HFLC Lunch Menu 14

 

HFLC Lunch Menu 14

Sunday HFLC special lunch menu

Nei Soru ( Ghee Rice )

Chettinadu Chicken Kurma (spicy chicken coconut based curry )

Muttai Podimas (scarmbled Egg )

Nei soru

A very traditional recipe of Muslim Community that would be made during Marriages and Functions. Here is the recipe made with Zeera Samba Rice ( but I used basmati rice ) Cooked in Coconut Milk and tendering with Ghee .

Ingredient – Basmati Rice ( washed & soaked for 45 minutes )– 1 cup ; coconut milk – 1 cup ; big onion sliced – 1 ; green chilli – 2 ; ginger & garlic paste – 1/2 tsp ; 10 - cashews ;spices – cardamom , fennel seeds, cumin seeds , cinnamon sticks ,bay leaves for seasoning ; salt to taste .2 tbsp – ghee

In thick bottom pan add ghee & spices saute it 5 minutes then add onion , ginger & garlic paste , chilli saute till onion color change to pink then add coconut milk and 3/4 cup of water to the rice allow to cook in low flame once the water is absorbs close the lid & keep it dum for 10 minutes then switch off the flame & allow it cool .

Chettinadu Chicken kurma

This chicken kurma recipe with delish combination of spices ground & coconut paste .

Ingredient - 1 kg – Chicken ( washed & cleaned ) marinate the chicken with 1/2 cup of curd ; turmeric powder ; salt

Dry roast spice ; 2 tbsp – coriander seeds ; 5 – whole red chili ; 1 tsp – cumin ; 2 tsp – fennel seeds ; 2- cardamom ; cinnamon stick ; mace ; nutmeg small piece ;

Roasted in dry pan and powdered it .

Coconut paste – grind 3/4 cup of grated coconut ; 10 – cashews ; 2 tsp – poppy seeds into fine paste .

Onion – 2 big fine chopped ; tomatoes – 2 big chopped ; 4 – green chilli ; 2 tbsp – ginger & garlic paste ; 1 tbsp – chilli powder

In wide pan add coconut oil then saute onion & green chilli till light brown in color then add tomatoes and marinated chicken saute it in high flame till water from chicken is adsorbed then add dry roast powder & chilli powder add some water and allow it cook for 12 minutes with lid closed , then open lid cook in low flame ,once chicken cooked fully add coconut paste to the curry and boil for 2 minutes . Serve hot with dosa or rice .

HFLC Lunch Menu Series 10

 

HFLC Lunch Menu Series 10

Beef Bone broth is known as superfood. It enriched with collagen, a

 structural protein found in skin, cartilage and bone. When the leg cooked,

 the collagen in connective tissue and cartilages broken into gelatine and

 other amino acids (protein)

Beef  bone broth also packed with Minerals and fat. A bowl of broth

 will satisfy the hunger (thanks to the Fat) and ensure the right amount of

 protein and minerals, without spiking the blood sugar. After eggs, the

 Bone broth is considered the best food in HFLC,

Beef leg broth is very light to the stomach (when it taken without

 carbohydrates) and good for the gut health due to its anti-inflammatory

 properties ,

Beef leg bone broth & coconut milk soup
Murangai keerai muttai podimas ( moringa scramble egg )
Thaiyar sadam ( curd rice )

Ingredient for beef  leg bone broth & coconut milk soup

beef bone – 600 gms ; 1 tsp – fennel seeds ; 1 tsp – pepper ; 1 tsp – cumin seeds ; 3 tsp – coriander seeds ; 1 big – tomato ; 1 tbsp – coconut oil; 1 tsp – ginger & garlic paste ; 1 tsp – chilli powder ; 1 cup – coconut milk extract ; salt to taste .

Dry roast pepper, fennel seeds , cumin seeds & coriander seeds & grind keep aside .

In a pressure cooker add coconut oil saute beef bone fry for 10 minutes then add ginger garlic paste ,dry roast powder & chilli powder and saute it for 10 minutes then add hot water & add some chopped tomatoes .Close the cooker lid after one whistle allow it cook in low flame for 45 minutes. After pressure is out add coconut milk extract once it started to boil switch off the flame. Serve it chopped coriander & curry leaves .

Murangai keerai muttai podimas ( moringa scramble egg )

Ingredient – bunch of murangai keerai cleaned & washed well ; 1 big – chopped onion ; 2 – green chilli ; 5 – garlic chopped ; 5 – eggs ; salt to taste .

In pan add chopped onion, chopped garlic & green chilli sauté for 3 minutes and add spinach. cook with lid closed for 5 minutes add salt & beaten eggs and cook until it done.

