Tuesday, 8 October 2019

Creating Generating Value



A recent article published on The Conversation website stated that plant-based diets are good for immunity. Research has indicated that people in Australia are following a vegetarian diet due to health-related, religious and ethical reasons. The popularity of the vegetarian diet is growing in increasing numbers. As a follower and promoter of a vegetarian diet, I need to understand the health benefits of a vegetarian diet. The article will spark the curiosity of the readers who want to know the health benefits of a vegetarian diet. Studies revealed that higher amounts of plant origin foods such as fruits, legumes and vegetables have positive health benefits.  Healthy and well-balanced diets with recommended servings to boost the immune system apart from other lifestyle factors. The research revealed that people who adopted lacto-vegetarian, vegan and lacto-Ovo vegetarian diets tend to have lower levels of white blood cells. 

White blood cells play a major role in our immune system as they include lymphocytes, natural killer cells, T-cells and B-cells. To build our immune system, it is essential to include a range of herbs and spices in our cooking. Curcumin (turmeric) is an excellent spice that acts as a natural killer and fights against many infections. Turmeric, used in cooking and home remedies, has medicinal properties that act as anti-inflammatory, antiseptic and anti-oxidant. Other anti-inflammatory foods such as whole grains, leafy vegetables (spinach, swiss chard and collard greens) and garlic are foods that can be consumed by a vegetarian to reduce inflammation-related disorders.

The article suggests that it is essential to understand the vegetarian patterns and dietary needs of a vegetarian to lead a happy and healthy life. I contemplate that vegetarians should check health guidelines of the Australian Government to know information about the dietary needs of vegetarians of all age groups and health conditions. Vegetarians need to plan their meals that have enough calcium, protein and iron to avoid the risk of nutritional deficiencies. Inadequate nutrition can lead to B12 deficiencies. As a Lacto-vegetarian, I prepare my meals with ingredients that have high amounts of Vitamin B12. According to the National Institutes of Health(NIH), an average adult should consume 2.4 micrograms (mcg) of vitamin B12 per day. Including yoghurt in salads and soy-based curries is a great way to meet our nutritional requirements.

Wednesday, 25 September 2019

Vegetarian Recipes





Breakfast 

Lentil Pancake (Dosa)



Image courtesy. "Masala Dosa - South Indian Delights" by Kirti Poddar is licensed under Creative Commons Copyright BY-NC-SA 2.0 


Serving for a family of  four

Ingredients 

1. 1/2 cup rice
2. 1/2 cup black gram (lentil)
3. 2 pinches of salt
4. Oil  or butter to grease the pan

Cooking Method

Soak rice and black gram for 6 hours. After 6 hours, drain the water and grind it together to get a consistent batter. Then rest the batter for two hours and add the salt as per the instruction. Put the batter in a bowl and add water if required to get a smooth pasty texture and heat the pan on the stove. Grease the pan with a few drops of oil or butter and spread the batter with a large spoon or a ladle.  Let it heat and turn the pancake until it turns brown in colour.
Your pancake is ready! Serve the pancake with your favourite tomato sauce or salsa sauce.



Figure 1. Dosa. Adapted from "Nutritionix" by https://www.nutritionix.com/food/dosa, 2019.



--------------------------------------------------------


Lunch

Fried Rice (serving for a family of four)



Ingredients

1. Thinly sliced onions (1 onion)
2. Chopped carrots (2 carrots)
3. Shredded cabbage (small cabbage)
4. Fresh boiled peas (1/2 cup)
5. Chopped beans (7 to 8 beans)
6. 1 cup of rice
7. Oil for frying the vegetables
8. Cumin powder
9 Coriander powder
9. Turmeric
10. 3 tablespoons of salt
11. Coriander leaves for dressing (optional)

Nutritional Values of Vegetables     Rice

Procedure

1. Boil and cook the rice in an electric rice cooker. Take the rice in a large bowl.
2.  In a large wok, pour a quarter cup of oil and stir fry all the vegetables including peas and fry them until they are soft. 
3. Sprinkle turmeric, coriander and cumin powder and add the required salt to the vegetables.
4. After they are tender and soft, add rice and mix them all together for five minutes. 
5. Sprinkle chopped coriander leaves on the top of the dish.
6. Serve them on your plates with yoghurt.

-----------------------------------------------


Potato burger

(Dinner)  (Serving proportion for two persons)









Ingredients

1. 2 potatoes

2. Salt, 

3. Coriander powder, cumin seeds and turmeric

4. 3 tablespoons of corn

5. Water

6. Oil

7. Buns (2)



1. Wash and grate the skin of potatoes and boil in a large pan with 1 litre of water.

2.  Boil the potatoes until they are mushy and soft.
3. Discard the excess water and take the boiled potatoes in a small bowl.
4. Add salt, coriander powder, cumin seeds and turmeric to the potatoes and mash them.
5. Make small oval or circular shape balls with the mashed potatoes.
6. Take 3 tablespoons of cornflour and add  5 to 6 tablespoons of water and make a consistent paste. (it should be liquid consistent).
7. Dip the potato balls one by one into the corn paste and fry them in a non-stick pan with a few drops of oil and turn the balls/cutlets on both sides while cooking to get a golden brown texture.
8. Keep the potato balls aside.
9. Take a bun and make a slit in between the bun and add these patties or cutlets. Add lettuce or tomatoes as filling (if you like).
Enjoy your vegetarian burger!






Recipes By Naga Chakravarthula
.




Wednesday, 18 September 2019

Recipes



Semolina sweet balls


Ingredients

1 cup of sugar
1 tablespoon butter
1 cup semolina
1 cup raisins
1 tablespoon crushed cardamom
Half cup milk


Recipe

  • Take a clean frying pan and fry semolina with one tablespoon of butter for two minutes and transfer into a clean bowl.
  • Roast the raisins in the same pan and transfer it to the same bowl.
  • Take a large bowl or a plate and  1 cup of sugar and crushed cardamom in that bowl and mix the other ingredients in the other bowl (semolina and raisins). Mix everything together and pour a half cup of milk and mix well.
  • Take a small  amount of   that mixture at times onto your palms and make circular balls 
                                       Now your semolina sweet balls are ready!













Monday, 9 September 2019

About Me





Welcome to my site. I am Naga Chakravarthula. I was raised as a vegetarian since my childhood due to cultural and ethical convictions. As a mother of a teenager, I feel passionate about cooking a variety of dishes with vegetables, herbs and spices. My previous studies in Information and Library Studies at TAFE have helped me to comprehend the significance of publishing cooking stories with fabulous appetising images. These food blogs delight readers to experiment with their culinary skills. I believe that food preferences, meal source and cooking methods have a major impact on dietary intake and health.