Ragi Mudde

Ingredients:
1 cup Ragi flour
2 cup water
1tsp cooking oil
Salt to taste

Method:

• Mix 1 cup water with ragi flour thoroughly
• In a pan heat 1 cup water and oil. When water starts to boil; add ragi paste
• Keep mixing until it is cooked and all water is evaporated; turns to a thick lump of dough.
  
• Pour the dough into a plate and mix it properly. Let it cool and then make big lemon sized balls by applying little cold water to stop it from sticking to your hands.
• Serve it with sambar
  

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Ragi -

• Good source of protein, calcium and fiber

Spinach Sambar

Ingredients:
2 cup Spinach
1/2 cup fresh/frozen/dried/canned Green Peas
1/2 cup chopped Onion
3/4 cup fresh/frozen shredded Coconut
1tsp Coriander seed
1/2tsp Cumin seed
2 Red Chillies
grape size Tamarind
pinch of Asafoetida powder
Salt to taste

2tsp Canola oil (or any cooking oil)
1/4tsp Mustard seeds
1 red chilly
3 to 4 Curry leaves

Method:

• Wash and cut spinach into small pieces. Cook the spinach and peas (only if peas are fresh/frozen)
  
• If peas are dried then soak it in hot water for around 4hrs and cook it in the pressure cooker until tender. Once the spinach is almost cooked add cooked peas
  
• Heat a pan with 1tsp oil in medium flame. To it add cumin seeds, coriander seeds and red chillies. Fry until it gives out a nice aroma
• To the pan add onions and fry for it for 5mins
• Grind shredded coconuts, tamarind, fried onions, fried seeds and chillies into a smooth paste with sufficient water {If coconut is frozen; use hot water}
  
• To the cooked spinach peas add salt and puree. Add water if required. Let it boil properly.
• Heat a pan with oil; add mustard & red chilly. Once mustard starts to splutter add curry leaves and asafoetida powder
• Add seasoning to the curry
  

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Spinach -

• Excellent source of iron, vitamin C and vitamin A
• Good source of folate, magnesium and vitamin E

Green Peas -

• Very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein
• Good source of folic acid and a good source of vitamin B6

Potato spinach stuffed Parathas

Ingredients:
2 cup Whole wheat flour
1 cup hot water
2tsp cooking oil
Salt to taste

Butter/Cooking oil

Stuffing
1tsp Cooking oil
1 cup grated Potatoes
1 cup chopped Spinach
1tsp Ginger paste
1tsp Garlic paste
1tsp Amchur powder
1tsp Chilly powder
1tsp Cumin powder
Salt to taste

Method:
1. Stuffing:

• Heat a pan with cooking oil add garlic and ginger paste. Mix for around a min.
  
• Add amchur, chilly and cumin powder. To it add salt. For it add potatoes and spinach. Mix all of them. Let it cook in medium flame for around 7-9mins
• Let it cool. Mash them thoroughly in hand and make medium size balls
  

2. Dough:

• Mix flour, salt, oil and water together to make a soft dough. Knead the dough for couple of mins

3. Parathas:

• Divide the dough into around 8 equal parts.
• Roll the dough into 5 inch diameter circles. Put the filling in the center. Seal it by pulling the edges. Press the ball until stuffing is evenly spread. Then dip it in the flour and roll it carefully
  
• Heat the skillet on medium high. Place the paratha and press with the spatula so that it is evenly cooked. Before flipping add little butter. Now cook other side with little butter
• Serve it hot with curry

Nutrition Facts of
(for source/detailed information; click on the vegetable name)
Whole wheat flour -

• Very good source of dietary fiber and manganese
  
• Good source of magnesium

Spinach -

• Excellent source of iron, vitamin C and vitamin A
• Good source of folate, magnesium and vitamin E

Potato -

• Very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.
• Baked potato is an exceptionally healthful low calorie, high fiber food.