Here is a delicious meal plate of Cabbage Poriyal, Drumstick Horse Gram Kuzhambu, Pavakkai Poriyal, Brown Rice & Boiled Egg which will make your everyday meals healthy and nutritious. We have added vegetables that are seasonal in India and is most often prepared in our day to day kitchen.
In this meal plate, we have simple stir fry of cabbage. Which is called as muttaikose, Patta gobi and so on in different language. The cabbage poriyal is simply stir fried and tempered with mustard seeds, dals and curry leaves. You can even add freshly grated coconut to keep it quite rich and tasty. Cabbage is packed with Vitamin C and Vitamin K. It helps to improve digestion and lowers any cholesterol level.
Drumstick and Horse Gram Kuzhambu is a south Indian version of green leaves dal. Both are known for its healthy benefits and is packed with nutrition. The dal is made in a one pot pressure cooker which is quick and best way to make something simple and healthy for your meals. Drumstick leaves also known as Moringa, helps lower blood pressure, blood sugar in diabetics and is a also sleep aid. Its detoxifying effect may come from Moringa's ability to purify water.
We have then paired it with Pavakkai Poriyal, which is sweet and sour preparation of bitter gourd. The bitterness of the vegetables is subtle down by using jaggery and amchur powder. Bitter gourd helps in purifying the skin and treats any skin problems.This vegetable is also good for weight loss and is must to be added to a diabetic diet.
To keep your diet rich in dietary fibre we have added brown rice instead of plain rice. Boiled eggs will help you gain the necessary protein that is required for your everyday function.
Below are the quantities we have used for a complete portion control meal. You can use these suggestions based on your dietary requirements.
Total Calories: 320 calories
- Cabbage Poriyal - 1/2 Katori
- Murungakkai Kollu Kuzhambu - 1/2 Katori
- Pavakkai Poriyal - 1/2 katori
- Brown Rice - 1/2 katori
- Boiled Egg - 1
Read the Guidelines for Healthy Eating Using Portion Control to incorporate healthy eating habits into your everyday lifestyle.
Cabbage poriyal are the most simplest to make on a daily basis. The cabbes is shredded and stir fried with tempered mustard seeds, curry leaves, green chilli, salt and pepper. It is then tossed with some freshly grated coconut. Cabbage is rich in Vitamin C and a good source of dietary fiber that is necessary for your body.
If you are looking for more cabbage recipes here are some:
- Cabbage Onion Vada Recipe
- Red Cabbage Carrot, Sprout And Onion Salad Recipe
- Cabbage and Methi Paratha Recipe
The recipe calls for bitter gourd that is chopped into small pieces and cooked along with mustard seeds, cumin seeds and curry leaves. The vegetables is then simmered with red chilli powder, dry mango powder and jaggery. So you will get a sweet and spicy gravy that balances the bitterness of the vegetable.
If you are looking for more Bitter gourd recipes here are some :
- Peerkangai Pal Kuzhambu Recipe (Ridge Gourd in Mily Curry)
- Bitter Gourd Juice Recipe (Karela Juice)
- Andhra Style Kakarakaya Vepudu Recipe (Bitter Gourd Stir Fry)
A nutritious dal that is made from horse gram which is called as kollu or kullat in different language. It is mixed along with drumstick leaves. The dal is not just healthy but tastes delicious along with steamed rice or hot phulkas by the side.
If you are looking for more dal recipes here are some
- Gujarati Dal Recipe - Sweet Tangy and Spicy Dal
- Smoked Dal Makhani Dhaba Style Recipe
- Dal Palak Recipe (Spinach And Lentil Curry)
Brown rice must be added to your everyday diet because It is a healthy replacement for plain white rice. Brown rice is less polished and hence all the nutrition are contained in it. The flavour is quite different from the white rice as it has got more nutty flavour to it.
If you are looking for more Brown rice recipes here are some :
- Vegetarian Smoked Mexican Bean Rice Recipe
- Thengai Sadam Recipe (A Quick and Healthy Coconut Rice)
- Chilli Coriander Fried Rice Recipe
Boiled egg is the best way to add protein into your everyday diet. It doesn't take much long to make, there are two way that you can prepare a boiled. One is by boiling some water over a sauce pan and dropping the egg and cooking for at least 3 minutes. The other method is simply pressure cooking with some water for a whistle.
If you are looking for more egg related recipes here are some :
- Scrambled Egg Sandwich Recipe With Cucumber
- Muttai Parotta Recipe ( Ande Ka Paratha / Egg Filled Flat Bread)
- Kerala Style Egg Roast Curry Recipe
A fresh cup of homemade curd is the best way to beat the heat for the summer. The curd can be had just like that, or can be mixed along with some freshly cut vegetables to make it a raita. Curd is rich in calcium and vitamins which is very essential for our day to day diet.