KUGAN'S KITCHEN PART 3

K & Aarthii, my problem is not being disciplined in my diet... anyway...I have to be strict with myself this time... just few months of effort & I can be healthy & happy for years to come. let me see.:)

dishes can be made tasty by adding spices of ur liking. Afterall it's the spices which add majority of flavour & taste to the dish. not oil.so make sure to use less oil for cooking. steam veggies & add to the gravy at last rather than frying/cooking it in oil.

Hmmmm... the diet I'm planning for is roughly as follows:

Early morning: a cup of warm water with honey & lemon juice. This is optional & I skip it most of the time.

Breakfast: 2-3 slices of wholewheat bread with some sandwich filling cooked using less oil. Avoid potatoes, cheese(can use low fat cheese in moderation if u want to).
AND
A cup of fruit juice with very less sugar or a whole fruit or a cup of tea with low fat or skimmed milk. I prefer tea.
OR
wheat/corn flakes with lowfat milk.

Those who like oats can have it for BF. But I just hate oats.

Mid-morning: a fruit(preferably watery fruits). try to avoid mangoes,banana & such high calorie ones.
OR
steamed vegs with lowfat dip(like yogurt dip with spices of ur liking)
OR
an egg white chaat
OR
Soup

Lunch: 1 roti, a small serving of rice. a bowl of dhal, rasam & lotsa veggies/greens, curd/buttermilk made from lowfat milk. all dishes cooked with minimal oil. Salad of choice with lowfat dressing(optional).
If u don't mind U can take 2-3 rotis(depending on the size of the roti) & avoid rice altogether.

Snack: tea with a slice of bread(wholegrain) OR 2 marie bscuits OR hommemade savory biscuits or small serving of sundal without coconut OR soya+veg cutlet(pan fried)-small size OR soya manchurian(withou frying soya-add less oil for cooking) OR steamed sweet corn with chaa masala/italian seasoning/just salt n pepper - no butter pls. OR a piece of grilled/tandoori chicken without basting with butter/oil OR Soup

Dinner(take before 8 pm): 2 rotis with a small bowl of dhal, vegs subzi & salad.
OR
wheat rava upma(brown variety) with lotsa vegs . curd.
OR
wheat noodles with lotsa veggies in it
OR
wheat pasta,elbows,macaroni etc with homemade tomato based sauce, steamed veggies. avoid cheese or just add a tsp of grated cheese.
or
Arisiyumm paruppu sadham/kitchidi/bisibele bhat/sambar sadham/veg biriyani & such. Use broken wheat instead of rice. dhal in moderation & lotsa vegs.

OR
Wheat Dosai with lots of veggie chutney

Thumbrule:
use less oil for cooking. max 2 tbsp per person per day.
avoid starchy vegs & fruits
Avoid coconut
Go for a walk(30 mins to 1 hr) or do yoga everyday.
Take rice/wheat/dhal in moderation.
Use lotsa vegs.
Strictly no sweets,deep fried items.
no eating out & partying. or eat sensibly even when u party.

Dinnerku kudithirukira list can be used for BF also.

serving size depends on one's height , weight & activity level. the serving size I've given here is for my body type & activity level. So this diest won't suit everyone.

Aarthii,

As for recipes - U can use the same recipe which u use now. Just cut back on oil,coconut, nuts & dried fruits as these are all high in calorie. Use lowfat milk/curd if u want to prepare slight gravy type dishes. Tomato based gravey,green gravey(like palak base,cori-mint base) is also ok.

:omg: dev. you eat more than me :frightened:

Dev, thanks Dev for the nice guidlines.
I think we should form a group.
Give our weight, then we challenge each other.
Competion should help us loose weight.
I am going to try out your method.


aamma apuram naan eppadi puthu recipe
pooduven? Samaikanum ruchi paakanum :confused2:
Aiyoh talai ya suthuthu :huh:
Imm paarakalm.
Thanks. Kugan98

Quote:

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Originally Posted by NOV

:omg: dev. you eat more than me :frightened:

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my physical activity is more than urs... adhaan ivalo saapittum naan ungalai vida weight kammiya irukken... :poke: or u probably add more oi & such calorie rich items in ur food...

