Plant based diet for your health and the planet
BY Dr.Sirisha Potluri: Ingredients :Whole wheat pita breadOil-free Pizza sauce from traderjoesVegetables ( bell peppers, onions tomatoes, mushrooms, pickled jalapenos )Italian spices ( basil etcVegan mozzarella sauce :The recipe for the tofu mozzarella is easy:1 block of firm tofu, drained and rinsed Juice of one lemon 2 cloves garlic 1 teaspoon sea salt 1/2 cup water 4 […]
By Dr. Sirisha Potluri Millets dosa Millets are the most sustainable grains as they need less water to grow than most grains. Ingredients 3-4 cups fox tail millets 1cup urad dal ( split black gram) 1 tablespoon fenugreek seeds 1/2 cup flattened rice ( brown rice poha)(optional) Procedure Wash millets and soak them overnight, soak […]
By Dr. Sirisha Potluri Lentil dal ( cucumber, tomatoes and tomatillos) in an instant pot ( oil free) Lentils have the second-highest antioxidant content (behind black beans) among all tested legumes and offer significant levels of protein, iron, zinc, and folate. A diet rich in legumes may help reduce cholesterol, hypertension, and the risk of prediabetes, […]
By Dr. Sirisha Potluri Spicy Flax seeds chutney powder Flax seeds, known as one of the richest sources of essential omega 3 fatty acids and having around one hundred times more cancer-fighting lignans than other foods, have also been demonstrated to prove helpful against breast and prostate cancers and control cholesterol triglyceride, and blood sugar levels; […]
By Dr.Sirisha Potluri: Okra is a healthy and delicious veggie, that binds to the bile acids the best remove them , there by helping in prevention of lifestyle related pre-mature degenerative diseases . Ingredients: Fresh okra Dry roasted Peanuts( we can do nut free version too, for this add more chickpea flour and coconut) Chick […]
By Dr Sirisha potluri Carrots and tomatoes are great for skin health because of their abundant carotenoids and lycopene .they not only help with skin glow ,but also help in preventing DNA damage from sun exposure Ingredients:.5-6 medium sized carrots .3-4 ripe tomatoes .3-4 pitted dates.5-6 garlic cloves.6-8 dry red chilies.1/4th tea spoon of methi seeds ( […]
By Dr. Sirisha Potluri; Mushroom and peas masala curry. Ingredients Organic Mushrooms- 700 grams ( Costco I packet) Tomatoes 5-6 1 big onion 1 big cilantro bunch Ginger Garlic cloves Lemon 1-2 Cashews 1/4thcup ( soaked overnight or at least an hour ) 4-5 green chili’s 2-4 dry red chili’s 4-5 cardomom pods 4-5 cloves […]
By Dr Sirisha Potluri Lentils and mushroom rice in instant pot ( oil free) As I mentioned in my previous lentil recipes , these are a superfood.Ingredients; 2 cups Lentils ( green or French etc) soaked overnight .2 cups rice ( brown basmati is better)2 cups diced carrots,2 cups diced zucchini,2 cups mushrooms, Indian spices ( […]
By Dr Sirisha Potluri Lentils and kale cooked in instant pot (oil free instant pot recipe) ingredients; kale(4-6 cups),lentils(2 cups dry),tomatoes(4-5 medium-sized),2cups thinly diced onions,lemon juice,Indian spices,(turmeric,red chilli powder,garlic,onion,cilantro,salt to taste,mustard seed powder.(whenever we are cooking broccoli, cauliflower, kale its a good idea to add freshly ground mustard seed powder to retain the sulforaphane content […]
By Dr Sirisha Potluri Oil free hummus Ingredients:2 cups of cooked chickpeas(or 1 15oz can)1/3 cup tahini ( sesame seed paste)3 garlic cloves1/2 teaspoon saltRed chili powder to taste1/2 teaspoon Cumin seed powder1/4th cup lemon juice or juice 1 big lemon ( fresh is better)1/2 teaspoon of turmeric(optional) 1/2 cup aquafaba (water in which chick […]
By Dr Sirisha Potluri MD Oil free beets stir fry Ingredients Beets peeled and steamed,garlic thinly diced,turmeric,cumin seeds mustard seeds,curry leaves ,cilantro for garnish,red chilli powder,salt. Procedure In a thick bottom pan add mustard seeds, cumin seeds, and curry leaves, let them all saute for 5 minutes now add thinly diced beets, and saute for […]
By Dr Sirisha Potluri MD Sweet potato, tofu and moringa leaves flat bread . Ingredients 3 cups of whole wheat flour and 2 boiled sweet potatoes, a half-block of tofu, 1-2 cups of moringa leaves, Red chili powder, turmeric, ginger-garlic paste, and salt to taste. Procedure Mix everything in the food processor and knead the […]
By Dr Sirisha Potluri MD Chickpea tuna salad ( Chuna salad ) Chickpeas are a sustainable source of protein with almost 14 grams of fiber in 1 cup. It takes less water and resources to grow them too. Ingredients: • 1 can chickpeas, rinsed and drained • 2 Tbsp oil free tahini(or sesame seed powder)and […]
By Dr Sirisha Potluri MD Delicious quinoa salad Mexican style , Ingredients Black beans , corn, cilantro , cherry tomatoes, avocados, red onion , lemon juice , salt and taco seasoning( if you don’t have taco seasoning, we can use red chili powder, cumin seed powder too). Procedure Cook quinoa , 1:2 ratio water and […]
By Dr. Sirisha Potluri MD IngredientsSweet potatoes ( I took both orange and Japanese variety )approximately 4-5Tomatoes 4-5Onions 1-2Cilantro- big bunchGinger-1-2 tablespoonsGarlic-4-5 clovesGreen chillis to tasteSalt to tasteThadkha( urad dal , mustard seeds , methi seeds etc)Chili powder and turmeric. In a big pan add , thadkha and sauté make sure it’s not burning as […]