February 29, 2016

How to make Soft Ragi Idiyappam | Weight Loss Breakfast Recipe


Who does not like Idiyappams ?? That too very soft ?? We all know that with sev-press and gun-modelled press, which we have nowadays pressing becomes more and more easier. Ragi idiyappam is not such a big deal. It is a mixture of rice to ragi flour in 1:1 ratio. But the great enemy for softies is store-bought flour. Idiyappam will be nice if it is home-made flour. If it is a store-bought flour, it will be really very hard and rubbery. If rice idiyappams itself have such a fate, what will be the status of ragi idiyappam made with store-bought flour ? Already some people don't like flavor of Ragi. How will they react if it is hard and rubbery too ? I used to avoid making Idiyappams with ragi flour just because of this reason..

But recently my mom gave me a tip to cook the ragi and rice mixed flour to make string hoppers instead of mere mixing with hot water.. I applied the tip and it really worked well.. The String-hoppers came very very soft.. If you are gonna make Idiyappam next time, try with ragi flour.. This will yield you very very soft idiyappams.. This is a no fail procedure.. And this procedure applies as a great softener for store-bought flours. Include this tasty ragi idiyappam in your Indian style weight loss diet and make it more interesting..



How to make Soft Ragi Idiyappam
Recipe Source: Mom
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Serving: 4 ( 5 per serving)

Ingredients
Ragi or Finger Millet Flour1 cup
Rice Flour1 cup
Saltlittle
Oillittle

Quick Procedure
Take required dry ingredients.. Mix it altogether.. Add warm water and mix well..
Add more water and bring it to pouring consistency.. At the same time it should not be watery..
Heat a pan and add this mixture to it.. Keep stirring often.. It will start thickening little by little..
It will get thick completely and now switch of the flame..
Take it out and make it a large ball and apply oil over it to prevent from getting dry..
Grease a string hopper maker and fill it with this ragi balls.. Make string hoppers in a idli plate..
Stream these string hoppers.. It will take nearly 15 minutes to get cooked..
Thats all the ever soft ragi idiyappam is ready..

Step-wise Pictures
Take required dry ingredients.. Mix it altogether.. Add warm water and mix well..

Add more water and bring it to pouring consistency.. At the same time it should not be watery.. Heat a pan and add this mixture to it.. Keep stirring often.. It will start thickening little by little..

It will get thick completely and now switch of the flame.. Take it out and make it a large ball and apply oil over it to prevent from getting dry..

Grease a string hopper maker and fill it with this ragi balls.. Make string hoppers in a idli plate..

Stream these string hoppers.. It will take nearly 15 minutes to get cooked.. Thats all the ever soft ragi idiyappam is ready..

Serve these String Hoppers with Coconut Milk or Chutneys..

indian diet recipes, diet breakfast, diet dinner
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Cucumber and Yogurt Pachadi | Healthy Side Dish


My kid is fond of yogurt.. She likes curd rice and anything given along with curd.. Just to make sure she gets some vegetables along with curd, I started making pachadis with curd.. This is nothing special or different.. We usually make a raithas.. These pachadis have a slight variation and seasoning, thats all.. As eating a lot of water vegetable stir up weight loss, I keep on eating more and more water vegetables.. This Cucumber and Yogurt Pachadi has become my favorite in a few weeks.. In my weight loss lunch menu, this pachadi takes place once in a week..



Cucumber and Yogurt Pachadi
Recipe Source: Mom
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: 3 (3 Tablespoon)
Calories: 60 per Serving

Ingredients
Chopped Cucumber1 cup
Yogurt1/2 cup
Coconut2 Teaspoons
Green Chilli1 or 2
Cumin Seeds1/2 Teaspoon
Mustard Seeds1/2 Teaspoon
Urid Dal1/2 Teaspoon
Curry leavesa handful
Asafoetidaa pinch
Oil and Saltlittle

Quick Procedure
Add water and salt to cucumber.. Let it boil and get cooked till it becomes soft..
Take coconut, cumin seeds and chilli in a blender and grind it to a soft paste.. Add the paste to the cooked cucumber and let it boil once..
Switch off the flame after raw smell goes off.. Let this mixture get cooled a little..
Heat a pan.. Add tempering ingredients and let them sputter.. Add this seasoning to the mixture..
Add curd to the cooled mixture and mix well..
Now pachadi is ready to get served along with hot rice and sambar..

