So, this post is exclusively meant for those Quorans who asked me to share my oil /fat-free recipes, after my husband adopted the whole food plant-based diet due to his health condition and also because he rejected invasive procedures like stenting. It’s been 2 years complete and he is on this oil-free vegan (not using any animal products)/whole food plant-based diet-
Gopinathan's answer to What change in diet have you made that changed your life for the better?
This is our weekend’s typical south Indian breakfast, cooked completely without oil or any kinds of fat. Also, another major factor involved in oil/fat-free cooking is SLOW COOKING, the dishes cannot turn out tasty if it is done in haste. So, this is contradicting to our fast life! But in the long run, it is a win-win! Plus make sure to eat only when you are hungry! Food tastes Stronger and Better when we are hungry!
Steamed Idli-Recipe:
You may notice that my idlis are not white, instead, they are slightly off white, ‘’coz I add a ½ tablespoon of fenugreek seeds to 1 glass of urad daal. (fenugreek used in moderate quantity has several health benefits)
1cup-Urad daal
½ tablespoon-fenugreek
1 ¼ cup of white raw rice
1 ¼ cup of millet
Soak urad daal and fenugreek seeds together in a bowl, and rice and millet together in another bowl overnight. In the morning grind them separately into a paste. Rice and millet should be ground softly, but coarsely, adding a handful of any kind of cooked rice. Mix them together and keep in a warm place for fermenting for at least 4-5 hours, depending on the weather. Now make either idlis or dosas after adding salt to taste.
Almond chutney: (Rich in protein)
A ½ cup of dry roasted almonds
A ½ inch of ginger root
2 or 3 shallots
1 twig of curry leaf
Green/red chilies as per your taste buds
Tamarind paste or a dash of lemon juice- 1/4 teaspoon
Salt as per taste
Grind them all into a smooth paste adding little water and then season them with dry roasted (use low flame to dry roast and take your time-that adds to the aroma of these ingredients-remember we are not using a drop of oil or fat) one teaspoon full of mustard seeds, ½ teaspoon urad daal, 1 or 2 dry red chillies, a sprig of curry leaf and 1 teaspoon of thinly sliced onions and toast it in low flame for a while. Add this toasted seasoning on top of the ground chutney.
Healthy/Nutritious Sambhar: (Includes protein and loads of veggies)
Toor daal: ½ cup(could mix any kinds of daal)
Shallots-1 handful
Tomato-1 big
The secret ingredient for balancing the pungency of the spices is
Orange slices: if very sweet add only 1 or 1 ½ slices (remember, the sweetness should only balance the taste, never overpower it)
½ teaspoon of turmeric
1 sprig of curry leaf
Pressure cook till they are well done into a smooth paste!
Now cut into bite-size cubes all the veggies you would love to add to your sambhar, including, carrots, beans, cauliflower, eggplant or whatsoever. Add all these veggies to the cooked toor daal, onion, tomato mix, and add the sambhar powder, add tamarind juice(I substitute with lemon juice, which adds a different flavor to the dish) and salt as per your taste, also add more orange slices if in need to balance the spices and enhance the flavor. Now add coriander leaves along with its stem and curry leaf. Don’t forget the salt. Once everything is mixed well, let it cook for one whistle and turn off the stove. Let it cool on its own. Now dry roast all the above-said ingredients for the almond chutney and add to your sambhar. It’s delicious, healthy and nutritious!
Tea with Almond milk:
Almond Milk-1 cup
Green tea and Regular tea mix-1 teaspoon
Cardamom pods-2 or 3 crushed and added while the milk is boiling
Honey-for taste
Once milk and cardamom boil for a little while, add tea powder and honey.
A perfect cup of tea is ready!
Along with this an added banana or bowl of cut fruits makes this whole breakfast very filling!
Wholesome South Indian breakfast cooked without a drop of oil/fat
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