see http://www.youtube.com/watch?v=AZwIoLiH35Q&list=PL3A149DF951CEC3AA
Tuesday, May 14, 2013
Diabetic friendly Indian recipes
see http://www.youtube.com/watch?v=AZwIoLiH35Q&list=PL3A149DF951CEC3AA
soft and spongy Idli recipe
see more at: http://www.youtube.com/user/GreenhouseCuisine?feature=watch
Plantain plantains and bananas
Plantains are typically eaten cooked and are usually large, angular and
starchy, in contrast to dessert bananas, which are typically eaten raw
and are usually smaller, more rounded and sugary.
see: http://en.wikipedia.org/wiki/Plantain_%28cooking%29
Plantain (/ˈplæntɨn/;[1][2] also US /ˈplɑːntɨn/[1] or UK /plænˈteɪn/)[3][4] is one of the common names for herbaceous plants of the genus Musa and their fruits, the other being "banana".
Plantains are a major food staple in East Africa, West and Central Africa (Cameroon), Central America, the Caribbean Islands and northern, coastal parts of South America (Colombia, Venezuela, etc.). Their attractiveness as food is that they fruit all year round, making them a reliable all-season staple food.
Plantains contain more starch and less sugar than dessert bananas and are therefore cooked or otherwise processed before being eaten. They are always cooked or fried when eaten green. At this stage, the pulp is hard and the peel often so stiff, it has to be cut with a knife to be removed. Mature plantains can be peeled like typical dessert bananas, the pulp is softer than in immature, green fruit and some of the starch has been converted to sugar. They can be eaten raw, but are not as tasty as dessert bananas, so are usually cooked. When mature, yellow plantain are fried, they tend to caramelize - turning a golden brown colour. They can also be baked or grilled over charcoal - both peeled or still in the peel.
An average plantain has about 220 calories and is a good source of potassium and dietary fiber.[8]
Plantains are a staple food in the tropical regions of the world, the tenth most important staple that feeds the world. Plantains are treated in much the same way as potatoes and with a similar neutral flavour and texture when the unripe fruit is cooked by steaming, boiling or frying.
Plantains fruit all year round, which makes the crop a reliable all-season staple food, particularly in developing countries with inadequate food storage, preservation and transportation technologies. In Africa, plantains and bananas provide more than 25 percent of the carbohydrate requirements for over 70 million people.[9]
Plantains can be used for cooking at any stage of ripeness, and very ripe plantain can be eaten raw. As the plantain ripens, it becomes sweeter and its color changes from green to yellow to black, just like bananas. Green plantains are firm and starchy, and resemble potatoes in flavor. Yellow plantains are softer and starchy, but sweet. Extremely ripe plantains have softer, deep yellow pulp that is much sweeter than the earlier stages of ripeness.
Plantains in the yellow to black stages can be used in sweet dishes. Steam-cooked plantains are considered a nutritious food for infants and the elderly. A ripe plantain is used as food for infants at weaning; it is mashed with a pinch of salt and is believed to be more easily digestible than ripe banana.[citation needed]
see: http://en.wikipedia.org/wiki/Plantain_%28cooking%29
Plantain (/ˈplæntɨn/;[1][2] also US /ˈplɑːntɨn/[1] or UK /plænˈteɪn/)[3][4] is one of the common names for herbaceous plants of the genus Musa and their fruits, the other being "banana".
Plantains are a major food staple in East Africa, West and Central Africa (Cameroon), Central America, the Caribbean Islands and northern, coastal parts of South America (Colombia, Venezuela, etc.). Their attractiveness as food is that they fruit all year round, making them a reliable all-season staple food.
Plantains contain more starch and less sugar than dessert bananas and are therefore cooked or otherwise processed before being eaten. They are always cooked or fried when eaten green. At this stage, the pulp is hard and the peel often so stiff, it has to be cut with a knife to be removed. Mature plantains can be peeled like typical dessert bananas, the pulp is softer than in immature, green fruit and some of the starch has been converted to sugar. They can be eaten raw, but are not as tasty as dessert bananas, so are usually cooked. When mature, yellow plantain are fried, they tend to caramelize - turning a golden brown colour. They can also be baked or grilled over charcoal - both peeled or still in the peel.
