating fish reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol. Elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease. It also has beneficial effects in depression, diabetes, weak eyesight, inflammatory conditions like rheumatoid arthritis, psoriasis and autoimmune disease. Eating fish during pregnancy may help reduce the risk of delivering a premature baby.

Ingredients

1 lb. Beans

¼ teaspoon Turmeric Powder

1 ½ teaspoon chili powder

1 teaspoon Coriander Powder

½ teaspoon cumin powder

Pinch of sweet cumin powder

¼ teaspoon fenugreek

1 dessertspoon Maldive fish

2 dessertspoon oil

4 oz. onion

2 sprig of curry leaves

1-2teaspoon salt

4 oz. 1^st extract of coconut milk

Method

String the beans wash and cut into convenient pieces, either on the slant or straight. Place the beans, chili powder, sliced or chopped onions; curry leaves, green chili, fenugreek and curry powder in a pan with Maldive fish and salt and mix well. Heat the oil until very hot in pan, add the beans and keep tossing for 3-5 minutes. Add the 1^st extract of coconut milk and cook in an open pan till done.

Note:In preparing beans, in this manner, the colour is retained. Ladies fingers, carrots, radish, or beetroot leaves may also be prepared in this manner. You can even prepare it cold i.e. by mixing all the ingredients together with 8 oz of 1^st& 2^nd extract of coconut milk and cooking till done. However, the green colour of the vegetable is not retained when using this method.

Health Benefits: According to Ayurveda this slightly increases vata but generally good for all three doshas. It contains the vitamin A, vitamin B, vitamin K and the minerals potassium, iron, calcium. The Glycemic index is low and therefore diabetic patients can happily enjoy this vegetable recipe. This veggie contains the hypoglycemic properties to maintain the brain nerves in cool and control position. This bean helps to control the bad cholesterol (LDL) in the body and prevents the heart from the attacks. It also helps to increase the blood circulation in the body because it contains iron. This gives the mental health to the person. It also avoids the stress faced by the brain nerves. It helps for the free bowel movements in the digestive system. It is the one of the recommended food for the pregnant women. This cluster bean contains the folic acids helps to prevent the birth defects of the baby. It is also helpful to treat the irritable bowel syndrome.

Ingredients

1 lb. Cabbage

Green Chillies

½ Teaspoon Fenugreek

½ Teaspoon turmeric powder

1 Dessertspoon Oil

3-4oz. 1^st Extract of coconut Milk

1 oz. Onions

1 teaspoon mustard Seeds for tempering

1 oz. Onions

1 teaspoon Maldive Fish

1 ¼ teaspoon salt

8 oz. 2^nd and 3^rd extracts of coconut milk

A sprig of curry leaves

Method

Wash and cut cabbage into 1’’pieces. Cut stalks, finely chop onions and chilies. Mix all the ingredients except 1^st extract of coconut milk and cook till gravy has reduced. Heat oil in a pan and when very hot add curry leaves and onions. Cook till onions are golden brown. Add mustard and the 1^st extracts of coconut milk, bring to boil. Add the cooked cabbage, simmer for a few minutes and take off fire.

Health Benefits: According to Ayurveda it calms Pitta and neutralizes bilious activities. Cabbages have anti-inflammatory properties and anti-ageing properties since it is a very good source of Vitamin C. it is also good for stomach ulcer or peptic ulcer and constipation because it contains high level of fibre. It helps to protect skin complexion, eye sight and keep the bowel movements regular. Cabbages are natural immune system boosters and prescribed to prevent the growth of cancers due to free-radical fighting properties. Cabbage like all other cruciferous vegetables appear to reduce the risk of some cancers, perhaps by preventing the formation of carcinogens in your body or by blocking cancer-causing substances from reaching or reacting with sensitive body tissues or by inhibiting the transformation of healthy cells to malignant ones. Also it is an excellent muscle builder and eliminator of the gaseous toxins and promotes the cleansing of the bowel.

Ingredients

4oz. Dhal

2oz. Onions

2 teaspoon chilli powder

2 teaspoon coriander powder

A sprig curry leaves

½’’ rampe

16 oz. 2^nd extract of coconut milk or water

½ teaspoon salt

2 ripe chilies

1 Maldive fish

¼ teaspoon turmeric powder

1 teaspoon cumin powder

½ ‘’ cinnamon

1 ¼ dessert spoon of oil for tempering

Method

Clean and wash the Dhal. Chop the onions and slice the green chilies. Boil dhal in water or coconut milk; add all ingredients except half the onions, curry leaves, rampe, salt and turmeric. Add turmeric and salt when done and simmer down the gravy, Heat the oil until very hot in a pan, add the remaining onions, curry leaves and rampe. When onions are browning add the cooked dhal mixture. Bring to boil and take off fire.

