Diabetic Patients Recipes Delicious Recipes that fit perfectly into a diabetic diet from Penmai s Kitchen Queens
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- Rodney Woods
- 5 years ago
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1 Diabetic Patients Recipes from Penmai s Kitchen Queens Our sincere thanks to all the members who had contributed their recipes in Penmai. No part of this book may be reproduced or transmitted in any form, all rights reserved by the respective contributors. Though the contents provided here are with good faith and free from errors, we do not warrant its accuracy or completeness.
2 Millet Pesarattu Contributor: PriyagauthamH Makes - 7 to 8 Ingredients Whole green Moong Dhal - ½ cup (125 ml cup) Kudhiraivaali - ⅓ cup (80 ml) Varagu - ⅓ cup (80 ml) Green chillies - 3 Jeera - ½ tsp Salt - To taste Hing - Pinch Ginger - A small piece Curry leaves - A big handful For the pesarattu Onion - 2 medium (chopped finely ) Preparation 1. Wash and soak the Moong dhal, Kudhiraivaali, and Varagu for a minimum of 8 hrs or overnight. 2. Grind the soaked Dhal and millets with the rest of things listed under ingredients into a smooth batter, dosa batter consistency. No need to ferment the batter. Can use it straight away. Method 1. Just before making the pesarattu add finely chopped raw onions to the batter and mix well. 2
3 2. Heat a Dosa pan and pour a ladleful. Spread like a dosa. Add little oil around the edges. 3. When the underside is done, turn over and cook the other side just like a dosa. 4. Serve with chutney of choice. Traditionally Pesarattu is served with Ginger chutney. 5. This is a rice free modification of the traditional Andhra pesarattu. 3
4 Varagu Idly Contributor: PriyagauthamH Ingredients Varagu - 2 cups Idly rice - 1 cup Urad dhal - 1 cup Methi seeds ½ tsp Method 1. Wash the rice and Varagu and soak for 4 hrs. 2. Wash the urad dhal and methi seeds and soak for two hrs. 3. Proceed to grind like our normal, regular idly batter. 4. Mix salt and ferment over night. 5. Make idlies. 4
5 Contributor: PriyagauthamH Bulgur Wheat Khichdi Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food. Bulgur Wheat known as Dalia is used commonly in Northern India. I prepared this Khichdi, very much like our rava Khichdi. It tasted yummy. Ingredients Bulgur wheat 100 gms Onions - 2 medium (slice it) Tomato - 1(deseed and slice) Mixed vegetable ¼ cup Green chillies - 3 Oil - 1 tsp Mustard seeds ¼ tsp Urad dhal - 1 tsp Hing powder - pinch Turmeric powder - pinch Salt - To taste Coriander - To garnish Water 400 ml Preparation Wash and soak the bulgur for 10 mins in water. I used the medium grain variety. 5
6 Method 1. Heat a nonstick kadai. 2. Add oil and when hot temper with mustard seeds and urad dhal. 3. Add the hing powder too. 4. Saute the onions and green chillies until the onions are lightly golden. 5. Add the salt, pinch of turmeric powder. Mix it. 6. Add the mixed vegetables and the tomato. Saute and pour the water. Bring the water to boil. 7. When water is bubbling, drain the prewashed and soaked bulgur and add it to the kadai. Mix well. 8. Lower the flame and cook covered for 15 mins. Stirring in between. 9. When wheat grains are done, garnish with chopped coriander and remove from flame. 10. Serve hot. A very filling meal. Note: Use a nonstick vessel to cut oil consumption. Suitable for people who are on a rice free, low carb diet. Not suitable if you have gluten allergy though. 6