An average plantain has about 220 calories and is a good source of potassium and dietary fiber.[8]
Plantains are a staple food in the tropical regions of the world, the tenth most important staple that feeds the world. Plantains are treated in much the same way as potatoes and with a similar neutral flavour and texture when the unripe fruit is cooked by steaming, boiling or frying.
Plantains fruit all year round, which makes the crop a reliable all-season staple food, particularly in developing countries with inadequate food storage, preservation and transportation technologies. In Africa, plantains and bananas provide more than 25 percent of the carbohydrate requirements for over 70 million people.[9]
Plantains can be used for cooking at any stage of ripeness, and very ripe plantain can be eaten raw. As the plantain ripens, it becomes sweeter and its color changes from green to yellow to black, just like bananas. Green plantains are firm and starchy, and resemble potatoes in flavor. Yellow plantains are softer and starchy, but sweet. Extremely ripe plantains have softer, deep yellow pulp that is much sweeter than the earlier stages of ripeness.
Plantains in the yellow to black stages can be used in sweet dishes. Steam-cooked plantains are considered a nutritious food for infants and the elderly. A ripe plantain is used as food for infants at weaning; it is mashed with a pinch of salt and is believed to be more easily digestible than ripe banana.[citation needed]
major staple foods
Comparison of rice to other major staple foods
The table below shows the nutrient content of major staple foods in a raw form. Raw grains, however, aren't edible and can not be digested. These must be sprouted, or prepared and cooked for human consumption. In sprouted and cooked form, the relative nutritional and anti-nutritional contents of each of these grains is remarkably different from that of raw form of these grains reported in this table.| STAPLE: | Maize / Corn[A] | Rice[B] | Wheat[C] | Potato[D] | Cassava[E] | Soybean (Green)[F] | Sweet potato[G] | Sorghum[H] | Yam[Y] | Plantain[Z] |
|---|---|---|---|---|---|---|---|---|---|---|
| Component (per 100g portion) | Amount | Amount | Amount | Amount | Amount | Amount | Amount | Amount | Amount | Amount |
| Water (g) | 76 | 12 | 11 | 79 | 60 | 68 | 77 | 9 | 70 | 65 |
| Energy (kJ) | 360 | 1528 | 1419 | 322 | 670 | 615 | 360 | 1419 | 494 | 511 |
| Protein (g) | 3.2 | 7.1 | 13.7 | 2.0 | 1.4 | 13.0 | 1.6 | 11.3 | 1.5 | 1.3 |
| Fat (g) | 1.18 | 0.66 | 2.47 | 0.09 | 0.28 | 6.8 | 0.05 | 3.3 | 0.17 | 0.37 |
| Carbohydrates (g) | 19 | 80 | 71 | 17 | 38 | 11 | 20 | 75 | 28 | 32 |
| Fiber (g) | 2.7 | 1.3 | 10.7 | 2.2 | 1.8 | 4.2 | 3 | 6.3 | 4.1 | 2.3 |
| Sugar (g) | 3.22 | 0.12 | 0 | 0.78 | 1.7 | 0 | 4.18 | 0 | 0.5 | 15 |
| Calcium (mg) | 2 | 28 | 34 | 12 | 16 | 197 | 30 | 28 | 17 | 3 |
| Iron (mg) | 0.52 | 4.31 | 3.52 | 0.78 | 0.27 | 3.55 | 0.61 | 4.4 | 0.54 | 0.6 |
