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ragi sweet porridge

If you ask me for a simple and tasty millet dish that can be made in a jiffy, I will suggest you this ragi sweet porridge.. If you have no time and you are in a hurry to have your breakfast, opt for this ragi porridge.. It is damn good in taste.. You will definitely love it.. I think there is no need to describe this simple dish too much.. I am going ahead with the recipe, rich in calcium and fiber..


Ragi Sweet Porridge | Ragi Inippu Kanji

Recipe Source: Yet another one from Home Cooks
Preparation time: Cooking Time: Yield 1 cup (1 serving)
Serving size: 1 cup | Calories per serving: 140

Ingredients
Ragi Flour - 2 Tablespoons
Milk - 1/4 cup
Almonds - 5
Powdered Jaggery - 1 Teaspoon
Elachi Powder - a dash

Quick Procedure
1. Dissolve ragi flour in 1 cup of water and keep it on flame..
2. Maintain a low flame and keep stirring.. Ragi will get thickened..
3. Add powdered jaggery and mix it well..
4. Add hot milk and give a good mix.. If you miss mixing, there will be nothing but lumps..
5. Switch off the flame and add elachi powder and finely chopped almonds..

Step-wise Pictures

Dissolve ragi flour in 1 cup of water and keep it on flame..Maintain a low flame and keep stirring..
ragi sweet porridge

Ragi will get thickened.. Add powdered jaggery and mix it well..
ragi sweet porridge

Add hot milk and give a good mix.. If you miss mixing, there will be nothing but lumps.. Switch off the flame and add elachi powder and finely chopped almonds..
ragi sweet porridge


A tasty tasty ragi porridge is ready to have as a light breakfast
ragi sweet porridge

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In the last part, we learnt that we should learn portion control for dieting.. In this post, we are going to see the dietary changes we are going to make.. I am going to list all the substitutions you can make in your diet.. I hope this will be helpful to you..

Avoiding Completely

  • Avoid any processed food
  • Avoid carbonated drinks
  • It is better to avoid chicken.. You can have sea food and mutton.. So you have chance to include some non-veg on your plate..
  • Reduce the amount of oil you use for cooking..
  • Avoid restaurant foods as much as possible..
  • Reduce some salt in you food..
  • Avoid using soy sauce.. Also reduce the usage of tomato sauce, and ketch ups.. 


Replacing with Substitutes

  • Replace bleached flour/ all purpose flour with whole wheat flour.. This is what they call as replace white bread with wheat bread..
  • Reduce your white rice 50%.. Start including red rice or brown rice.. Samai/ Little Millet can also be a nice substitute to rice..
  • Replace all your fruit juices with fruits.. Still, you can fill yourself with detoxification smoothies and drinks..
  • It is better to have only egg whites.. I mean, you should avoid yolk..
  • You can have coffee and tea.. I won't ask you to have black coffee or black tea.. You can add little milk.. 
  • Replace your white sugar with raw sugar(brown) or jaggery..
  • Replace fried snacks or starters with tawa grilled or oven baked..



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millet dosa recipe

I have seen most of my friends ordering Rava Dosa, when they go to hotels.. In some restaurants, the rava dosas will be too good and crispy.. My husband is also a big fan of Rava Dosa.. Also my dad is a fan for Rava Dosa.. Because of these two guys, I got familiar with a successful recipe.. I am following the same recipe from my college days and it turns out good every time.. This successful recipe is the inspiration for me to take up a trial with ragi flour.. I usually try a substitution method during my dieting.. I never completely replace x with y.. I will just substitute a portion.. If it works, I will increase the ratio and retry.. Once I achieve a good recipe, I will make a note of it and follow it.. This substitution technique is completely for the millets.. I personally feel it tough to eat 100% ragi recipe or 100% kambu recipe.. This is the reason behind these much trials..

Back to this ragi rava dosa.. It is very simple to make and hardly takes 10 minutes.. I will share a homemade ready-mix recipe with you soon.. The taste of the dosa will be too good.. It will be crispy at the sides and holes.. It will be soft in the middle.. You must make the batter thin in such a way to make dosa with holes.. The measurement here is accurate, including water.. If your flour absorbs more water, add little by little and get a nice batter.. The flame should be high, while pouring batter and then reduced to medium.. Adjust the flame to get nice dosas..