7 Kambu sadam Contributor: Anusuya.M Ingredients Kambu - 1 cup Water - 4 to 5 cups Salt - To taste Method 1. Clean the grain from dust particles and drain completely. Keep aside for 15 more minutes. Blend it into a mixer and grind to coarse powder. 2. Heat 5 cups of water in a vessel. Add ground Kambu to the water once it starts boiling. 3. Stir well and add salt to taste. 4. By reducing the flame keep stirring and allowing it to cook for 15 to 20 minutes, till the grains go soft. 5. The grains will be very soft and stir in between to prevent the mixture sticking to the pan. Once cooled you can roll it into small balls and serve. 6. Serve it with pearl onions, green chilies, buttermilk and curd. 7
8 Kambu Koozh Contributor: Anusuya.M Ingredients Kambu Rice - 1 cup Cold buttermilk - 2 cups Water - 1 cup Salt - To taste Method 1. Roll the leftover kambu sadam into small balls. 2. Mix the sadam along with cold buttermilk and water. 3. Add salt according to your taste. 4. Serve with raw onion or vadams or pickle or coconut thuvaiyal of your choice. 8
9 Contributor: Anusuya.M Thinai Upma Ingredients Thinai Arisi ½ cup Big onion - 1 (chopped finely) Water - 3 cups Salt - To taste Oil - 1 tsp Coconut oil - 1 tsp Mustard seeds - 1 tsp Urad dal ¾ tsp Curry leaves Green chilli - 1 (chopped) Method 1. Dry roast ½ cup of thinai arisi for about 3 mins. 2. Heat oil in a pan and add mustard seeds, Urad dal, Green chili, Curry leaves to temper. 3. Add onions and fry it for a while. 4. Add a glass of water and bring it to a boil. 5. Now add Thinai Arisi and keep stirring over low flame for about 10 minutues. 6. Serve hot. 9
10 Contributor: Anusuya.M Varagarisi Upma Ingredients Onion ½ cup (chopped) Green chilli - 1 slit Ginger - 1 inch piece Mixed vegetables - 1 cup of carrot, peas and beans Varagu ½ cup Water - 1 ½ cup Salt - To taste Oil - 2 tsp Mustard seeds - 1 tsp Urad dal - 1 tsp Red chilli - 1 Asafoetida - A pinch Curry leaves few Method 1. Wash Varagu, drain the water and keep it aside. 2. Heat oil in a pan; add mustard seeds, urad dal, red chillies and asafoetida. 3. Then add finely chopped onions, green chilli, ginger, curry leaves and fry till onions turn transparent. Then add all the vegetables and saute for a few minutes. 4. Add water and salt needed and bring to boil. Now add Varagu over low flame and stirring continuously. 5. Cover the lid and cook on low heat. Serve hot with any chutney of your choice. 10
11 Contributor: sbsudha Godhumai Rava Pulav Ingredients Godhumai rava (Big sizerava) - 1 cup Beans, carrot, cauliflower, potato and peas - 1 cup Cloves, elaichi, cinnamon and bay leaves - 2 each Green chillies - 2 Onion chopped - 1 Salt - As needed Garam Masala - 1 tsp Ghee - 2 tsp Method 1. Heat oil/ghee add whole garam masala, and then green chillies, onion, add salt and garam masala powder. Fry well. 2. Add cut veggies, Godhumai rava, fry well. Add 1:2 water. 3. Cook for 3 whistles in cooker. 4. Serve hot with raitha. 11
