HFLC Lunch Menu 15

 

HFLC Lunch Menu 15

நாட்டு கோழி எலும்பு ரசம்.- Country chicken bone broth slow cooked with its own fat and butter along with spices like pepper, coriander, cumin, etc. Enriched with minerals, vitamins, protein and saturated fat. Ideal for HFLC life style

Ingredient for soup – 200gms – chicken bone pieces ( washed & clean ) ; 2 no – red chilli ; 1 tbsp – coriander seeds ; 1 tsp – cumin seeds ; 1 tsp – pepper ; half chopped onion ; salt to taste ; 1 tbsp – butter .

In pan add oil and fry red chilli , pepper ,coriander seeds , & cumin seeds till light brown in color . Then grind it to powder while grinding add half chopped onion and pulse it .
In cooker add butter & chicken bones saute it 2 minutes , add water allow to boil ,for sometimes ,
Mix the spices to the bone broth mixture then keep it in cooker for 2 whistle in slow flame .

NATTU KOZHI Thokku . ( Chicken curry )

நாட்டு கோழி தொக்கும் சோறும்....... Free-range Chicken gravy with Rice. Chicken & Egg cluster slowly cooked with its own fat, Virgin coconut oil along with Spices. Rich is Fat & Protein. Ideal for High Fat Low carb diet .

Ingredient – 1 kg free range chicken ( washed & cleaned marinate with turmeric powder & salt , it optional   we can use vinegar  or curd for marination )

For grinding into fine powder - 1 tsp – pepper ; 2 tsp – cumin seeds ; 2 tbsp – coriander seeds ; 2 tsp – fennel seeds ; 4 no – whole red chilli ( increase according to your taste ) ; 1/4 cup – grated coconut .

For curry – 3 tbsp – coconut oil ; 2 – fine chopped onion ; 2 – tomatoes paste ; 1 tbsp – ginger & garlic paste ; 2 tsp – chilli powder ; salt to taste; 2 tbsp – chopped coconut pieces ( optional )
In a thick bottom pan heat coconut oil and fry the onion till translucent then add coconut pieces

and ginger garlic paste and fry till the raw smell vanishes from it.
Next throw in the tomatoes and cook till soft and pulpy. Add in the marinated chicken then .

Add in the ground masala and stir well. Add in water ,
Cook on low heat and close the lid for 30 minutes. Allow to cook till oil starts floating on top of the gravy & chicken become soft and tender . At last add the chicken egg and cook for 10 minutes. Serve it rice .

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 13

 

HFLC Lunch Menu Series 13

Moolai fry

egg omelette

vegetable kurma ( recipe will be post soon )

High Fat Low Calorie (HFLC) diet where, sugar (in any form), grains, cereals, legumes, refined / hydrogenated oil, and all high calorie / high in glycemic index foods are not allowed. Brain fry are rich in cholesterol and B 12.Brain masala fry, a usually preferred recipe to prepare once in a while by the tempting flavours of this dish and the rich health benefits it provides.This brain fry recipe is from mother -in -law 😊. Lamb Brain Fry not only a luscious and thaw in the mouth. Also, Rich in cholesterol and B12. Good protein source with very low carbs.

For brain masala fry - goat brain – 2 no ;1 tsp – fennel seeds ; 1 – big onion chopped ; 1 – big tomates chopped ; 2 – two green chill ; 2 tsp – ginger & garlic paste ; 2 tsp – chilli powder ; 1 tsp – curry masala powder ; 1 tsp – pepper powder ; salt to taste ;

Soak Brain in hot water for 5 minutes this helps in cleaning the veins then it cut into four pieces .
In hot wide pan add coconut oil , fennel seeds saute it then add Onion and one green chili saute it till pink in color ,now add chopped tomatoe once it become mashed , add ginger garlic paste ,chilli powder , curry masala powder , pepper powder & salt then add brain pieces to pan and close the lid for 3 minutes in low flame. Brain will get cooked faster. mix well until the masala blend well with the brain in the low flame and scramble brain if you wanted.

Cook until it becomes semi dry, it will take just 3-5mins. Garnish with coriander leaves and switch off.

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 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 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 .

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.