Instant Ragi Rava Dosai Recipe

Recipe Source: Kitchen Trial
Preparation time: Cooking Time Per Dosa: Yield 8 Dosas (4 servings)
Serving size: 2 Dosas | Calories per serving: 60

Ingredients
Ragi Flour or Finger Millet Flour - 1/2 cup
Sooji or Rava - 1/4 cup
Rice Flour - 2 Tblspoons
Wheat Flour - 2 Tblspoons
Salt and Oil - as per taste
Cumin Seeds - 1/2 Teaspoon
Green Chilly - 1
Adafoetida - 1 pinch
Curd - 1/4 cup

Quick Procedure
1. Take all the ingredients except salt and curd together in a blender..
2. Powder the ingredients with one or two pulses..
3. Add curd and 1 cup of water.. Grind it once again..
4. Add another 1/2 cup of water.. Grind it to a thin batter.. You will not get crispy dosas if the batter is thick..
5. Heat a griddle.. Apply some oil.. Increase the flame, pour the batter as a round and then fill the gap..
6. Reduce flame to medium and apply little oil at the sides..
7. Once it changes colour evenly at the top, turn it to the next side.. Cook for few minutes.. You are done.. Increase the flame and then go ahead with next dosa..
7. You can transfer the dosas to a plate and serve with chutney of your choice..

Step-wise Pictures
Take all the ingredients except salt and curd together in a blender.. Powder the ingredients with one or two pulses..
millet dosa recipe

Add curd and 1 cup of water.. Grind it once again.. Add another 1/2 cup of water.. Grind it to a thin batter.. You will not get crispy dosas if the batter is thick..
millet dosa recipe

Heat a griddle.. Apply some oil.. Pour the batter as a round and then fill the gap.. Apply little oil at the sides.. Once it changes colour evenly at the top, turn it to the next side.. Cook for few minutes.. You are done..
millet dosa recipe


Video Recipe - How to make crispy Ragi Rava Dosas ?


You can transfer the dosas to a plate and serve with chutney of your choice..
millet dosa recipe


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ragi semiya pal payasam

Every meal gets completed only if it ends with a dessert.. At least once in a week, we should enjoy such a wonderful meal.. But being on diet pushes to a state that we cannot have a dessert.. It is really difficult to continue this kind of diet for a long time.. So having some low calorie and low fat desserts, once or twice in a week will make you feel full.. It keeps you motivated rest of the week..

This ragi semiya is a tasty dessert.. This payasam tasted even better than our regular payasam.. The thickness we get from the dissolved rice flour gave a good feeling.. Cardamom and Almonds gave a good flavor.. Yes, it was tasty than expected.. I would definitely suggest you this dessert.. It is also a diabetic friendly dessert.. Adding a little sugar is enough for millets.. Unlike maida or rice, millets need only a little sugar to make them taste more sweeter..


Ragi Semiya Paal Payasam | Low Fat and Low Calorie Dessert

Recipe Source: My Kitchen Trial
Preparation time: Cooking Time: Yield 2 cups (2 servings)
Serving size: 1 cup | Calories per serving: 100

Ingredients
Ragi Semiya - 1/2 cup
Sugar - 1/4 cup
Rice Flour - 1 Tablespoon
Milk - 1/2 cup
Cardamom Powder - a pinch
Almonds - 5 to 7
Ghee - 1/4 Teaspoon or less

Quick Procedure
1. Take ragi semiya in a vessel.. Add some water and let it boil..
2. Let the semiya get cooked..
3. In the other side, finelly chop almonds..
4. Dissolve rice flour in 1/4 cup of water..
5. Add sugar to the cooked semiya and give a good mix..
6. Add Milk and rice flour mixture to the cooked semiya..
7. Mix well so that no lumps are formed..
8. Add cardomom powder and chopped almonds..
9. Let everything boil once..
10. Finally add ghee.. It is optional only..

