How to make of Indian Healthy Recipes ?

Basic Principles of Indian Healthy Cooking

We follow the essential principles of Indian healthy cooking, from using spices and herbs for both flavor and health benefits to incorporating whole grains, legumes, and fresh produce. Readers will learn how to prepare healthy and nutritious meals. We also discuss traditional cooking techniques such as slow cooking and steaming, which help preserve nutrients while enhancing flavor.

An energizing Indian breakfast option:

Masala Oats Upma

Ingredients:

· 1 cup rolled oats

· 1 small onion, finely chopped

· 1 small tomato, finely chopped

· 1 small carrot, grated

· 1/4 cup green peas (fresh or frozen)

· 1 green chili, finely chopped (adjust according to your spice preference)

· 1-inch piece of ginger, grated

· 1 teaspoon mustard seeds

· 1 teaspoon cumin seeds

· 1/2 teaspoon turmeric powder

· 1/2 teaspoon red chili powder (optional)

· Salt to taste

· 2 tablespoons oil or ghee

· Fresh coriander leaves for garnish

· Lemon wedges for serving (optional)

Instructions:

Step 1:

Prepare the ingredients

Chop onions, tomatoes, green chillies, ginger into small pieces. Grate the carrots and keep aside.Measure the rolled oats and set them aside.

Masala Oats Upma

Step 2:

Toast the oats

Heat a pan over medium heat and add rolled oats.Then dry roast the oats for about 3-4 minutes until they are slightly golden and fragrant. Transfer them to a plate and set aside.

Masala Oats Upma

Step 3:

Prepare the tempering

Hair oil or ghee mix in the same pan on medium heat. Add the mustard and let them splutter. Add the cumin seeds and fry for a few seconds until they release their aroma. Add chopped green chillies and grated ginger. Fry for another minute.

Masala Oats Upma

Step 4:

Fry the vegetables

Add chopped onions to the pan and fry until translucent. Add grated carrot and green peas. Cook for 2-3 minutes until the vegetables are slightly tender. Add chopped tomatoes and cook for another 2 minutes until soft.

Masala Oats Upma

Step 5:

Cook the Masala Oats

Lower the heat and add the toasted oats to the pan. Mix well to mix with vegetables. Add turmeric powder, red chili powder (if using), and salt to taste. Mix until everything is well combined.

Masala Oats Upma

Step 6:

Add water and cook

Pour 2 cups of water into the pan and stir well.Cover the pan with a lid and let the oats cook for about 5-7 minutes, stirring occasionally, until they are cooked and the mixture thickens.

Masala Oats Upma

Step 7:

Garnish and serve

Once the oats are cooked, remove the pan from the heat. Garnish with fresh chopped coriander leaves. Serve Garam Masala Oats Upma in bowls with lemon wedges for extra tanginess, if desired. Enjoy this nutritious and powerful Indian breakfast option as a healthy start to your day!

Basic Principles of Indian Healthy Cooking

Building Blocks of Indian Healthy Recipes

We explore the building blocks of healthy Indian recipes, including key ingredients, cooking methods, and flavor profiles. Readers will learn how to include a variety of vegetables, fruits, grains, and proteins in their meals, as well as how to balance different flavors such as sweet, sour, salty, bitter, and spicy. With step-by-step instructions and tips for meal planning and preparation, readers will gain the skills and confidence to experiment with Indian flavors in their kitchens.