Breakfast is important

Breakfast ranks lowest in our list of priorities. If we do not have enough time we skip it. Fasting after dinner till the morning, we need energy first thing in the morning. We need calcium, iron, vitamins, protein and fibre in our breakfast. 

Try to include some fruits and vegetable in your breakfast. Fruit and vegetable juice will be good enough.

Breakfast provides essential carbohydrates and restores glucose levels. This keeps our brain functioning properly.

Studies in schools have shown that students who skip breakfast are tardy and skip classes. Children who take a proper breakfast have performed consistently better than those who skip breakfast. They have better concentration and are equipped with problem-solving skills. They demonstrate better memory.

It has been found that those who take a good breakfast regularly are able to control their weight better than those who skip the breakfast. 

The breakfast that we eat, however heavy it is, will be converted into energy and used up during the day time. Whereas unused part of the dinner we take will be stored in the body and will finally be converted into saturated fat, resulting in weight gain.

So the saying goes – Eat breakfast like a king, lunch like a prince and dinner like a pauper.

Often people skip breakfast due to lack of time. Try to wake up 15 minutes early. You can make a good breakfast in 15 minutes. Take a peanut butter sandwich and a banana and eat on the go. If you skip breakfast you will end up eating a heavier lunch or dinner.

Some breakfast ideas from my blog.

Stir-fried luncheon meat, sandwich, can 
of luncheon meat, a cup of tea, garlic,
 green chili and egg

Toasted fish sandwich

Brown rice porridge 
with avocado topping

Egg sandwich

Healthy oil free spicy egg curry with potato

  Healthy oil free spicy egg curry with potato

Today I am going to make an egg curry without any oil. It is a simple and easy preparation. I am dispensing with the tempering process which is said to raise the aroma of the curry. But this will be a delicious curry.

            

Recipe summary

For

      Healthy oil free spicy egg curry with potato

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 6

 1.In a medium size pan add potato, 100 grams onion, coarsely chopped, 15 grams green chili, cut into fine pieces,10 curry

 leaves chopped, 9 grams garlic cloves, 5 grams ginger grated,

1/2 teaspoon masala powder, 1/2 teaspoon biryani powder, 1/2 teaspoon roasted cumin powder, 1/4 teaspoon  cinnamon powder, 1/2 teaspoon coriander powder, 1/4 teaspoon  turmeric powder, finally  1 teaspoon curry powder, boiled eggs and 1/2 teaspoon salt 3 cups of water or thin coconut milk. Cover and simmer for 20 minutes.

2. Add thick 1/2  cup coconut milk,  1/4 teaspoon  pepper powder, and boil for 3 minutes. Bengal gram powder (optional) Use as a thickening agent for curry. You can use at the end of the curry if it is watery.Taste for seasoning and adjust. squeeze  lime juice to taste before you take to the table. 

                  

3.If you like you can sprinkle 1/4 teaspoon ground powder of dry roast fennel seeds with a few curry leaves and cover  for 2 minutes.  Take off heat.     It will give a nice aroma.      

Spice powders

          

     Healthy oil free spicy egg curry with potato is ready.

                                  

                 Recipe follows in detail with pictures.

Preparation time: 15 minutes

Cooking time: 30 minutes

Serves: 6

Ingredients
Main

6 eggs hard boiled

100 grams purple washed potato, not peeled and cut into bite size pieces.
Others

100 grams onion, coarsely chopped

15 grams green chili, cut into fine pieces

10 curry leaves, chopped

9 grams garlic cloves, sliced

5 grams ginger grated

1/2 cup coconut milk
1/2 teaspoon salt
Spices

1/2 teaspoon garam masala powder

1/2 teaspoon biryani masala powder

1 tablespoon curry powder
1/2 teaspoon roasted cumin powder
1/2 teaspoon coriander powder
1/4 teaspoon cinnamon powder
1/4 teaspoon turmeric  powder

1/2 teaspoon pepper

3 cups water
Bengal gram powder (optional) Use as a thickening agent for curry. You can use at the end of the curry if it is watery.

Spice powders

Preparation

Boil the eggs. Remove the shells and set aside.

Boiled eggs

wash and cut the potato into 1 inch pieces

Red skin potato

Prepare the onion, garlic, ginger, chili and curry leaves

Onion garlic ,ginger,chili and curry leaves

Method.

In a medium size pan add potato, onion, green chili, curry leaves, garlic, ginger and water. 

Potato,onion,garlic,ginger,curry leaves and water

Add thin coconut milk. 