12 Ingredients Mooli (Mullangi) - ½ cup (grated) Contributor: PriyagauthamH Mooli Paratha Whole wheat flour 1 + ¼ cup to make dough and to dust Green chillies - 2 Ginger - Small piece Oil - 2 tsp to make dough plus to cook paratha Roasted dhania - Jeera powder - 1 tsp Ajwain - ½ tsp Coriander leaves - A handful Pearl onions 3 Method 1. Grind the dhania jeera powder, ajwain, green chillies, ginger, pearl onion and coriander leaves. First mix the grated Mooli and the ground paste. 2. To whole wheat flour add salt required for paratha. Mix well. Then add the Mooli masala mix to flour. Using hands mix it into the flour until all moisture is absorbed. 3. Add some more wheat flour until a chappathi dough is formed. There will be no need to add water this way. If by chance you need to use water just sprinkle few drops at a time only. Smear some oil and knead until it becomes non sticky to touch. Rest for ½ hr. 4. Roll into Chappathis and cook in tawa with minimal oil. Serve with raita. Note: There is no need to squeeze the Mooli. Instead make use of the water that comes from grating the Mooli to make the dough and get maximum benefits. 12
13 Contributor: PriyagauthamH Multigrain adai Ingredients Kollu - ½ cup Varagu - ¼ cup Green gram - ¼ cup Urad dhal - 1 tbsp Methi seeds - 1 tsp Thinai - ½ cup Thoor dhal - ½ cup Curry leaves - A handful Dry red chillies 5-6 nos or to suit your taste Ginger - 2 inch piece Jeera - ½ tsp Saunf - 1 tsp Hing - Generous pinch Method 1. Soak Kollu separately over night. 2. Soak Varagu, thinai together for 4 hrs. Soak thuvar dal, green gram, urad dal, methi seeds for 4 hrs too. 3. Grind the Varagu & thinai first to a smooth paste. 4. Grind the Kollu also to smooth batter. 5. Grind the rest of dals plus chillies, jeera, Saunf, curry leaves to coarse paste. 6. Mix all three pastes. 13
14 7. Add salt and add water to make it to pourable dosa batter consistency. 8. Add chopped onions, coriander leaves. 9. Mix well. No need to ferment. 10. Heat a dosa pan. 11. Pour batter and spread to thin dosa. sprinkle some oil around. Cook covered. 12. Turn to other side and cook until done. Serve with chutney of choice. Variations 1. You can use other grains too. Try Kambu, ragi, cholam, broken wheat etc too. 2. Can use some cleaned murungai keerai or other keerai of choice too instead of just coriander alone. 3. You can grind some sour tomatoes too while making batter. Makes a tomato multi grain adai. I prefer this most. But use the batter off. Note Best to soak Kollu overnight. The rest of millets and dals can be soaked in mid morning if going to make adai for night dinner. If you forget to soak Kollu overnight, then you can roast it in a dry tawa for few minutes until a nice aroma comes and then soak it a minimum for 4 to five hours. Make sure while cooking the adai that there are no raw uncooked areas. Adjust salt, red chillies to suit your taste. If not it will taste too bland. Also use just enough water to soak the grains and make use of it to grind and make batter esp. Kollu water to get all nutrients. A very filling meal. 14