Step-wise Procedure

Add water and salt to cucumber.. Let it boil and get cooked till it becomes soft..

Take coconut, cumin seeds and chilli in a blender and grind it to a soft paste.. Add the paste to the cooked cucumber and let it boil once.. Switch off the flame after raw smell goes off.. Let this mixture get cooled a little..

Heat a pan.. Add tempering ingredients and let them sputter.. Add this seasoning to the mixture.. Add curd to the cooled mixture and mix well.. 

Now pachadi is ready to get served along with hot rice and sambar..




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PCOD/PCOS and Weight Loss Success Story of Arthi (Names Changed)

"Did you come out of your in-laws house after a dispute ?? Do you have PCOD ?? Did the doctor said that you wont have a child and is it the reason behind your dispute ?? "

pcod

The 6'O clock early morning call and its stupid conversation disturbed Arthi very much.. It was her cousin sister from UK calling her and asking like this.. The news of dispute is much spread among the relatives.. Most of them suggested that she could have been patient and adjusted with her mother-in-law.. This made Arthi completely upset.. She rushed to the hall and sat in the sofa.. She started weeping.. Again the phone started ringing.. The call was from her husband. She picked the call, he told that he will come soon after the product launch, which made him to stay at office last night..

Here is something about Arthi.. Arthi and Ajay are caring couple.. Arthi got married three years before and she was staying with her in-laws till 6 months back.. Arthi is a caring girl and her in-laws liked her very much.. Her mother-in-law being a perfectionist and a lover for serving a variety of food, expected Arthi also to be so.. Though there were only four members comprising her mother-in-law, father -in-laws, husband and herself, the work was a bit more.. This is because of an elaborated menu for cooking.. In addition to these, she traveled more than 40 minutes a day to her workplace.. Entering kitchen after 40 minutes of travel and 10 minutes of walking was like a hell to Arthi.. Her schedule got tightly packed and she started running like a machine.. She became a stress eater.. Her MIL being a lover of serving food, gave more and more food making to Arthi.. And this combination resulted in a bulky weight gain.. 


Days passed.. In fact, years passed.. Everyone started asking about the "Good News".. Arthi will silently cry under the pillow, whenever someone asks about a Kid.. Her in-laws never uttered a single word hurting her.. They just went ahead and prayed God to give a grand child.. After their second anniversary, Arthi asked Ajay to take her to hospital.. Both of them discussed and were searching for a good doctor.. Nowadays reaching a good doctor is the great challenge in case of infertility.. They reached a hospital.. After all the tests, the discussion with doctor started.. 

The doctor's face appeared serious, when she looked through the scan results.. Her face itself made the couple worry.. Both of them got much tensed.. The doctor started asking a few questions..

"Arthi, are you working ?"

"Yes, Doctor"

"Is your office very far away from home ?"

"Yes.. But travelling might not be a great problem.. Most of my friends who travel more than my distance have got successful pregnancies.."

"Hmm.. Thats right.. But everyone doesn't have a same body nature.. I think it is better if you answer all my questions.. I am just trying to find the reasons behind.. Don't come to a conclusion with my questions itself"

"I'm sorry.."

"Its OK.. Do you have enough sleep ? Do you take enough rest ? I mean.. Are your out of stress ? "

"No.. I don't have a good sleep.. I would go to bed after 11 and will get up at 5 itself.. And most of the times, I feel eye irritation.."

"What is your food habit ? Do you have enough vegetables ? Do you eat at restaurant often ?"

"I never go to restaurants.. I don't like more vegetables.. But somehow, I will have enough.."

"OK.. Actually you have PCOD.. I am trying to find the reason behind it.. You are 10 Kgs overweight and I suggest you a weight loss.. I guess it will be better if you drop down weight and do some yoga.. Stress and lack of sleep seems to be the reason for your weight gain.. So try to reduce your travel.. Or at least take rest after your travel.. If you continue to be in stress, you will not be able to reduce your weight at all.. Also I am going to suggest you one tablet.. But keep in mind, without stress and weight reduction nothing is gonna work"

"Do you say I will not get a baby ?" , Arthi started crying.. 

