Friday, July 19, 2013

Crazy Punch - Vegetable Juice


INGREDIENTS
Chop a big apple into small pieces.  (approx. 120 grams)
Don't peel off the skin from cucumber. Just wash it and rub the outer skin with a plastic brush. Chop into small pieces (approx. 100 grams)
One medium size beet root. Remove the skin. (approx. 50 grams)
Chop few fresh Carrots into small pieces (approx. 200 grams)

PREPARATION
  1. Juice the apple pieces first, followed by cucumber.
  2. One you have a white color thick juice, add the beetroot and carrot pieces and juice till smooth. Add water as you prefer.
  3. You can add one tablespoon of salt and 1/2 teaspoon of honey to this juice.
  4. You can filter this juice or drink as smoothie, as you wish.
  5. Add few ice cubes and serve chilled.
  • This recipe makes around 200 ml of juice, good for two.

NUTRITIONAL VALUE
Proximates Vitamins
Water 418.27 g Vitamin A, RAE 1679.6 µg
Energy 180.90 kcal Vitamin A, IU 33598.3 µg
Protein 3.63 g Vitamin B1, Thiamin 0.17 mg
Fat 0.88 g Vitamin B2, Riboflavin 0.17 mg
Carbohydrates  44.14 g Vitamin B3, Niacin 2.32 mg
Fibers 10.38 g Vitamin B5, Pantothenic acid 0.94 mg
Sugars 27.00 g Vitamin B6, Pyridoxine 0.38 mg
Minerals Vitamin B7, Biotin 0 mg
Calcium, Ca 97.20 mg Vitamín B9, Folate 103.10 µg
Iron, Fe 1.42 mg Vitamin B12, Cobalamins 0 µg
Magnesium, Mg  54.50 mg Vitamin C, Ascorbic acid 22.57 mg
Phosphorus, P 127.20 mg Vitamin D, Calciferol 0 µg
Potassium, K  1077.90 mg Vitamin E, Tocopherol 1.59 mg
Sodium, Na 180.20 mg Vitamin K, Phylloquinone 45.54 µg
Zinc, Zn 0.90 mg Lipids
Copper, Cu 0.18 mg Saturated Fatty acids 0.12 g
Manganese, Mn 0.55 mg Mono-Unsaturated Fatty acids 0.05 g
Selenium, Se 0.85 µg Poly-Unsaturated Fatty acids 0.34 g
* Based on USDA - National Nutrient Database for Standard Reference Release 25

Friday, July 12, 2013

Agathi Keerai Green Juice - அகத்திக்கீரை சாறு


INGREDIENTS
Agathi Keerai is one of the greens available in South India. You can use Spinach, if you could not find Agathi Keerai in Indian/Asian markets. (approx. 100 grams).
Hand full of Cilantro (Coriandar Leaves). (approx. 15 grams).
Few Curry Leaves. If you like curry leaves, you can add more.. (approx. 5 grams).
Remove the skin and chop Ginger into small pieces. (approx. 5 grams).
Squeeze half of the lemon to get the fresh juice. (1 tsp).
Take half of a well grown coconut and cut the white portion into small pieces.  (approx. 100 grams)

PREPARATION
  1. Add water to the cut coconut pieces, ginger and grind using a mixer grinder or powerful blender.
  2. Using a clean cloth, filter out the coconut milk.
  3. You can add water to the filtered coconut dust and extract milk once again. (I will not suggest packaged coconut milk for this recipe, though it will taste the same)
  4. Add the Agathi Keerai leaves, Cilantro and Curry leaves to the coconut milk and blend till you get deep green color juice..
  5. Add a teaspoon of lemon juice and two pinches of Salt and Pepper, while serving.
  • This recipe is filled with so much nutrients that I want to drink everyday.