15 வர கச Contributor: Kodiuma த வய ன ப க வர அச - 1 க உ - த வய ன அள ச ற 1. வர அரச ய ஒ ப ந ம ட தண!" ஊற வ%க வ&. 2. ப() ந) அலச %க" வக வ%க வ&. வர அச ழ, வ ப%வத - வ%க வ&. ச ற தண!ட) இ%ம / ப 0% க 2ள.அத) ப() ச ற தள உ ச0, ச )ன வ4க ய த% க5 இ,த ப ன த 5 ப 4க2. 3. இ த வ ர ஒ 6 ற க லய(" ச ப(7& வ,த " உடல " இ% உ8ண வள9 ய/. இ,த வர அச ய() வ( சஷ இத " அத க அள ர ;) ந ற,த. மல ய வ& எ)/ ந னபவ0க2 வ ர ஒ 6 ற இ த த ட0, பக வ,த " ந =சய பல) உ&. 15
16 Brown Rice Adai Contributor: Deepika Mahesh Ingredients Brown rice 1 ½ cup Channa dal ½ cup Tuvar dal ¾ cup Moong dal ¼ cup Urad dal - 2 tsp Red chillies - 15 Method 1. Soak rice separately with red chillies and all dal together soak for about 2 hrs and grind it coarsely in mixie add salt and asafetida mix well. 2. You can add onion n coriander while making adai. 16
17 Contributor: Deepika Mahesh Surakkai paratha Ingredients Surakkai - 1 Whole flour atta - 2 cups Red chilly powder/greenchilles - 1 tsp Dhania powder - 1 tsp Jeera powder - 1 tsp Salt - To taste Method 1. Grate the suraikai, add little turmeric and keep it aside for 10 mins. Then squeeze the water. Don't waste the water as we can use it for making dough. In the mean time mix the other ingredients and the suraikai as well and prepare dough. 2. If water needed, you can add the suraikai water. You should not make them to rest, coz it will leave water and you will not be able to make the paratha. So once the dough is ready make the paratha. Normally for paratha, people will add ghee for health conscious you can add little extra virgin olive oil. 17
18 Quinoa Idly Contributor: Deepika Mahesh Ingredients Quinoa - 2 cups Brown rice - 2 cups Urad dal - 1 cup Aval ½ cup Method 1. Soak brown rice and quinoa in a lukewarm water for 4 hrs. Urad dal for 3 hrs. 2. Grind it in a mixie add salt and keep it for fermentation. Next day you will get fluffy and healthy idlis. I'm not sure whether quinoa is available in India. If it's available please do try because it is high in protein and low carbs. Very healthy substitute for rice. 18
19 ஓ த ச Contributor: Jayanthy த வய ன ப க ஓ7? - 1 க ப ப ர வ - ¼ க ச ள ம அ"ல கட ல ம அ"ல மத ம 2 ;?@) ள9த ம 0 (இ ப(5%க தவ0க2 ள9%க த ம 0) - த வய ன அள வ4க ய - 1 ( பய) ப= சம ளக C - 3 ச ரக - 1 ;?@) க& - 1 ;?@) உ த வய ன அள கற வப( ல ச ற தள ச ற 1. ஓ7 ஸ ம %ச ய(" ப 7& ந) நச க ப 5% க 2ள. 2. ஒ கட ய(" 1?@) எ ணC வ(7&, க&, ச ரக ப 7& வ5த, ப 5ய க அ, வ2ள ப= சம ளக ய ப 7&, ப()ன0 அத ல ய கற வப( ல ய ப 7&, அ& ப அ ணவ(ட. 3. வ4க ய த வ( ய அ"ல ப 5ய க அ, த வ% க 2ள. 4. ஒ ப த ரத ", ஓ7?, ர வ, ம வ/த வ, உ, வ4க ய எ"ல வ- றF ப 7&, ம ர வ(7& ந)% கல%க % க 2ள. 5. த சம பதத " க ர% க 2ள. 6. ப()ன0 த சகள க= G7& எ& பம ற. 19
20 ரவ ப க Contributor: Jayanthy த வய ன ப 7க2 ப ப ர வ - 1 க பயத ப - ½ க ம ள, ச ரக - தல 1 ;?@) 6,த ப - 10 நC - 1 ½ டப(2?@) உ - த வய ன அள கற வப( ல, வ(பம,த " ஒ ச / & இHச ச ற 1. பயத ப ப ந)ற க% ழய வக வ% க 2ள. 2. 6,த ப ப நCய(" வ/% க 2ள. 3. ம ள, ச ரக த ப 5% க 2ள. 4. ர வ ய ஒ வ-/% கட ய(", வ ச ன ப க வ/% க 2ள. 5. இ ப, வக வத பயத ப ப எ&, ஒ கட ய(" அ"ல ப த ரத " ப 7&, அத " மI 1 ¼ டள0 தண!0 வ(ட. 6. அ க த %க ஆரப(தட), உ ச0, வ/த 6,த ப ப நCFட) ச0, ம ள ச ரகK ள= ச0, வ/ வ2ள ர வ ய= ச ற ச ற த க அத " ச0, க75 த7ட ம" க ளற. 7. க ள/ ப அ& ப ச ம " வ% க 2ள. 8. க75ய க ஆரப(தட), ம ல ப 5ய க ந/%க ய கற வப( ல ய ப 7&, அ த அப5 ய L5 ப 7& L5 வவ(ட. 9. ச ற நர கழ த ற,த " G வய ன ரவ ப 4க" தய 0. 20
