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 - 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.

Palak Bread or Spinach Bread

I posted many bread varieties here. But, this one is very unique just not only by its (green) colour also by its ingredient. 

I am sure, most of the mums like this bread because of palak added into this bread (which is enriched with vitamin and minerals) but, kids can’t event feel it. My son calls it as “Popeye” bread". 

Ingredient – Palak (spinach) bunch (cleaned and blanched)       ;       hand full of  mint and coriander leaves       ;        1 tsp of salt        ;        1 tsp of sugar        ;        1 tsp of yeast         ;       50 gms of butter         ;          3 /4 cup of warm water        ;        2 cloves chopped garlic    ;       1 ½ cup whole wheat flour          ;          1 cup of all purpose flour

 Procedure : Rinse the palak (spinach) leaves very well in running water and remove the stringy stems (if any) add the leaves into  (3 cups)  hot water (about 60 - 70°C) with  ¼ tsp salt and close with a lid and leave it for  2- 3 min.

Strain the palak leaves quickly and add about 3 cups of ice cold water  (to preserve the green color of the spinach) allow it for a minute  and strain the water and add the spinach leaves and chopped mint and coriander leaves in a grinder jar and make smooth puree (do not add any water) and keep it aside.

In a mixing bowl add lukewarm water, sugar, yeast, butter mix well. Add palak (spinach) puree, garlic and mix well. Add 1 ½ cup of whole wheat flour mix in to the yeast - spinach mixture and start kneading the dough. 

Add the all purpose flour little by little and knead until it become smooth and elastic dough but, not sticky. Shape it into a ball and place it in an oiled bowl and cover with damp cloth for about 1 1/2  -  2 hours or till it become double in volume. 

 

Gently deflate the dough and shape the dough into a greased loaf tin and cover the loaf with damp cloth for about an hour or it raise almost at the edges of your loaf tin.

Bake at 180°C pre-heated oven for about  40 to 50 minutes or till the bread is nice brown on top and sounds hollow when tapped.