NUTRITIONAL VALUE
Proximates Vitamins
Water 135.71 g Vitamin A, RAE 50.82 µg
Energy 445.96 kcal Vitamin A, IU 1018.27 µg
Protein 10.58 g Vitamin B1, Thiamin 0.08 mg
Fat 34.51 g Vitamin B2, Riboflavin 0.06 mg
Carbohydrates  28.53 g Vitamin B3, Niacin 0.88 mg
Fibers  11.72 g Vitamin B5, Pantothenic acid 0.42 mg
Sugars 6.70 g Vitamin B6, Pyridoxine 0.09 mg
Minerals Vitamin B7, Biotin 0 mg
Calcium, Ca 975.38  mg Vitamín B9, Folate 42.72 µg
Iron, Fe  6.08 mg Vitamin B12, Cobalamins 0 µg
Magnesium, Mg  42.56 mg Vitamin C, Ascorbic acid 11.67 mg
Phosphorus, P  191.13 mg Vitamin D, Calciferol 0 µg
Potassium, K  478.49 mg Vitamin E, Tocopherol 0.65 mg
Sodium, Na 27.85 mg Vitamin K, Phylloquinone 48.34 µg
Zinc, Zn 1.22 mg Lipids
Copper, Cu 0.49 mg Saturated Fatty acids 29.72  g
Manganese, Mn 1.71  mg Mono-Unsaturated Fatty acids 1.48 g
Selenium, Se 10.33 µg Poly-Unsaturated Fatty acids  0.39 g
* Based on USDA - National Nutrient Database for Standard Reference Release 25

Saturday, July 6, 2013

Mung Bean Sprouts Salad


INGREDIENTS
You can use the sprouted Mung beans from the super markets or you can sprout it at home. Soak the Mung beans in water for approx. 6 hrs or overnight. Drain the beans completely and let it be in bowl for apprx. 12 hrs. You have fresh sprouts. Yeah !!!. You can do this for large quantities and keep the rest in the refrigerator. Take a hand full of sprouts for this recipe (approx. 200 grams)
Peel off the skin from cucumber and chop into very small pieces (approx. 200 grams)
Cut onions into very small pieces and soak them in water for 10 minutes. (approx. 150 grams)
Cut the Capsicum (Bell Peppers - Any Color) into two halves vertically, remove the seeds and chop it into very small pieces. This is an optional ingredient. You can add as much as you want or as less as you want. (approx. 75 grams)
Cut the tomatoes into very small pieces. (approx. 65 grams).
Cut the lemon into halves and squeeze to get the fresh juice. (1 tsp).

PREPARATION
  1. Mix all the ingredients in a bog bowl.
  2. Add Lemon juice to the ingredients and leave it for 10 mins.
  • Enjoy the healthy & filling Mung beans sprouts salad.

NUTRITIONAL VALUE
Proximates Vitamins
Water 644.40 g Vitamin A, RAE 50.8 µg
Energy 171.80 kcal Vitamin A, IU 1008.25 µg
Protein 10.14 g Vitamin B1, Thiamin 0.34 mg
Fat 1.10 g Vitamin B2, Riboflavin 0.33 mg
Carbohydrates 36.56 g Vitamin B3, Niacin 2.45 mg
Fibers  9.62 g Vitamin B5, Pantothenic acid 1.55 mg
Sugars 21.02 g Vitamin B6, Pyridoxine 0.66 mg
Minerals Vitamin B7, Biotin 0 mg
Calcium, Ca 102.80  mg Vitamín B9, Folate 196.75 µg
Iron, Fe 3.01 mg Vitamin B12, Cobalamins 0 µg
Magnesium, Mg  95.95 mg Vitamin C, Ascorbic acid 115.04 mg
Phosphorus, P  224.50 mg Vitamin D, Calciferol 0 µg
Potassium, K  1079.45 mg Vitamin E, Tocopherol 0.93 mg
Sodium, Na 27.55 mg Vitamin K, Phylloquinone 91.69 µg
Zinc, Zn  1.63 mg Lipids
Copper, Cu 0.58 mg Saturated Fatty acids 0.21 g
Manganese, Mn  0.84 mg Mono-Unsaturated Fatty acids 0.08 g
Selenium, Se 2.16 µg Poly-Unsaturated Fatty acids 0.22 g
* Based on USDA - National Nutrient Database for Standard Reference Release 25

Friday, June 28, 2013

Coconut Date Milk


INGREDIENTS
Take half of a well grown coconut and cut the white portion into small pieces. (approx. 150 grams)
Take handful of dates, remove the seeds and chop them into small pieces. (approx. 100 grams).

