Ragi Mudde
A staple in Karnataka, Ragi Mudde are steamed balls made with ragi (finger millet) flour and water. Rich in calcium, iron, fiber, and protein, this dish is excellent for bone health, managing diabetes, and boosting overall nutrition.
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Sundal
Sundal is a protein-packed dish made with boiled legumes such as chickpeas, black chana, or green gram, tempered with mustard seeds, curry leaves, and coconut. Native to Tamil Nadu, it is rich in fiber and minerals, making it a nutritious and wholesome snack.
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Kambu Koozh
Also known as pearl millet porridge, this cooling dish is made with pearl millet, water, curd, and sometimes onions or green chilies. It is naturally gluten-free, high in fiber, iron, and antioxidants, and is a perfect summer food.
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Keerai Masiyal
Keerai Masiyal is a simple, nutrient-dense dish made with mashed leafy greens like amaranth or spinach, seasoned with minimal spices. Packed with iron, calcium, and vitamins A & C, it supports immunity and overall health.
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Avial
A classic Kerala dish, Avial is a mix of seasonal vegetables cooked in coconut, curd, and tempered with coconut oil and curry leaves. High in fiber, probiotics, and essential vitamins, it is a well-balanced and filling meal.
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Thoran
Thoran is a dry stir-fry made with vegetables like cabbage, carrot, or beetroot, sautéed with coconut and mustard seeds. This fiber and antioxidant-rich dish aids digestion and adds a flavorful crunch to meals.
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Pesarattu
Also called green gram dosa, Pesarattu is made with soaked whole moong dal. It is rich in protein, fiber, and essential nutrients while being naturally gluten-free and easy to digest.
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Godhuma Rava Upma
This upma is made with broken wheat (godhuma rava), providing a rich source of fiber and complex carbohydrates. It is low in fat, keeps you full for longer, and is an excellent breakfast option.
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Adai
A protein-rich lentil pancake, Adai is made with a mix of toor, urad, chana, and moong dal along with rice. Balanced in protein, fiber, and carbohydrates, it is a wholesome meal that provides sustained energy.
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