Low Fat, Low GI, Vegan meals for good health

Select Low GI, Low Fat, Vegan foods for every meal and snack.

For Lunch and Dinner: Fill 1/2 your plate with fresh cooked vegetables, 1/4 plate beans or legumes or lentils, 1/4 plate brown basmati rice and a low GI fresh fruit for dessert.

If you are having pasta (try Gluten free pasta) make sure it is cooked al dente and fill 1/3 of your plate with vegetables.

Walk at least 30-45 minutes a day for exercise and include some weight training, yoga or pilates 3 times a week.
**Walking after meals has been most beneficial for me** but walk whenever you can fit it into your daily routine.

12/5/11

Raw Mango curry - Great substitute for potato curry with Dosas

Ingredients:
1 Raw Mango peeled and cut into small 1/4" pieces.
1 Onion diced (optional)
1 tsp. salt
3 Tbs. Urad daal
1 tsp. Mustard seeds
1 tsp. Cumin seeds
1/2 tsp cayenne pepper (add more if you like it spicier)
1 tsp. corriander powder
Few fresh curry leaves minced
1 inch fresh ginger grated
1/2 cup water
Two Tbs. washed, chopped fresh cilantro for garnish when done.

Heat a 12 inch sauce pan on medium heat sprayed with avocado oil and add the urad daal, mustard seeds and cover partially stirring occasionally until the urad daal turns a light pink.  Be careful since the mustard seeds can spatter while you stir them so keep the lid in front of you as as shield to avoid the hot mustard seeds from spattering on you.  This should take a minute or so once the oil is hot,  then add the  cumin seeds and curry leaves along with the onions, cover and cook for about 5 minutes stirring as needed.

* If you are not using onions add the mango and follow the steps below.

Then add all the other ingredients except water, cover and cook stirring occasionally. Add the water as needed to prevent the vegetables from sticking to the pan, cover and cook until mangoes are soft, stirring as needed. About 15 minutes.

Remove from heat and add the cilantro.

Serve with Moong daal or Brown basmati rice Dosas or Brown Basmati rice.

We love this curry with Dosas since the raw mango is a Low GI substitute for potatoes.

Makes 4 servings.






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