Healthy Kerala Recipes For Weight Loss

Kerala is known for its beautiful tourist places where the natural beauty presents a very picturesque view. People from all over the country and the world come here to visit and enjoy tourism as well as the food here. Kerala is also called the land of spices, the effect of which can also be seen in the food there. So, here are some healthy Kerala recipes for weight loss. See this below…

Fish Moli:

Fish Moli is one of the most delicious non-vegetarian dishes of Kerala which remains a favorite among the locals and tourists of Kerala. Like other delicious dishes of Kerala, it is also prepared with coconut milk, kokum, and spices and is known as Kudampuli. All seafood lovers must try Kerala-style fish molli at least once in their lives. This is one of the healthy Kerala recipes for weight loss.

Ingredients:

For the Marination:

• Kingfish/Pomferts or any firm-fleshed fish: 1 pound or 2 medium-sized
• Turmeric powder: 1 tsp
• Lemon juice: 1 tsp
• Season with salt

Gravy:

• Onion: 1 large, thinly sliced
• Tomato: 1 medium chopped
• Ginger: 1-inch piece crushed
• Garlic: 2 cloves crushed
• Black pepper powder: 1 tsp
• Thick coconut milk -Onnam Sat /Onnampal: 1/2 cup
• Semi-thick coconut milk – second extract / second milk: 1/2 cup
• Thin coconut milk – third extract / third milk: 1 cup
• Curry leaves: 2 stalks
• Green Chillies: 2-3 chopped
• Lemon juice / Vinegar: 1 tsp
• Coconut oil: 2 tbsp
• Season with salt

Instructions:

• Wash and dry the fish.
• Marinate the fish with the marinade ingredients listed above and set aside for 15-20 minutes.
• Heat oil in a pan and lightly fry the marinated fish pieces on medium flame and set aside.
• Heat a pan (in a ‘stone pan’ should be an earthen pot) and pour the required amount of coconut oil. (Note: This will enhance the actual taste)
• Sprinkle with mustard; Add ginger and garlic and saute for a minute.
• Add chopped onion, curry leaves, and green chilies and saute until soft and translucent.
• Add tomatoes and saute for a minute.
• Add black pepper powder and bring to a boil.
• Add thin coconut milk/third milk and salt and mix well.
• Carefully add the fried fish pieces and cover and cook the fish. As the fish is half-cooked, you just need to cook it for a few more minutes.
• Now for the second extract – pour semi-thick coconut milk/dampal hold the sides of the pan and swirl the fish until it is well submerged in the gravy. Cook it slowly till the fish is fully absorbed.
• Remove the pot from the heat and pour in the first extract- thick coconut milk/whey milk; Put it back on low heat for a minute and gently shake it to mix. (Note: Do not stir the fish after cooking as it may break the fish.
• Remove the pan from the heat and add some lemon juice or vinegar. Finally, top with some coconut oil. Enjoy and serve!

Puttu:

Puttu is very famous for breakfast in Kerala. It is made by mixing boiled rice flour, water, and salt. Puttu is eaten with any curry or just banana and grated coconut but the best side dish is Kadala curry (black gram curry), a spicy coconut gravy, and boiled chickpeas. It will also fill your stomach and due to the good amount of protein, you will not feel hungry till afternoon. This is one of the healthy Kerala recipes for weight loss.

Ingredients:

• 2 potatoes
• 1 cup pumpkin
• 1/2 green papaya
• 1 cup jaggery
• 1 radish
• 4 tomatoes
• 3 tablespoons grated coconut
• 1 teaspoon turmeric to taste
• 2 tsp Dalma powder
• 2 tablespoons of ghee
• 2 bay leaves to taste
• Sufficient jaggery powder
• 2 tablespoons coriander leaves
• 1 Eggplant / Aubergine
• 1/2 cup rabi (Colocasia root)
• 2 sweet potatoes
• 100 grams of green lentils
• 2 green unripe bananas
• 150 grams of jackfruit
• 1 inch of ginger
• 2 dashes asafoetida
• 1 tablespoon cumin seeds to taste
• Adequate salt
• 3 cups of water