"I never said so.. I just asked you to follow a few instructions and drop weight.. After that you will definitely have a baby.. Also I have suggested you a thyroid test.. Meet me after the results come.. "

"Thank You, Doctor.."

The couple returned back to home.. Parents were eagerly waiting.. Arthi started crying and her MIL consoled her.. Ajay told them the doctor's advice.. All the four agreed for a place change.. They wished to make Arthi more convenient to work and take rest.. Her MIL found it difficult to send them off.. But she managed somehow.. She did not expect Arthi to come over to their house.. Instead she visited Arthi during weekends.. She tried to make Arthi relaxed in all possible ways.. 

Both Arthi and her husband joined a Gym and they went there regularly in evenings.. Her husband did not push her to take the complete responsibility of reducing weight.. He encouraged her at gym and appreciated her weight loss.. Both of them searched for healthy foods that are good for weight loss and Ajay accompanied her in cooking.. Her in-laws visited their home in weekends and she enjoyed the chats with her MIL.. She assured her MIL that she will come to their home permanently once a child is born .. Her MIL left it in hands of time.. 


Arthi collected a number of tips from friends, peers, website and doctors.. She made her journey nice with a number of lifestyle changes.. She was very keen to drop her weight.. Her sleeping hours became 9 .. And her diet became a healthy and limited one.. She avoided Chicken and more Milk.. There was no stress to catch electric train on time.. Also her gym visits, helped her to lose nearly 5 Kgs in two months.. There was a saturation in weight after that and  there came her thyroid test results.. She again went to meet the Doctor.. The Doctor herself appreciated Arthi for her efforts.. And with this reduction of weight, she was asked to discontinue tablets for PCOD and given a small tablet for Thyroid.. Ajay boosted her that everything will be alright in a few days.. 

After two months, Arthi went back to the Doctor.. There was a scan again and the percentage of PCOD was very very less.. The doctor asked her to leave all the tablets and use gym only for a 20 minute of walking.. Ajay and Arthi were asked to continue their healthy food habits and just walk at medium speed.. They were told that soon they will get their first baby.. Both of them became much and more happy.. They started waiting for the happy news.. 

Thats all about their past story.. Let us see the present now.. Arthi who got upset by her relative's question is now sitting in the sofa.. She have missed her periods date and it is 10 days passed.. She needs to check for pregnancy today.. She was waiting for this morning and forgot that because of this call.. She reaches her rest room.. She is now thinking too many things in her mind.. She recalls all the mornings those cheated her with a negative pregnancy test.. She is opening the test strip and her hands are shivering.. It is an absorption kit and very sensitive..

A drop on the well,,,,,,,,,,,,,, it starts travelling through the strip... First a pink line forms, that is the C (control) Line.. She closes her eyes and open.. Here forms the second pink line at T (test) Line.. Tears full in her eyes.... YES,, She is pregnant.. She is pregnant with a little baby in her tummy.. Her hands trembled.. She touches her tummy gently.. She cries in joy..


She calls her husband, mom and MIL to share her happiness.. Her mom rushes to temple.. Her MIL packs her thing to visit and take care of her Arthi and future kid.. Her husband is still reading the message she sent.. " A LITTLE BABY IS COMING TO OUR HOME.. I AM PREGNANT".. Happiness everywhere..

Note: This is a true story and the real Arthi is now a mom of two girls :) 

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February 28, 2016

Teddy and His Weight Loss - Cafeteria (Part 1)

Weight loss is always accompanied with too many comments and advises from others.. Sometimes positive and sometimes negative.. But it will be interesting to see those comments and conversations in an audience perspective.. The way people discuss will be different depending upon the places.. In family,  at workplace, at educational institutions and gym the conversation will be even more interesting..

Just to go through those comments and make your mind in advance, I am introducing a new comic serial section "Teddy and His Weight Loss" .. Teddy is on his weight loss diet and let us see how his friends, colleagues, relatives, family and others speak about his diet and weight loss..  First, I am starting it with Cafeteria.. At your Cafeteria, How will your friends comment when you are on weight loss diet ??








My dear Teddies, never over-imagine and take your friend's wrong.. This may be just kidding.. Some of the comments they give might be useful.. So take these comments casually and the key point is never think about interrupting your weight loss journey.. Have a happy weight loss..