21 ந வபழ ரத Contributor: Jayanthy த வய ன ப க ந வ"பழ - 5 ள9%க த தய(0-1 க உ - த வய ன அள ம ளK2-1 ச 75 க ச ற 1. ந வ"பழ4க ள Gத சC, த ல ந!%க, ப()ன0 க 7 ட ய ந!%க, அத) ச த பத ய ம7& எ& வ, ம தம க ந)ற க ப( ச, வ% க 2ள. 2. தய(", உ, ம ளK2 ச0 இ,த தய வ2ள ந வ" பழ4க ள அத " ப 7&, ந)ற க% கல%க. 3. G வய ன ரCத தய எ,த ஒ கல,த ச த% இ ம க ந)ற க இ%. இ த வ/ ம அப5 ய ச ப(டல. ப ற : ந வ" பழ டய ப(;?ஸ % ம க ந"ல. 21
22 ளக#ய த ன$ய அ ட Contributor: Jayanthy த வய ன ப க க 2N, ம = ச, க க ட%கட ல, ப= சபய/, க ர மண(, (ர க, க, ச ள - வ(பம,த ") தல ½ க வ4க ய - பய - 2 வரம ளக C - 5 ப4க ய - ச ற தள கற வப( ல, க தம"ல ச ற தள உ த வய ன அள ச ற 1. க லய(" எ"ல த ன9ய4க ளF ந)ற க% கOவ(, ஒ)ற க ஒ ர ப த ரத " தண!0 வ(7& ஊற வ%க. 2. இரவ(", தண! ர வ5வ(7&, ச ற தள ஈரபத த & L5F வ%கல. 3. அ"ல தண! ர வ5வ(7& ஒ Gதம ன ந னத ண(ய(" இவ- ற ப 7&, இ/%க%க75, அ த ஒ க -/க த டப வ(" ப 7& வத ", ம/ந 2 ந)ற க 6 ள வ(7&வ(&. 4. வரம ளக C, ப4க ய த தண!" ஊற வ% க 2ள. 5. இ,த 6 ளவ(7ட த ன9ய4க ள, உ, ம ளக Fட) ச0, ந)ற க நச க அ ர% க 2ள. 6. இதQட), ப 5ய க அ,த வ4க ய, க தம"ல, கற வப( ல, ப4க ய ச0% கல, அ டய க வ 0 பம ற. 7. ம க=ச ற,த, 6O%க ர ;) ச ந ற,த க ல நர= ச -/5 இ. 22
23 சம ய ரவ இல Contributor: Jayanthy த வய ன ப க சம ய - 1 ½ க ப ப ர வ ¾ க க75தய(0-2 க உ த வய ன அள ச மய" ச ட 2 ச 75 க ச ற 1. ம ல ச )னவ- ற த ச ம பதத " கல, ஒமண( நர ஊற வ%க. ப()ன0, இ7ல ய க ஊ-ற எ& பம ற. 23
24 Contributor: Kasri66 டயப75% பஷ)7 எ)ற " அத க அச ச ப & ச ப(ட 65ய. அவ0கN% ஒ ர alternate க ம உணத ) (இ ப ச / த ன9ய4கள ன வர, க, ச ம ப-ற அத க பசப&க ற). ந ந 7 ட ப ல ஒ க ள ம7% க5ப அச உணத ) ஏ-ற எ)பத " ச, தகம " ல. ஆன I ப(ற,தத ல, த அச ச ப 7 ட ய ச ப(7டவ0கN% இ,த உணக2 பழக வ ந ள. ந ம7& ந"ல அச ச ப & ச ப(& ப அவ0க2 ம7& வற வழ ய()ற அவ0கN% ஏ-ற ச ப & ச ப(ட வ&. அத- பத " அவ0கள9) அ,த க ம ச த% க Sட ச ப(& பத 0த4க ள உ, க ர, ள9 றவ க அ"ல ள9 ய இ"ல ம" க Hச Gவ ரச யம க ம -ற ன ", ந 6 அ த ய ச ப(டல. அப5 ச ல 6ய-ச க2. ப த*க ள$: ஒ க வரப ப ழய வக வ(7& த வய ன உ ப 7& மச வ%க. ஒ வ ணல ய(" க Hசம க ந" ல ணC வ(7& க&, உNதப, ப4க ய ப 5 ப 7& க& வ5த, இHச வ", இரட க% க ற ய ப= ச ம ளக C, ப 5ய க ந/%க ய வ4க ய, ப 5ய க ந/%க ய த%க ள9 யF ப 7& (ஒ ச 75 க உ ப ட த%க ள9 ச %க ர வத4), ந) வத%க மச த பப(" க 75% கல%க. மT& ப ப அ&ப( ல-ற த வய(" ல. க டச ய(" க Hச கற வப( ல க தம"ல ய " அல4க பம ற. Tips: இ,த 58 பல சCவத ). இத " ள9 க டய எ)பத " எ,த வ ள% சCக ற ம அ ப O த த!0வ(ட வ&. வ4க ய வட தவ0க2?க பணல. இHச, க ர, உ அவரவ0 த வ% க-ப. த%க ள9 ம7& ப &வத ன " அள% ஏ-ப இர ட, L) ற ப டல. ள9 பத எ)ற " ஒ எIம =சபழ ப(ழ யல. வரப% பத " ப ச ப ப உப ய க %கல. இ த ச த, க ம ர வ ச த, இ7ல, த ச, சப த எ"ல வ-ற - த 7&% க 2ளல. ழ, தக2, ஜ ர வ, 24
25 தற யவ0க2, டல வ ஆனவ0க2 எ)/ ய வ ச ப(டல. தய+ த*க ள$*ழ, : த வய ன ப= ச ம ளக ய ஒ கர5 த4க C வIட) நச க அ ர க75ய ன தய(" ந) கல, வ%க. ள9 ப(5தவ0க2 க Hச ள9த தய(ர C உப ய க %க. இன9 ஒ வ ணல ய(" க Hசம க எ ணC வ(7&, ச ரக த ள9, ப4க ய, கற வப( ல ச0, ந/%க ய த%க ள9க ள ப 7& ந) வத%க. வத4க ய கல, வத தய(0 கல வ ய% க 75 ர ப நர க த %க வ(ட ம" உ ச0 இற%க. அத க க த %க வ(7ட " ம 0 ப(, ரச ப ல ஆக வ(&. Tips: இத " த%க ள9 க Cக2 ச ச) இ,த " அ த உப ய க %கல. G வ அத கம. அ த ப ல த4க C வ(ப வ(7ட " த4க C ப " உப ய க %கல. ப= ச ம ளக ய அ ர= ச0த " க ர அத க எ)/ த )ற ன " ம ளக ய% க ற வத%க. க 7டத7ட த%க ள9 ப=ச5 ப லத ). இ த ல V ப )றவ-ற - உப ய க %கல. த*க ள$ ழ, : த%க ள9 ய வ,ந!" ப 7& blanch பண( ப 5ய க ந/%க. வ4க ய தF ந/%க. இவ- ற ந!" ப 7& க த %க வ(ட. எ ணC த வ ய இ" ல. ந) வ,த, மHச2K2, ம ளக CK2, ப4க ய, உ, தன9ய ப 5 ப 7& ந) க த %க வ(ட. க Hசம க க 0) ள ர% க ர வ(7ட " க75ய. வட வ(7ட " வ(7&வ(டல. ம ல கற வப( ல, க தம"ல ப 7& அல4க%க. Tips: இத " க Hச எIம = ச= ச / அ"ல ஆW0 ப 5 ர ப க Hசம க= ச0த " ள9 G வ S&. ம ளக C ப 5% பத " ச ப 0 ப 5 ப டல. ப க-க த.ய: ஆ,த ர ச மய" இ. ப க-க C கச ந ற,த. ச0%க ர வ(ய த வ,த "த ) ச ப(ட வ& எ)/ இ" ல. எ"ல ம ச ப(டல. ப க-க ய(" உ2ள கச ப க வ& எ)ற " அ த ந/%க உ ப 7& ப(ச ற 25