Health Benefits:It increases kapha dosha and alleviates pitta and vata. It is good for diarrhea, Irritable Bowel Syndrome, indigestion and for post-operative patients. Dhal is rich in soluble fibre, which forms a gel-like substance in the digestive tract, thereby helping in removing bile from the body. It further helps in eliminating and reducing blood cholesterol levels. The higher fibre content of lentils helps in increasing the size of stool; hence, speeding the journey of waste products through the gut. In short, lentils are useful for alleviating constipation. Lentils are rich in flavones, a class of antioxidants with antioxidant properties. Studies have proved that regular consumption of lentils can reduce the risk of breast cancer. Lentils prove to be significant for a healthy heart as they prevent heart coronary problems. Fibber in the lentils reduces blood cholesterol levels and plaque forming on the walls of the arteries, thereby eliminating the risk of stroke or other cardiovascular diseases.

Ingredients

¾ lb. spinach

2 oz. Onions

1 Clove garlic

8 oz. 1^st and 2^nd extracts of coconut milk

2 oz. Dhal

2 green chilies

A sprig of curry leaves

½ teaspoon salt

2 dessertspoons oil

Method

Pick and wash the spinach well. Cut the leaves into big pieces. Cut the tender stalks finely. Wash the dhal removing all grit and stones. Chop the onion and green chili. Heat oil till very hot in a pan, add the dhal with the onions and curry leaves, and fry for a few minutes. Add garlic and chili and continue to fry for a few minutes more. Add the coconut milk and turmeric. Bring to boil and simmer till dhal is done. Add the salt. Add the spinach to the dhal and cook till stalks are tender.

Health Benefits:Spinach is sweet, dry and cold in nature which increases vata and kapha dosha in the body. We have added spices, ginger, garlic, and other condiments for pacifying vata. With the combination of Dhal this recipe pacifies all the three doshas. This is a rich source of riboflavin and thiamine as well as pigments like lutein, beta carotene, chlorophyllin and xanthene. It is thus very good for the maintenance of healthy eyes, cardiovascular system, and nervous system. Beta carotene and lutein in spinach help maintain healthy eyes and prevent the occurrence of eye disorders like itchy eyes, dry eyes or eye ulcers. Spinach soup is easily digestible, and is an excellent preparation for indigestion and fever. It is also good for constipation because it is rich in fibre. Spinach Soup is also beneficial for people in post-surgical conditions, as well as for those with anaemia, as it is rich in iron.

Ingredients

1 Chicken, 2 ½ - 3lb. cut into10-8 pieces

1 ½ teaspoons salt

3/5 cloves

½ teaspoon fennel powder

¾-1 teaspoons cumin powder

½ -1 teaspoons chili powder

2 teaspoons paprika

¼ teaspoons turmeric powder

2/3 table spoons shortening

2 cardamom pods crushed

1’’ piece of cinnamon stick

1 teaspoon cinnamon powder

2-3 bay leaves / ½ onion chopped or sliced

1-2 cloves of garlic

½ can (8oz. tomato puree)

½ can tomato paste (optional)

5oz. chopped nuts (cashew nuts, almond, and walnut)

4oz desiccated coconut

4-8 oz. skimmed milk, to almost cover chicken

Method

Cut clean and wash chicken. Mix all ingredients except milk, bay leaves, and sliced onions with chicken and set aside for half an hour. Heat fat, add bay leaves, sliced onions and fry until onions are light golden brown. Add pieces of chicken free of any liquid and fry for 5-10 minutes. Add liquid in which chicken was allowed to marinade with sufficient milk to just cover chicken. Cook until tender.

Health Benefits: Natural chicken meat is accepted in Ayurveda as vata pacifying diet but to be consumed in moderate quantity. It is a very good source of lean, high quality protein. In older people, the proteins present in chicken also help against bone loss. It also is a rich source of niacin, a B-vitamin that protects the body against cancer. It is a good source of phosphorus, which is a very essential mineral for the body. Phosphorus maintains the health of teeth and bones, and also ensures healthy functioning of the kidneys, liver and the central nervous system. The traditional chicken curry contains many spices and condiments which support the body to digest and absorb nutrients properly.