......comments continues


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February 27, 2016

Blueberry and Banana Smoothie | Breakfast Smoothie | Juice Fasting

blueberry banana smoothie

Having smoothies for breakfast will keep us filling.. On a busy days, we cannot spend much time for making breakfasts.. Just taking fruits coming in hand and making them as smoothies is a good choice.. And I do it mostly with seasonal fruits... Its fresh blueberry sale right from the farmer's market, overhere. I picked a small box for me. I love the flavor and taste of blueberries. They are rich in anti-oxidants.

This blueberry and banana smoothie is very very delicious in taste.. You can add a very little sugar, if you wish. I am skipping sugar. Just a step ahead for health. This can be included as a breakfast in your weight loss diet..

If your mornings are damn busy, you can make a few arrangements in weekends. Just wash and store fruits in a zip lock cover and freeze it.. The smoothie can be made in the mornings.. It helps us not to skip breakfast..

blueberry banana smoothie

blueberry banana smoothie

Blueberry Banana Smoothie

Prep Time :
Cook Time:
blueberry smoothie recipe
Yield:
1 cup
Svg Size:
1 cup
Average Rating:
5 for 5
Calories per Serving:
150 to 200
Posted By:
Cuisine:
International

Ingredients
  • 1/2 cup of Blueberries
  • 1/2 banana, sliced
  • 1 tsp sugar, optional

Quick Procedure
  • Wash and clean blueberries. Slice bananas. Add sugar, if you wish. I usually avoid sugar in my smoothies.
  • Take them in a blender and grind. Make it to a puree.
  • Add half cup of water and pulse it once again. You will get a creamy smoothie.

Stepwise Pictures
Wash and clean blueberries. Slice bananas. Add sugar, if you wish. I usually avoid sugar in my smoothies. Take them in a blender and grind. Make it to a puree
indian diet recipes

Add half cup of water and pulse it once again. You will get a creamy smoothie.
indian diet recipes


Creamy and tasty smoothie with more and more anti-oxidants !!
blueberry banana smoothie
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Is Quick-Fix Weight Loss for parties possible ?


Whenever you are invited to parties or functions, you will automatically start thinking about your appearance.. Guys think about their tummy (paunch) and Girls think about their weight, face, skin and dark circles.. They will need a quick fix to appear slightly thin in business or ethnic attires during celebrations.. There is nothing wrong in this.. Makeovers make a man fulfilled.. Of course, attitude carries the rest..

I can suggest you a plan to reduce weight quickly for attending parties.. A temporary weight loss plan..This plan can be adapted for just two weeks.. After that, continuing the same will make you malnourished.. Never ever extend a quick fix solution for a long time and never think about a permanent weight loss with it.. Men can lose about 4-6 pounds in two weeks and Women can aim for losing 3-5 pounds.. And it will show more in inches.. It will give a good skin glow and you will appear so bright.. Your stamina will not be lost much, unless you continue this diet plan for a long time..

Notes:
  • In all these days, we can avoid coffee, tea, sweets and fatty foods.. 
  • You must drink 3-4 liters of water (mostly hot water).. 
  • You must drink 2 Green Teas a day..
  • You must have 8 hours sleep.. Sleep is must.. In case you can't sleep well, better don't think about weight loss.. It will result in a severe brain damage..
  • Never continue this after 14 days
  • Never try this kind of diet when your health is not in a good condition

How the 14 days should be split up ?

1Detoxification Diet100 Calorie Burning Aerobics
2Detoxification Diet100 Calorie Burning Aerobics
3Detoxification Diet150 Calorie Burning Aerobics
4Detoxification Diet
5Paleolithic Diet10 Suryanamaskar and Meditation
6Paleolithic Diet10 Suryanamaskar and Meditation
81400 Calorie Diet
81400 Calorie Diet200 Calorie Burning Aerobics
91400 Calorie Diet200 Calorie Burning Aerobics
10Protein Diet100 Calorie Burning Aerobics
11Protein Diet100 Calorie Burning Aerobics
12Detoxification Diet
13Paleolithic Diet10 Suryanamaskar and Meditation
141400 Calorie Diet200 Calorie Burning Aerobics



Detoxification DietCooler or Fruit Juices for Breakfast, Brunch..
Vegetable Salad with Wheat Bread/ Chapatis for Lunch..
Soups for Evening Snack..
Fruit Salad or Bread Sandwich for Dinner..
Paleolithic DietCooler or Fruit Juices for Breakfast, Brunch..
Vegetable Salad and Soup for Lunch..
Soups for Evening Snack..
Fruit Salad or Bread Veg Sandwich for Dinner..
1400 Calorie Dietyour regular food .. but 2/3 of regular quantity..
Protein Dietyour regular food .. but 2/3 of regular quantity.. Include more Protein..