26 வ%க வ&. ஒ ப பத ன, ந ம ட வ ஒ7ட ப(ழ,த " கச ப Cவ(&. வரப ப இ ல இ லய க வகவ(7& வ%க. ம ல உ2ள ந! ர வ5 ரச சCய உப ய க வ(7ட " ப ம7& இ%. ஒ எIம = சயள ள9 ய க75ய க க ர வ%க. ஊ/ நர%2 த வய ன ப= ச ம ளக Cக2, ச ரக, தன9ய, க ப ர க Hச வ ப= சய க வ அ ர வ%க. ஒ வ ணல ய(" க Hசம க ந" ல ணC வ(7&, க&, ச ரக, கற வப( ல ப 7& வ5த வ4க ய ப 7& வத%க. ச %க ர வத4க வ(&. வத4க ய ப(ழ,த ப க-க ய ப 7& ந) வத%க. ச ம " வ, L5 L5 வ வத%க ன " வ,வ(&. இன9 அ ரத வ(O தF க 75 வத%க. ள9%க ரச லF க 75 எ"ல ச0, க த த இ லய க வ,த ப ப க 75 க75ய ன உ ப 7& இற%க. ம ல த4க C ப ல ஒ?@) அள வ(7& க தம"ல த ழய " அல4க%க. இ S7 ட வ(ட ச-/ இளகல க இ%. பய/த,ப ழ, :. ப(5த க Cக ள பய ட4கள க ந/%க % க 2ள. க ழ4 வ கக2 வட. பர4க %க C, க ர7 Sட ந!ரழ ந ய ள9கN% வட. வட%க C, கத, அவ ர, ம = ச ப )ற ப டல. த வய ன ப ச ப ப ந) கOவ(, க Cகற க ளF ப 7& மHச2K2, ம ளக CK2, ப4க ய எ"ல ம ச0 %க" வகவ(ட. க Cக2 ழய வ& எ)பவ0க2 க Cக ள தன9 ய வகவ(டல. வ,த பப(" உ ப 7& கல%க வ%க. ப= சய க வ ர&?@) த4க C வIட), ஒ?@) ச ரக, ஒ வ4க ய நச க அ ர%க. Wட ன பப(" அ ரத வ(O த ப 7& ந) கல%க க Hச எ ணய(" ச த ள9 வ(ட. இ த த ப அ&ப(" ஏ-ற த வய(" ல. வ4க ய வட ம)ற " வ(7&வ(ட ல. ப= ச வ4க ய வ ச ன ப(5%க வ(7ட " ப வகவ(& ப த வ4க ய6 ப 7&வ(ட. த ள9%க ம7& த ) எ ணC எ)பத " ந ய ள9க2 ச ப(ட%S5ய இ. 26
27 க ர ழ, : க ர7 ட வ7ட வ7டம க ந/%க. வர பட) வகவ(ட. வ,த த தன9ய க வ%க. வ ணல ய(" ந" ல ணC ஊ-ற க&, உNதப, வ,தய ப 7& ந!ளவ 75" க ற ய ப= ச ம ளக C, க C,த ச க ம ளக C (ம ளக Cக2 த வ% க-ப) ப 7&, கற வப( லF க 2ள9 ப 7& ந!ள ந!ளம க ந/%க ய வ4க ய தF ப 7& வத%க. க Hச வத4க ய த%க ள9&க ள= ச0 வத%க. ச ற வத4க ய, வக வத ப + க ர7 &க ள= ச0 மHச2K2 உ ப ட. எ"ல ச0, க த வ,த இற%க எIம = ச ச / ப(ழ, வ%க. இ 6)ன " ச )ன ப த%க ள9 ப ல இ% எ)ற I அ த அ&ப(" வபத " ல. இ ப ப க த %கவ(7& சCவ. வக ய/த.ய: ந I வ4க ய எ&% க ட " ப த ய பய பய &கள க மTத ய ந!ளம க ந/%க % க 2ள. க Hச தன9ய, ம ளக C, த4க C வ" எ& எ ணC க Hசம க எ& வ/% க 2ள. வ/த வகNட) பய வ4க ய &க ளF ச0 ந) அ ர%க. வ ணல ய(" த ள9த சC, ந/%க ய வ4க ய த வத%க வத4க ய அ ரத ப?7 ட ச0 இ)Q க Hச வத%க உ, மHச2K2 ப 7&, க75ய க க ரத ள9%க ரச" ச0 க த %க வ(7& இற%க. இ த சப க ம ச த, க ம ர வ உம, வரகச ச த, த ண ச த எவ ன I அட) ச0 ச ப(டல. வ1தய*க ர ழ, : இ ச த ழ ப லத ) எ)ற I வ,தய சப,தப7ட அ ன ம ந!ரழ ந ய ள9கN% ம க ந"ல. 27
28 6தல " வ,தய%க ர ய ந) ஆC,, கOவ(, உ Kவ( ஒ ப ந ம ட ப க-க ய வத ப ல வ வ%க. ப ந ம ட ஆன ஓ7ட ப(ழ, வ(7ட " அத கப5 கச ப. அத-2 க Hச ள9 ய ஊற வ(ட. அ ர L5 த4க ய ம %ச ய(" அ ர ப " எ&%க. 6த" ப " எ&த இ)Q க Hச ந!0வ(7& இரட வ ப " எ&%கல. இ த"ல வ ல% ஆக எ)ற " ர5 ம7 த4க C ப ல உப ய க %கல. வ ணல ய(" ந" ல ணC வ(7&, க&, வ,தய த ள9, க Hச ச )ன வ4க ய ப 7& த%க ள9F ந/%க ப 7& வத%க. வத4க ய மHச2K2, ச ப 0 ப 5, தன9ய K2 ப 7& க டச ய க க ர யF ப 7& வத%க. க ர ச %க ர வத4க G&வ(&. ள9 ய% க ர% க 75 ஒ ஐ, ந ம ட L5 வ ப()ன0 இரட வத க எ&த த4க C ப லவ(7& இ)Q க Hச க த த 6த" ப லF வ(7& இற%க. இ ம க G வய க, கச ப தய மI இ%. வ,தய%க ர% பத " 64 க%க ரF உப ய க %கல. 28