Adding thin coconut milk

Add garam masala powder, biryani powder, cumin powder, cinnamon powder, coriander powder, turmeric powder
finally  curry powder, and boiled eggs and salt. Cover and simmer for 20 minutes.

Adding biryani ,garam masala ,cumin powder,cinnamon powder,coriander powder,turmeric powder.

Adding curry powder and eggs

Add thick coconut milk,  pepper and boil for 3 minutes. Taste for seasoning and adjust.

Adding thick coconut milk

If you like you can sprinkle 1/4 teaspoon powder of dry roast fennel seeds with a few curry leaves. It will give a nice aroma to the curry.
You can dry roast 1 tea spoon fennel seeds with 5 or 6 curry leaves on slow fire for few minutes without burning it. grind it in a grinder. If you like you can do a little more and keep in a air tight bottle for future use. It can be used at the end of potato curry, chicken curry, mutton curry and egg curry.

The curry is ready. It can be served with rice or bread.

The curry is ready

Healthy oil free spicy egg curry with potato

Tip
You can dry roast 1 tea spoon fennel seeds with 5 or 6 curry leaves on slow fire for few minutes without burning it. grind it in a grinder and 
sprinkle it immediately.Cover the curry and off the fire. If you like you can do a little more and keep in a air tight bottle for future use. It can be used at the end of potato curry, chicken curry, mutton curry and egg curry.

Nutrition data for this recipe
Nutrition content is computed by  adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”

Click the button below to view the nutrition data. Click again to close it.

Oil free egg curry
Nutrient	Value	Unit
Water	548.7	g
Energy	900.9	kcal
Protein	52.5	g
Total lipid (fat)	59.5	g
Carbohydrate, by difference	42.2	g
Fiber, total dietary	6.7	g
Sugars, total	7.5	g
Calcium, Ca	318.7	mg
Iron, Fe	13.3	mg
Magnesium, Mg	153.7	mg
Phosphorus, P	952.7	mg
Potassium, K	1,526.3	mg
Sodium, Na	1,511.4	mg
Zinc, Zn	6.2	mg
Vitamin C, total ascorbic acid	68.4	mg
Thiamin	0.3	mg
Riboflavin	1.8	mg
Niacin	2.6	mg
Vitamin B-6	1.3	mg
Folate, DFE	233.7	µg
Vitamin B-12	3.2	µg
Vitamin A, RAE	588.1	µg
Vitamin A, IU	2,190.3	IU
Vitamin E (alpha-tocopherol)	5.3	mg
Vitamin D (D2 + D3)	7.2	µg
Vitamin D	295.2	IU
Vitamin K (phylloquinone)	13.3	µg
Fatty acids, total saturated	32.9	g
Fatty acids, total monounsaturated	14.6	g
Fatty acids, total polyunsaturated	7.4	g
Cholesterol	1,339.2	mg
Caffeine	0.0	mg
Fatty acids, total trans	0.1	g
Ash	9.5	g
Copper, Cu	0.8	mg
Manganese, Mn	1.8	mg
Selenium, Se	113.8	µg
Folate, total	233.7	µg
Folic acid	0.9	µg
Folate, food	233.7	µg
Retinol	576.0	µg

Constipation

What is constipation?

Constipation means three or less than three regular bowel movements per week. This means that a person has a bowel movement every other day. Having bowel movement on alternate days does not result in serious medical concern. It is not good when one does not have bowel movement for four consecutive days and then has bowel movement on the remaining three days of the week. Strain or pain during bowel movement and passing stool that is hard, dry and too little is also considered constipation, even if there is daily bowel movement.

Causes of constipation

Constipation is caused by consuming junk food that is high in fat and sugar, alcohol, caffeine, dairy products and low in fibre. Lack of exercise and not drinking enough water can also results in constipation. Some medications such as diuretics, antacids (with aluminum and calcium), narcotics, antidepressants, supplements, anticonvulsants, and blood pressure treatments may also contribute to constipation. Failing to or delaying evacuation when you get the urge, will also lead to constipation. Supplements like iron will cause constipation unless taken with a stool softener.

Medical conditions such as piles, thyroids, narrowing of colon and cancer may lead to constipation.

Medical check up
Your doctor may do a blood test to check on the hormone level, 
x-ray with a special drink or colonoscopy to identify any obstruction in the colon.

Immediate solutions
Laxatives if consumed over a long period may cause dependency. Stool softeners like Dulcolax, Ex-Lax, Senna etc. keep the stool soft so that it will be easier to evacuate.

A glycerine suppository may come in handy if you have not passed motion for a few days at a stretch.

Support your feet with a small stool when sitting on a toilet. This will flex your hips and it will be easier to pass motion. You may also try squatting to help the bowel movement.