This way of alterations in the diet and exercise plan, makes you to lose more weight rapidly.. Water retention weight will go off.. Extra fat will go off.. You skin will start glowing.. If you continue this beyond 2/3 weeks, it will result in muscle loss.. Muscle loss is never never acceptable..











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February 24, 2016

Toasted Bread with Caramel Banana | Weight Loss Breakfast Recipe


I love sweet breakfast.. That too with Bananas.. It would be lovely right ?? Toasted Bread and Caramel Banana is delicious and healthy.. I have seen people complaining that Banana will make us gain weight.. Of course,, it will.. But it is a healthy weight gain.. I can sense your question.. You might be puzzled with the question "What about a weight loser ? Should he include banana or avoid it ?"

It is good to take one or two bananas a week.. Because banana is not unhealthy.. Banana has some fiber, vitamins and minerals.. Banana has Tryptophan type of amino acid.. Tryptophan refreshes brain.. That is why we are asked to take banana during school days.. (a limited amount).. I think I have answered your question, why a weight loser can include Bananas some days..

Toasted Bread with Caramel Banana

Recipe Source: Tasty's Video
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: 2 one slice each
Calories: 130 per serving

Ingredients
Wheat bread2 slice
Raw Sugar or Powdered Jaggery2 Teaspoon
Banana1 medium
Sesame Seeds1 Teaspoon

Quick Procedure
Take required ingredients.. Toast bread on top of a tawa without Oil..
Slice Bananas.. Add 2 tablespoon of water with raw sugar or jaggery and dissolve it..
Heat a pan and add this solution to it.. It will start caramelizing in few minutes..
Switch off the flame and add Bananas.. Toss it.. Add sesame as well..
Now cut bread to slices as per your wish and top it with this caramel tossed banana..
A perfect medium sweet breakfast is ready..

Step-wise Pictures

Take required ingredients.. Toast bread on top of a tawa without Oil..

Slice Bananas.. Add 2 tablespoon of water with raw sugar or jaggery and dissolve it.. Heat a pan and add this solution to it.. It will start caramelizing in few minutes.. 

Switch off the flame and add Bananas.. Add sesame as well.. Now cut bread to slices as per your wish and top it with this caramel tossed banana.. 

A perfect medium sweet breakfast is ready..


indian diet recipes, diet breakfast, diet dinner
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Bigellow Herbal Teas - Healthy Product Review



Notes to Add:
  • I will post separately how to prepare herbal teas at home.. 
  • This is not a paid review..
  • This is not an advertisement.. This is just my opinion about the product..


Yesterday, I published a video about Green Tea.. There I mentioned a few things about various options of Herbal Teas.. In fact, all these teas can be made at home..The taste and flavor is not going to be much different than store bought tea bags.. What we have to do is

  • Dry Hibiscus for Hibiscus Tea
  • Dry orange skin for Orange Tea
  • Dry Pomegranate Skin for Pomegranate Tea and
  • Dry Mint and Tulsi for Mint Tea..




At the same time, most of us find no time to do these stuffs.. Those who are able to prepare multiple flavored tea dusts can go ahead and prepare in home itself.. For some lazy bees and busy bees, I am giving a review on one product, which I am recently using.. This Bigellow Herbal Teas became familiar to me from Latha Supermarket in Chennai.. In Chennai, most of the supermarkets (Latha, Ponnu, Venkateswara and Ayyanar) stack a variety of Herbal Teas.. If you wish to go online, you can check out in amazon.in.. There are a number of brands available in Supermarkets.. So try with sample packs and then buy the large pack.. Of course from your choice of brand.. The cost will come around Rs 250 for 30 small bags.. In US, I found a small combo pack in Shop-Rite for 5$.. And recently I am adding this tea to my cart in Amazon..