BTW, andha listla nadu naduvila 'OR' potu irundhathai paartheenga thaane... :lol:

K, old filesla irundhu recipe podunga diet mudiyura varaila... appadiye nadu naduvila diet recipes podalaam... ;) :D

[tscii]Aarthii neenga kaara kulambu recipe poda soneega.
Devum Selviemum oru peria sticka vatchitu, ennai
moraikiraanga. Amma Kugan neenga oru simple kulambukku,
ethanai peru vaippingga nu meraturaangga.
puli kulamba, vengaya kulamba, venthya kulamba,
ippa athu kaara kulamba nu kekkuraanga.

Anyway Aarthii here is your kaara kulambu.


KAARA KULAMBU

100 grms small onions slice into halves
10 pips of garlic slice into halves
3 tomatoes chopped
1 lime sized tamarind soaked in 2 cups of water
2 tsp chillie powder
¼ tsp tumeric powder
Salt to taste

To Dry Roast And Grind:
1 tsp black pepper corns
1 tsp cumin seeds
1 tsp channa dal
1 tsp urad dal
½ tsp fenugreek seeds
2 tsp coriander seeds

To season:
¼ tsp mustard seeds
¼ tsp fenugreek seeds
¼ tsp cumin seeds
1 sprig curry leaves
2 tbs of oil
Little coriander leaves to garnish

Method:

Strain the tamarind juice, add in the chillie, salt and tumeric
powder in the juice and mix well. Keep aside

Heat a wok with the oil, add in the seasonings.
Let them splutter, now add in the garlic and small onions.
Sauté well till they are a bit brown.
Add in the chopped tomatoes and fry till they are cooked.

Add in the tamarind mixture and bring to a boil.
Let it simmer till the gravy becomes a bit thick.
Add in the ground ingredients, mix well.
Let it boil for another 3 minutes..remove from the heat and garnish with the coriander leaves.

You can have the kulambu a bit watery if you like.

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K, unmaya sollatumma???!!!... the kara kuzhambu can be had even when on diet if it's made using less oil. maththapadi adhula diet podhu saapida kudathunu sollura maadhiri endha ingredientum illai...:yes:

Dev, naan intha kulambai thaan thinam thinam empty oats mela potu breakfast pannuven.
It will be very filling, so no snacking in between.
Thanks. Kugan98

[tscii]A very nice one pot meal, very filling also.
This recipe was given by my friend.


ONE POT MEAL

Ingredients:

50 grms dried noodles, boiled and keep aside
¼ cup of carrots cut into cubes
5 button mushrooms sliced
¼ cup cauliflower cut into florets
¼ cup capsicum cut into squares

1 tbs of scallions sliced only the white part
1 tsp of lemon grass finely minced
2 tsp of oil
2 tsp of Thai red curry paste
3 cups of vegetable broth
1 tsp soy sauce
Salt if needed

To Garnish:
Little coriander leaves chopped
Little scallions the green part sliced
Little lime juice

Method:
Heat the oil in a pot, add in the white part of the scallion.
Sauté well, add in the minced lemon grass.
Add in the red curry paste and stir well.
Add in the carrots, mushrooms and cauliflower.
Add about 3 cups of vegetable broth.

Let the soup simmer for about 10 minutes.
Add in the soy sauce, salt if needed and the boiled noodles.
Let it cook for about 5 minutes.
Remove and garnish with the green scallions, coriander leaves
and lime juice. Serve piping hot.

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oh my dear dev, :o :D really thanks aalga oru sample plan koduthuteenga.Kadavulla vendikkaren nan atha kandipa follow panna vendumnu.

neenga sonna plan pointsla nan follow panrathu taking rotis in meal time.adhu mattum than. :(

Apart frm that am eating everything which has high calories only.(Peanut Butter for breads,snacks during evening)

adhan wait kuriava mattenguthu. :cry:

Another imporatant point is that we used to take late night dinners at home.My husband used to come late frm office .so dinner time also gets late.
walking poga sariya time amaiya mattenguthu.Since No one is there to help me for taking care of pranay.I can't take him along with me for walking .But i can think of doing yoga as u suggested.

But frm Feb am also going to join in ur diet club and going to follow it.Lets see.

thanks for the nice ideas and plan dev.En husband kindala sirichuttu poraru dev,nan dietla iruken porankiratha kettu.Becoz by yetserday only i told him that i need an OTG soon,i want to try this ,that and....(i gave him a big list)

dev,unagla inspirationa eduthu thaan nan follow panna poren.Keep updating me abt ur progress.

kuagnka,thanks for the kara kuzhmabu recipe.will try it out soon.

enge kuganka,one pot mealoda photo kanom.

oh,kuganka,photo is there.I missed it.Sorry.

Thans for the one pot meal recipe too kuganka.

