HFLC Dinner Series 12

HFLC Dinner Series 12

Mint chutney (புதினா துவையல்) Low Carb version, Ideal for HFLC life style : Pulses / lentils were substituted by nuts Virgin coconut oil used for sauté and seasoning. ingredient for the recipe are

Bunch of mint leaves clean & washed ; Whole red chilli – 4 no ; green chilli – 2 no ; almonds -10 no ( soaked for one hour ) ; cashew – 5 no ; sesame seeds – 2 tsp ; coriander seeds – 1 tbsp ; big piece of ginger ; small lemon size tamarind ; 3/4 cup - coconut grated ; salt to taste .

In wide pan add coconut oil ,then add red chilli , green chilli, soaked almonds ,cashews , coriander seeds ginger saute it for 5 minutes .
Then add fresh mint leaves fry for 3 minutes and switch off the flame. Allow it cool . In mixer grind the mint & coconut mixture to fine paste add little water while grinding .

Gooseberry & coconut chutney

The health benefits of Indian Gooseberry, , high vitamin C content. Amla helps in boosting the immune system, slowing down aging, treating throat infections, reducing blood sugarlevels, and improving heart health.

The fresh fruit of gooseberries contains more than 80% water, protein, minerals, carbohydrates, and fiber.

Ingredients for chutney
3/4 cup - chopped coconut pieces ; 3 no - green chili ; small piece of ginger ; 2 no - whole chopped gooseberry ; 4 no - Almonds & 4 cashews; salt to salt .

For tempering ;

3 tsp – coconut oil ; 1 tsp – mustard seeds ; 1 tsp – cumin seeds ; 1 tsp – urad dal ; curry leaves
Grind the chutney in mixer to fine paste .

In pan add  coconut Oil , mustard seed urad dal , cumin seeds & curry leaves.

serve with ghee dosa😊

HFLC Dinner Series 4

 

HFLC Dinner Series 4

Muttai Thokku Or Egg Sabzi

In HFLC, Egg is an Ineluctable. Egg is a super food for every one, because of its Protein content. Egg protein contains all the nine essential amino acids (EAA) and in the right proportion. (Most of the Pant source protein are doesn't have or very minimal of EAA) EAA are our body can’t synthesise of its own, have to be obtained thru food.

The quality of Protein measured with respect/reference to the Egg Protein. In other words, Egg protein is “Gold Standard” in terms of Protein assessment. After Egg, the Animal source protein contain all EAA.

Apart from the Quality and Right amount of Essential amino acids, Egg protein is highly bioavailability, meaning its Amino acid (protein) chain can be broken down easily and absorbed by our digestive system. Plant (source) proteins are very poor in terms of bioavailability.

Eggs do have good amount of Cholesterol (yoke) which is vital for us. Check below for further info.

http://fatproteincarb.blogspot.com/2017/01/cholesterol-vital-substance.html

http://fatproteincarb.blogspot.com/2017/01/cholesterol-most-misunderstood-lipid.html

http://fatproteincarb.blogspot.com/2017/02/cholesterol-myth.html

Eggs are the good source of Minerals and Vitamins, except Vit C. So, Consume more Eggs without Guilt, without much Carbohydrates.

Ingredient for muttai thokku

One medium onion ; 1 tsp of ginger & garlic paste ; curry leaves ; 1 tsp of chilli powder ;2 tsp of coriander powder ; 1 to 2 tsp pepper powder ;salt to taste ; 5 to 6 egg ; 3 tsp of coconut oil.

Grind onion & curry leaves together and keep aside . In thick bottom pan add coconut oil and fry the onion paste till water from the onion is absorbed then add ginger & garlic paste ,chilli powder, coriander powder, salt & pepper powder sauté it for 10 minutes then add 5 egg one at time and stir continues and combine well. Serve with ghee roast dosa

HFLC Dinner Series 3

 

HFLC Dinner Series 3

Kozhi Thanni kuzhambu is nothing but a Chicken (liquidly or watery) curry. A curry rich in flavours of freshly roasted and Powdered spices.

Ingredient : chicken 1 kg (marinate chicken in turmeric & salt for about 3 hours) ; tomatoes – 3 no ; For Dry roast : coriander seeds – 1 hand full ; pepper -1 tsp ; cumin – 1 ½ tsp ; fennel seeds – 1 ½ tsp ; small cinnamon stick ; cloves -2 ; whole red chilli – 8 no ; chana dal – 1 tsp ; poppy seeds – 1 tsp

For masala paste : shallots – 10 no ; ginger – a goose berry size ; garlic – 8 no ; grated coconut – 4 tsp ; curry leaves

In pan add oil along-with the masala paste ingredients saute for about 10 min and grind as paste and keep aside.

In same pan add oil & tomatoes then chicken pieces saute it, cook until the chicken are half cooked. add masala paste & 2 cups of water (if required add more) and cook further with the lid closed.

Once the chicken cooked, add dry roast powder & add salt according to your taste let it cook for another 10 minutes in low flame.

For seasoning add 1 tsp of coconut oil, mustard seeds & curry leaves pour it in the mixture curry. Serve it with hot idly