Tuesday, November 12, 2013

Mantena's Special - Tomato Nuvvula Chutney

Today’s special in Dr. Mantena’s Kitchen is ‘Tomato Nuvvula Chutney’. Often preparing Dr. Mantena’s recipes consume lot of time but preparing Tomato Nuvvula Chutney is very easy and time saving. It can be easily made within 5 minutes and served with phulkas, vadas etc. If you are an ardent follower of Dr. Raju, then you might have noticed him using sesame seeds quite often. Sesame seeds are the richest source of Calcium required for the bones. It is also rich in insoluble fiber which helps in cleansing the intestines better. So, let us now go into the details of preparing it.


    1.    Sesame Seeds         -        50 gms
    2.    Tomatoes                -        2 Nos.
    3.    Green Chilies            -        4 Nos.
    4.    Lemon                    -        1 No.
    5.    Coriander Leaves      -        1 bunch
    6.    Curry Leaves           -        5 – 6 Nos.
    7.    Turmeric                 -        a pinch


    1.    Take 50 grams of sesame seeds and roast them in a pan till it turns brown. Care is to be taken not to over roast them as it turns bitter and under roasting will not give proper taste and aroma.

    2.    Grind the roasted sesame seeds in a mixer grinder into fine powder.

    3.    Chop 2 tomatoes, green chilies, coriander leaves, curry leaves, a pinch of turmeric etc. and add it in the jar of sesame seeds and grind it into a fine paste.

    4.    Extract juice from 1 big size lemon and add to the paste.

    5.    The spicy tinge chutney is now ready to be served with hot phulkas or vadas.


If you are new to Dr. Mantena’s recipes, the tongue obviously look out for the taste of the salt. However the lemony and spicy flavor of the chutney can help you eat the phulkas and vadas without any trouble. 

When Dr. Raju first gave a call to abandon the use of salt in food, everyone thought he was crazy as it was a new thing for many people. No one believed that one can cook food without salt; more importantly eating food without salt was out of imagination. Look at his followers now? His followers are in large numbers not only in India but across the World. And this number is growing larger every day.

Earlier, the doctors used to ask the heart and BP patients to reduce salt in their food for safety. But they were afraid to say how less the salt should be because they don’t want to lose their patients. But these days even the big corporate hospitals are advertising on mega hoardings asking people to consume salt not more than 1 gm a day. Thanks to Dr. Mantena Satyanarayana Raju for that. Is it not the impact of Dr. Raju’s teachings that these people have come up to say consumption of salt above 1 gm a day is harmful? Even if you believe these doctors, you are not supposed to consume 1 gm salt per day. Are you consuming salt anywhere near to this quantity? Just think! I don’t think even the doctors who are advertising these hoardings will do either. It is because we are badly conditioned to eat food cooked in salt. We have become slave to the salt which is taking control all over our nervous system and internal organs and spoiling them gradually over a period of time. By the time we realize it is too late.

The only way to overcome this problem is to understand the harm that is doing to our body and uncondition ourself from it. Being the Supreme of all beings, You must be ruling the salt and not the salt rule you. You must grow to such an extent that you add salt in food only when you want but not always in terms of the salt. It is obviously difficult to sacrifice the salt immediately and completely because we have been conditioned to have food with salt and huge amounts of salt ever since we began eating our food. Therefore we need to gradually train ourselves to overcome this unhealthy habit of eating salt by slowly reducing the quantity of salt we use in our food. 

Try to cook and eat food without salt at least once a week to begin with and gradually grow to such an extent that you avoid salt at least one meal a day whether breakfast, lunch or dinner without salt. I think this itself is an achievement. The things then change on its own after this.
I hope you are going to declare a salt holiday at least one time a week and begin your journey towards healthy living. Wish you all a very good luck and all the best!

Keep watching the space for more updates.

Monday, November 11, 2013

Mantena's Special - Sanaga Pappu Vada

Today’s Mantena’s Special is ‘Sanaga Pappu Vada’. Vada is a favorite evening snack of every Andhrite. In fact, it is the favorite snack of all the south Indians. Usually vada’s are deep fried in oil which is very harmful for health. Oil fried vadas are not only harmful for the liver and heart but also for the stomach. On eating couple of vadas you feel a bloating sensation in the stomach and sometimes it also leads to stomach ache. But Mantena’s special vada is nutritious, healthy and completely harmless. You can eat as many vadas as you can without any disturbance to your stomach as well. Let us go into the details of preparation now.