Step-wise Pictures

Take ragi semiya in a vessel.. Add some water and let it boil.. Let the semiya get cooked..
ragi semiya pal payasam

Add sugar to the cooked semiya and give a good mix..In the other side, finelly chop almonds.. Dissolve rice flour in 1/4 cup of water..
ragi semiya pal payasam

Add Milk and rice flour mixture to the cooked semiya.. Mix well so that no lumps are formed..
ragi semiya pal payasam

Add cardomom powder and chopped almonds..Let everything boil once.. Finally add ghee if you wish.. You are done..
ragi semiya pal payasam


Tasty Ragi Semiya Paal Payasam is ready to treat your taste buds..
ragi semiya pal payasam


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Portion Control just tells you how much you need to eat and how should be the split up.. Knowing portion control helps you a lot to alter you current food diet and maintain a healthy journey.. Portion control tells you how the constituents of your food will be in terms of carbs, proteins and fat.. It is not a technique which tells you how much calories you should eat.. Instead it tells you how to split those calories to follow a weight loss diet.. There are a number of portion controlling techniques.. Let us see one by one in detail..
  • Technique 1: Portion Control based on Calories 
  • Technique 2: Cutting 1/3 parts of current food
  • Technique 3: Altering Carbs, Protein and Fiber Ratio
  • Technique 4: Cutting half of current foods and Replacing with Fruits and Veggies
Portion Control Based on Calories

This is a generally followed portion control technique in which you need to count your calories.. Out of your total calories, 30 to 40% should be from proteins.. Only 10 to 15 % should be from fat.. Rest of the 50 to 60 % can be from carbs and mostly with more fiber.. This rule is completely calorie based and it is a bit hard to manage.. Assume that you need 1400 calories per day.. Take 800 from carbs, 400 from protein and roughly 200 from fat..

Cutting 1/3 parts of current Food

This is our old technique.. Just cut one third portion in your regular meal.. If you have one cup coffee, make it 2/3 cup.. If you have one cup rice, make it 2/3 cup.. This rule goes in this way and it is very simple to understand.. But following is a bit difficult as mostly we don't concentrate on proteins.. Proteins are the important components of our food, which keeps you full.. If your stomach is not full, you will fall into the trap of cravings.. And I think that this rule will not work in long run.. 

Altering Carbs, Protein and Fiber Ratio

This can be easily done by substituting different ingredients.. If you are having carbs, you are going to have the one with low glycemic index.. I mean take time to release glucose.. And fat is decrease, while protein is increased in your diet..

Cutting half of current foods and Replacing with Fruits and Veggies

This is an interesting combination.. Cut half of your rice and replace it with vegetables.. Cut half of the carbs in breakfast and dinner.. Replace it with fruits.. And you should keep in mind that you need to include enough protein.. 

I personally feel that we should follow all these rules and frame ourselves a technique.. I will show you my technique..


  • Include those foods that release glucose slowly (vegetables,brown rice and millets)
  • Reduce Dairy Products
  • Have one portion of fruits and one portion of carbs for breakfast
  • Have one portion of carbs, one portion of protein and 2 portions of vegetables for lunch
  • Have one portion of carbs, one portion of protein and one portion of vegetables for dinner
  • Have a low fat and low calorie dessert or snack
  • Count your calories, at least roughly


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If you ask me a healthy vitmain rich and protein rich breakfast, I will suggest you Idlis.. If you want something rich, I will definitely tell you that it is Adai and Aviyal.. My mom makes good kind of Adai.. It is my Dad's favorite and I remember herself making it often.. I am not a great fan of it.. After marriage, I got very used to this dish as my husband likes it very much.. I just copied my MILs recipe.. Her Adai will be soft.. My mom's adai will be crispy.. I just combined both of their techniques and my Adai will be crispy outside and soft at the middle.. It will taste too good if had with Aviyal and hot, hot, really, hot..

This recipe I am going to share will make a perfect protein rich breakfast.. I love it a lot.. In your weight loss diet, include this breakfast once or twice in a month.. There are a number of other Adai recipes available online.. I am just adding this to my recipe index..


Simple Adai Dosai | Healthy Adai Dosai Recipe

Recipe Source: Traditional Tirunelveli, from my MIL
Soaking time: Cooking Time per Adai: Yield 16 Adais (8 servings)
Serving size: 2 Adais | Calories per serving: 200

Ingredients
Bengal Gram or Kadalai Paruppu - 1/2 cup
Toor Dhal - 1/4 cup
Moong Dhal - 1/4 cup
Urid Dhal - 2 Tablespoons
Rice - 2 Tablespoons
Cumin Seeds - 1/2 Teapsoon
Garlic - 2
Red Chillies - 2
Onions/ Shallots - 2 to 4
Asafoetida - 1/4 Teaspoon
Grated Coconut - 2 Tablespoons
Curry Leaves - a handful
Chopped Onions - 1/4 cup (optional)
Murungai keerai or Drunstick Leaves - a handful (optional)