Ingredients

1 large Eggplant (Aubergine,Brinjal)

1 Medium sized onion chopped

2 peppers (red and green if possible)

¼ teaspoon dill seeds

1 teaspoon coriander powder

2 cloves

1/8 teaspoon fenugreek

½ teaspoon salt per ½ lb, Eggplant

4oz. milk

1 bay leaf

2 teaspoon mustard powder

1 teaspoon Heinz French Mustard

(Reduce 1 tablespoon vinegar if French mustard is used)

Oil for deep fry

Method

Wash, dry and cut eggplants into 2 – 2 ½ finger lengths, cut peppers into 1’’ squares. Deep fry eggplant until light golden brown, and the peppers for just a minute or so separately. Cook all other ingredients except sugar, until onions are pulpy. Add more milk if necessary. Gravy or sauce must be medium thick.

Add fried ingredients. Simmer for 5 minutes. Add sugar and season if necessary.

Health Benefits: This alleviates pitta while increases vata and kapha which can be balanced by traditional culinary methods. This vegetable also has a very low glycaemic index so makes it suitable for diabetics. Eggplants contain certain essential nutrients like iron, calcium and the high fibre and low soluble carbohydrate which improve blood circulation and nourish the brain. It also provides fibre, which protects the digestive tract and therefore it can prevent colon cancer. This also contains antioxidant which helps to prevent oxidative damage caused by free radicals in the body. These free radicals are the main cause of cancers as they cause accumulation of toxins in the body. This helps to maintain cholesterol levels and therefore this is a great food for preventing heart diseases. Eggplants are high in bioflavonoids, which are known to control high blood pressure and relieve stress. Regular consumption of eggplant helps prevent blood clots and strengthen capillaries.

1 lb. Raw Mango

2 Cloves Garlic

2 Dessertspoon mustard ground vinegar

2 Spoon Coriander Powder

8 oz. 1 st extract of coconut milk

3 teaspoon chili powder

1 slice ginger

1”cinnamon

2 ripe chillies

½ teaspoon cumin powder

4 oz. 2^nd extract of coconut milk

1 oz vinegar

1 teaspoon salt

Method

Peel and cut mango into four pieces. Chop the Ginger and chili. Grind mustard with a little vinegar. Mix all the ingredients with the 2^nd extract of coconut milk. Bring to boil and cook till the mango is tender. Add the mustard dissolved in the 1^st extract of coconut milk. Bring to boil and cook till done.

Health Benefits: This increases pitta and stimulates the digestive action as well as metabolism and prevents constipation and soothes the stomach. Antioxidant compounds in mangoes protect the body against the risk of colon cancer, breast, leukaemia and prostate cancers. Compounds in mango are able to protect the skin and eyesight. Tartaric acid, malic acid, and citric acid in these fruits helps keep the body's alkaline reserve which is very good for the digestive tract. The content of the enzyme present in mangoes can also help the process of digestion and also helps breakdown protein. This is because mangoes contain vitamin C, which has the function to maintain and trigger healthy teeth and gums. The amount of vitamin C and vitamin A sufficient, plus 25 types of carotenoids in mango helps keep your immune system healthy and strong.

Ingredients

2 Green chili

¼ teaspoon turmeric powder

1 oz 1st extract of coconut milk

1 ½ -2oz onion

8 sprig of curry leaves

1 dessertspoon Maldivefish

1 dessert spoon oil

1 teaspoon salt

Method

Wash trim and cut Okra into 1’ pieces. Slice the chili and onions. Put into a pan with all the ingredients and mix well. Heat the oil till very hot and add the Okra. Keep tossing for 5-7 minutes. Add the coconut milk. Bring to boil and simmer.

Health Benefits: This increases kapha and alleviates pitta. It is rich in Vitamin A, Vitamin B6, Vitamin C and Vitamin D. It is also a store house of amino acids, proteins, folic acid and flavonoids. It helps to stabilize blood sugar by reducing the rate at which sugar is absorbed from intestinal tract. It can be added in Ayurveda diabetes diet. The mucilage of lady finger helps to bind cholesterol and reduce its level in blood. It also helps to reduce toxin level in liver. Since this reduces incidences of constipation by its bulk increasing qualities it is the best Ayurvedic remedy for constipation. Okra increases intestinal flora or friendly bacteria. It neutralizes acid and forms a protective coat in digestive tract. Okra has a very good medicinal property of healing ulcers. The high beta carotene component in Okra or ladies finger lowers the risks of cataract. The insoluble fibres keep the intestines healthy and reduce the risk of colon cancer. It also protects the heart. This vegetable is considered as a remedy for cooling the body heat in men and women.