1. Chickpea Gram          -        3 Cups 
2. Raw Coconut            -        1 No. 
3. Cauliflower Stem       -        15 to 20 Nos. 
4. Tomato                   -        2 Nos. 
5. Green Chilies            -        10 Nos. 
6. Lemon                     -        2 Nos. 
7. Ginger                     -        Small Piece 
8.   Cumin Seeds            -        1 tbsp 
9.    Coriander leaves       -        1 bunch 
10. Cream                    -        3 tbsp


1.    Soak 3 cups of split chickpea grams over 8-12 hours in water. Rinse them well in water and grind it in a mixer grinder making a thick batter. Don’t grind very thin but make sure that some pieces of grams still exist. This makes the vadas crunchy in taste.


     2.    Take a big sized raw coconut, chop into pieces and grind it into paste. Don’t add any water to grind it.


    3.    Take 20 to 25 Nos. of Cauliflower stem, chop them into pieces, extract juice from a lemon and sauté it in a bowl and keep it aside for 15 minutes and then grind it into paste in a mixer grinder. People usually throw the stems of Cauliflower. It is the favorite food of goats. People eat goats for strength where as goats eat these things. How strange! Isn’t it? It is full of enzymes required for digestion and assimilation of nutrients in the body. More importantly it is rich in Sodium which is why we are using it as a substitute for salt. You can also use spinach in case the cauliflower stem is not available.


    4.    Take 2 tomatoes, grind and make a puree. Tomatoes give a pleasant taste to the vadas.


    5.    Finely chop 8-10 green chilies and sauté it with lemon juice in a cup or bowl. We are using more chilies because we are making the vadas without salt and the spice from green chilies and the sourness from lemon gives some taste to the buds.

6.    Take a small piece of ginger for taste and crush into paste. Spices are occasionally used in Dr. Mantena’s recipes. Therefore ginger and cumin seeds are exceptions today. 

   7.    Roast the cumin seeds and grind it into powder. Cumin seeds give a great aroma to the dish.


    8.    Finely chop the coriander leaves and keep it aside in a cup or bowl.


    9.    Now add all ingredients into the chickpea gram batter one by one and mix it well. Don’t add any water to the batter as it already has plenty of water from soaked grams, coconut, cauliflower stems and tomato puree. If the batter becomes thin then it becomes difficult to make the vadas. Therefore keep the batter as thick as possible.


10. Now put on the stove, keep a nonstick pan over it. Let it heat for some time and then put some cream over it and spread all over the pan. Again cream is also occasionally used. Make vadas with your hand and put it over the heated pan and let them cook for some time. Once you find the vadas are cooked on one side, turn them upside down and cook on the other side. Once the vadas are cooked from both sides, serve them hot. You can serve these vadas as breakfast, lunch or dinner with Nuvvula chutney or Gongura chutney again made naturally in Dr. Mantena style. You can eat any number of these vadas without any harm as they are free from salt, sugar, oil, ghee, red chili powder, tamarind and spices. Every care is taken to replace these harmful tastes with natural substitutes. 

Earlier people used to eat these kinds of food once in a while in a year. If you observe the festivals in India, at every festival a different kind of sweet, snack or food is prepared. Moreover, utmost care is taken to make it delicious by adding ghee, sugar, oil and different varieties of masalas and spices. People used to enjoy them and remain healthy as well. There are two reasons for their health. First, people used to exert their bodies to earn bread and secondly there used to be very few festivals like Sankranti, Dassera, Diwali etc. Day by day people stopped exerting their bodies for earning bread as machines replaced human labor from kitchen to the factories and the number of festivals have increased to such an extent that you need a calendar to remember them. Earlier they used to work hard throughout the year and enjoy the delicacies not more than 10 times a year as the festivals were limited. Today every day is a festival. Step out of the house and you find a sweet shop, Tiffin center, fast food center, bakery and a snack point ready with different varieties of snacks and tiffins at every corner of the street and roadsides. And if you reach a market place or a center around the cross roads you find them competing with one another in serving you the delicacies. Remember one thing; no hotel, Tiffin center or snack corner thinks about your health while making food. Enjoy the delicacies but don’t make it a habit or weakness.

Thanks to Dr. Mantena Satyanarayana Raju in researching and designing these recipes for the aspirants of good health. He realized that if such delicacies are provided at home without harmful salt, oil, ghee, sugar, red chili powder, tamarind and masalas by substituting these tastes with natural ingredients then you don’t feel a craving for junk foods available in the market. You can enjoy the taste as well as remain healthy.

I hope you enjoyed this update and keep watching the space for more.

