DETAILS OF COOKED FOOD

At Aatma
 UPMA

INGREDIENTS
GHEE-3 TBL SPOON
● Ginger- pieces 1 tsp
●

Mustard seed-1/2 tsp

● Green chilly-1 -pieces
●

Blackgramseed-1/2ts
● Carrot-1 tble spoon
●

Cumin seed-1/4 tsp

● Beans-pieces 1 tbl sp
●

Cardemum-4
● Tomato-1/2 pieces
●

Cloves-4
● Curry leaves- 10 lvs
●

Cashew nuts-7-10
● Samolina-100 gms
●

Dried grapes-7-10
● Salt -for taste
●

Termeric powder-1/4
● Water 200 -ml
●
 How to prepare..?
Heat the pan
●

Pour the ghee in to the hot pan

●

Add mustard seed -let it to pop

●

Add black gram seed and cashew nuts-wait to get

●

golden colour
Add cumin seed cardemum cloves dry grapes
●

(wait to get pleasent smell)

●

●Add ginger/chilly/beans/carrot/tomato/curry
leaves one by one
 ...continious
Pour 200 ml of water to the same pan
●

●Add termeric powder,salt and 1 tbl spoon of ghee

to it
Wait untill ithe water boils well
●

●Add samilina to the boiing water stir it well

simultaniously
Once it becomes a semisolid-decorate with
●

grated coconut curry leaves then cover with a lid

 ghee
Dhi kaanthi smrithi
● ●Imparts
dayakam wisdom/complection
Balakaram/medha
●
/memmory/strength/nour
pradam/pushtikrith ishment/

Vatha sleshma
●
Alliviates vatha-kaph
●

haram/sramopasamana Removes fatigue

●

m/ Treats pitha
●

Pithapaham shudhikrith
●
Clences system
●

Vahni vridhi karam

●
Stimulates digestive
●

Vipaka -madhuram
● power
 Sarshapa-mustard seed
Aasuri katu thikthoshna
● Bitter-pungent-hot
●

●Vatha pleeha arthi Alliviates vata

●

shoola nuth Treats splenic pain

●

●Daaha pitha Mitigates colicjy pain

●
(agni)prada
●Causes burning
●Hanthi kapha pitha sensation
krimi vrunan
Increases pitha(agni)
●

Alliviates kapha pitha

●

Treats worm
●
 Sarshapa-mustard seed
Aasuri katu thikthoshna
● Bitter-pungent-hot
●

●Vatha pleeha arthi Alliviates vata

●

shoola nuth Treats splenic pain

●

●Daaha pitha Mitigates colicjy pain

●
(agni)prada
●Causes burning
●Hanthi kapha pitha sensation
krimi vrunan
Increases pitha(agni)
●

Alliviates kapha pitha

●

Treats worm
●
 Jeerakam-cumin seed
Katuka-ruchya -
● Pungent-imparts taste
●

deepana-pachana Promotes digestion and

●

Lakhu sugandhi-
● dig.fire
medhya Light for dig.
●

Sleshmaghna-ushna
●
Fragrent
●

Chardi athisara jith

●
Confers intellect
●

Gulma-shola-udara-
●
Alliviates vitiated kapha
●

●Aadhmaana- Hot in potency

●
krimidantha
amayapaham Treats vomitting and
●
 Idly/dosa
White rice-3parts
●

Urad daal(black gram)--1part/1/2part dor dosa

●

Salt-for taste
●

● How to prepare??
Wash and Soak the rice and urd daal in
●

waterfor 5 to six hours

Make semisolid dough by grinding it finely
●

Allow it to ferment naturally by keeping in

●
 Qualities of ingradients
Rice
●

madhura-sweet
●

snigdha-unctuous
●

balya-strengthening
●

kashaya-astringent
●

lakhu-light
●

ruchya-imparting appetite
●

swarya-enhancing voice
●

vrushya-aphrodisiac
●
 Maasha/urd dal
Qualities of urd dal
●

heavy
●

increases the production of feces

●

dry
●

sweet
●

allivites kapha and pitha

●
 Idiyappam
●Rice powder (fry the rice powder till it attaind light
red colour with a good flavour)
Salt for taste
●

● How to prepare?
Boil 2 parts of water
●

Add slowely-1 part of rice powder while boiling

●

and smash throughly to get a thick paste

●Squeeze thrugh the special instrument with seave
to small bowls
 chapathy
Wheat powder-1 part
●

Water and salt -as per need

●

● How to prepare???
Add enough quantity of water to the wheat
●

powder to make a thick-but soft paste

●Add a little ghee to the dough so that the paste
should not stick to the hand while smashing
The dough should be soft and non sticky
●