| Magnesium (mg) | 37 | 25 | 144 | 23 | 21 | 65 | 25 | 0 | 21 | 37 |
| Phosphorus (mg) | 89 | 115 | 508 | 57 | 27 | 194 | 47 | 287 | 55 | 34 |
| Potassium (mg) | 270 | 115 | 431 | 421 | 271 | 620 | 337 | 350 | 816 | 499 |
| Sodium (mg) | 15 | 5 | 2 | 6 | 14 | 15 | 55 | 6 | 9 | 4 |
| Zinc (mg) | 0.45 | 1.09 | 4.16 | 0.29 | 0.34 | 0.99 | 0.3 | 0 | 0.24 | 0.14 |
| Copper (mg) | 0.05 | 0.22 | 0.55 | 0.11 | 0.10 | 0.13 | 0.15 | - | 0.18 | 0.08 |
| Manganese (mg) | 0.16 | 1.09 | 3.01 | 0.15 | 0.38 | 0.55 | 0.26 | - | 0.40 | - |
| Selenium (mcg) | 0.6 | 15.1 | 89.4 | 0.3 | 0.7 | 1.5 | 0.6 | 0 | 0.7 | 1.5 |
| Vitamin C (mg) | 6.8 | 0 | 0 | 19.7 | 20.6 | 29 | 2.4 | 0 | 17.1 | 18.4 |
| Thiamin (mg) | 0.20 | 0.58 | 0.42 | 0.08 | 0.09 | 0.44 | 0.08 | 0.24 | 0.11 | 0.05 |
| Riboflavin (mg) | 0.06 | 0.05 | 0.12 | 0.03 | 0.05 | 0.18 | 0.06 | 0.14 | 0.03 | 0.05 |
| Niacin (mg) | 1.70 | 4.19 | 6.74 | 1.05 | 0.85 | 1.65 | 0.56 | 2.93 | 0.55 | 0.69 |
| Pantothenic acid (mg) | 0.76 | 1.01 | 0.94 | 0.30 | 0.11 | 0.15 | 0.80 | - | 0.31 | 0.26 |
| Vitamin B6 (mg) | 0.06 | 0.16 | 0.42 | 0.30 | 0.09 | 0.07 | 0.21 | - | 0.29 | 0.30 |
| Folate Total (mcg) | 46 | 231 | 43 | 16 | 27 | 165 | 11 | 0 | 23 | 22 |
| Vitamin A (IU) | 208 | 0 | 0 | 2 | 13 | 180 | 14187 | 0 | 138 | 1127 |
| Vitamin E, alpha-tocopherol (mg) | 0.07 | 0.11 | 0 | 0.01 | 0.19 | 0 | 0.26 | 0 | 0.39 | 0.14 |
| Vitamin K (mcg) | 0.3 | 0.1 | 0 | 1.9 | 1.9 | 0 | 1.8 | 0 | 2.6 | 0.7 |
| Beta-carotene (mcg) | 52 | 0 | 0 | 1 | 8 | 0 | 8509 | 0 | 83 | 457 |
| Lutein+zeazanthin (mcg) | 764 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 30 |
| Saturated fatty acids (g) | 0.18 | 0.18 | 0.45 | 0.03 | 0.07 | 0.79 | 0.02 | 0.46 | 0.04 | 0.14 |
| Monounsaturated fatty acids (g) | 0.35 | 0.21 | 0.34 | 0.00 | 0.08 | 1.28 | 0.00 | 0.99 | 0.01 | 0.03 |
| Polyunsaturated fatty acids (g) | 0.56 | 0.18 | 0.98 | 0.04 | 0.05 | 3.20 | 0.01 | 1.37 | 0.08 | 0.07 |
| A corn, sweet, yellow, raw | B rice, white, long-grain, regular, raw | ||||||||
| C wheat, durum | D potato, flesh and skin, raw | ||||||||
| E cassava, raw | F soybeans, green, raw | ||||||||
| G sweet potato, raw, unprepared | H sorghum, raw | ||||||||
| Y yam, raw | Z plantains, raw |
rice_varieties
Rice is the seed of the monocot plants Oryza sativa (Asian rice) or Oryza glaberrima (African rice). As a cereal grain, it is the most widely consumed staple food for a large part of the world's human population, especially in Asia and the West Indies. It is the grain with the second-highest worldwide production, after maize (corn), according to data for 2010.[1]
see: http://en.wikipedia.org/wiki/Japonica_rice
see: http://en.wikipedia.org/wiki/Japonica_rice
view:
http://www.hlgkrice.com.sg/prod_rice.htm
http://en.wikipedia.org/wiki/List_of_rice_varieties
Worldwide there are more than 40,000 different varieties of rice, species name Oryza sativa.