En husband unga kara kuzhambu photo parthuttu,intha mathri mutton kzhambu senchu thaanu sollararu.

It looks so nice and tempting.Thanks kuganka.

Aarthii, add little tumeric powder, ginger, garlic , little curd and little salt and boil your mutton first till cooked.
Then grind kas kas , small onions, aniseeds, to a fine paste.
heat a wok with oil and season with all the whole spices, sliced onions, little ginger and garlic , 2 red tomatoes finely chopped and the , curry leaves.
add in the ground paste, add in chillie powder and coriander powder.
The coriander powder should be less than the chillie powder.

mix well in the oil, add in the cooked mutton with the juice.
Cook on slow fire till all the masalas are well coated with the mutton. The gravy should look like the kaara kulambu gravy.
Taste for salt, squeeze some lime juice into the gravy and serve with steaming rice or iddli. Thanks. Kugan98

The ground small onions give the body and taste to the gravy.

Paavam Aarthii mutton kulambu saapida mudiyathey
Diet aacheh :roll:

Suja, there are many types of appetizers.
It depends upon the time you have to prepare before the dinner.

I will give you some examples, please let me know what would you like, I will try to give you the recipe. Thanks.

curd vadais, chillie tofu, spicy potato, pakoras, cauliflowder 65,
small bondas, raw veges with dips, soups, chillie chicken, masala cashew nuts, curry puffs and so on.

Please let me know what would you like.
I will help you as much as I can.
Thanks. Kugan98

another healthy dish from K... one pot meal-la if we use wheat noodles, it becomes healthy. Add as much vegs as u can eat without complaining. avalo thaan. healthy dinner ready!!!...:)

K, if u eat the kara kuzhambu with oats then it's fine... but if u have it with lotsa rice, it's a no no...i think it'll taste good with chapathi too. appadi saapitaalum ok thaan...:)

Aarthii, welcomme to the diet club... naanye dscipline illama irukken when it comes to diet... neenga ennadana ennai inspiration adhu idhungareenga...hahaha...anyway...lets try our best...:)

Aarthii, early dinner is a must... most houses it's the same...husb comes late,so dinner is late... idhula venumna ennai inspiration aakikonga... i take early dinner unmindful of who joins me for dinner or not... not only when on diet... maththa naalilumm appadi thaan...:)

peanut butter is ok if it's homemade(using less oil-i've posted some tip on it earlier) & had once or twice a week...but qty should be moderated... 1 tbsp saapidalaam... but weight reduction plan pannum podhu adhayumm avoid pannidalaam... after weight reduction, when we r on maintenance mode we can add nuts, dry fruits in small quantities for ther nutritional benefit...no harm..

As for exercise, u cal also try pilates at home... quite effective they say... but yoga & walking/swimming are safe for ppl of all ages... so I prefer those... also when we r overweight, we need to be careful not to injure our joints when exercising...

Will keep all ur points in mind dev.

Actually 2010 janla dietingnu solli,ippa vara aarmbikala(expect that taking rotis for lunch),but today unga plan partha appo,really i feel a good motivation.I really got impressed towards ur plan.Hopefully i have to follow it.I will.

I think ,the first thing which i have to do in our diet plan is i have to change my dinner time.
It is quite difficult also.But am going to change it soon.

Pilates ,i have heard of it,I have to browse some more regarding it.But frankly speaking dev,ellam pudusa oru nalla illa rendu nalla upto the maximum one week pannuven athoda sari appurram apidye vittudaren adhu thaan ennoda drawback. :cry:

but this time vidama follow panna vendum. :)

Quote:

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Originally Posted by kugan98

Paavam Aarthii mutton kulambu saapida mudiyathey
Diet aacheh :roll:

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Kuganka,innum 5 days jan-la irukuthey!Dev Frm feb thaan diet plannu solli irukanga. :wink:

So nan athuku munnadi mutton vaangi samaichu sapittuduven. :lol:

Thanks for the mutton kulambu kuganka.

Good Luck Aarthii... naanum idhu varai 2-3 times diet & exercise start panni vittuten... paarkalaam... my greatest weakness is sweets... adhai cut pannanum mudhalla... planning to reduce 6 kgs this time... hopefully in 3-4 months time...