Quick Procedure
1. Soak bengal gram, toor dhal, moong dhal, urid dhal and rice for 5 hours or overnight..
2. Take the soaked dhal in a blender..
3. Add cumin seeds, garlic, red chillies, onion, asafoetida and coconut to them..
4. Grind them to a smooth paste, adding little water.. Don't add too much of water..
5. Transfer the ground batter to a bowl.. Let it rest for 10 minutes.. You can preserve half of the quantity for future use..
6. Add salt, chopped curry leaves and chopped onions.. You could saute murungai keerai (optional)..
7. Heat a tawa or griddle.. Grease with some oil..
8. Pour a scoop of batter.. Add little gingelly oil to the sides.. Maintain a medium flame..
9. Flip it to the next side.. Maintain a medium to high flame..
10. Adais crispy at sides and soft in the middle are ready with excellent flavor..

Notes
1. Soaking time varies from 5 hours to 10 hours.. Not more or less..
2. Let the batter rest for 30 minutes after grinding for best results..
3. Never add salt and onion to whole batter.. Add them only at the time of making dosas..
4. Adding murungai keerai is completely optional.. It gives a good flavor
5. Maintaining a medium flame will help you to get a properly cooked Adai..

Step-wise Pictures
Soak bengal gram, toor dhal, moong dhal, urid dhal and rice for 5 hours or overnight.. Take the soaked dhal in a blender.. Add cumin seeds, garlic, red chillies, onion, asafoetida and coconut to them..
Adai Dosai

Grind them to a smooth paste, adding little water.. Don't add too much of water.. Transfer the ground batter to a bowl.. Let it rest for 10 minutes.. You can preserve half of the quantity for future use.. Add salt, chopped curry leaves and chopped onions.. You could saute murungai keerai (optional)..
Adai Dosai

Heat a tawa or griddle.. Grease with some oil.. Pour a scoop of batter.. Add little gingelly oil to the sides.. Maintain a medium flame.. Flip it to the next side.. Maintain a medium to high flame.. Adais crispy at sides and soft in the middle are ready with excellent flavor..
Adai Dosai




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In the previous sections we learnt how we have to set our mind, start drinking water, sleep properly and make ourselves ready to lose weight.. The next step is having a proper breakfast.. If you skip breakfast, you are never going to achieve anything great in your weight loss journey.. If you are not willing to have a proper breakfast, better leave your thoughts about weight loss.. I am damn sure that a regular breakfast can make you eat less and burn more calories.. Before seeing the advantages of having a regular breakfast, let us see the top ten excuses we have for not having breakfast..

Ten Excuses for not having a proper Breakfast

  • I am a busy mom.. I'm managing two many things.. 
  • I am a busy home maker and I have a lot of responsibilities on my shoulder
  • I am late to office.. I need to drive and so I can't eat right now..
  • I am late to school or college.. I have exams, practicals or seminars.. So I skip..
  • I am a working women, who needs to travel.. I cannot travel, if I eat and go.. 
  • I am in sorrow.. How can I eat, when I worry ?
  • I am travelling.. I cannot eat properly at right time..
  • I am working in shifts.. I cannot have a proper breakfast..
  • I am trying to lose weight and hence skipping food.. I will cut off a few calories right..
  • I am bored of cooking.. So will have both breakfast and lunch afternoon..

Do these reasons look reasonable ? These are the words we use commonly and now look silly when written down.. There is nothing important than our health.. Not only for those who try losing weight.. I am saying this to everyone.. Never skip your breakfast.. If I tell the advantages of having breakfast and the ill effects of not having proper breakfast, it will help you to understand better..


Benefits of having Regular Breakfast

  • Your Metabolism will be boosted up..
  • Your digestive system will function properly..
  • You brain will function properly..
  • Assimilation will be more and you will get all the needed vitamins and minerals..
  • You will get fresh energy to work for the rest of the day..
  • It will increase your concentration and make you work fast..
  • Your memory power will increase..
  • Your sugar levels will be manged and risk of getting diabetes decreases..
  • Risk of getting heart diseases decreases..
  • It guarantees a long term health..