PREPARATION
  1. Add water to the coconut and dates, grind using a mixer grinder or powerful blender.
  2. Filter the juice with a clean cloth.
  3. Add water again and extract the juice again.
  4. Enjoy the delicious, filling Coconut Dates Milk.
  • This juice has mild sweetness and you can drink as much as you can. Enjoy the drink !!!.

NUTRITIONAL VALUE
Proximates Vitamins
Water 91.81 g Vitamin A, RAE 7 µg
Energy 808.00 kcal Vitamin A, IU 149 µg
Protein 6.81 g Vitamin B1, Thiamin 0.14 mg
Fat 50.39 g Vitamin B2, Riboflavin 0.09 mg
Carbohydrates 97.82 g Vitamin B3, Niacin 2.42 mg
Fibers 20.20 g Vitamin B5, Pantothenic acid  1.25 mg
Sugars 75.82 g Vitamin B6, Pyridoxine 0.32 mg
Minerals Vitamin B7, Biotin 0 mg
Calcium, Ca 85.00  mg Vitamín B9, Folate 54.00 µg
Iron, Fe 4.55 mg Vitamin B12, Cobalamins 0 µg
Magnesium, Mg 102.00 mg Vitamin C, Ascorbic acid 4.95 mg
Phosphorus, P 231.50 mg Vitamin D, Calciferol 0 µg
Potassium, K  1230.00 mg Vitamin E, Tocopherol 0.36 mg
Sodium, Na 31.00 mg Vitamin K, Phylloquinone 3.00 µg
Zinc, Zn 2.09 mg Lipids
Copper, Cu  1.01 mg Saturated Fatty acids 44.54 g
Manganese, Mn  2.54 mg Mono-Unsaturated Fatty acids 2.13 g
Selenium, Se 15.15 µg Poly-Unsaturated Fatty acids  0.54 g
* Based on USDA - National Nutrient Database for Standard Reference Release 25

Wednesday, June 26, 2013

Java Plum Juice - நாவல்பழச் சாறு


INGREDIENTS
A big handful of Java Plums. It is also called as Indian Blackberry or Black Plum. You may get it in Asian fruits markets. (approx.250 grams).
Pure Honey (4 tsp).

PREPARATION
  1. Clean the Java Plums with water.
  2. Measure 500 ml of water and put the java plums in it. Using your hands squeeze the java plums to separate the seeds. If the fruit is well ripe, this would be easy. Remove the seeds from the java plum water.
  3. Using hands, take the java plums from the water and put it in a powerful blender, add the same water and blend it thoroughly.
  4. Whip the juice with 4 teaspoons of Honey.
  5. If you like sweet and salt taste, please add black pepper powder and salt as needed.
  • This juice has three distinct tastes. Sweet, Salty & Astringent. Enjoy the drink !!!.

NUTRITIONAL VALUE
Proximates Vitamins
Water 211.87 g Vitamin A, RAE 1.35 µg
Energy 223.35 kcal Vitamin A, IU 34.85 µg
Protein 2.38 g Vitamin B1, Thiamin 0.02 mg
Fat  0.74 g Vitamin B2, Riboflavin 0.04 mg
Carbohydrates  58.58 g Vitamin B3, Niacin 0.73 mg
Fibers 1.31 g Vitamin B5, Pantothenic acid 0.08 mg
Sugars  16.46 g Vitamin B6, Pyridoxine 0.09 mg
Minerals Vitamin B7, Biotin 0 mg
Calcium, Ca 70.85  mg Vitamín B9, Folate 1.25 µg
Iron, Fe 1.04 mg Vitamin B12, Cobalamins 0 µg
Magnesium, Mg  46.45 mg Vitamin C, Ascorbic acid 35.85 mg
Phosphorus, P  51.20 mg Vitamin D, Calciferol 0 µg
Potassium, K 274.35  mg Vitamin E, Tocopherol 0.05 mg
Sodium, Na  36.80 mg Vitamin K, Phylloquinone 8.19 µg
Zinc, Zn 0.10 mg Lipids
Copper, Cu  0.07 mg Saturated Fatty acids 0.07 g
Manganese, Mn  0.65 mg Mono-Unsaturated Fatty acids 0.04 g
Selenium, Se 0.41 µg Poly-Unsaturated Fatty acids 0.05 g
* Based on USDA - National Nutrient Database for Standard Reference Release 25