Ingredients

1 lb Pumpkin

green chili

sprig of curry leaves

1 teaspoon mustard ground

1 teaspoon salt

1 teaspoon fenugreek

4Oz 1^st extract of coconut milk

1Oz Bombay Onion

1 teaspoon Maldives fish

A pinch of turmeric powder

2 cloves garlic

8 oz 2^nd and 3^rd extract of coconut milk

Method

Cut Pumpkin into convenient pieces. Chop green chilies, onions and garlic. Add all the ingredients with 2^nd and 3^rd extract of coconut milk and bring to boil and cook till done. Add the mustard dissolved in 1^st extract of coconut milk. Bring to boil and simmer.

Health Benefits: Pumpkin is a rich source of antioxidants, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. It gives strength to the mind and helps to a sound sleep. Therefore it is highly useful in mental diseases like schizophrenia, epilepsy, dementia, insomnia, irritability, mental derangement, agitation, depression, unbalanced state of mind and mental debility. It improves retentive memory and makes one mentally stable and enhances the brain’s ability to acquire and retain knowledge. The mind becomes calm as restlessness, irritability and sleeplessness wane. Pumpkin strengthens the blood vessels and cardiac muscles and prevents degenerative aspects of aging. It stimulates blood formation. It is a laxative. It helps in evacuation of bowels and relieves flatulence thus cures constipation. It is cool in effect and haemostatic. This is useful in pitta related diseases like burning sensation, excessive thirst, hyperacidity, piles, chronic fever, epistaxis, vaginal bleeding, hematuria, and rectal bleeding. etc.

½ lb Red Rice

3-4teaspoon mustard roasted and powdered

2teaspoon salt

3 cups 1^st extract of coconut milk

1 cup 2^nd and 3rd extract of coconut milk

3-4 cloves garlic

Method

Wash rice add 2^nd and 3rd extract of coconut milk, water, salt and garlic and cook until the rice is mushy. Add 1^st extract of coconut milk. Bring to boil and just before serving add roasted powdered mustard.

Health Benefits: Coconut milk contains Medium Chain Fatty Acids (MCFA) which are metabolized by the liver, while Long Chain Fatty Acids remain as fatty deposits in the body. MCFAs were subsequently studied as a potential tool for weight loss. MCFAs, such as those found in coconut milk, could help fight obesity and prevent peripheral insulin resistance a condition in which certain tissues fail to respond to insulin. Studies promoting the weight loss potential of MCFAs, there is no evidence they are necessarily healthier for the heart than other saturated fats, which raise dangerous LDL cholesterol levels. Coconut milk is a rich source of certain minerals, including iron and potassium. Coconut milk also contains important vitamins like niacin and folate. Niacin, also known as vitamin B3, helps the body create sex and stress-related hormones. It also assists circulation. While niacin deficiency is rare, it can be a problem for individuals with alcoholism. Folate aids the production and maintenance of new cells in the body and is especially critical for the body during times of rapid growth. This important vitamin can even help prevent changes in DNA that lead to cancer.

3 Bundles Curry leaves

5 Cups Vegetable Stock

1 Medium Onion

5 Cloves Garlic

1 Tomato

1-4Teaspoon Asafoetida

1/2 Teaspoon Turmeric powder

1 Tablespoon Red chilli powder

Salt to taste

1/2 Tablespoon Tamarind pulp

1/2 Cup scraped coconut

½ Lemons

Method

Pour Vegetable stock into a deep non-stick pan and bring to boil. Chop curry leaves roughly and add to the pan. Finely chop onion, garlic and tomato and add; let the mixture come to boil. Add Asafoetida, turmeric powder, red chili powder, and salt and mix continue to boil. Remove and discard the scum that rises to the top. Whisk gram flour with ¼ cup water till no lumps remain. Add tamarind pulp and coconut to the pan and mix well. Add the gram flour mixture and stir well. Stir frequently till gram flour gets cooked and the soup thickens. Strain the soup into a serving bowl pressing the contents to extract all the flavours. Squeeze the juice of ½ lemons and add to the soup and mix well. Serve hot.