K, ippo illanalumm after her weight reduction, aarthii can add in red meat, sweets & other junk foods in moderation... occasional indulgence when on maintenance mode won't do much harm... diet enna vaazhkkai poorava irukka porom... 3 mmonths thaane...:D

dev,

nice to see the diet plan. i am following diet as for i can. more or less i am following as per ur diet plan. as u said, less oil , less salt in cooking. no deep fry. no sweets. i will control myself. once in a week one meal i will relax. That means bryani stuffs.
i dont take red meat. fish and chicken i do grilling.

apart from dieting , exercise is must. then u can see good effect.

intially when i was dieting after the delivery of 2 kids, i reduced 13 kgs in 3 months.

I followed diet and 2 hours of exercise( aerobics 1 hour), cycling - 15 min, walking - 15 min, stepper - 15 min


diet means - no junk food, no sweet.

dinner is by 7.30 pm

always before ur lunch and before ur dinner it is advisable to have salad. after that have a glass of water. after 10 min we have to eat our food.

also 2 green teas per day. drink 8 glasses of water.

we all will join the weight reduction club and reduce the weight. we can even discuss what we did everyday.

selvi

Guys,
I would like to join the weight reduction club as well. Will post my 2 cents worth also. Kugan, for the party I need to do full cooking and desserts as well. I was thinking of making something the before day and reheat them. Since on that day I will my hands full with other food prep as well. I am expecting around 15 families. So kindly post items that can be made a day ahead. Thanks.

Suja

Quote:

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Originally Posted by dev

Good Luck Aarthii... naanum idhu varai 2-3 times diet & exercise start panni vittuten... paarkalaam... my greatest weakness is sweets... adhai cut pannanum mudhalla... planning to reduce 6 kgs this time... hopefully in 3-4 months time...D

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Ennaku frankly partha 10 kgs kuraikanum. :( Unamiaya sollanumna,oru single pound kooda kuriayala after delivery. :cry:

For me too sweets and one more thing evening time snacks.Dinner late aggaranala,snacks nalla sapittadaren.(Mostly Biscuits thaan)
:wink:

Hmm,initally i shall also plan to reduce 1 to 2kgs per month.First of all i have to change my food timings dev.That's the main thing i guess.

Dev,One request please Appo appo dieting principles post panikitte iruknga.Or else nan eppavum mathri vittuduven.
Plz help me dev

Selvika,nice to see ur dieting principles too.

Selvika, 13kgs in 3 months.Wow :thumbsup: .Habba.chance illa. :o

Selvika,i have one doubt,already u have reduced 13kgs then innum en dieting,maintaing phase-a pothume selvika.(Selvika nan romba kelvi kekkarenu ninaikaren :wink: )

Slevika,Aerobicsla what u will do?Normally i used to confuse this aerobics with normal activities.Could u plz clear me in this.

Quote:

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Originally Posted by Suja Rajkumar

Guys,
I would like to join the weight reduction club as well. Will post my 2 cents worth also. Suja

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Sujaka/Suja,
Welcome to the diet club.Plz post ur dieting points also.
Let's all together shred our pounds thru our diet club :D

kuganka,made ur Veg burger for today's breakfast.It came out well.My husband liked it very much.He had it with bread instead of burger bun.Thanks kuganka.

Friends ungga diet plan ellam paarkum pothu, enngayavathu
oodi polaam pola irrkku.

Selviem nalla chicknu irrupaangga.
Devvum athu maathiri thaan.
Aarthii konjam pusannapala irrupaangga.
Naan kushboo thaan. :lol:


Seri, seri elaarum try pannuvom.
Oru free ticket to Malaysia for the winner :clap:
from Kugan98

Take care friends.
Kugan98

Thanks Aarthii for the nice feed back.
Take care. Kugan98

Suja, I have to think hard for things to be made in advance.

Well you can make china grass pudding the first day.
Its a dessert, you can put it in the fridge and serve.

You can serve fresh cut fruits with ice cream, or fresh cream.

You can make the soft jelly with custard sauce as a dessert.

You can make moong dal payasam for dessert, if you are serving a vegetarian meal.

You can make masala cashew nuts before and serve as appetizer.
Fresh vege sticks with dips as starters

Steam veges sprinkle with salt and pepper, with tooth pick on each vege too will look nice.

You can even make mini curry puffs, semi fry them, keep them in the fridge and refry again to serve as starters.

I have even made thattais and served as starters.

I presume you are having a vegetarian party.
All the items are vegetarian.


You see Suja if you are doing on that day there are many varieties
to make.


