Dhals and their nutritive values

Tomato Dhal

Method of preparation

First of all, take the red gram dal and wash it and drain the water .Add for 1 glass of dal two glasses of water and keep it aside. Take 2 tomatoes and wash them and cut them and add these pieces to the dal and pressure cook this .After three whistles turn off the stove and keep it aside for few minutes.

Method of preparation and nutritive values of Different Payasams :

Ingredients :

Rice Payasam
Rice 150gms
Jaggery 100gms
Milk 250ml
Ghee 5gms(optional)
Cardamom traces
Water 100ml
Preparation:

First take milk in to a vessel and heat it. Then after the milk gets heated add the rice to it. Cook for 15 to 30 mins . Check the rice whether its been cooked or not. If the rice is soft and cooked off the stove and immediately add the required amount of jaggery to it and mix well. Later add ghee on it.

Tips :
If required we can add sago in this preparation. It gives a different taste.

Nutritive values of this recipe:

Nutrients	Amount
Energy	845kcals
Protein	14.9gms
Carbohydrates	159.55gms
Fat	16.83gms

Sago Payasam:
Ingredients required for this preparation are ;
Sago 100gms
Milk 250ml
Sugar 150gms
Cardamom little
Cashewnuts 5gms
Ghee(optional) 5gms
Water 50ml

Method of preparation:

First, take the milk into a vessel and keep heating it. After the milk gets hot add sago to it. After the sago gets cooked add the required amount of sugar to it. After adding sugar let the preparation get cooked well i.e, leave the preparation on the stove till the milk boils.Later off the stove and add cashews and cardamom powder to it.Meanwhile keep frying the cashews in ghee and later add them to the preparation. Also, grind the cardamom and add the powder to the preparation.Perform the complete preparation under a medium flame.
Finally add a little ghee over it.
the nutritive value of this preparation is

Nutrients	Amount
Energy	968.5kcals
Proteins	9.26gms
Carbohydrates	248.30gms
Fat	17.79gms

<>   The above preparation , sago payasam provides a lot of calories and fat which are harmful to our body. These preparations should be prepared once in a month but not always. The most calories come from milk and sago. 100gms of sago provides 351kclas of energy. Most of the proteins are provided by milk and cashews. Vermicelli Payasam

Ingredients:
Vermicelli 100gms
Milk 250ml
Sugar 100gms
Cardamom Traces
Cashewnuts 5gms
Ghee(optional) 5gms


Method of preparation:

This payasam is also prepared in the same way as the above payasams.
First , heat the milk till it gets boiled. Now, add vermicelli to it and once the vermicelli is cooked then add the required amount of sugar to it. Let , the complete payasam get cooked for 10 more minutes under medium flame and off the stove. Add cardamom powder, cashewnuts and ghee.

Nutritive values of Vermicelli Payasam

Nutrients	Amount
Energy	969.8kcals
Proteins	17.85gms
Carbohydrates	189.54
Fat	17.99

In the above recipe the more calories are obtained from vermicelli .100gms of vermicelli provides 375kcal.

Tips and suggestions to obese people in these recipes

Those who are weight conscious and those who want to lose weight can prepare this recipes by slightly modifying them. The first choice is to avoid using ghee. Ghee is added to get a good taste but avoiding it doesn't make much difference .Next choice is to add more water than milk. This also gives good taste. For example instead of adding 250ml of milk you can add only 100ml of milk and 150ml of water.

By avoiding ghee from the above recipes the calorie content gets reduced by 45kcals and fat content by 5gms i.e,
for ex: The total calories available from the vermicelli payasam is 969.8kcals
Suppose if you don't add ghee the total calories provided by that payasam is 924.5kcals.

And coming to the fat content , the total fat content in the above recipe is 17.99.
If you don't add ghee to your payasam then the fat content will be 12.99gms.