Instructions:

• To prepare this easy recipe, cut the vegetables into large squares and place the beans lengthwise.
• For an authentic taste, you can cook it in a clay pot or use a regular kadai. First, wash the dal well, then heat your container and add 3 glasses of water. Add kayam, salt, and turmeric powder to it and boil for a minute or two. Then add dal and cook well.
• Add all the vegetables to the cooked dal: After the dal is cooked properly, add the vegetables and cover half. Cook for a few minutes then add crushed ginger and jaggery (according to your taste). After the vegetables are cooked, add the grated coconut and cook for another 5-10 minutes.
• Prepare Tempering: Heat ghee in a pan and switch off the flame. Add cumin seeds and mackerel powder to the hot ghee and immediately pour it into the dal and cover it completely for a minute. This is done so that the flavor goes inside. Then mix it and garnish with grated coconut and coriander leaves. (Note; this tempering is made without garlic and onion.)
• Tempering with onion and garlic: Heat some oil in a pan. Add hing and cumin seeds. Then chop 2-3 whole red chillies. Then add chopped onion and garlic and cook until golden brown and add curry leaves. Add some dalma powder, coriander powder, garam masala, and red chili powder (optional). Mix everything add the dal cook for a minute and garnish with coriander leaves and some coconut.

Erissery:

Erissery is a dish that is made in every kitchen in Kerala. It is a curry dish made from raw bananas or chopped sweet potatoes. It is prepared by boiling sweet pumpkin with salt, chilies, dry lentils, grated coconut, turmeric powder, cumin seeds, and garlic. It is served with a bed of rice. Erisaari is a favorite dish during religious festivals like Onam. This is one of the healthy Kerala recipes for weight loss.

Ingredients:

• Pumpkin – sliced ​​– 1 cup
• Eggplant – chopped – 1 cup
• Jaggery – sliced ​​– 1 cup
• Beans – ½ cup
• One and a half cups of shredded coconut
• Turmeric powder – half teaspoon
• Cumin – 1 tsp
• Garlic – 2 cloves
• Green Chilli – 3
• Black pepper – half a teaspoon
• Curry leaves – 1 stalk

For Seasoning:

• Mustard – 1 tbsp
• Buckwheat nuts – 1 tbsp
• Grated Chillies – 4
• Curry leaves – 1 stalk
• Coconut oil

Instructions:

• Cook broad beans in a pressure cooker. When half cooked, open and cook again with vegetable pieces, green chilies, curry leaves, and salt to taste.
  Add garlic, cumin, black pepper, and turmeric powder to the grated coconut.
• Heat oil in a pan and season with mustard and curry leaves. Reduce the heat and stir in the nuts and ground chilies, then add the rice add a little water, and bring to a boil. Pour the seasoned flour into the cooked lentil vegetable cage, stir gently, and cover. Erissery is ready.

Kerala Shrimp Coconut Curry:

Don’t miss out on eating delicious shrimp in Kerala. This Kerala dish is prepared with coconut and other spices. Tiger prawns are usually used for this meal. This famous dish of Kerala is for all shrimp lovers. It gives you the authentic taste of Kerala cuisine. This is one of the healthy Kerala recipes for weight loss.

Ingredients:

• Prawns – 200 grams
• Grated Coconut – 125 gms
• Coconut flakes – 1/8 cup
• Ginger (finely chopped) – 2 inches
• Garlic cloves (finely chopped) – 7
• Green chillies (chopped) – 2
• Tomato (finely chopped) – 1
• Tamarind – 25 grams of tamarind soaked in 1/2 cup of water
• Turmeric powder – 1/2 tsp
• Coriander powder – 2 1/4 tsp
• Kashmiri Chilli Powder – 2 1/4 tsp
• Whole pepper – 1/2
• Black pepper powder – 1/2 tsp –
• Coconut oil – 3 tbsp
• Mustard – 1 tbsp
• Dry red chillies – 4
• Salt – 1 tsp
• Water – 3/4 cup