Ill effects of skipping a Breakfast

  • Chance of getting Head Ache and Giddiness
  • Chance of getting peptic ulcers
  • There is a chance of getting hormonal disorders and obesity
  • You body weight will become difficult to manage
  • There is a probability for getting menstrual disorders
  • It may increase your cravings
  • Your sugar levels will fluctuate and increases risk of diabetes
  • You memory power will decrease
  • Your timing sense will become less
  • Your metabolism will start decreasing
  • There is a chance of lowering your immunity

How should be your breakfast constitution ?

  • You should eat your breakfast within two hours of waking up
  • 25 to 35 % of your daily calorie needs should come from your breakfast
  • It should contain a simple carbohydrate, a simple lean protein, easily digestible vegetable or a fruit or fruit juice, 


Some Samples for Breakfast

  • If you ask me what is the best breakfast example, I will tell you it is Idlis and Sambar.. Simple Carbs, Simple Protein, Cooked Vegetables in Sambar will make a wonderful breakfast.. Nothing can beat it.. 
  • Red rice puttu or any millet puttu with bananas and cooked moong dhal is also a nice breakfast to have.. You can also have kadalai curry/ chick peas masala curry if you like spicy version..
  • If you wish to make it too simple, you can have any sweet porridge with fruits.. Savory porridge with spicy thogayal is also a nice breakfast..
  • At the same time, if you wish you can have a peanut bread sandwich with juices.. Anyways sticking to your regional taste will help you..


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This post might be silly for those who already have a clear idea on what a tofu is.. I am very very new to Tofu and I know nothing other than it looks like Paneer.. Many times I have just confused paneer with tofu.. Here in most of the shops they have tofus next to paneer.. When I looked deeply into the tofu packets, it looked very soft and brittle.. It looked like it will break just for a small pinch.. Because of this reason, I did not buy it for a long time.. Though I did not buy it I assumed myself that it will taste like paneer.. This is my raw knowledge about tofu..

Recently, I have developed a nice habit in me.. That is visiting libraries.. I have started reading a lot of books regarding healthy eating.. It happened to read a lot of cook books.. Most of the cook books those emphasize healthy eating talks about Tofu.. A word Vegan came along with Tofu.. But what is Vegan-ism ? I questioned myself..I know Vegetarianism..  Is Vegan-ism another name of vegetarianism ? Or something else.. I got the answer and it was easy to understand.. Vegan-ism excludes not only meats and eggs.. It excludes derived products from animals and dairy products.. Vegans not only follow a strict Vegan diet.. They also exclude derived animal products like soaps, leather etc.. It is a strict vegetarianism.. TOUGH Man !!!

Now I started digging more about tofu.. Because I am now very clear that Tofu is not same as Paneer.. Tofu is something different and made from different source.. What is that ? Nothing difficult.. I got the answer from WIKI.. Soy milk is used instead of regular cow milk to curdle and pressed to make Tofus.. Great, they achieved Vegan-ism.. But how is this going to help a weight watcher ? We need to look into the calorie values..

  • One cup of Tofu is having 176 calories out of which 80 calories from Protein and 94 from fat.. Also it had 10 grams of dietary fiber..
  • One cup of home made paneer has 351 calories our of which 270 is fat and 70 is protein..
  • I really felt good after seeing this.. Yep, Tofu is a better protein supplement with moderate fat.. At that instance, I thought I should replace the paneer in my dishes with tofu.. 
  • Do you guess it will work out ? Do you guess the taste of tofu is same as paneer ? Unfortunately, NO is the answer.. The taste texture everything is different..  It is better if I chart it down than explaining.. 

Comparing Tofu with Paneer in Weight Watchers point of view

What is my final opinion ? Do I ask you to change from paneer to tofu ? My suggestion is that you could replace paneer with Tofu, if you are not allergic to soy protein.. You can have Tofu, once in a week.. It is a good supplement of protein and fiber.. If you allergic to soy protein, then go for paneer.. But not often.. Have it once or twice in a month.. 

The key point is choosing a good recipe that matches for tofu.. I am a new-bee to Tofu and now only learning how to use tofu.. I will soon update my blog with tasty tofu recipes form my kitchen..








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I laughed at myself before starting this post.. Yeah,, I am a restaurant lover and I can never keep myself away from a restaurant for continuous to weeks.. I visit new kind of restaurant every 10 days.. I love tasting different flavors.. This makes me tough to avoid restaurant foods.. Still it is my responsibility to tell you the fact that you can never lose weight with your restaurant freakishness..