Health Benefits: This enhances digestive action and metabolic process. This is a good source of antioxidants and the presence of various vitamins like A, B, C and E help in reducing oxidative stress and free radical scavenging activity. Use of curry leaves is recommended as a cure for gastrointestinal problems like IBS and indigestion. They are also helpful in protecting the liver from various diseases such as hepatitis and cirrhosis. Perhaps one of the biggest health benefits of curry leaves is controlling blood glucose levels in diabetic patients. They are also known to reduce bad LDL cholesterol level. It is good for eyesight, skin complexion and hair growth. Phenols found in curry leaves are helpful in fighting cancers such as leukaemia, prostate cancer and colorectal cancers. Studies on the extracts of curry leaves have shown positive results in reducing the effects of chemotherapy and radiotherapy, while also offering protection against chromosomal damage, protection of bone marrow and prevention of free radicals becoming active in the body.

Ingredients for 8portions

 1 lb ridge gourd

2 green chilies

½ teaspoon coriander powder

½ teaspoon sweet cumin powder

4 sprig of curry leaves

2 dessertspoon oil

2 oz onion

1 ½ teaspoon chili powder

½ teaspoon cumin powder

A pinch of salt

½ pint 1^st& 2^nd extract of coconut milk

1 teaspoon salt

Method

Peel the gourd and cut into 1 ¼ “pieces on the slant. Chop the onions and chilies. Add the curry powder and salt to the gourd and mix well. Heat the oil in a pan till very hot and add the onion and curry leaves. When the onions are light brown add the gourd. Fry for few minutes. Add the coconut milk. Bring to boil and simmer till tender.

Health Benefits: Ridge gourd is very low in saturated fat and calories. It is rich in dietary fibre, vitamin C, riboflavin, zinc, thiamine, iron, and magnesium. It is known to contain insulin like peptides and essential amino acids, alkaloids that help to reduce blood sugar levels. It helps to relieve constipation and prevent piles as it contains cellulose. It has blood purifying properties which help in the purification, restoration and nourishment of the liver and is also helpful in the liver detoxification resulting from alcohol intoxication. Since the ridge gourd is low in saturated fat and cholesterol, it is the ideal diet for those who are looking for weight loss. Ridge gourd has a high water content which makes it a food with very less calories. It aids digestion and the cellulose fibres present in ridge gourd are helpful in the treatment of constipation and also effective in the treatment of piles.

Ingredients for 8 Portions

¼ lb Bitter gourd

1 oz Onion

2 sprigs of curry leaves

½ teaspoon cumin powder

½ teaspoon fenugreek

1 teaspoon salt

8oz 1^st& 2^nd extract of coconut milk

1 small onion

2 green chilies

2 teaspoon chili powder

¼ teaspoon sweet cumin powder

½” cinnamon

Method

Wash and cut Bitter gourd into four, then into 1 ½ lengths. Add 2 pieces Goraka, ½ teaspoon salt and boil till soft. Chop the onions, green chilies and tomato. Mix all the ingredients except bitter gourd with coconut milk. Bring to boil and simmer till onions are soft. Add boiled bitter gourd, cook for further 10 minutes and take off fire.

Health Benefits: Although the bitter taste of the bitter gourd makes many of us grimace at the very thought of eating it, the fact still remains that it is one of the most potent vegetables offered by nature to us. It is a natural remedy for diabetes as it can effectively control the blood sugar levels by virtue of its insulin-like enzymes. This is not only enhances the cells uptake of glucose and promotes the release of insulin; but also enhances the effect of insulin. It is loaded with beta carotene that improves eyesight. It is invaluable in the treatment of stomach disorders, gastrointestinal infections, and piles. Bitter gourd has blood cleansing properties, which can help to ward off a gamut of diseases. It also helps in rejuvenating the liver and clears the skin due to blood-purifying properties. It Improves digestion and the high fibre content prevents constipation, thus keeping the system functioning at optimum. Being rich in beta-carotene, it ensures a sharp and clear vision and strengthens the immune system.

Ingredients for 8 Portions

¼ lb Bitter gourd

1 oz Onion

2 sprigs of curry leaves

½ teaspoon cumin powder

½ teaspoon fenugreek

1 teaspoon salt

8oz 1^st& 2^nd extract of coconut milk

1 small onion

2 green chilies

2 teaspoon chili powder

¼ teaspoon sweet cumin powder

½” cinnamon

Method

Wash and cut Bitter gourd into four, then into 1 ½ lengths. Add 2 pieces Goraka, ½ teaspoon salt and boil till soft. Chop the onions, green chilies and tomato. Mix all the ingredients except bitter gourd with coconut milk. Bring to boil and simmer till onions are soft. Add boiled bitter gourd, cook for further 10 minutes and take off fire.

