Karupatti paal kolukattai

Ingredients:

For Kolukattai (Dumplings):

Rice Flour-1cup

Hot Water- 1¼ cup

Salt - to taste

Ghee- 1 spoon

For Paal (Milk mixture):

Full Cream Milk -2 cup 

Karupatti (palm jaggery) - 1 cup (grated) 

Water -¼ cup (to dissolve jaggery) 

Cardamom Powder- ½ spoon

Grated Coconut (optional) - ½ cup

Method:

1) In a pan, Add rice flour, salt, ghee & add hot water gradually mix in batches.

2) Make balls, elongated ovals or desired shape from the dough & steam those for 7 to 10 mins.

3) In another pan, add palm jaggery with water and melt it. Let it cool down.

4) In another pan, add milk & cardamon powder. let it boil. 

5) Add the dumplings into the milk. Let it cook along with milk for 5 mins. 

6) Now add grated coconut and stir gently.

7) serve hot. Enjoy eating. 

Karuppu kavuni Arisi sweet pongal

Ingredients:

*Karuppu Kavuni Arisi (Black Rice): 1 cup

*Water:4 cups

*Jaggery (grated): 1 cup

*Ghee: 3 tablespoons

*Cashew nuts: A handful

*Raisins: A handful

*Cardamom powder: 1 teaspoon 

*Edible camphor (optional): A pinch

*Grated coconut: 1 cup

Method:

1) Wash Karuppu kavuni Arisi (Black rice) thoroughly 2-3 times.

2) Add 4 cups of water to the rice and leave it overnight.

3) Add the rice along with water in pressure cooker and wait for 4-5 whistle

4) In a pan, Add ¼ glass of water and add jaggery and melt it

5) Add jaggery and grated coconut to the rice 

6) Add cardamon powder & camphor 

7) Heat ghee- fry cashews & raisins and pour in the rice 

8) Serve it hot to enjoy the flavour of sweetness

Spinach (பசலை கீரை)

Spinach (பசலை கீரை) is widely appreciated for its nutritional benefits. Rich in iron, calcium, and vitamins, it's a staple in Tamil cuisine, often cooked as a side dish or added to dals and soups. Its versatility in cooking makes it a favored ingredient in both traditional and modern recipes.

பசலை கீரை Recipes: 

• Pasalai keerai kootu 

• Pasalai keerai Poriyal

• Pasalai keerai kadaiyal

• Pasalai keerai thuvaiyal

• Creamy paneer spinach

Benefits:

* Rich nutrients: Iron - helps in combating anemia and boosting hemoglobin levels. 

 calcium and magnesium - strong bones and teeth.

 fiber- digestion & a healthy gut. 

 vitamins A, C, and K, along with minerals like potassium, contributes to improved eyesight

* Skin health

* Immune function, and blood pressure regulation. 

* Antioxidant properties - fights oxidative stress and reducing the risk of chronic diseases.

Kovakkai

Kovakkai, also known as ivy gourd, tindora, or tendli, is a tropical vine grown for its edible young shoots and small, immature fruits. Ivy gourd is popular in Indian, Indonesian, and other Southeast Asian cuisines, where it's used in a variety of dishes ranging from stir-fries to curries.

Recipes:

• Kovakkai fry

• Kovakkai curry

• Kovakkai pachadi

• Kovakkai sabji

Benefits:

1. Rich in Nutrients: Kovakkai is a low-calorie vegetable that is packed with essential nutrients. It contains dietary fiber, vitamins (such as vitamin A and vitamin C), and minerals like iron and calcium, supporting overall health. 

2. Blood Sugar Regulation: Ivy gourd has been studied for its potential to regulate blood sugar levels. Its compounds are thought to mimic insulin and help in the metabolism of sugar, thereby helping to keep blood sugar levels in check. 

3. Antioxidant Properties: The vegetable is rich in antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer. 

4. Improves Digestion: Being high in dietary fiber, kovakkai can aid in digestion and help prevent constipation. Fiber adds bulk to the stool and supports healthy bowel movements.

5. Boosts Immunity: The vitamin C in ivy gourd plays a vital role in boosting the immune system, helping the body to fight off infections and diseases. 

6. Heart Health: Its fiber content can help reduce the absorption of cholesterol in the intestines, thereby lowering bad cholesterol levels. 

7. Weight Management: Due to its low-calorie content and high fiber, ivy gourd can be a great addition to a weight loss diet. It can help you feel full for longer periods, reducing the overall calorie intake. 