What are the Negative Effects of Restaurant Foods ? There are too many disadvantages in having restaurant foods or fast foods.. I will list them one by one first..

  • We are not sure what oil they use..
  • We are not able to count calories and most of the restaurants deliver high fat and high calorie foods..
  • There is a chance of getting digestive problems..
  • There is a chance of getting heart burning sensation.
  • There is a chance of getting constipation..
  • It might bring an insulin resistance
  • It might bring high blood pressure
  • It might upset blood sugar levels
  • It brings emotional eating and results in eating more and more food
  • It makes us addicted to restaurant foods
  • Most of the fast foods have an unbalanced salt levels, which may bring in adverse effects in future..
  • The most bad thing is the artificial colors and chemical agents..

What are the challenges in skipping restaurant foods ? It is easy to say that we should stay away from restaurants.. If you think practically, it is much and more difficult.. There are a number of challenges..

  • Your first enemy is your taste buds
  • You might be a hosteler and bored with the food
  • Your team might go for a treat or team lunch
  • You might be in a compulsion to attend business meetings or parties
  • You might not be having time to cook and eat
  • You might be travelling, so that you cannot avoid restaurants

How can you skip restaurant food ? I have told you the challenges.. If I give a few suggestions, it would be helpful.. Remember one thing.. No body can skip restaurants lifetime.. It is of course a crazy idea or oath to take.. What you should remember is, you are going to skip restaurants for a few month and afterwards, you are going to reduce the number of your visits.. It is not a tough thing if you make your mind for the journey..

  • So keep yourself motivated that you are going to hit your most favorite restaurant only after reducing your target pounds..
  • Fix your mind that you are not going to visit a restaurant without losing your targeted weight
  • Keep low calorie snacks and fruits handy to make sure that you never step into a restaurant because of cravings
  • During travels, snack on fruits and manage with gentle restaurant foods.. In my previous posts I asked you to avoid unnecessary travel
  • Learn how to eat effectively on a diet day, before you go to a party.. For Indian taste buds, I have already wrote a post on how to eat effectively on a dieting day.. Read the post to keep yourself with a good idea..
  • If you are a hosteler or staying alone, stock a lot of fruits and low calorie snacks.. Also learn how wise you can be in choosing restaurant foods..

Who should be very cautious and strictly avoid restaurant foods ? If you are only a few pounds overweight, you can have your cheat diet at your favorite restaurant.. But keep in minds that is just once or twice in a week.. I am going to list some people who should think twice or thrice before reaching the steps of a restaurant..
  • Those who have PCOD or PCOS and may be overweight or not
  • Those who have very oily skin and trying to lose weight
  • Those who are diabetic
  • Those who have harmonal disorders and trying to lose weight
  • Those who have severe constipation and trying to lose weight
  • Those who are extremely overweight 







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There is a lot and lot of connection with sleep wake up cycles and our body weight.. The first advice I give for those who complain about their weight gain is to sleep properly.. Mostly if you notice the reason behind your sudden weight gain, it will be the improper sleep.. There are various reasons why our body tends to gain weight with an improper sleep wake up cycle.. I will tell you one by one..

Benefits of Sleeping Properly
  • It activates the hunger hormones
  • It regulates hunger cycle
  • It helps burning body fat
  • It helps improves body metabolism
  • It avoids late night cravings
  • It makes your brain alert
  • It refreshes your body
  • It makes yourself focused on you diet

How many hours should I sleep ?
7 to 9 hours a day

What is the best position to sleep ?

  • Best position is to sleep on back
  • a kind of OK position is sleeping on left side
  • a kind of moderately OK position is sleeping on right side
  • Worst position is to sleep on stomach
  • Another bad position to sleep is curving yourself as your are in your mother's womb.. That is the worst position that can affect your spine..


How should be your sleeping area ?

  • It should be clean and neat..
  • Cover your bed with light colour clothes..
  • very little light is enough..
  • you could calm yourself with melodies..
  • No cellphones.. No emails.. No gadgets.. No pressures..


What should I do if I work in night shift ?
You must regulate your hours.. In case your shift starts by 9 pm and ends by 6 am in evening, you should regulate your hunger cycle as follows.. Your hunger cycle or sleep wake up ..