Health Benefits: Although the bitter taste of the bitter gourd makes many of us grimace at the very thought of eating it, the fact still remains that it is one of the most potent vegetables offered by nature to us. It is a natural remedy for diabetes as it can effectively control the blood sugar levels by virtue of its insulin-like enzymes. This is not only enhances the cells uptake of glucose and promotes the release of insulin; but also enhances the effect of insulin. It is loaded with beta carotene that improves eyesight. It is invaluable in the treatment of stomach disorders, gastrointestinal infections, and piles. Bitter gourd has blood cleansing properties, which can help to ward off a gamut of diseases. It also helps in rejuvenating the liver and clears the skin due to blood-purifying properties. It Improves digestion and the high fibre content prevents constipation, thus keeping the system functioning at optimum. Being rich in beta-carotene, it ensures a sharp and clear vision and strengthens the immune system.

Ingredients for 8 portions

 1 lb Radish

2 oz B/onion cut into slices

A sprig of curry leaves

10 oz 2^nd& 3^rd extract of coconut milk

1 teaspoon Maldives fish

4 green chilies

½ teaspoon fenugreek

¼ teaspoon turmeric

2 oz 1^st extract of coconut milk

1 teaspoon salt

½ “cinnamon

Method

Cut radish into small pieces or grate with the side of the grater. Chop the onion and green chilies. Cook with all ingredients except 1^st extract of coconut milk until tender. Add 1^st extract coconut milk, bring to boil stirring all the time.

Health Benefits: Radish is very good for the liver and stomach. It helps to detox and purify blood and thus very helpful in jaundice. This facilitates in digestion, helps in retaining water and curing constipation, thus providing relief in piles. It is also useful in inflammation and burning feeling during urinating and helpful in natural weight-loss. Due to its detoxifying and anti-carcinogenic properties, it is useful in treating white patches and helps to maintain the moisture of the skin, and also disinfect many rashes. Radish is an anti-congestive and helps in treating many respiratory system-related problems. It is also rich in vitamins and a good disinfectant, hence, radish are used in protecting the respiratory system from many infections.

Ingredients for 8 portions

½ lbwell-seasoned papaw

¼ teaspoon turmeric

3-4 green chilies chopped

1 ½ teaspoon salt

4-6 oz coconut

5 pepper corns bruised lightly

Method

Peel, wash and grate papaw or cut into fine shreds. Wash again to remove any papain. Add turmeric, sufficient water to cover the papaw, salt, pepper corn, green chilli and cook until papaw is done. Add finely scraped or grated coconut. Cook for few minutes longer. Remove from fire.

Health Benefits: Papaya is a fruit high in fibre which lowers cholesterol levels. This contains antioxidants which prevents the cholesterol from oxidizing and helps in controlling premature ageing, which helps to give a young look. It contains a high amount of potassium and the flesh of papaya is very high in Vitamin A while low in calories and high in nutritive value hence it is an excellent food for those on a diet. It helps prevent constipation, clean the stomach and also aid in digestion. Papaya contains the protein called papain which is a digestive enzyme that helps in natural digestion process. The anti-inflammatory properties in papaya will help reduce pain for those suffering from arthritis, oedema and osteoporosis. It also helps to ease the condition by promoting natural flow of menstruation

Ingredients for 8 portions

½ lb Rice flour

¼ lbKurakkan Flour

Coconut scraped

Salt

Method

Mix the two kinds of flour and the coconut and salt and make pittu mixture. Prepare and steam as for other pittu mixtures. This can be served with salted coconut milk, juggery or kattasambol.

Health Benefits: Finger millet is especially valuable as it contains the amino acid methionine, and has a very low glycaemic index thus making its digestion process slow and helping in keeping the blood sugar levels at a constant ratio. It is a highly respected food amongst diabetes patients. It contains nutrients like proteins, calcium, iron, thiamine and fibre, and is a gluten-free food. Finger millet is considered to be a boon for diabetes patients and obese people. This compound reduces the appetite, and thus, consuming finger millet can be a great help to control the weight gain. It is specially recommended to kids, as the millet is rich in calcium, and therefore helps in proper growth and development. It also works well as an anti-ageing agent. The dietary fibre hence help in easy digestion, remedy for constipation as they act as natural laxatives. It is increasingly becoming popular as a bakery product and recently its demand has increased considerably due to people getting educated about its rich health benefits