Thursday, May 2, 2013

Multi Vitamin Tropical Energy Drink

I am back again with yet another Summer Special drink to beat the heat and to boost the energy levels lost due to burning Indian summer. Today’s special in Dr. Mantena’s Kitchen is - Multi Vitamin Tropical Energy Drink. This is a delicious way to combine your fruit with protein to energize you any time of the day. It can be served as a morning breakfast, evening snack or night dinner. I bet you don’t need any other food along with it. It keeps you energetic throughout the day/night.

Preparation Time:

It is a very simple drink that takes less than 10 minutes of time to prepare.


Papaya                    -        1 medium size
Pineapple                 -        1 medium size
Banana                    -        1 big size
Yogurt                     -        1 cup low fat
Honey                     -        4-6 spoons


1.  Scrape the skin of a pineapple and chop it into small cubes. Add those cubes into a mixe grinder and extract juice from it and keep aside in a glass or a bowl.


2. Choose a ripe papaya and scoop out the flesh from it with a spoon and keep aside in a bowl.


3. Undress the banana and chop it into pieces and add it to the bowl of papaya.

4. Put the papaya and the banana into a mixer grinder and grind till it becomes a thick pulp.

5. Now add 1 to 2 cups of extracted pineapple juice, 1 cup of low fat yogurt and 4-6 spoons of honey into it and grind it well.


The drink is ready now. Add some cold water from a mud pot into it and serve.  Since we are using ripe papaya and banana we might not need much sweetener. Therefore 4-6 spoons of honey will do. You can add a spoon or two more if you need more sweetness.

Papaya and pineapple are readily available in the market during summer. Banana is always available. So grab these ingredients and enjoy the summer with this powerful multi-vitamin smoothie. You can substitute banana with Sapotas for a change when you prepare it for the next time.

I hope you liked this update. Don’t forget give your feedback and keep watching the space for more updates.

Tuesday, March 26, 2013

Mantena's Special - Raw Mango Juice

Hello, Namaste and welcome to all the followers of Dr. Mantena Satyanarayana Raju’s Natural way of Living and all the aspirants of good health to this very special edition of Dr. Mantena’s Kitchen. I haven’t updated my blog for quite sometime now due to busy work schedule. Never mind, I came up with a very delicious recipe to beat the rising heat of the Indian summer. The special recipe in today’s Mantena’s Kitchen is Raw Mango Juice. It is called Aam Panna in Hindi which is quite a popular summer drink in northern parts of India. Raw Mango juice is considered as an effective remedy for heat exhaustion and sunstroke.

Preparation Time:

It is a very simple drink that any one can prepare at home within 10-15 minutes.


1. Raw Mango – 1 Medium or Big Size
2. Honey – 1 Cup
3. Chopped Mint Leaves
4. Chopped Coriander leaves
5. Roasted Cumin seeds – ½ tbs.


It is actually prepared in 2 different methods and each has its own taste and flavor. The entire process of preparation in both the methods is almost the same except the first step where mango is treated differently and the rest is the same. You can try any of these methods as per your convenience and interest.

Method 1:

Step 1: The main ingredient here is the raw mango. Rinse the raw mango and boil it in water for 10 minutes or pressure cook it for 2 whistles. Leave it to cool for some time and peel off the skin of a mango and mash the pulp in a processor or by your hands, strain and set aside.

Method 2:


Step 1: Broil or Roast the mango over the gas burner or you can use the oven as well. But I haven’t tried it on an oven and therefore do it on your own risk. Roast it on all sides until the skin of the mango turns black. Then cool it to a room temperature, peel off the skin, scoop the pulp and place it in a processor or mash up with your hands, strain and keep it aside. Earlier days in India and even today in villages of north India, women used to roast the mango on the charcoal. That is believed to make the best raw mango juice as it gives the lovely smoky flavor to it.

Step 2: Add a cup of honey, ½ tbs of roasted cumin seeds and 2 big glasses of water and blend it well. Dr. Raju don’t usually recommend cumin seeds as it falls under the category of masala but occasionally it can be an exception as it has cooling effects to the body.

Step 3: Finally garnish the drink with chopped coriander and mint leaves and serve. People usually use ice cubes and refrigerated cold water to drink but I prefer the cold water from a mud pot which is harmless and healthy.

The king of the fruits, the Mango is in its youth and is flooding the market. So grab the one as and when you see a raw mango and make this deliciously nutritious, pulpy and super cool drink to beat the heat of the rising Indian summer. I hope you enjoyed this update, keep watching the space for more updates.


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