Friday, August 7, 2009

Rainbow Meals(A Complete Super Nutritious Meal)-Rainbow Brown Rice, Mixed Veg Raita, Black Eyed Bean Salad & Fruits & Nut Dessert

Know what you Eat - Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function. Pigeon peas are nutritionally important, as they contain high levels of protein and three important amino acids. Fruits and Vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. Yogurt promotes intestinal health, improves lactose intolerance, builds stronger bones, enhances immunity, lowers blood pressure, and may even have anticancer and weight-loss effects. Almonds are low in saturated fat and contain many other protective nutrients - calcium and magnesium - for strong bones and vitamin E. Walnuts are a good source of fiber, protein and omega-3. Beans supply high quality protein which provides a healthy alternative to meat or other animal protein without containing the fat.

You know why i call this rainbow meals, it has all the colors and contain food from all the food group. I made this for couple of guests, yes Kids who had come over for sleep over and stayed for lunch the next day. I normally try to include food from all the food group during the normal days and that too now it is summer time and kids eat lunch at home back from vigorous activities from sports camps, i cook like this almost every day except for the dessert. We don't have the habit of having desserts except when we have guests.

Rainbow Brown Rice

Cooked Brown Rice - 4 Cups
Chopped Vegetables(cut into thin strips) - 4 cups(Keep them separately and do not mix it)
(Include as many colors as possible i used Carrots, purple onions, green, orange, red, yellow bell peppers, Cabbage)
Coconut Oil - 2 Tbsp
Mustard Seeds - 1/2 tsp
Green Chillies slit - 2 or more if you need it more spicy
Salt to taste

1) Heat 1/2 tsp Oil in a pan and add the mustard seeds.
2) Once it stops spluttering add the Green Chillies, Onions and Carrots and once they are tender, add the chopped bell peppers all four colored.
3) Once they are little tender add the shredded cabbage and stir for few seconds and switch off the stove.
4) Now add salt, rest of the oil and cooled brown rice and combine with a thoroughly.

Mixed Vegetable Raita/Pachidi

Mixed Vegetables - 2 cups (Finely Chopped Onions, Grated Carrots and Cucumber(keep cucumber separately), Chopped Green and Red bell peppers)
Yogurt - 4 cups
Salt to taste
Pepper to taste
Cilantro - 2 tsp for garnishing.

1) Squeeze out the extra water from the cucumber(you can drink this juice don't discard it.)
2) Combine the vegetables, yogurt, salt, pepper and cilantro.
3) Mix thoroughly and serve

Black Eyed Bean Salad


Boiled , rinsed and drained black eyed beans - 2 cups
Chopped tomatoes and yellow onions - 1 cup
Salt to taste
Pepper to taste
Lime juice to taste
Olive oil - 1 tsp(optional)
Cilantro - 2 tsp for garnishing


1) Soak black eyed beans for atleast two hours and pressure cook adding little bit of salt.
2) Once cooked wash, rinse and drain the water from the beans.
3) Add the chopped vegetables, beans, salt, pepper, lime juice, olive oil, cilantro and combine thorougly.

Fruits & Nut Dessert

Mango - 1
Apple - 1
Chopped Almonds - 2 tbsp
Chopped walnuts - 2 tbsp
Chopped Dates - 2 tbsp
Raisins - 1 tbsp
Honey or Maple syrup- 1 tbsp(optional)
Ghee (Clarified butter) - 2 tsp
Cardamom + Nutmeg powder - 1/2 tsp


1) Heat ghee and roast the nuts till golden.
2) Roast the raisins till they plump and remove.
3) Now add the cardamom + nutmeg powder, dates and the chopped mango and apple pieces and saute for a few seconds and switch off the stove.
4) Now add the nuts and honey or maple syrup to the fruit pieces and combine to serve.
Event Participation
1) All the above dishes go to What you are Cooking for your Guests hosted by Raji of Rak's Kitchen.
2) The Fruit & Nut dessert spiced with Cardamom & Nutmeg go to Think Spice - think spiced sweet treats hosted by Sunitha.
3) The black eyed bean salad goes to the 14th helping of My Legume Love Affair hosted by Susan.