  • Morning 8 am - It is actually a breakfast time.. But you should have your lite dinner then.. Make it lite as much as possible to make sure that you don;t put on weight while you sleep.. 
  • Sleep from 9 am to 5 pm.. This should be a continuous 7 hours sleep.. Switch off the lights while you sleep.. Drinking chamomile tea may make you fall asleep soon.. Make sure that you are not disturbed int he sleep.. Never waste time with phones or videos.. Never waste your time by chatting.. Just sleep peacefully..
  • Night 7 pm - It is actually the tiffin time.. You should assume that as breakfast time..
  • From 9 pm to morning 6 am - You can have 3 small meals in this time interval.. This would help you to avoid late night snacking.. Never drink too much of coffee or tea.. Never drink coffee or tea after 6 am, as it will make it hard to sleep in the morning..

What should I do if I have a small baby ?
I can understand your situation.. I have never suggested anybody to lose weight while breast feeding.. So if you are breastfeeding, no need to try weight loss at this instance.. If you are having a small baby but not breast feeding, you can find a way to sleep properly.. It is even OK, if you sleep 5 hours in night and 2 hours in day.. The goal is you should sleep 7 hours per day definitely..

What will happen in I don't sleep properly ?
  • You will start feeling more hungry after your lunch
  • Your metabolism will become slow
  • You may eat more at night
  • You will experience skin dryness and eye irritation
  • You may experience constipation

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Salmon fish is rich in protein and omega fatty acids.. It is good for women who breast feed their babies.. It is a good food that you can have more and more after delviering baby.. But the most pity thing is I don;t like the falvor of the fish.. Specially if some gravy is made with salmon, I find it tought to eat.. The smell of the fish stays in my gut for a long time.. It was mys last trial to make something better with the Salmon.. At that time, my mom suggested me to make this Thoran.. I tried it with no hope.. But it worked out.. It was very tasty and went well with hot rice.. And nowadays, I am buying salmon fish just to make this thoran..

For those who have the same experience as me, I would suggest this recipe.. It is also a good post pregnancy recipe, if the coconut is well roasted.. It is rich in protein and hench you can include it in your weight loss lunch menu.. It is always better to have it for lunch than dinner..

Salmon Fish Poriyal | Salmon Fish Thoran

Recipe Source: Nagercoil Regional
Preparation time: Cooking Time: Yield 3 cups (3 servings)
Serving size: Calories per serving: 120 (mostly protein)

Ingredients
Salmon Fish - 1 pound (skin and bone removed)
Onions - 1 medium (sliced and then chopped)
Coconut - 2 tablespoons
red chillies - 2
turmeric powder - a pinch
cumin seeds - 1/2 teaspoon
mustard seeds, urid dhal, curry leaves - for seasoning
oil and salt - as per taste

Quick Procedure
1. Take coconut, onions, turmeric powder, red chilli and cumin seeds in a blender and coarsely grind them..
2. Wash and clean the salmon fish pieces.. Heat a tawa and place salmon fish on it..
3. Cover it and cook for few mintues.. It will turn colour on the top.. 4. Now turn it to the other side and cook for a few minutes.. Make sure that it is well cooked..
5. Remove it to a bowl and break it into small pieces..
6. Heat a pan.. Add oil.. Add mustard seeds and urid dhal and let it sputter..
7. Add curry leaves and onions.. Saute onions till they become soft..
8. Add the broken fish pieces and saute well.. Add some salt.. Saute till the fish becomes dry..
9. Add ground coconut mixture and saute well..
10. Cook till the coconut starts leaving the side of the vessel.. You are done..

Step-wise Pictures
Take coconut, onions, turmeric powder, red chilli and cumin seeds in ablender and coarsely grind them..
salmon fish poriyal

Wash and clean the salmon fish pieces.. Heat a tawa and place salmon fish on it.. Cover it and cook for few mintues.. It will turn colour on the top.. Now turn it to the other side and cook for a few minutes.. Make sure that it is well cooked.. Remove it to a bowl and break it into small pieces..
salmon fish poriyal

Heat a pan.. Add oil.. Add mustard seeds and urid dhal and let it sputter.. Add curry leaves and onions.. Saute onions till they become soft..
salmon fish poriyal

Add the broken fish pieces and saute well.. Add some salt.. Saute till the fish becomes dry.. Add ground coconut mixture and saute well.. Cook till teh coconut starts leavign the side of the vessel.. You are done..
salmon fish poriyal


