By Dr.Sirisha Potluri Sabudana is made from casava roots. The roots themselves are high in fiber, but the refined flour from which sabudana is made is not high in fiber or other nutrients. For that reason sabudana is not whole food, just like maida or white rice. In this recipe we can replace sabudana with […]
Tag: indian spices
Rajma &jeera rice ( kidney beans curry with Cumin seed brown rice)
By Dr.Sirisha Potluri: High fiber in Beans promotes digestive tract health, and folate & magnesium in them makes them a perfect heart healthy food. Beans are as powerful as exercise in bringing down one’s resting heart rate. Adding lot of oil and ghee while cooking might negate these health benefits. Soaking kidney beans Soaking beans […]
Palak Mushroom ( creamy spinach gravy with mushrooms)
By:Dr.Sirisha Potluri: Ingredients : • 1 /2 a pound of spinach leaves • 1 big tray of mushrooms ( Costco size) • 2 medium size tomatoes • 1 big onion • 6-8 garlic cloves thinly chopped • 2 inches ginger piece grated • 4-5 green chili’s thinly diced • 2 teaspoons coriander seed powder • […]
Palak Mushroom ( creamy spinach gravy with mushrooms)
By:Dr.Sirisha Potluri: Ingredients : • 1 /2 a pound of spinach leaves • 1 big tray of mushrooms ( Costco size) • 2 medium size tomatoes • 1 big onion • 6-8 garlic cloves thinly chopped • 2 inches ginger piece grated • 4-5 green chili’s thinly diced • 2 teaspoons coriander seed powder • […]
Sambar Rice( brown rice and lentils with veggies &Indian spices)
By:Dr.Sirisha Potluri: Whole grains, lentils, veggies and greens with Indian spices in a single Dish! Ingredients:1 cup brown rice ( soak overnight)1 cup red lentils ( soak for 1 hour)Vegetables:Frozen moringa pods-8-10Frozen green beans-2 cupsOkra-8-10Carrots-5-64-5 tomatoes2inch ginger pieceDaikon radish (medium size 1)3 cups thinly chopped kale1 big bunch cilantroThadakha- mustard seeds and curry leaves and […]
Tomato Rasam ( Indian spiced tomato soup oil free)
By-Dr.Sirisha Potluri: Ingredients:10-12 tomatoesCilantro stems from two big cilantro bunchesIndian spices ( turmeric, red chili powder)8-10 garlic cloves3 inch ginger pieceTamarind ribs ( 2-3 pieces)1-2 medjool dates1 table spoon cumin seeds1/2 tsp methi seeds1 tablespoon black peppercornsSalt to taste. Instructions:Cut tomatoes and cilantro stems and mix them along with tamarind and medjool dates with hand […]
Methi Aloo(potato stir fry with fenugreek leaves and Indian spices)
By: Dr.Sirisha Potluri: Garden to table recipe, fenugreek leaves from our garden! Air fried potatoes to keep the dish oil free. Ingredients:Methi ( fenugreek leaves)2-3 cupsPotatoes ( 2 cups peeled, diced and soaked in water for 20 minutes)Spices ( 1 tsp turmeric, 1tsp red chili powder, 1 teaspoon coriander seed powder, 1/2 tsp mustard seeds, […]
Sorghum/jowar Dosa( savory flat bread)
By:Dr.Sirisha Potluri: Eating a variety of grains is good for our gut microbiome.Sorghum/ jonnalu can be used to make kichidi, roti or dosa. One of the most prominent micronutrients in sorghum is iron.One-quarter cup of sorghum contains approximately 12% of your daily recommended value. Other micronutrients found in sorghum include: potassium, niacin, thiamine, vitamin B6,phosphorus, […]
Steel cut oats &Mung dal Kichidi
By:Dr.Sirisha Potluri: Ingredients : 1 cup organic steel cut oats 1 cup split mung beans ( with skin on) 8 cups water ( boil and keep it ready) 2-3 green chili 2 inch ginger piece 1 tablespoon cumin seeds 1-2 teaspoons crushed pepper corns 1 teaspoon turmeric powder 1 tablespoon cashew pieces 1 teaspoon almond […]
Quick and easy Savory oats / oats Upma
Dr. Sirisha Potluri Ingredients: Organic Rolled oats 1 cup 2-3 cups water Green peas carrots diced ( 2-3 cups together) 1/2inch ginger diced , curry leaves , green chili according to taste. Dry thadkha (mustard seeds, cumin seeds, channa dal, urad dal, hing optional) Turmeric 1/2 teaspoon pinch of black pepper powder Procedure : 1.Toast […]
Spicy Vegetable Patties (Oil-Free)
By Dr. Sirisha Potluri Ingredients: Vegetables:8-10 medium sized potatoes (boiled and kept ready )1 medium beetroot ( peeled and thinly diced)1 16 oz frozen veggies mix of carrots,beans,corn and green peas.4 green chili thinly chopped ( if you don’t like spicy food add only 1 or 2)2 inch ginger piece thinly diced.1 red bell pepper […]
Indian spiced Hash-browns/ cutlets
By Dr. Sirisha Potluri Delicious Indian spiced Hash-browns/ cutlets. Made these with ingredients we had at home, we can always replace veggies and greens, but we need potatoes for binding everything together. Adding a lot of mint gave delicious taste and flavor! Ingredients 1 cup shredded potatoes ( I used frozen from Trader Joe’s ) […]
Okra Stir Fry (Oil-free)
By Dr. Sirisha Potluri Health Benefits: Okra is an effective anti-cancer vegetable. Because of its excellent ability to bind to bile acids and remove them from the body, it’s perfect to prevent cancer and other chronic degenerative diseases. A lot of vegetables like carrots and eggplant also bind bile acids, but the top three are […]
Mixed Vegetable & Tofu Kurma (Curry)Oil free
By Dr. Sirisha Potluri Ingredients: 3 medium potatoes diced into cubes 2 medium red bell peppers diced 1 block of tofu drained, cubed and air fried for 10 minutes at 350F 2 cups green peas 5-6 tomatoes diced 2 large carrots diced 2 bunches cilantro thinly chopped. Whole spices ( cardamom, bay leaves, cumin seeds […]
Bitter Gourd Stir Fry (baked)
By Dr. Sirisha Potluri Ingredients• 6-8 bitter gourd (karela in Hindi)• 2 Tbsp. if tamarind pulp or lemon juice• 2-3 slit green chili’s• 1/2 Tsp turmeric• 2Tbs unsweetened plant yogurt• For thadka, 2-3 medium onions , 1 Tbs mustard seeds , 1 Tbs urad dal and 1 Tbs of cumin seeds , few curry leaves […]