HFLC Lunch Menu Series 9

 

HFLC Lunch Menu Series 9

Often people confuse with calories. Its a mere guideline, not to give much important. Calorie from fat calorie from carb are not the same. The unit itself not related to biology. Zero cal from water and zero cal of coke are impact our metabolism differently. Just check below the link for more details.

http://fatproteincarb.blogspot.com/2017/01/calories.html

Keerai kadaiyal (Mashed Spinach)
Nandu varuval ( crab fry )
Kara mutta (Spicy Whole egg fry)

Nandu kulambu. ( Crab curry ) 🦀 : South Indian Nandu kulambu finger licking & delicious recipe source from my mother in law Kitchen 😀
Ingredients : 1 kg – Med-size crab (washed & cleaned) ; 3 – big onion sliced ; 5 – big tomatoes chopped ; 10 – garlic cloves ; 1 tsp – mustard seeds ; 1 tsp – fennel seeds ; 3 to 4 tsp - chili powder (according to your taste) ; 2 tsp – curry masala powder ; salt to taste

In a mixer grind onion, tomatoes some garlic cloves, chilli powder, curry masala powder & salt and kept aside.
In a pan, add coconut oil mustard & fennel seeds then add grind masala paste and sauté untill water from onion evoporate and oil separate. Add cleaned & washed crab pieces closed the lid and cook in low flame for about 10 - 15 minutes till crab is cooked and gravy is thickened. Its will go perfect with Rice / dosai 😁

Keerai kadaiyal (Mashed Spinach)

A bunch of spinach washed, cleand and finely chopped ; 1 – small onion chopped ; 2 – tomatoes chopped ; 2 – green chilli ; 10 – garlic cloves ; 1 tsp – turmeric powder. For tempering – 2 tsp – coconut oil or ghee ; 2 – red chilli ; 1 tsp – mustard seeds ; 1 tsp – cumin seeds ; a pinch of hing

In pan add chopped spinach, onion, tomatoes, green chilli, garlic, turmeric and add little water, cook it low flame for 10 minutes with lid closed. once the spinach color changes & cooked, further allow to cook for 2 minutes with lid open and allow it to cool.

Using hand blender or mixer, blend the cooked spinach mixture into smooth consistency. Temper the mashed spinach with oil, red chilli, cumin, mustard seeds & hing.

Kara Muttai (Spicy Whole egg fry)

4 – boiled eggs ; 1 tbsp – chilli powder ; 2 tbsp – oil ; 4 to 5 some crushed – garlic ; curry leaves ; salt to taste.

In a preheated pan, add oil, chilli powder, salt, crushed garlic, curry leaves, 1 tbsp of water, sauté for a while and add the boiled eggs and sauté further all sides of the egg coated with the mixture.

Hflc Lunch Menu Series 8

 

Hflc Lunch Menu Series 8



Keerai thengai pal sadam ( spinach & coconut milk rice )
Egg tawa masala recipe source from sanjyotkeer

Ingredient for recipe – Boiled egg – 5 ; onion – 2 big chopped ; tomatoes – 2 puree ; 2 tbsp – ginger & garlic paste ; a bunch of coriander leaves ; 4 no – green chilli ; chilli powder – 1 tbsp ; curry masala powder – 2 tbsp ; 1 tsp – cumin seeds ;salt to taste .

In a pan add oil & jeera ,then add boiled egg cut into half sprinkle some chilli powder , salt & curry masala powder on the both sides and cook for 5 minutes then remove the eggs and keep it separately .
Same pan add oil and chopped Onion and one green chilli till it becomes brown in color , In a mixer grind ginger & garlic paste , coriander leaves & green chilli into fine paste and the saute the paste for 5 minutes then add tamarind paste but I used tomato puree and saute it till water from tomates are adsorbed then add chilli powder,curry masala powder & salt fry till oil separate ,pour water allow it boil once curry become thick add eggs then serve with rice or chapati .

Spinach & Coconut milk rice

Ingredient – clean & washed a bunch of spinach ( can use any type of spinach which is available ) ; basmati rice – 2 cup ; 2 - onion sliced ;1 – tomato chopped ; 4 – green chilli ; 2 tsp – ginger & garlic paste ; coconut milk – 2 cups ; salt to taste ; whole spices ( cardamom clove , cinnamon sticks , nutmeg powder , fennel seeds , bay leave )

In thick bottom add oil & whole spiece masala then add chopped onion & green chilli saute it till light pink color , In meanwhile grind in mixer spinach , some mint leaves ,green chilli into fine paste , then add the spinach mixture , ginger & garlic paste saute it till raw smell go after some time add tomato now add the 2 cup of coconut milk & 1 cup water then add soaked basmati rice & salt once rice started adsorb the water double in size close the lid and keep in low flame for 15 minutes ,switch off the stove .

Black & White cookies ( gluten free version using rice flour )

 

Black & White cookies ( gluten free version using rice flour )

Just wanted to break the routine, at the same time don’t want to overshoot my blood sugar / insulin. Hence, baked “limited edition” cookies to satisfy my (also my son) sweet tooth. For me, baking is a relaxation and Cookies are my favourite choice to bake. This “limited edition” cookies were a “kind of” experiment, using rice flour and rice flour is gluten free and it turnout to be good.

Ingredients : 113 gms – butter ; 1/2 cup – granulate sugar ; 1/2 cup – cane sugar ; 1 egg ; 1/2 tsp – vanilla essence ; 1 & 1/4 cup – rice flour ; 2 tbsp – cornflour or tapioca flour ; pinch of salt ; 1/4 cup – chopped white chocolate ; 1/4 cup – dark chocolate chunk.