Make small round balls with the dough

●
 Qualities of ingradients
The whole wheat-
●

●vrushya sheetho guru snigdho jeevano vatha

pitha:/sandhana kaari madhuro godhooma
sthyryakrtsarah://
Aphrodisiac,laxative
●

cold,heavy,sweet,laxative
●

unctous,gives firmness to body

●

Conducive to life
●

treats vitition of vatha and pitha

●
 Kaal*an
Raw banana-1 big
● Buttermilk -100ml
●

Elephant yam-100gm
● Mustard seed-1/2 tsp
●

piece Phenugrek-1/2 tsp

●

●Tuemeric powder 1/4 ●Curry leaves-5 to 10

tsp leaves
Salt -for taste
●
Coconut oil-2 tsp
●

Pepper powder 1/2 tsp

●

Cumin seed 1/2 tsp

●

Coconut grated 1/2

●
 How to prepare..
Raw banana and yam need to cut into pieces with
●

1 inch
●1.Cook both together in water along with
turmeric,salt,and pepper powder and keep apart
2.Grind the grated coconut with cumin seed
●

Boil the cooked vegetable with butter milk for 3 to

●

5 min
Add the coconut paste to the vegetable.
●

●3.take coconut oil in a frying pan pop the mustard

seed and fenugrek seeds ,add curry leaves -
 Qualities of ingradients
Raw banana-cold in potency,heavy,stimulate
●

digestive fire,reduces pitha,

Elephant yam-punchent,hot potency,promotes
●

digestion,treats worms infestation,colicy

pain,disorder of blood,good in hemarrhoids,gives
good taste.
Termeric-
●

Sarshapam(mustard)
●

Salt-
●

Pepper powder
●
 Olan
ingradients
Ash gourd
● ● How to prepare.?
Pumkin
● ●boil the vegetabl to
Coconut-(milk)
●
cook
Coconut oil
●
Add coconutmilk to the
●

mixture,allow to boil.
Salt
●

Mix curry leaves and

●
Curry leaves
●
one teasoon of co.oil
 APPAM
● Raw rice-half glass (soaked for 3 hours)
● Coconut-grated half a glass
● Cooked rice 2 table soon
● Coconut-grated half a glass
● Salt-for taste
●Yeast(natural)-coconut water 100ml with one tesoon of suger
ket for overnight
 How to prepare?
➢ Grind the soaked raw rice,grated coconut ,and cooked rice
finely to a semi solid form
Add brown suger and mix it well
➢

Add the salt and the natural yeast -mix it properly

➢

Keep it for over night

➢

Heat the pan

➢

spread the dough on the hot pan

➢

Cook it well for 2 to 3 minutes.

➢

Serve it hot
➢
 Wheat dosa
ingradients
Wheat
●

salt
●
 How to prepare?
1 cup of wheat powder mix well with water and
salt (for taste) to make a semi solid dough

Heat the pan and our the mixture on the ht pan

cook it for 2 to minutes on both side

Will be tastier if stuffed with the mixture of coconut

suger,and cumin seed

(Stuff of coconut -one table spoon of coconut ,half

table spoon of brown suger with a pinch of cumin
seed)
 Kanji(rice soup)

● Broken rice-1part
● Water -3 part
Salt (for taste)
●

how to prepare?
●

Cook well the broken rice with 3 arts of water and

●

add salt for taste,serve it hot

 Uluva dosa
Fenugreek-1 table spoon
●

Raw rice-half a cup

●

●Salt

How to prepare??
●

●Soak the rice and fenugreek in water for 3 to 5

hours
●Grind it well to a semi solid form ,add the salt for
taste
Heat the pan,sread the dough on to the hot pan
●

and cook both sides fot 1 to 2 minutes,serve it hot

 ● Buttermilk-butter removed 200ml
●Water-200 ml
●Curry leaves-4 to 5 leaves
Ginger-crushed -with1inch length
●

Turmeric powder-quarter teaspoon

●

Pepper powder-quarter teaspoon

●

● Salt- for taste

●Boil the butter milk with all other ingradients,

other than salt-stirr it well continiously to make it
half (200ml)
Add salt once the buttermilk is warm
●
 Mustard seeds-1 tesoon
●

Blachk gram seed (dehusked)

●

● Curry leaves-10 leaves

Ginger-crushed 1 inch long piece
●

●Green chilly-1
● Coconut oil-3 teaspoon
Salt for taste
●

grind the coconut with water,ginger,green

●

chilly,salt,curry leaves(5)
For sesoning -heat the pan,pour the coconut oil,
●

put the mustard seed to pop,add black gram

●

seed,curry leave (5)

 Kichdee
Raw rice-2 cup
●

●Greengram (yellow small dal)-1cup

Cumin seed-1 table soon
●

Ghee-1 table spoon

●

Salt-for taste
●

how to prepare?
●

Cook well the rice and dal with 4 parts of water

●

● for sesoning-fry the ghee with cumin seed and

spred over the cooked kichdee
Add salt for taste,serve it hot
●
Buttermilk curry