My dear friends can you all suggest some items that can be made the day befoe for the party?
Let us all help our friend Suja, to make the party a success.
Thanks. Kugan98

Selvi, :clap: :thumbsup: thanks a lot for the nice tips...

u r most welcome Suja...:)

Aarthii, 3 kgs max per month is healthy weight loss unless u r really obese... obeseaa irundha if we control the diet & do slight exercise, u'll shed weight really fast... generally after pregnancy also we'll shed weight faster due to feeding the baby etc... I already lost around 10 kgs... innum 5-6 kgs excess carry pannitu irukken...

K, naan chikunu irukena!!!... neenga ennoda pre-pregnancy photo paarthadhu illai... adhaan appadi solreenganu ninaikuren... also oru pic vechu conclusionku varadheena... pcs can be misleading u know...;) :lol:

Aahaa...rewards ellam announce panniteenga K... sooper... already hubby has promised a good amount of money as a reward for my weight reduction... appo kuraiche aaganum indha murai... hehehe...

Suja please let me know from the above list if you need any recipes.
I will post it for you.
Thanks. Kugan98

[tscii]Here is a cauliflower pakoda recipe.
konjam colour kooda add panniten, sorry.
Thanks. Kugan98


CAULIFLOWER PAKODAS

Ingredients:

1 small cauliflower cut into florets

½ cup besan flour
¼ cup rice flour
¼ cup all purpose flour
1 tsp ginger paste
1 tsp garlic paste
½ tsp cumin powder
¼ tsp asafetida powder
¼ tsp tumeric powder
1 tsp chillie powder
Salt to taste
Little red colour
Oil for deep frying.

Method:
Wash the cauliflower florets and keep.
Mix all the other ingredients (except the oil ) well.
Now add in the washed cauliflower and mix well with the ingredients.
Sprinkle just enough water and mix every thing. Should not be a batter.
The paste must stick to the cauliflower.
Heat oil and deep fry the cauliflowers.
You will get crispy, cauliflower pakodas.
Serve while hot with chillie sauce or any of your choice.

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[tscii]Here is another simple starter.


CHILLI TOFU

Ingredients:

3 hard tofus cut into ½ inch cube
1 tbs corn flour
1 tbs rice flour
1 tbs plain flour
Little salt
Little water
Oil for frying

3 green chillies chopped
2 pips garlic chopped
1 ½ tsp soy sauce
1 tbs chilli sauce
1 tbs tomato sauce
¼ tsp pepper
Little coriander leaves for garnishing

Method:
Mix all the flours with little water to make a batter.
Its consistency should properly coat the tofu pieces

Heat oil in a wok, dip each piece in the batter.
Deep fry till brown and crispy.

Heat 1 tsp of oil add the green chillies and garlic.
Stir well, add soy sauce, chillie sauce and tomato sauce.
Stir well. Add in the pepper and tofu cubes.

Cook for a minute till the sauces coat the tofu.
Stir in the coriander leaves and remove to a dish.

Insert a toothpick in each tofu cube and serve hot.

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I really miss my Suvai nga here.
Have a nice time Suvai nga in India.
Nalla foods ellaam saapidungga.
Neraiya recipes note pannungga.
Enjoy Suvai nga.
Thanks. Kugan98

Friends,

thanks a lot for the compliment. coz of some treatment i gained weight then i got kids, after my younger one completed one year, then i joined gym. there i reduced nearly 15kgs 600 gms. then i became tooo weak. my instructor told me to gain 2 kgs.
then from that i will gain 2 to 3 kgs. during vacation i will put on 2 to 3 kgs, then coming back reducing. so this cycle is going on.
so my diet program will continue like this. regular exercise and walking is there.
once in a week i will take break for everything.

once we r strict then we will follow. first we should tell our mind, that we r not starving. we r eating very very healthy food for our future. then definitely it will work out.
this is my policy.
now at home only i am doing little yoga and floor exercise for the inches.

i am not doing anything vigourously.
when we start for the first, definitely we can loose weight very fast. but that is not correct as dev said. max 2 kgs per month is really good.

once u reached ur ideal weight, then it is very important u have to maintain it. otherwise we will gain very fast.

kugan,

i am not very slim, but not too fat also. i have to reduce some inches that is all.

u r looking smart . so dont tell me that u r looking like khushboo.

selvi

dev,
already u lost 10 kgs . very good. reducing the last few kgs only it is very difficult. so dont feel tired, keep working. definitely u will loose.
but once u reached ur ideal weight, donot try to reduce more.

Aarthi,

first fix timings for all the meals. u follow that regularly. slowly start ur schedule. donot jump into it. step by step implement, then definitely u will succeed.