If you are bored because of the repetition of Green Tea, you would have started searching for a variety of Teas.. You can definitely try this Bigellow.. You have two options like small small tea bags and a big pouch or pack of tea.. I usually buy a combo pack with more than 5 flavors.. All is just to ensure there is nothing boring.. The pack which I show you now had 6 flavors.. I will mention one by one.. To know more about the product, click here

  • Pomegranate - Only three words to describe.. Tangy, Pinky and Tasty
  • Orange with Spices - I felt Cinnamon is more.. The flavor is good and this is also tangy..
  • Lemon - Entirely Citric..
  • Mint Medley - You will feel refreshed with this green, minty flavor..
  • Sweet Dreams - Again this is having a perfect natural blend of leaves.. I felt relaxed after a mug of this Sweet Dreams..
  • Chamomile - I have heard from friends that Chamomile Tea will give a relaxed sleep.. Nowadays, I am experiencing the truth in it.. Good choice for old people..


The best recipe to prepare a perfect herbal tea make it more interesting.. Take 300 ml hot water and dip a tea bag.. Let all the spices and color of the tea get into the hot water.. Now add one teaspoon of honey and stir well.. If the water is hot enough to dissolve honey, then it is the right time to take a sip of the herbal tea.. Have a cup and feel refreshed.. Whenever I take a sip of herbal teas, I remember one of my friend, who gave me Peach Tea.. Absolutely in perfect hotness, perfect sweet and in a perfect coffee mug.. She had various other flavors too.. Hope she will review about those items in future..



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February 23, 2016

Soya Keema Masala | Healthy Side Dish


Mostly my lunch will be chapatis.. We need more and more variety of side dishes for that.. At the same time, I can't make anything time consuming or calorie rich.. So  nowadays trying different combinations.. Soya chunks are protein rich.. A protein-rich side dish for lunch is really interesting.. This semi-gravy is spicy and have a good taste that it can be served with Rotis and Chapatis.. 

If you have Soya Granules, this gravy can be done in ten minutes.. Soya Keema Masala or Minced Soya Masala will make a good combination with anything from Rice to Rotis.. You can include this in your Indian style weight loss diet as a healthy side dish.. Soya Keema Masala is protein-rich too.. 



Soya Keema Masala or Minced Soya Masala
Recipe Source (Modified): Indian Healthy Recipes
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4 (6 ounce each)
Calories: 100 per Serving

Ingredients
Soya Keema1 cup washed and drained
Green Peas1/2 cup
Finely Chopped Onion1/2 cup
Chopped Tomato1/4 cup
Ginger Garlic Paste1 Teaspoon
Cinnamon Stick1 inch
Bay Leaves2 or 3
Turmeric Powder1/4 Teaspoon
Chilli Powder1/2 Teaspoon
Curry Masala Powder1/2 Teaspoon
Chopped Coriander Leaves1/4 cup


Quick Procedure
Take required ingredients.. Heat a pan.. Add little oil and once it is heated, add cinnamon and bay leaves..
Add Onions and saute till they become transparent..
Now add ginger garlic paste and saute till the raw smell goes off..
Add tomatoes and saute till they become soft..
Add turmeric, chili and curry masala powder and saute well..
Once it starts leaving oil, add minced Soya..
Add Green peas and saute well..
Add little water if needed.. Mostly water is not needed.. Add salt as per taste..
When the masala gives a very nice cooked flavor, add chopped coriander leaves..
Now Soya Keema Masala is ready to serve with hot Chapatis or Rice..

Step-wise Procedure

Take required ingredients.. Heat a pan.. Add little oil and once it is heated, add cinnamon and bay leaves.. Add Onions and saute till they become transparent..

Now add ginger garlic paste and saute till the raw smell goes off.. Add tomatoes and saute till they become soft..

Add turmeric, chili and curry masala powder and saute well.. Once it starts leaving oil, add minced Soya..

Add Green peas and saute well.. Add little water if needed.. Mostly water is not needed.. Add salt as per taste..

When the masala gives a very nice cooked flavor, add chopped coriander leaves.. Now Soya Keema Masala is ready to serve with hot Chapatis or Rice..

Soya Keema Masala with very less Oil and Fat..

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