Appehuli/ Raw mango Rasam ~~Havyaka recipes

A tangy and spicy side which is usually paired with piping hot rice and is a tasty summer specialty of Havyaka cuisine.

This post has been in my drafts for quite some time.  Even though Appehuli is a summer dish, it is best consumed on the days of the first summer rains and cold days. Most of my native people are farmers. They work in fields from morning till noon and when they come home for lunch, appehuli is always on the menu during summer. Though it is served as a side for rice, they (we) drink it like soup and believe me, you will feel so sleepy that you will hit the bed soon after the lunch. The sleep will be so deep and you will wake up refreshed.

That is why I finally decided to post this recipe. My Black forest cake post was almost ready for today but after last night's rain, I knew I had to post this one first. Usually, Appehuli is paired with  Mango Huligojju since the recipe is pretty similar. Unlike Mango Huligojju, Appehuli is made throughout the year. In summer, Appemidi raw mangoes are boiled in Salt water, cooled completely and stored with the salt water for over a year. When it is time to make appehuli or Mango Huligojju, the mangoes are taken out of the salt water using a dry clean spoon and then peeled and used. There will be a slight difference in the taste but otherwise, the dish is  very tasty.

This is one of the authentic recipes and I don't think there are any variations. It is also called "Kudiyo tambli" since it is served in a plastic bowl beside the meal during festivities.

 

Nutritional Information  (Approx) (per serving)
Energy	16.5		Calories
Fat	0.5		%
Carbohydrates	2.8		%
Dietary Fiber	0.3		%
Sodium	0.3		mg
Vitamin A	2.5		%
Vitamin C	7.6		%
Calcium	0.2		%
Iron	0.1		%
Protein	0.1		Grams
Sugar	2.4		Grams

Ingredients
Raw mango	1
Water	as needed
Salt	to taste
Green chillies	2 or 3
Grated jaggery	1/2 teaspoon
Coconut oil	1 teaspoon
Mustard seeds	1/2 teaspoon
Curry leaves	a handful
Asafoetida	a pinch

Wash the Mango well. Heat a pot of water and place the mango in it. Cook it till it is completely cooked  and soft.

Once cooked, set it aside and cool it completely. Save the water and peel the mango in a separate bowl, mash it. Add the mashed mixture to the water in which the mango was boiled.

Slit the chillies and crush a little so that the juices are released. Add them to the mango mixture and mix well. Also add grated jaggery and salt.

Heat oil and add mustard seeds. Once they start to splutter add asafoetida and curry leaves. Fry for a while and remove from flame. Add it to the mango mixture. Serve with hot rice as a side or just enjoy as a drink with your meal!

Sprouted Fenugreek Pulao ~~South Indian recipes

A healthy and very tasty one pot meal without a bit of bitterness, this Pulao is a best rice dish for kids lunch boxes in summer and a delicious meal for all age groups.

 

Lately, I have developed interest in sprouting the grains and the taste from every grain is turning out to be different, tasty and interesting. There are a lot of health benefits from sprouting the grains. Sprouting grains increases many of the grains' key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains, such as lysine. Sprouted grains may also be less allergenic to those with grain protein sensitivities. [Source:  wholegrainscouncil.org]

One of my favorite sprouts is Fenugreek seeds sprouts. Being an important ingredient in our cuisine, fenugreek has a lot of medicinal properties and hence is also used in our traditional Ayurvedic medicines. So let’s take a quick comprehensive look at how fenugreek sprouts can contribute to your health and beauty needs.

Fenugreek in any form is a treasure trove of medicinal properties. It is rich in vitamin C, proteins, fibers, niacin, potassium, iron and alkaloids. It is also rich in a compound called diosgenin which has estrogen-like properties and steroidal saponins.

The benefits from consuming fenugreek sprouts for those living with diabetes are astounding. Fenugreek boasts of properties enabling it to stimulate the production of insulin in the body to counteract elevated sugar levels in the blood. Research on patients with Type 2 diabetes have shown a much lower level of sugar in their blood streams within 24 weeks of daily consumption of fenugreek. It is a rich source of amino acids that effectively induces the production of insulin for diabetic relief.

Research shows that consumption of fenugreek sprouts can help with weight loss. Rich in a polysaccharide known as galactomannan, it gives a feeling of fullness thus discouraging over eating. Fenugreek contains about 75% soluble fiber which also simulates a feeling of fullness hence fenugreek is a double action solution for weight watchers. According to Indian traditional medicinal practices, fenugreek has long been used to aid digestion and to treat gas, flatulence and diarrhoea.

A rich source of antioxidants, fenugreek counters free radicals that damage skin cells to bring on early signs of aging hence consumption of fenugreek sprout can delay ageing signs like wrinkles, crow’s feet, fine lines and pigmentation. Consuming fenugreek sprouts is known to cool the digestive system and relieve constipation which often is the reason behind acne and pimples thus effectively helping you attain smooth blemish free skin. Consumption of fenugreek sprouts is an effective way to combat hair loss as it is rich in antioxidants which are responsible for fighting free radicals that cause cellular damage, the primary cause of hair fall. [Source:stylecraze.com]

Nutritional Information  (Approx) (per serving)
Energy	110		Calories
Fat	0.9		%
Carbohydrates	20.9		%
Dietary Fiber	2.6		%
Sodium	40.8		mg
Vitamin A	6.6		%
Vitamin C	4.3		%
Calcium	8		%
Iron	13.6		%
Protein	3.2		Grams
Sugar	2.9		Grams

Ingredients
Sprouted and washed Fenugreek seeds	1 cup
Any long grain rice	1 cup
Mixed chopped Vegetables(Carrots, french beans, Capsicum)	1 cup
Onion sliced	2
Bay leaf	1
Oil	1 tablespoon
Start Anise	1
Salt	to taste
Sambar/Rasam powder	1 teaspoon
Amchoor powder(optional)	1/2 teaspoon
Curd	1/2 cup
Water	as needed

To Grind:
Ginger	A small piece
Garlic	5-6 cloves
Coriander leaves	a handful
Cumin	1 teaspoon
Cinnamon	a small stick
Cloves	3 or 4
Cardamom	2
Star anise	1
Green chillies	4 or more

Soak the rice in some water for about 10 minutes.

Grind everything under "To grind" table coarsely.

Heat oil and add Star anise and bay leaf. Fry for a minute and add onions.

Add vegetables and sprouts. Fry for some time.

Add chilli powder, Amchur powder and salt. Add curd and bring to boil.

Add soaked rice and water just enough to cover the rice. Cook until the rice is done or pressure cook for 2 whistles. Serve hot!