Instructions:

• First, roast the coconut. Add grated coconut, 2 dry red chilies, 1/2 tsp whole black pepper, curry leaves, and 1 tsp chickpeas in a pan.
• Mix these in between.
• Once the grated coconut is roasted well, turn off the flame add 1 1/4 tsp coriander powder, and stir.
• Add 1 teaspoon of Kashmiri chili powder and stir and keep aside. Once this mixture cools, make a fine paste without adding water.
• To cook the prawns, combine the cleaned prawns, coconut flakes, curry leaves, 1/4 tsp turmeric powder, 1/2 tsp black pepper powder, and 3/4 cup water in a pan and stir.
• Add 1/4 tsp salt and stir.
• Once it starts boiling, cover and cook for 2 minutes.
• After 2 minutes open and allow the water in the prawns to evaporate.
• By the time the water evaporates, the prawns are fully cooked. Cover and remove from oven.
• Now let’s make the whip. Add 3 teaspoons of coconut oil to the pot.
• When the oil is hot, add 1 tsp of mustard.
• When the mustard splutters add 2 dry red chilies.
• Add curry leaves and stir.
• Add 2 chopped green chilies and stir.
• Add finely chopped ginger and garlic and stir.
• Add 3/4 tsp salt and stir. Cover and cook for 1 minute.
• Stir well after 1 minute.
• After frying, add 1/4 tsp turmeric powder and 1 tsp coriander powder and mix.
• Add 1 1/4 tsp Kashmiri chili powder and stir.
• Add chopped tomatoes and stir. Cover and cook for 1 minute.
• Open and stir. By this time the tomatoes will blend well with the masala.
• Add grated coconut paste and mix. This coconut paste is made by grinding grated coconut without adding water.
• Add the cooked prawns along with 2 tbsp of water to this mixture.
• Add tamarind water and stir (soak 25 grams of tamarind in 1/2 cup of water, then crush and strain).
• Once this mixture starts boiling, cover and cook for 1 minute.
• After 1 minute add curry leaves. Close and set aside.
• Prawn whipping is ready to serve.

Appam:

Appam is like a pancake made of rice batter in a special type of spaghetti, which is round. The middle portion is soft and spongy. Appam can be eaten with any kind of vegetable. Which includes both hot vegetarian and non-vegetarian curries. Green chilies are used in Kerala stew. Apart from this, potatoes, onions, ginger, garlic, and coconut milk are used along with chopped chicken, mutton, beef, or vegetables. Appam and stew are one of the most favorite dishes in Kerala. This is one of the healthy Kerala recipes for weight loss.

Ingredients:

• Greens- 500 grams
• Grated coconut – 1.5 cups
• Rice- a handful
• Salt- to taste
• Sugar- 4 tbsp
• Baking soda- half teaspoon
• Coconut milk- one cup
• Coconut water – quarter cup
• (Coconut milk and coconut water are optional. Use only if available)

Instructions:

To Be Done The Day Before:

Soak greens in water for at least 5-6 hours. After soaking well add coconut and rice and grind well. Grind by adding water. But be careful not to overwater. Bread flour should be thicker than dosa flour. Add enough salt.

For The Cupping:

It sounds like a big event, but it’s not. Take 4 tablespoons of flour from the ground flour. Add the same amount of water and keep it in a saucepan. Add a tablespoon of sugar and mix. The mixture will begin to thicken. Keep stirring well. Allow to cool thoroughly after shortening like a cross. After that add it to the rest of the ground flour and grind it well. Then keep aside for fermentation.

Allow the dough to ferment for at least 8 hours.

The Next Day:

Add baking soda and sugar to the flour and mix well. Add coconut milk and coconut water if available. It’s okay if not.

Add one and a half teaspoons of flour in a hot pan, stir well, cover, and cook to make delicious homemade appam.