29 3கல4ச உ ம Contributor: Kasri66 ஒ க O4கலச % ஒ க வரகச த வ. வரகச % பத " ச ம, அ"ல த ண அச Sட ப டல. O4கலச ய (இ7ல அச அ"ல ம" ச ப(& O4கச ) ந) கOவ(, L)/ அ"ல ந ) மண( நர ஊற வ%க. அட) க ரத - த வய ன க C,த ம ளக யF ப 7& ஊற வ(ட (வர கF ஒ மண( நர தன9ய க ஊறவ(ட). ஊற ய ம %ச ய(" ந) க ர க ர வ)/ அ ர% க 2ள. உ, ப4க ய6 ப 7& ஊற ய வரகச யF ச0 கல%க. வரகச ச ற ய அளவ(" இ%. அ ரத O4கலச F பய ர வகள க இ%. இர டF ந)ற க% கல%க. இ த இ7ல ம பதத -%% க &வ, இ7ல த7&%கள9" ஊ-ற இ7ல கள க= சC க 2ள. ந)ற க ஆற வ&. அதன " 5ப) சCF 6) ப இப5 தய 0 சC க ட " வ5ய ப உம சCயல. ஆற ய இ7ல க ள க75ய()ற உத 0% க 2ள. இன9 வ ணல ய(" இர&?@) ந" ல ணC வ(7& வ(ப ப ல க&, உNதப, கட லப, கற வப( ல த ள9, உத 0 வத இ7ல க ளF க 75, ம ல க Hசம க உ (ஏ-கன வ இ7ல ய(" உ ப 7& இ%க ற ) Kவ(, க தம"ல த ழF ந/%க ப 7& இற%க. வ(ப6 டயவ0க2 த4க C வI ச0%கல. ஆவ(ய(" வ,வ(&வத " உம சCய அத க நர ஆக. Wட க= ச7ன9Fட) ச ப(டல. ரச ப( ப5%க இ7ல உம ப லத ) தF எ)ற I, எ ணC சலவ(" ல எ)ப, O4கலச F, வரகச F ச ந ற,த எ)பத " க Hசம க ச ப(7ட ல வய(/ ந றF எ)ப advantage. வரக4ச உ அ ட: அச ம ஒ க எ)ற " ஒ க வரகச ம த வ. இ,த ய வ(" 29
30 வரகச ம ர5 மட க% க ட% எ)/ ந ன%க ற). வள9ந 75" இபவ0க2 வரகச ய ம %ச ய(" அ ர%கல. Gலபம க ப 5 ஆக ற. இ த சல சல ந த னம க ப 5%க. இர& ம வF கல, க & ஒ வற7& வ ணல ய(" ச வ%க தப5% வ/%க. க ல ப 7ட " ந)ற க வர வ& எ)ப த பத. ஈர அச ய ம வ %க உப ய க பவ0கN% ம உல0, க ல ப ட வர வ&. இ,த ம வ ஒ பப" க 75 ந) ஆற வ(ட. 5ப) சCF 6) ப எத வ ஒ த ன9ய த ஊறவ(ட. வரப Sட உப ய க %கல. அ ஊற வ5ய த வய(" ல. ந ) உப ய க ப த7 ட பய(/ (Black eyed peas). ஊற ய பய( ர அ ர வ%க ட க வக வ% க 2ள. த4க ய வ(% க 2ள. த வய ன இHச, ப= ச ம ளக ய ப 5ய க ந/%க %க. க தம"ல கற வப( லF ஆC, தய ர க வ%க. ஒ கட ய(" ந" ல ணC வ(7&, க&, உNதப, கட ல ப ப 7& த ள9, ப4க ய ப 5, இHச, ப= ச ம ளக C, கற வப( ல ப 7& இர& க தண!0 வ(7& க த %க வ(ட. இ,த ந!0 க த % ப த வய ன உ, த4க C, அ ர வ%க ட க வ,த த ன9ய6 ச0 ந) க த த அ& ப ச ம " வ ம வ க Hச க Hசம க க 75% க ளற. க75ய ன ம ச0ப த ந /த வ(டல. க75கள9)ற க ளற வ&. க75 வ,த I க Hச நர க ளற ன " சய க வ(&. எப5F ம ம HG. ம ம Hச ம" சCய வ& எ)ற " ப%கத ல ய ஒ அ&ப(" வ,ந!0 வத,த " இ)Q க Hச ந!0 ச0 ம வ அ7ஜ?7 பண(வ(டல. ம ல க தம"ல Kவ( அ& ப அ ண%க. இ த ப /% W& வவ ர ஆறவ(ட. ர ப ஆற%Sட. ஆற வ(7ட " அ ட த7& ப ஓர4க2 வ(ச" வ(7டம த வ. W& இ% ப த, கக ள ந ன% க & ம வ ஒ எIம = ச அள% உ75 அ த அப5 ய த7 டய %க ந&வ(" ஓ7 ட ப 7& (வ ட ப ல) இ7ல த75" அ&%க. ஆவ(ய(" ஒ ப ந ம ட வத " ப. த 7&% க 2ள எ ம இ"ல வ(7ட I Wட க இ% ப ச ப(டல. 30
31 இ ம ச ம த6 ப4ன9 ம த6 ச நர கணவ) ஆFN%க க வ(ரதம, சCF க ர டய ) ந ) ப5 க%= சCவ. ச த அச ம % பத " வரகச ம, ஆவ(ய(" வவத " எ ணC இ"ல த இத)? பஷ". ச த ந 7கள9" 5ப) ப ல ச ப(டல. ப5 க% வ ணC த 7& ச ப(&வ, இத ல ய?வ!7 அ ட சCவ வழ%க. க 6 ம இ#ய ப,: க ம ய ப )ன9றம க வ/ மஷ ன9" த, ம வ %க வ%க. இ ந) வ/ப7& வ(&வத " மT& வ/%க த வய(" ல. இ,த ம வ சல %க%Sட வட. சல த " ந 0=ச ப Cவ(&. த வய ன ம வ எ& அத " உ ச0 க த % ந!0 வ(7& ப( ச, 6/% அ=ச " இ5ய பம க ப(ழ, மT& ஆவ(ய(" வ இற%க. இ த வ(ப ப ல எIம = ச ச வ, ள9 ச வ, த4க C ச வ, தய(0 ச வ எ)/ சC தரல. ம வ(" உ ச0%க ம" சCத " ப ல " ப 7& ச0%க ர Kவ( ழ, தகN% ச ப(ட தரல. இ5ய ப ப(ழ ய 65ய தவ0க2 ச )ன=ச )ன உ டகள க உ75 க ழ ச )ன அம ண( க O%க7 ட ப ல சC வ(டல. ர க ம 7 ச வ/ க 6 ம ம 7 ச வ: ச வ எ)ற I இ5ய ப எ)ற I ஒ)/த ). ர5 ம7 ம வ(" சCவத ன " ம வ வ/ வ ணல ய(" ந) வ/%க வ&. வ ச ன வ வ ர வ/%க வ&. கக%Sட. வ/த ம வ பய த75" க 75 ஆறவ(ட. இ,த ம வ ப( சய வ,ந!0 த வய(" ல. ச த தண! ர ப. உ ச0 ம வ ப( ச, 6/% அ=ச " ப 7& இ7ல த75" வ ப(ழ, ஆவ(ய(" வக வ(ட. ம ல ச )ன ப5 தய 0 சC தரல. ர க ம உப ய க த " கல0 க Hச ட 0% ஆக வ. அவரவ0 க-ப ன% க-ப வரகச ம, அச ம ப )றவ- ற உப ய க %கல. 31