There are four major categories of rice worldwide: Indica, japonica, aromatic and glutinous.[1]
Ponni Rice is a variety of rice developed by Tamil Nadu Agricultural University in 1986. It is widely cultivated in TamilNadu a state in India, and is a hybrid variety of Taichung65 and Myang Ebos 6080/2. The name (பொன்னி in Tamil) literally means 'like gold'. Since River Kaviri is also called 'Ponni' in Tamil literature there is a notion that the rice could have been named after the river.
India White Ponni Rice
This type
of rice is the main staple food among those foreigners from india as
well as the local indian community. The grains are much smaller in size
with a pale yellowish color. The popularity of ponni rice has grew over
the years due to its firmer grains and delicious taste which
complements well with their indian cuisine.
Superior Quality India Ponni Rice
This is a
premium grade of ponni rice in terms of both fragrant and texture.
After harvesting, the grains go through the most advanced rice milling
processes and therefore every grain is of the highest quality and
superior taste.
Patna rice, a variety of the species Oryza sativa, and one of the varieties of long-grain white rice, is extensively cultivated in the Indo-gangetic plains, in and around Patna, capital of Bihar state, India. Patna rice is known for its elongated kernel
with grain length greater than 6 mm, and has been used as staple food
by the local people for thousands of years. Sometimes, Patna rice is
also called Parimal rice locally.
Basmati rice is closely related to the Patna rice but has a stronger aroma
Basmati rice is closely related to the Patna rice but has a stronger aroma
Basmati (Urdu: باسمتی, Hindi: बास्मती) is a variety of long grain rice which is traditionally from India and Pakistan.
According to the Canadian Diabetes Association, basmati rice has a "medium" glycemic index (between 56 and 69), thus making it more suitable for diabetics as compared to certain other grains and products made from white flour.[14]
see: http://en.wikipedia.org/wiki/Basmati
Basmati Rice
This variety
of rice is cultivated in north eastern Punjab (Paskistan), which is
famous for producing the finest basmati rice. With the lastest rice
miling facilities, each grain is processed to meet the highest standard
of quality. With its unique fragrant, delicious nutty taste and extra
long slender grain, this rice is a favourite with curries, bryani ,
pulao or any mediterranean cuisine.
Parboiled rice is rice that has been partially boiled in the husk. The three basic steps of parboiling are soaking, steaming and drying.[1] These steps also make rice easier to process by hand, boost its nutritional profile (other than its vitamin-B content, which is denatured) and change its texture. About 50% of the world’s paddy production is parboiled. The treatment is practiced in many parts of the world such as India, Bangladesh, Pakistan, Myanmar, Malaysia, Nepal, Sri Lanka, Guinea, South Africa, Italy, Spain, Thailand, Switzerland, USA and France.[2]
Rice is easier to polish by hand (removal of the bran layer) after parboiling but mechanical processing is harder since the bran becomes somewhat oily and tends to clog machinery. Most parboiled rice is milled in the same way as white rice.[citation needed]
Parboiling drives nutrients, especially thiamine, from the bran to endosperm,[3] hence
parboiled white rice is 80% nutritionally similar to brown rice. Because of this parboiling
was adopted by North American rice growers in the early 20th century.[citation needed]
The starches in parboiled rice become gelatinized, then retrograded after cooling. Through
gelatinization, alpha-amylose molecules leach out of the starch granule network and diffuse
into the surrounding aqueous medium outside the granules[4] which, when fully hydrated are
at maximum viscosity.[5] The parboiled rice kernels should be translucent when wholly
gelatinized. Cooling brings retrogradation whereby amylase molecules re-associate with
each other and form a tightly packed structure. This increases the formation of type
3-resistant starch which can act as a prebiotic and benefit gut health in humans.[6]
However, this also makes the kernels harder and glassier. Small amounts of milk are often
added to parboiled rice as a means to stop over-hardening.[citation needed] Parboiled rice
takes less time to cook and is firmer and less sticky. In North America parboiled rice
is either partially or fully precooked before sale. Minerals such as zinc or iron are added,
increasing their potential bioavailability in the diet.