What should you eat?
1. Oatmeal or other high fibre cereals.
2. Fruits and vegetables such as strawberries,
3. Broccoli, almonds, popcorn, black beans and yogurt

Broccoli

Green leaves

Home remedies
1. Take one tablespoon of olive oil early in the morning or at bed time.
2. Take two tablespoon of aloe gel or 1 cup of aloe juice.
3. Epsom salt 2 teaspoon
4. Prunes and prune juice.

Prunes

5. Dandelion tea made of 1 to 2 teaspoons of dried leaves three times a day.
6. Take juice from half a lemon in the morning on an empty stomach.
7. Take a teaspoon of fennel seeds in the morning. If you soak it overnight it will be better because you can drink the infusion as well.
8. Soak a teaspoon of flax seeds powder in water for about 3 to 4 hours and then drink the infusion before going to bed.

Flax seed

9. One to 2 teaspoon of castor oil on an empty stomach will help the bowel movement. Use this only if other remedies do not work.
10. Add sesame seeds to your breakfast. This will moisturise dry stools.

Conclusion
Most importantly tale plenty of water and fibre. Water keeps the stools moist and therefore easier to evacuate. 

 Exercise regularly. 

Caffeine and alcohol dehydrate. 

Pass motion immediately when you get the urge.

Small fish fry

Fried fish

We normally do not buy small fish because it is cumbersome and time consuming to prepare it for cooking. Today most big fishes are laden with mercury. Therefore small fish is a better option. Fish that is 4 to 7 inches long is what mean by small fish. Many varieties of small fish are available – mackerel, sardines, tuna, herring, trout etc. Small fish is cheaper than big fish.
Many people use small fish to make fish balls, curry puffs, cutlets and samoosas.   Today I am going to fry some small fish known as yellow stripe trevally or kunning in South East Asia.simply with minimal ingredients Small fish is tastier and has less mercury contamination than the big fish. The downside is small children may swallow the bones  This fried fish will go very well as a snack with chilled beer.

 Trevally fish

Recipe summary

                                                  For                                       
                                          Small fish fry

Preparation time: 30 minutes
Cooking time: 7 minutes per fish for frying

Serves: 6

1. Cleaning the fish

Cut off the tail

Trim the small fins on both sides near the head. Trim out the bones on both sides with a pair of scissors.
Cut off the side flesh that covers the stomach and intestines of the fish. Remove the internal organs.
Cut off the head
Wash thoroughly with turmeric powder and salt.

Fried fish

Dry the fish with paper towels.

2. Marination
 In a small bowl add the fish, chili powder, turmeric powder, pepper powder, roasted cumin powder, salt and marinate for 15 to 30 minutes in room temperature.

3. Frying
. Heat up oilin a pan. Oil must cover the fish. Reduce the heat to medium.  You can fry three fish at a time according to the size of the wok.
Cook for 3 minutes and turn the fish to the other side and fry for 3 minutes. Turn the fish again and fry for 1 minute on each side.

When you fry this fish it splashes oil all over and you may get hurt. So try to use a splash guard.

                           Small fish fry is ready.

                                  

                                        

                     Recipe follows in detail with pictures.



Preparation time: 30 minutes
Cooking time: 7 minutes per fish for frying
Serves: 6

Ingredients
500 grams small fish
1 teaspoon salt
1 teaspoon turmeric powder
1 teaspoon chili powder
¼ teaspoon pepper powder
1/2 teaspoon roasted cumin powder
1 cup vegetable oil

Preparation
Cut off the tail.

cutting the tail

Tail is cut off

Trim the small fins on both sides near the head

Cutting off the fin

Removing the fin

Cut off fins near the head

Trim out the bones on both sides with a pair of scissors.

Trimming the bones on the sides 

Trim the fins on the sides

Cut off the side flesh that covers the stomach and intestines of the fish. Remove the internal organs.

Cutting off side to remove the internal organ

Slit near the head

Cut off the head head.The head is no use. I just left it in some fish. Mt husband likes to chew the head when we fry.

Cleaned fish

Wash thoroughly. I use turmeric powder and salt to wash.

Dry the fish with paper towels.

Cleaned fish before marinating

In a small bowl add the fish, chili powder, turmeric powder, pepper powder, roasted cumin powder  and salt.

Marinated fish

 Let it marinate for 15 to 30 minutes in room temperature.You can marinate and keep in the freezer for later use. 

Marinated fish 

Thaw the fish in the refrigerator before  frying them. You can taste the seasoning and add them to your taste.