8. Vision Health: Vitamin A in kovakkai supports good vision, especially in low light conditions, and may contribute to preventing age-related macular degeneration.

Sundakkai

Sundakkai (சுண்டைக்காய்), also known as Turkey Berry, is a small, green, round fruit that grows on the Solanum torvum plant, a type of nightshade that is related to tomatoes and eggplants. 

In cooking, Sundakkai can be used fresh, dried, or pickled. Fresh Sundakkai has a bitter taste, which can be reduced by cooking. 

சுண்டைக்காய் consumed as:

• Sundakkai sambar

• Sundakkai pickle

• Sundakkai vathal kozhambu

• Sundakkai poriyal

• Sundakkal podi

• Sundakkai thuvaiyal

Benefits of சுண்டைக்காய்:

1. Rich in Nutrients: Sundakkai is a good source of essential nutrients such as vitamins A and C, iron, calcium, and fiber. These nutrients are important for maintaining healthy vision, skin health, immune function, and bone health.

2. Antioxidant Properties: It helps to protect your cells from damage caused by free radicals. This can contribute to reducing the risk of chronic diseases such as heart disease and cancer.

3. Anti-inflammatory Effects: It can help in reducing inflammation in the body and alleviate conditions like arthritis and asthma.

4. Aids Digestion: The fiber content in Sundakkai can help in promoting healthy digestion and preventing constipation. It's also traditionally used to treat gastrointestinal issues like ulcers and indigestion.

5. Diabetes Management: Some studies suggest that Sundakkai might help in regulating blood sugar levels

6. Antimicrobial Activity: Sundakkai can help fight against various bacteria, viruses, and fungi, potentially preventing infections.

7. Liver Health: There is some evidence to suggest that Sundakkai can support liver health by protecting the liver from damage and improving its function.

8. Fights Parasites: In traditional medicine, Sundakkai is used to treat parasitic worm infections. Its antiparasitic properties can help in eliminating worms from the body.

Valarai keerai

"Valarai keerai" (வல்லாரை கீரை) refers to the leaves of the plant Centella asiatica, commonly known in English as Gotu Kola or Indian Pennywort. This plant is highly regarded in traditional medicine across various cultures, including Ayurveda and Traditional Chinese Medicine, for its therapeutic properties.

Valarai Keerai

Consumed as:

* Valarai keerai soup

* Valarai keerai dosa

* Valarai keerai salad

* Valarai keerai kadaiyal

* Valarai keerai thuvaiyal

* Valarai keerai podi

Benefits of வல்லாரை கீரை:

1) Cognitive Function:

Valarai keerai is believed to improve cognitive functions, such as memory and intelligence. It is often used as a tonic for the brain.

2) Wound Healing and Skin Health: 

It has been used traditionally for healing wounds, burns, scars and hydrate skin due to its anti-inflammatory and antioxidant properties.

3) Circulatory System: 

It is also used to support the circulatory system, helping with issues like varicose veins and chronic venous insufficiency by improving blood circulation.

4) Digestive Health: 

In traditional medicine, Valarai keerai has been used to help with digestive issues, including stomach ulcers and gastritis.

Makhana

Makhana (தாமரை விதை), also known as fox nuts or lotus seeds, comes from a type of water lily that grows in ponds and wetlands in Eastern Asia. These seeds are highly valued in both culinary and medicinal terms, especially in Indian and Chinese traditions. Makhana is considered a superfood due to its rich nutritional profile and health benefits.

Makhana

Recipes:

• Roasted makhana

• Makhana Bhel Puri

• Makhana laddo 

• Makhana curry

• Makhana payasam

Benefits of தாமரை விதை:

1. Weight Management: 

Due to their high fiber content, makhanas can help you feel full longer, aiding in weight control.

 2. Heart Health: 

Being low in cholesterol and saturated fats, they are a heart-healthy snack that can help in reducing the risk of Coronary heart diseases. 

3. Anti-Aging Properties: The antioxidants present in makhanas help in fighting free radicals, potentially reducing aging signs. 

4. Diabetes Management: The low glycemic index of makhanas makes them suitable for people with diabetes, helping in managing blood sugar levels. 

5. Improved Digestive Health: The high fiber content aids in digestion and prevents constipation.

6. Enhanced Bone Strength: Rich in calcium, makhanas support bone strengthening and development.