Thai Parboiled Rice
This variety
of rice gets steamed under pressure prior to the removal of the husks
and bran layers. Due to this process, the grains has a light yellowish
color and a softer texture while retaining most of the nutrients. In the
Singapore context, this type of rice is popular with the Indian
community.
Jasmine rice (Thai: ข้าวหอมมะลิ; RTGS: Khao Hom Mali; Thai pronunciation: [kʰâːw hɔ̌ːm malíʔ]), sometimes known as Thai fragrant rice, is a long-grain variety of rice that has a nutty aroma and a subtle pandan-like (Pandanus amaryllifolius-leaves) flavor caused by 2-acetyl-1-pyrroline.[1] Jasmine rice is originally from Thailand. It was named as Kao Horm Mali 105 variety (KDML105)
see: http://en.wikipedia.org/wiki/Jasmine_rice
Brown Jasmine Rice
Similarily to
red cargo rice, this variety of rice is also unmilled or unpolished
with its bran layer intact with all the rich vitamins and minerals. When
cooked, it is light beige in color with a sweet nutty flavor and
delicious chewy texture. For easy cooking and a much softer texture, it
is best to soak the rice in water for 30 mins first before cooking.
Thai Red Cargo Rice
This type
of rice is highly nutritious as only the husks are removed during the
milling process thus retaining all the nutrients intact at the bran
layer, leaving each grain naturally rich in vitamins and minerals.
It is a good source of Thiamin (B1), Riboflavin (B2), iron and calcium, and whether you cook it as rice or porridge, it certainly makes a wonderful nutritious meal for the whole family. Highly recomanded for the elderly, expecting mothers and young infants.
It is a good source of Thiamin (B1), Riboflavin (B2), iron and calcium, and whether you cook it as rice or porridge, it certainly makes a wonderful nutritious meal for the whole family. Highly recomanded for the elderly, expecting mothers and young infants.
Glutinous rice (Oryza sativa var. glutinosa; also called sticky rice, sweet rice or waxy rice) is a type of rice grown mainly in Southeast and East Asia, which has opaque grains, very low amylose content, and is especially sticky when cooked. It is called glutinous (< Latin glūtinōsus)[1] in the sense of being glue-like or sticky and not in the sense of containing gluten. While often called "sticky rice", it differs from non-glutinous strains of japonica rice
which also become sticky to some degree when cooked. There are numerous
cultivars of glutinous rice, which include japonica, indica, and
tropical japonica strains.
see: http://en.wikipedia.org/wiki/Glutinous_rice
Thai Glutinous Rice
This type of
rice is harvested from the Upper North Plain of Thailand whereby it is
reputed to produce Glutinous Rice of the highest quality. Also known as “
sticky rice”, these rice grains are short and plump with a chalky
white, opaque kernel. When cooked, it has a distinguish taste of soft
and sweet rice, which makes a delicious accompaniment to a main meal, or
as desserts with added coconut milk and sugar.
New Crop Thai Fragrant Rice
Also from the
same KDML 105 variety, this type of new crop rice simply means that
they are newly harvested and is therefore most ideal for cooking
porridge instead of rice due to its high moisture contend. However with
the fragrance at its best, it is definitely a pity not to cook some rice
to go with your favourite dishes. Therefore to cook rice, just take
note of the water ratio to rice as lesser water is required to get the
best results.
Thai Premium Fragrant Rice
A premium
grade of the Thai Khao Dawk Mali 105 (KDML 105) variety, also known as
Thai Hom Mali Rice, this type of rice is cultivated from the ideal
climatic and geographical conditions on the rich highlands of North
Eastern Thailand thus having the best quality in shape, aroma and
texture. Its long and slender grains are fragrant and tender when
cooked, truly symbolizing nature's perfection. Certainly the best choice
for all Asian cuisine.
Nàng Thơm Chợ Đào Rice is one of Vietnam's most famous traditional rice varieties. It is grown in Mỹ Lệ commune, Cần Đước district, in the southern province of Long An, Vietnam. People personify this rice as a "fragrant girl" and called it Nàng Thơm. Furthermore, it was mainly bought and sold in Đào market- chợ Đào at the beginning. That is why this rice is named Nàng Thơm Chợ Đào.
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