32 அ,ம ண க 3*க ட: வரகச அ"ல ச ம அச ய ம வ %க. வ ணல ய(" தண!0 வ க த த க Hசம க உ ச0 இ,த ம வ க 75% க ளற. க75ய ன ம ச0ப த ந /த வ(டல. க Hச நர க ளற, ப() அ& ப அ ண L5 வ(ட. வ ணல ய(" அ5 ப(5% ம எ)/ த )ற ன " க த % ப ந!" ஒ?@) ந" ல ணC வ(ட. க Hச ஆற ய ம வ% கய(" எ ணC த 7&% க & ச ட ப ல க ல யள உ75% க 2ள. க Hச ப / ம த வ இ த= சCய. உ75 வத த ஆவ(ய(" வக வ(ட. அத-2 ஒ L5 த4க ய வ( த வய ன க C,த ம ளக C, உ, ர& டப(2?@) ப 7&%கட ல ப 7& ம %ச ய(" க75ய க ச7ன9 ப ல அ ர%க. அ ரத வ(O த வ,த க O%க7 ட ச-/ ஆற ய அத) ம ல ப(ச ற ன 0 ப ல கல, வ%க. ஒ ப ந ம ட ஆன ஒ வ ணல ய(" எ ணC க Hசம க வ(7& க&, ப4க ய, கற வப( ல த ள9, ப(ச ற வத க O%க7 டக ள ப 7& ட? பண( பம ற. ந றய வ ல வ 4 58 இ எ)ற I ச ம-/ கல" உ4க ள த த ப&த வ(&. Tips: ம ல க ம இ5ய ப ரச ப(%= சCத ப ல க ம ய வ/ அ ர இப5= சCயல. ர க ம, வ/ க ம ம, ச த அச ம எ)/ எ"ல வ-ற I சCய%S5ய இ. மண உ ம : க5ப க அ னவ வ(ப5ய ன 58 இ. ஏத வ ஒ அச ம எ&% க 2ள. க ம ம ச வர. வர, ச ம, த ண, த ரவ ல எ)/ எவ ன I ச. இ,த ம % த,த ள9 ய ஊற வ ந!0%க% க ர%க. ம % த%க உ ப 7& ள9தண!0 வ(7& க75ய க சப த ம ப ல ப( சய வ&. இன9 ஒ ந )?5% கட C எ& அத " எ ணC வ(7&, க&, உNதப, கட லப, ப 5 ப4க ய, ம 0 ம ளக C (இ இ"ல தவ0க2 ச வ ம ளக C), கற வப( ல ப 7& த ள9 க75ய க ப( ச, வத ம வ 32
33 வ ணல ய(" உத 0 வ(ட. ந) க ளற வ&. ம வவ ர க ளற வ&. தண!0 அத க வ(7ட " எ ணF ந றய இO%. அதன " லச க அVவ ப ந!0 தள9 L5 L5 வ% க ளற. அ& ச ம " இ%க வ5ய ர ப 6%க ய. ள9 ந!0 உப ய க பத " ப(ர) கலI, க75ய க ப( ச, உத 0பத " ப 0%க அ=G அச" மண" ப ல வ தF. G வய(I க 4 த ) இ. ஆன " Wட க இ% ப த ச ப(7ட " த ) ந)ற க இ%. வரக4ச + த ண உ ம க 3*க ட: வரகச ப த த ண ப த எ)/ எ&% க 2ள. இர& தல ஒ க எ&% க 2ளல. இ,த அச இர& ச0, இர& க எ)ற ", அ ர க த4க C வ" வ&. ஒ ந )?5% கட ய(" L)/ க ந!0 வ(7& க த த, உ ப 7& அச க ள% கOவ( (அ ர மண( நர 6) ப ஊற வ சCயல ), த4க Fட) ச0% க ளற. தண!0 த 7டம க இ%க வ&. எ ல%7% ர? %க0 இ,த " ந"ல. அVவ ப ப 0% க 2ளல. அச வக வ&, ஆன " ழய ம" இ%க வ&. அ த% க Hச நர அப5 ய L5 அ ண வத " பம / நரத " க Hச சய ன பத வ. இ ஆற ய க O%க7 டகள க உ75 மT& ஆவ(ய(" ப ந ம ட வக வ(ட. வ,த எ& ப ல ப ல வன உத 0 வ%க. வ ணல ய(" க Hசம க எ ணC வ(7& க&, ப வ கக2, ம ளக C, கற வப( ல, ப4க ய எ"ல த ள9 உத 0த க O%க7 டக ள ப 7& லச க ப(ர75 உட ன எ& ச ப(டல. ப0த ) க O%க7 ட. ஆன " ப 0%க உம ப ல இ%. இர& 6 ற வ,வ(&வத " வய(/ ந றF. ச த ரணம க உம க O%க7 ட எ)ற " உ டய க இ%. ஆன " 6தல ல ய த ள9 ப() க O%க7 டய க சCவத " அச உம G வ வவ த தவ(0%க 65ய. இ உம ப ல த,த I ஒஜ ன" க O%க7 ட G வ ய த. 33
34 க ; த ச: க 2N அ ர க எ& ப)ன9ர& மண( நர ஊறவ(ட. 6த" ந 2 ஊற ஆரப(த " சய க இ%. இர& க இ7ல அச ஊறவ(ட. இ 6த" ந 2 ஊற ஆரப(த " சய க இ%. அ ர% அ ர மண( நர 6) அ ர க உN, ஊறவ(ட. எ"ல வ- றF தன9தன9 ய க ரட" அ ர% க & ஒ)ற க% கல, ள9%க வ(ட. உ ச0%க மற%க வட. ள9த த ச வ 0%கல. ப 0%க ம4கல க தF, ஆன " G வய(" பள9=. 34
35 ளக சன$ Contributor: Kasri66 உNத ப, தன9ய, த வய ன ம ளக C, க Hசம க ச ரக, க Hசம க வ,தய எ& எ ணய(" வ/ வ%க. இர& வ4க ய த ந/%க, ப= ச வ ச ன ப வ ர வத%க. இ த தன9ய க வ%க. 62ள4க ய த " ச வ( ப 5ய க ந/%க % க &, அ தF ந) வத%க % க 2ள. இ ப த வ/த ச ம )க ள 6தல " அ ர, ப() 62ள4க யF ச0 நச க அ ர%க. உ ப 7& Sட வ வத%க வத வ4க ய தF ப 7& அ ர%க வ&. ஆன " ஒ)/ இர& வ4க ய தவ ப ல அ ரத " த ) G வ.. 62ள4க வ(ப தவ0க2 Sட வ(ப(= ச ப(&வ0. 35
36 வ1தய/ த ண ப க Contributor: Kasri66 ஒ க த னFட) ஒ ப(5 ப ச ப ப ப 7&, ஒ வ,தய6 ப 7& %க" 1 : 1 ½ எ)ற வ(க தத " தண!0 வ(7& %க" வ%க. ச த ப ல வ,த இற%க, உ, ப4க ய ப 5 எ"ல ப 7& க Hச நCய(" 6,த பக2, ப 5ய க ந/%க ய இHச, த வய ன ம ள, ச ரக (ஒ)ற ட க ப 5த) எ"ல ப 7& வ/ க ளற. வ,தயத ண ப 4க" ர5. 36
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