3rd year wellness checkup for TANMAYI.

OATS IDLI

These days i'm kind of trying to make recipes with much healthier ingredients so i decided sneak in some oats in idli batter. Idli is considered very healthy since its steamed and common breakfast in south India.

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Ingredients: Urad dal 1 cup Idli rava 2 cups Quaker rolled oats 1 cup

Soak urad dal for 4 hrs. Soak idly rava separately for 1 hr. Soak oats till they get soft (its fast usually compared to other ingredients). Grind soaked urad into paste, using sufficient water, just before its done add soaked oats(caution: Don't use too much water for soaking as there is chance of batter becoming too runny) and grind them together. Once done, remove smooth batter and add the Ssoaked rava by squeezing out extra water in it. Leave the batter to ferment overnight. When you wake up in the morning you can have steaming idlis for breakfast.To steam the idli batter, grease idli plates with oil/ghee and pour batter in them and put the plates in pressure cooker/idli steamer and cook for 10-15 mins on medium heat.Store the remaining batter in fridge up to 1 week.

SHRIMP FRIED RICE

This dish came out tastier than i expected, and is surprisingly easy and fast to make. This makes a perfect side dish for thai curries, to be honest it's even delicious as main dish itself.

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Ingredients: Soya sauce 2 tb spns fish sauce 2 tb spns Sugar 1 tb spn Chilly sauce 1 tb spoon Eggs 3 Cooked shrimp 13-15 Rice 2 cups Garlic 3-4 cloves Onions 1 Vegetables 2 cups Butter/oil 4 tb spoons Salt to taste Fresh basil or cilantro

PREPARATION: Start with making sauce for the recipe by mixing soya sauce, fish sauce and sugar in a small bowl. Heat 2 table spoons oil or butter in a skillet, beat in the eggs and cook for 4-5 minutes till they are done. Stir them occasionally until scrambled and set aside in a plate. Now heat remaining oil in same skillet, add chopped garlic, onions and chilly sauce. Saute them until onions become transparent. Now its time to add chopped vegetables of your choice, i added green beans and carrots, cook the the veggies till they are tender. Add cooked shrimp, eggs and the soya sauce mixture prepared earlier, stir well and cook for 4-5 minutes. Now add cooked rice and salt to the mixture, stir well until the sauces get coated to the rice. Usually cold rice is preferred for this dish because hot rice is sticky and makes the dish soggy.If there is no cold leftover rice, cook the rice and let it stand until cool enough. Finally garnish with fresh basil or cilantro. You will surely make this again :)

MANGO PINEAPPLE SMOOTHIE

This tropical smoothie is a sweet and flavourful way to quench thirst in hot summer days.

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INGREDIENTS: Ripe Mango 1 Pineapple chunks 2 cups Coconut Milk 1/2 cup Plain Yogurt 1/4 cup Lemon Juice 2 tb spoons Sugar 2 tb spoons

PREPARATION: Cut the mango and pineapple into cubes, or just use canned pineapple chunks if there is no fresh fruit available. Put the fruit into a blender along with remaining ingredients to make a smooth puree. Refrigerate it for some time or just add ice cubes and enjoy the drink.

FISH FRY

Easy and delicious fish recipe.

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INGREDIENTS: Tilapia fillets 6-7 Ginger garlic paste 2 tb spoons Green chilly paste 1 tb spoon Yogurt 1 tb spoon Coriander powder 1-2 tea spoons Dry masala powder 1 tea spoon Pepper/Chilly powder 1 tea spoon Corn flour 1/2 cup Oil sufficient to shallow fry Salt to taste

PREPARATION: Wash and cut the fish fillets into rectangle shape pieces. MARINATION: Combine all the above ingredients thoroughly excluding oil, corn flour with the fillets and leave the mixture for about 30 minutes or 1 hour. FRYING: Heat a nonstick pan and pour sufficient oil in it, meanwhile coat the fish fillets evenly and thinly with corn flour.When the oil is heated fry the fillets about 10-15 minutes turning then occasionally to avoid burning. Once the fish fry is ready garnish with cilantro lime.

MINT COCONUT RICE

Easy and flavourful rice recipe, can be eaten with curry or gravy.

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INGREDIENTS: Mint leaves 1 bunch Coconut grated 1/2 cup Basmati rice 2 cups Onions 1 cup Ginger garlic paste 1 tb spoon Green chillies 2-3 Cloves 3-4 Spice powder 1 tea spoon Cashews roasted 1 tb spoon Salt to taste Butter/ghee 2 tb spoons

PREPARATION: Wash the Basmati rice and soak it for 30 minutes in water, after that cook it with some salt and keep aside also chop the onions and green chillies. Heat the butter/ghee in a pan, add cloves and ginger garlic paste and fry for few seconds, now add the chopped onions to the pan and fry until they are translucent. Meanwhile make a paste of fresh mint leaves and grated coconut in a blender along with some salt. Add this paste to the onions and fry for 10-15 minutes carefully with out burning the mixture. After that add this mint mixture to the cooked rice and stir well, finally garnish it with some roasted cashews and mint leaves.

BAKED ZUCCHINI FRIES

Zucchini fries are crispy on the outside and soft inside. They can be eaten as appetizers or healthy snacks, and above all we can indulge in these fries with out worrying about calories.

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INGREDIENTS: Zucchini 2 Egg 1 Milk 2 tb spoons Grated parmesan 1/2 cup Bread crumbs/Rolled oats flour 1 cup Oregano 1 tea spoon Garlic powder (opt) 1 tea spoon Salt to taste Pepper/Red Chilly powder 1 tea spoon

PREPARATION: Cut the zucchini into thin rectangular fingers and coat them with some salt. In a bowl beat the egg and add milk to it, now add the remaining salt,pepper,garlic powder, oregano and mix thoroughly. In a plate mix the bread crumbs/rolled oats flour and grated parmesan. Meanwhile preheat the oven to 450 F. Now dip the zucchini pieces into the egg mixture and shake the excess egg and roll them in the bread crumb mixture until they are coated well. Place them in a nonstick baking tray separated well, and bake for about 20 minutes. Don't forget to turn them after first 10 minutes. I use rolled oats flour instead of bread crumbs just because I didn't have some at that time, serve these while hot along with your favourite dip or sauce.