Method
In a frying pan add the oil and heat it up. Oil must cover the fish Reduce the heat to medium. Add the fish one by one with a little space in between. You can fry three fish at a time according to the size of the wok.
Cook for 3 minutes and turn the fish to the other side and fry for 3 minutes. Turn the fish again and fry for 1 minute on each side.

Frying the fish

When you fry this fish it splash oil all over and you may get hurt. So try to use a splash guard.

Using a splash guard

Splash guard

If you use high heat, the fish will cook fast and the inside will be uncooked. Therefore use low heat and longer cooking time to get evenly cooked fish.
Serve with rice or as a snack to accompany  a chilled beer or other alcoholic beverage It is a delicious fish fry.When you consume take care of the tiny bones. Always throw away the middle bone. The fry is not suitable for children because of the bones.

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”
 Click the button below to view the nutrition data. Click again to close it.

Chili Paste With Tomato

Sambol with tomato

This is another form of sambol or sauce which can be used as a dip or bread spread. It can be served with bread, rice, Indian string hoppers, appam, thosai and idly etc.  Even though we make sambol with chili powder or paprika powder it is not hot because the coconut takes away the heat from the chili powder. This is meant to be spicy hot but you can make it by reducing the chilies used.

                                      Recipe summary
                                                 For
                                 Chili Paste With Tomato

Preparation Time: 15 minutes
Cooking time: 15  minutes
Serves: 4

Chili paste with tomato

1.Soak 12 grams (12) dry red chilies in hot water for ten minutes in a covered bowl.



2. Grind the chili in a liquidizer using some of the soaked water.



3. Now add 250 grams (2 large) onions coarsely chopped, 125 grams (1 large) ripe tomato coarsely chopped slices, 10 grams of tamarind juice without its seeds, 2.5 grams (½) teaspoon salt  and grind to a smooth paste. It will be slightly watery.

Ingredients

4. Pour into a container

5. Heat 27.2 grams (2 tablespoon) Sesame oil. You can use any vegetable oil in a frying pan and add 1 tea spoon mustard seeds and wait it it splutters add the ground paste and fry it  in slow fire for about 5 minutes. This process will evaporate some water and also cook the chili to make it milder.

6. Cool and store in a refrigerator. it will keep for two weeks.
                            
Chili Paste With Tomato is ready.
                                  

               Recipe follows in detail with pictures.

Preparation Time: 15 minutes
Cooking time: 15  minutes
Serves: 4

Ingredients for Chili Paste With Tomato

Ingredients
Main
12 grams (12) dry red chilies

250 grams (2 large) onions coarsely chopped

125 grams (1 large) ripe tomato coarsely chopped
Others

2.5 grams (½) teaspoon salt

10 grams of tamarind juice

1 tea spoon mustard seeds

27.2 grams (2 tablespoon) Sesame oil. You can use any vegetable oil.

Curry leaf, tomato and onion

Preparation

Soak the dry red chilies in hot water for ten minutes in a covered bowl.

Dry chili soaking in hot water

Method

Add the chilies to a liquidizer or a food processor and grind it with some of the soaked water till it becomes smooth.

Grinding chili

Now add onions, tomato slices tamarind juice without its seeds, salt  and grind to a smooth paste. It will be slightly watery.

Grinding other ingredients

Pour into a container

Ground ingredients from grinder, before cooking

Heat the oil in a frying pan and add the mustard seeds and wait it it splutters add the ground paste and fry it  in slow fire for about 5 minutes. This process will evaporate some water and also cook the chili to make it milder.

Evaporating

 It will look like a paste.If you cannot resist smell cover your nose and mouth  using a handkerchief. Now take off the heat.

Final cooking

Cool and store the cooked paste in an air tight glass bottle and refrigerate. It will keep up to 2 weeks.

Sambol with tomato

You can use this sauce as a hot dip or bread spread. You will need to apply only a very light coating. You can also apply a generous coating of butter, sliced cheese or cream cheese. You will get a very tasty sandwich.

You can make a coconut sambol by mixing a tablespoon of this paste to 1/2 a cup of shredded coconut to make a delicious coconut sambol.

This chili paste can be stored in the refrigerator for about a week and more in the freezer. You cannot store the paste in a glass container if you want to keep it in the freezer. You will have to choose an appropriate container. I prefer to store in a glass container because it is very much easier take it out and use frequently.

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. This is only an approximation. For further information please read my post “Nutrition information for my recipes.”

This recipe was originally published under 'Coconut sambol'. This post contained 3 recipes. Now I am adding nutrition data to all my recipes in this blog. It became messy to have three nutrition table in one post. So, I am posting this as a separate recipe.

 Click the button below to view the nutrition data. Click again to close it.