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"If you are a Malayali you most likely know what we are talking about, if not then read on.\r\n\r\nOnam is an ancient festival celebrated in the month of 'Chingam'.It is the annual celebration of the visit of the Asura King 'Mahabali'. The era of Mahabali was considered the golden time of Kerala.Onam is celebrated over 10 days starting from Attham. The most important day is Thiru Onam- which celebrates the birthday of Sri Padhmanabhan, the ruling deity of Thiruvananthapuram.\r\n\r\nThis year onam is on 27th August, and no onam celebration is complete without the Onam Sadhya. \r\n\r\nIt is a feast of 26 dishes spread across a banana leaf. It is a 3 course meal comprising of a main dish, dry side dish and pickles and a dessert.\r\n\r\nThe Sadya is a complete meal that has some of the healthiest dishes. All the Onam dishes have some ingredient that have a number of health benefits, turning Sadya into power house of nutrients.\r\n\r\nMaking 26 could be a task and therefore we bring you a Mini Sadhya with 3 items from a list of 26 that are easy to prepare and healthy at the same time.\r\n\r\n \tMorru Kachiyatha : If you're a Malayali, then you know it's one of those healthy, comfort food you are bound to love.\r\n\r\nTo prepare this you'll need: \r\n\r\n \tButtermilk: 500 ml\r\n \t4-5 small onions/pearl onion ( you can get this at any malayali store)\r\n \tChopped ginger: 2 tsp\r\n \tGreen chilli slit: 3-4\r\n \tDry red chilli : 2\r\n \tTurmeric: 1/4 to 1/2 tsp\r\n \tMustard: 1/4 tsp\r\n \tA pinch of Fenugreek\r\n \tCurry leaves\r\n \tSalt\r\n \tOlive oil\r\n\r\nHow to prepare: \r\n\r\n \tHeat olive oil in a pan.\r\n \tAdd mustard and fenugreek seeds and let it splutter.\r\n \tAdd red chilli, small onions chopped, ginger, green chilli and curry leaves.\r\n \tFry it for 1-2 minutes\r\n \tAdd turmeric powder and salt as per taste. Mix well.\r\n \tAdd buttermilk and stir.\r\n \tStir this continuously, do not let it boil.\r\n \tRemove from gas, stir for a few more minutes. And that's it you are done!\r\n\r\n\r\n \tThoran: A staple in every Malayali household, this is usually made with cabbage and carrots with grated coconut.\r\n\r\nTo prepare this you'll need: \r\n\r\n \t1 medium sized cabbage\r\n \t1 medium sized onion\r\n \t10 to 12 curry leaves\r\n \t1 tsp black mustard seeds, also called rai\r\n \t1 tsp cumin seeds\r\n \tA pinch of asafoetida\r\n \t1 green chilli\r\n \t1/2 tsp turmeric powder\r\n \t1/2 cup grated coconut\r\n \t1 or 2 tblsp coconut oil\r\n \tSalt as per taste\r\n\r\nHow to prepare: \r\n\r\n \tRinse the cabbage and shred it.\r\n \tHeat oil in a pan.\r\n \tAdd mustard seeds and saute till they crackle.\r\n \tNext add in the cumin and saute.\r\n \tAdd the chopped onions, green chilli and curry leaves. Saute for about a minute or so.\r\n \tAdd in the turmeric powder and asafoetida. Mix well.\r\n \tFinally add it the shredded cabbage and salt.\r\n \tSaute for a minute and then cover this on low flame.\r\n \tSteam cook till cabbage is tender and once the mix gets a bit dry add the coconut and stir.\r\n \tCook this for another 2-3 mins and garnish with coriander leaves in the end.\r\n\r\n\r\n \tKichadi: Spiced yogurt with a vegetable - okra, bitter gourd or cucumber.\r\n\r\nTo prepare this you'll need: \r\n\r\n \tOkra,also called Bhindi : 1/2 kg ( uniformly chopped round slices)\r\n \tGreen chillies: 4-5 finely chopped\r\n \tYogurt: 1 cup\r\n \tOil: 3 tsp\r\n \tSalt to taste\r\n \tMustard Seeds: 1/2 tsp\r\n \tDry red chillies: 2\r\n \tCurry leaves: a few\r\n\r\nHow to prepare: \r\n\r\n \tWash and pat dry the okra. Cut the ends and chop into round slices.\r\n \tHeat oil in a pan, add the chopped okra. Add in the green chilli and fry on medium flame.\r\n \tWhen the okra turns slightly brown toss it periodically so that it does not burn.\r\n \tOnce done, keep this aside.\r\n \tIn a small pan, add oil and temper it with mustard seeds, dry red chillies, curry leaves.\r\n \tMix this a while and then add in the cooled and cooked okra.\r\n \tCover this mix and set it aside for 10 mins so that the flavors blend.\r\n \tFinally serve with steamed rice.\r\n\r\nNote: \r\n\r\nAll the above preparations go along with some brown rice and papadam ( papad).\r\n\r\nThough all these preparations are high in terms of health and nutritional value, it is still advised to keep a track of your blood sugar levels using a glucometer. \r\n\r\n"
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