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Nutrition Science Blog

Chakotha Masiyal | Keerai Masiyal Recipe | Whole Food Plant Based Recipes

Dec 30, 2018

Chakotha Masiyal is a mildly spiced, super nutritious mashed greens recipe from Tamil Nadu. 

Whole Food Plant Based Chakotha Masiyal Recipe

Course: Course 2: Vegetable Dish / Side dish for Course 3 (Grain Dishes) at Lunch & Dinner Meals
Cuisine: Satwik Tamil Recipe from South India
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 2 people

INGREDIENTS

  1. 2 cups or 1 bunch Chakotha leaves
Kootu Masala
  1. 1/4 cup Coconut Grated
  2. 1 tsp Urad Dal / Black Gram Dal / Ulutham Paruppu /...
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Jolada Kadubu | Jowar Recipes with Jowar Flour | Whole Food Plant Based Recipes

Dec 30, 2018

Jolada Kadubu nearly made me break my fast! Let me tell you the story.

I had recently undertaken a fruit diet. Curious about the food I was eating, my mother in law had begun transforming her diet to a whole foods plant based diet too! *Yippee!*

We were discussing about what to cook for dinner when she said, ‘Let’s cook up some Joladha Kadubu!’ – a healthy one-pot traditional dish, easy to cook and easy to digest. It is a combination of sorghum dumplings with lentil...

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Athimadhuram Kashayam Recipe | Liquorice Tea | Whole Food Plant Based Recipes

Dec 30, 2018

Athimadhuram kashayam is a refreshing drink from Tamil Nadu. Athimadhuram uses commonly include cold and coughs. You can use liquorice powder or athimadhuram powder to make kashaya powder ahead of time and store it to use daily to get athimadhuram benefits.

Whole Food Plant Based Athimadhuram Kashayam Recipe

Course: Beverage, Snack
Cuisine: Tamil Recipe from South India
Prep Time: 5 minutes
Cook Time: 5 minutes
Servings: 2 servings

INGREDIENTS

2 cups Water
1/2 tsp Athimadhuram...

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Radish Pickle Recipe | How to Make Pickle Recipes | Whole Food Plant Based Recipes

Dec 30, 2018

Radish Pickle is fresh, tangy and spicy! Try it with any grain dish you want!

Whole Food Plant Based Radish Pickle Recipe

Course: Side Dish for Course 3: Grain Dishes at Lunch & Dinner Meals
Cuisine: Indian Recipe
Prep Time: 5 minutes
Passive Time: 30 minutes
Servings: 4 people

INGREDIENTS

1 Radish
1 Green Chili
1/2 cup Vinegar

INSTRUCTIONS

  1. If radish has any black spots, peel only those parts. The rest of the radish does not need to be peeled. Chop radish into thin, one...
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Proso Millet Rice | Milet Recipes | Whole Food Plant Based Recipes

Dec 30, 2018

Whole Proso Millet Rice is rich in dietary fibre, phytonutrients, and other antioxidants, and also has a great texture and taste.

Here's how you can switch white rice with unpolished millets.

Whole Food Plant Based Proso Millet Rice Recipe

Course: Fundamental Recipe; Course 3 (Grain Dish) for Lunch & Dinner Meals
Cuisine: Indian Recipe
Prep Time: 2 minutes
Cook Time: 20 minutes
Passive Time: 5 hours
Servings: 2 servings

INGREDIENTS

1/2 cup Proso Millet
Water

INSTRUCTIONS

  1. Soak proso millet...
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Ridge Gourd Chutney | Chutney Recipe | How to Make Chutney | Whole Food Plant Based Recipes

Dec 30, 2018

Ridge Gourd Chutney is the perfect complement to Ridge Gourd Curry!

Whole Food Plant Based Ridge Gourd Chutney Recipe

Course: Chutneys, Side Dish for Course 3 (Grain Dishes) at Lunch & Dinner Meals
Cuisine: Tamil Recipe from South India
Prep Time: 15 minutes
Servings: 4 People

INGREDIENTS

Peels from 2 medium Ridge Gourd OR 1 large Ridge Gourd
2 tsp Urad Dal (Uluthamparuppu / uddina bele)
2 tsp Bengal Gram Dal (Kadalai Paruppu / Kadlebele)
20 leaves Curry Leaves (Karuvepelai / karibevu...

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Spearmint Tea Recipe | Green Tea Recipe | How to Make Tea | Whole Food Plant Based Recipes

Dec 30, 2018

Spearmint tea, refreshingly delicious and ready in two minutes!

Whole Food Plant Based Spearmint Tea Recipe

Course: Beverage, Snack
Cuisine: Tamil Recipe from South India
Prep Time: 5 minutes
Cook Time: 5 minutes
Servings: 2 servings

INGREDIENTS

2 cups Water
10 Spearmint Leaves
4 Green Tea Leaves
2 tsp Raisins
6 Almonds

INSTRUCTIONS

  1. Heat water to a boil. While this is being heated, chop raisins into 2-4 pieces each.
  2. Remove from stove and mix in chopped raisins, spearmint leaves and green...
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Khichdi Recipe | Dal Khichdi | Whole Food Plant Based Recipe

Dec 30, 2018

Dal Khichdi, morning and evening, yes!

Whole Food Plant Based Dal Khichdi Recipe

Course: Course 3 (Grain Dishes) at Lunch & Dinner Meals
Cuisine: North Indian Recipe
Prep Time: 10 minutes 
Passive Time:  30 minutes
Cook Time: 30 minutes
Servings: 4 people

INGREDIENTS

1 cup Brown Rice
1/2 cup Toor Dal / Split Pigeon Pea
1 inch piece Ginger
1 tsp Turmeric Powder
1 stick Cinnamon
1 Green Cardamom
1 Bay Leaf
4 cups Water
1 Dried Red Chili

Garnishing

1 tsp Cashew
2 tsp...

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Kathirikai Kootu Recipe | Brinjal Lentil Curry Recipe | Whole Food Plant Based Diet Recipes

Dec 30, 2018

Kathirikai Kootu is a Tamil Grandmother recipe, guaranteed to wow your relatives!

Whole Food Plant Based Kathirikai Kootu Recipe

Course: Course 2: Vegetable Dish / Side dish for Lunch & Dinner Meals
Cuisine: Tamil Recipe from South India
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 2 people

INGREDIENTS

  1. 1/4 cup Moong Dal Green Gram Dal / Paasi Paruppu / Paithamparuppu 
  2. 1 tbsp Peanuts
  3. 4 medium Kathirikai / Brinjals
Kathirikai Kootu Podi Masala
  1. 1/4 cup Coconut Grated
  2. 1 tsp...
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Chettinad Paruppu Urundai Kuzhambu | Kulambu Recipe | Whole Food Plant Based Diet Recipes

Dec 30, 2018

Whole Food Plant Based Chettinad Paruppu Urundai Kuzhambu Recipe

Course: Side Dish for Course 3 (Grain Dish) at Lunch & Dinner Meals
Cuisine: Chettinad Recipe from Tamil Nadu in South India
Prep Time: 20 minutes
Cook Time: 30 minutes
Passive Time: 5 hours
Servings: 4 servings

INGREDIENTS

Ingredients for Paruppu Urundai / Lentil Balls

1 cup Chana Dal / Bengal Gram Dal
1/4 cup Toor Dal
4 tbsp Flaxseed Powder
1 Onion
1 Dried Red chili
1 tsp Jeera / Cumin Seeds
1 tsp Saunf / Fennel Seeds
1 pinch...

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