Tasty Salmon Fish Poriyal is ready to get served with hot steaming rice.. salmon fish poriyal


2


drumstick leaves rasam or murungai ilai rasam

Drumstick leaves are rich in iron.. Having it often increases haemoglobin count.. If women have it often, it is good for our health.. Pregnant women should have drumstick leaves to increase their Hb count.. Also it increases breast milk after delivery.. It is really a good post pregnancy recipe.. There are a number of health benefits in this awesome drumstick leaves.. At the same time, they can cause gas trouble.. It is the reason behind the fact that people hesitate while using it post-pregnancy.. Adding garlic and asafoetida would be the solution for this.. And this drumstick rasam would really make a perfect recipe using drumstick leaves..

The reason why I made a rasam using drumstick leaves is different.. I got only a very few leaves.. I could not make it as a thoran for 2 servings.. Hence I decided to make sambar or rasam.. Try this recipe.. It will be a tasty and healthy one..

Some other Rasam Recipes
Murungaikkai Rasam or Drumstick Rasam
Rasam without Rasam Powder
Paruppu Rasam or Paruppu Thanni or Dhal Rasam

Some Kootu or Stew Recipes to have with Rasam
Vellai Poosani Kootu or White Pumpkin Stew
Chow Chow Paruppu Kootu or Chayote Dhal Stew
Chow Chow Paal Kootu or Chayote Milk Stew
Peerkangai Paruppu Kootu or Ridge Gourd Stew
Soraikkai Kootu or Bottle Gourd Stew

Murungai Keerai Rasam | Drumstick Leaves Rasam | Iron Rich Diet Recipe

Prep Time :
Cook Time:
murungai keerai rasam recipe
Yield:
3 cups 		Svg Size:
1 cup

Average Rating:
5 for 5
Calories per Serving:
40
Posted By:
Cuisine:
Tamilnadu

Ingredients
Drumstick Leaves - 1 cup
Pepper - half teaspoon
Cumin Seeds - half teaspoon
Red Chilly - 1 small
Garlic Cloves - 3
Green Chilly - 1
Curry Leaves - a handful
Turmeric Powder - a pinch
Asafoetida - a pinch
Tamarind - a gooseberry sized
Mustard, Fenugreek and Urid Dhal - for seasoning
Coriander leaves - a little
Salt and Oil - as per taste

Quick Procedure
1. Take drumstick leaves and water in a vessel.. Add salt and cook till the leaves become soft
2. Dry roast pepper, cumin seeds and red chilly..
3. Take dry roasted ingredients in a blender and grind it to a coarse powder..
4. Add chilly, garlic and curry leaves to the ground powder..
5. Grind the items together to make a coarse paste..
6. Heat a pan.. Add oil.. Add mustard seeds, fenugreek seeds and urid dal.. Let them sputter..
7. Add the ground paste and asafoetida.. Saute for while..
8. Add tamarind juice and cooked drumstick leaves along with the water..
9. Add salt and mix everything together.. Keep it in medium to low flame and wait for a while..
10. Let it froth up.. Switch off, once it bubble and froth.. Do not let it boil, as the taste of rasam will go bad.. Rasam is ready

Step-wise Pictures

Take drumstick leaves and water in a vessel.. Add salt and cook till the leaves become soft..
drumstick leaves rasam or murungai ilai rasam

Dry roast pepper, cumin seeds and red chilly.. Take dry roasted ingredients in a blender and grind it to a coarse powder..
drumstick leaves rasam or murungai ilai rasam

Add chilly, garlic and curry leaves to the ground powder.. Grind the items together to make a coarse paste..
drumstick leaves rasam or murungai ilai rasam

Heat a pan.. Add oil.. Add mustard seeds, fenugreek seeds and urid dal.. Let them sputter.. Add the ground paste and asafoetida.. Saute for while..
drumstick leaves rasam or murungai ilai rasam

Add tamarind juice and cooked drumstick leaves along with the water.. Add salt and mix everything together.. Keep it in medium to low flame and wait for a while.. Let it froth up.. Switch off, once it bubble and froth.. Do not let it boil, as the taste of rasam will go bad..
drumstick leaves rasam or murungai ilai rasam


Rasam is ready
drumstick leaves rasam or murungai ilai rasam


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authorHi. This is Sabari. I am the author of this blog. You can check out my weight loss story and more about me here.
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