4) This also goes to Well balanced three course meal event hosted by Yasmeen.


Recipes From India said...

I am looking for brown rice recipes and this one fits perfectly.

Priya Suresh said...

Lovely array of complete nutritious dishes together..looks great and healthy!

Mythreyi Dilip said...

Healthy and nutritious meal dear and at the same time looks lovely. This recipe fits me well.

Ann said...

Awesome! totally healthy and filling treat.

Sumi said...

great spread up of yummy and delicious dishes.A real healthy treat

Anonymous said...

Hi! I just stumbled across your lovely blog. Everything looks so delicious and colorful!

Pavithra Elangovan said...

Wow wonderful healthy spread dear..I luv these kinds of recipes always can have guiltless

Preety said...

who can tell by seeing that thali that's its a collection of healthy food served..that looks so yummy ..i love eating guilt free food

anudivya said...

This is what health food lovers recommend these days... the more color on a plate the better apparently. I try to eat that way whenever possible and I like it too.

iRaw said...

Very colorful, which I love! Wow, it all looks very appetizing.

Nandinis food said...

Very healthy and tasty meal!

kittymatti said...

Nutritious healthy colourful meal yumm...

Kalyani said...

very healthy & colorful ones....

Anonymous said...

I wish somone cooks these kinda meals for me everyday so that I dont get tempted to eat other foods..hmmphh..come and settle down in seattle pls..

Shri said...

Very colorful.I really like the bean salad!

Priya Narasimhan said...

truly healthy menu..
very nice..

Vidya said...

Lovely Lovely meal. If there is something above A+, that's how I rate it. Rainbow meal - fell in looove with the name dearie.. keep rocking.

jayasree said...

Very interesting name - rainbow meals. What an healthy combination of foods. I wish I can come over and taste them

Unknown said...

wow love the first pic looks realy like a rainbow yes a perfect complete meal great job dear.

Pooja said...

What a delicious nutritious meal! Well balanced! You may send this to Health Nut Challenge by Yasmeen if you wish:
I believe that this would make a perfect entry :)

Indian Khana said...

Looks awesome I like the dessert very much..

sunita said...

Thank you for the lovely dessert :-)

jayasree said...

What an healthy array of dishes. I loved the name- rainbow meals. The name says it all. How I wish I could join u to partake this feast...

Suparna said...

Hi S&M,
This kinda food will def. keep the body and mind in the right state :)
Loved the spread, I'd polish of every single item served in my plate :)

Sunshinemom said...

Such a balanced and heatlhy meal!

Nithya Praveen said...

Wat a feast???? All in one plate....superb:)

Susan said...

Everything looks so yummy! I'd like to taste it all. Thank you for the black-eyed pea salad for MLLA, Sadhana.

sangeeta said...

good nutritious meal...just my type...only i like my fruity deserts after an hour of meals..:) :)
you can send it to healthnut challenge too...check out..yasmeens blog.

Unknown said...

Thanks all for your comments. Pooja, Sangeeta thanks for the suggestion, will send it to Yasmeen's event. Shubha how about shifting to NJ.

Uma said...

that's indeed a healthy meal! Lovely dishes. Tempting pics :)

Raks said...

Wonderful healthy spread:) I love the salad the best!Liked the others as well :)

Anonymous said...

Wat a click!!!
colorful&super healthy meal!!!

Anonymous said...

Its truly a beautiful rainbow meal :)

Unknown said...

True to its name,a very colorful ,nutritious and balanced meal.Thanks for sharing with me :D

Parita said...

Thats fantastic meal dears, love the brown rice dish, super healthy and delicious!

Ashwini said...

what a wonderful platter!!!

Bergamot said...

The brown rice and raita look really great. nice & healthy combination of food

nutrisious meal said...

Wow! I am feeling hungry. The nutrisious meal
is the need of the body and to make yourself fit and fine it's necessary.

Related Posts Plugin for WordPress, Blogger...