Beat the butter along with sugar, cane sugar, egg & vanilla essences kept aside. Mix all the dry ingredients rice flour, corn flour & salt ,keep aside .

Add the dry ingredients to the wet ingredients and mix well. ( If need add more FLOUR UNTIL THE DOUGH PULLS AWAY from sides ) separate the dough into two equal portion then add 1 & 1/2 tbsp of coco powder to the one part of the dough then add chopped white chocolate chunk keep aside .

Then add chopped dark chocolate chunk to the another half of dough Scope the plain cookie dough & chocolate cookie dough together using ice cream scoop and arrange it in the greased baking tray. 
In to the pre heated oven for 180 degree and bake the cookies for 12 min.

HFLC Lunch Menu Series - 7

 

HFLC Lunch Menu Series - 7

This menu offers about 80g of Fat, 35g Protein and 30g of Carb’s that's about 1000kcal. Often people ask (after looking at the plate) does that is portion is enough to gratify my hunger.

My answer would be.......Yes ! The 80g of Fat will trigger the satiety hormone and one can feel full and satisfied. 30G of Protein packed with all the Essential Amino Acids and 30g of carb’s just perfect load to handle the blood sugar control. Hence, the menu satisfy the perfect balance to meet the energy needs without doing any harm.

Check this link for Further Reading : http://fatproteincarb.blogspot.com/2016/11/obesity.html

Moru kuzumbu saddam (Tempered buttermilk curry)
Keerai muttai poriyal. (Spinach & egg stir fry)
Stuffed venddakai (Stuffed Okra fry)

For moru kuzumbu (Tempered buttermilk curry) : In pan add coconut oil seasoned with whole red chilli, mustard seeds, cumin seeds curry leaves then add grind paste of 2 tsp of coconut, green chilli, ginger piece & cumin seeds fry for 2 minutes, beat the whole yogurt with turmeric powder & salt add the yogurt mixture to the pan and turn off the flame.

For keerai muttai poriyal (Spinach & egg stir fry) :

Wash and clean & chopped spinach keep aside. In pan add chopped onion, chopped garlic & green chilli sauté for 3 minutes and add spinach. cook with lid closed for 5 minutes add salt & beaten eggs and cook until it done.

Stuffed venddakai (Stuffed Okra fry)

Ingredient : Okra – 250 gms ; 2 tbsp - almonds & cashews ; coconut – 3 pieces ; chilli powder – 1 tbsp ; 1 tbsp – coriander seeds ; 1/2 tsp – cumin seeds ; a pinch of turmeric powder ; salt to taste ; oil for shallow fry .

Slit the okras lengthwise such a way, without cutting through the entire length (should still be joint at one end) and keep aside.

In a mixer grind the following into fine powder, almonds, cashews, grated coconut, chilli powder, coriander powder, cumin seeds and add salt.

Stuffed the grind mixture masala into the Okra and shallow fry it in coconut oil until it done.

HFLC Lunch Series 5

 HFLC Lunch Series 4

Thayir sadam (Yogurt /Curd Rice)
Flat beans poriyal (Stir fly)

Kothu kari muttai samosa ( keema egg wrap / Minced meat egg wrap )

Ingredients for Kothu Kari Masala (Minced meat masala)

Minced meat – 500 gms ; Coconut oil -2 tbsp ; 2 – small onion chopped ; 3 – big tomatoes ; 1 tsp – ginger & garlic paste ; 2 – green chilli ; 2 tsp – chilli powder ; 2 tsp – curry masala powder ; 1 tsp – pepper powder ; salt to taste ; 1 2 tsp – mustard seeds ; 2 tsp - fennel seeds.

Beef mince meat masala (60% beef meat & 40% Fat) is the best proportion for juicy and tasty feast. Also, ensures calorie dense and 0% carb. Eating with egg wrap is just divine combo.

Heat the pan add coconut oil seasons with musatard & fennel seeds & some curry leaves, add chopped one big Onion and one green chili till become pink add one big tomatoe & ginger garlic paste, saute the thokku (mixture) then add chilli powder, curry masala powder then add minced meat sauté for a while and cook in low flame with lid closed about for 10 min. Add 2tsp of pepper powder and cook further in low flame for 30 minutes (with lid close)

Kothu kari muttai samosa (keema egg wrap / Minced meat egg wrap)

2 or 3 Egg Beat with salt & little water In pan add oil pour the egg mixture and 1 tbsp of meat masala and cook until the egg done.

 Ingredients For flat beans recipe :

2 – red chilli ; 1/2 tsp – mustard seeds ; 1/2 tsp – cumin seeds ; 2 tsp – chopped onion ; some crushed garlic cloves ; 2 tsp – grated coconut ; a pinch of turmeric powder

In pan add oil , whole red chilli, mustard seeds & cumin seeds then add onion& garlic sauté it about 3 minutes add chopped flat beans & turmeric powder and cook lid-closed until the beans become tender. Add coconut and mix it well and serve

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