The calories in fruit servings of 100 grams is shown below:

Fruit Calories Nutritional Information
Calories in Cantaloupe 34kcal High in vitamin A and C
Calories in Watermelon 30kcal High in vitamin A and C
Calories in Grapes 60kcal Very high in manganese
Calories in Cherries 63.2kcal High in vitamin C and dietary fibre
Calories in Strawberries 25.7kcal High in potassium and very high in manganese, vitamin C and dietary fibre
Calories in Banana 95.0kcal High in potassium and vitamin C, very high in vitamin B6
Calories in Avocado 160kcal High in dietary fibre and vitamin C
Calories in Apple 47.0kcal High in dietary fibre and vitamin C
Calories in Orange 37.0kcal High in potassium, thiamine, very high in vitamin C and dietary fibre
Calories in Blueberries 57.2kcal High in dietary fibre and manganese, very high in vitamin C
Calories in Raspberries 25kcal Very high in manganese, vitamin C, dietary fibre and high in magnesium
Calories in Pears 40.0kcal High in vitamin C and very high in dietary fibre
Calories in Kiwi fruit 49.0kcal High in vitamin C, vitamin A, vitamin E, fibre and potassium
Calories in Plums 46.1kcal High in vitamin A, dietary fibre and very high in vitamin C
Calories in Apricots 47.7kcal High in potassium, dietary fibre and very high in vitamin A and C
Calories in Satsuma 36.0kcal High in potassium, thiamine and very high in vitamin C
Calories in Coconut 270kcal High in dietary fibre and manganese
Calories in Pineapple 50.3kcal High in thiamine, vitamin B6 and very high in Vitamin C and manganese
Calories in Lemon 28.7kcal High in iron, potassium, vitamin B6 and very high in vitamin C
Calories in Mango 64.8kcal High in dietary fibre, vitamin B6, very high in vitamin A and C
As the calories in fruit are relatively low, and fruit is high in fibre you should aim to have at least 2 servings of fruit a day. It will go a long way to protecting you from disease as well, as fruits and vegetables in general contain a range of essential nutrients for your body.

Dahi Vada (Less fat)

Ingredients:
to soak in water for 2 hrs and grind into a smooth paste adding little water(about 3tbsp)
1 cup - urud dal
1/2 cup - yellow mung dal
1 - red chilli(optional)
10 - cashews
Other ingredients:
1 - green chilli, chopped finely
1/2 tsp - ginger, chopped
salt
a pinch - hing
a few curry leaves
a handful - coriander leaves, chopped
1/4 tsp - pepper powder

For Yogurt Sauce:
2 cups - yogurt
salt
a pinch - red chilli powder to sprinkle on top
a pinch - garam masala powder to sprinkle on top
coriander leaves to garnish
Method
Grind the soaked dals with little water to a smooth paste.
Add rest of the ingredients. Heat kuzhipaniyaram pan and put 2-3 drops of oil in each hole.
Using a laddle, pour the batter on each hole.
Drizzle 1 drop of oil on top of the vadas.
Cover with a lid and let it cook on low flame for 2-3 minutes.
Flip over and cook for 2 minutes or until they are done.
Mix all the ingredients listed under "ingredients for yogurt sauce".
Tamper mustard seeds in oil and add it to yogurt sauce.
Poke tiny holes on the vadas using a pin(this step is optional).
Drop them in the yogurt sauce 1 hour before serving.
Note:
You can grind coconut and green chilli together and add it to yogurt sauce for enhanced taste.
As Laavanya did, you can dunk the vadas in hot water, gently squeeze extra water and then put them in yogurt sauce.
Or you can even enjoy just plain vadas with coconut chutney.

Potato Curry

Creamy Peas-Potato Curry

Ingredients:

15-20 cashews, soaked in water for about 15 minutes, then drained

3 yellow potatoes, scrubbed and diced into 1 1/2-inch cubes

1 cup green peas (I used frozen)

1/2 cup tomato puree

1 tsp chili powder

1/2 tsp turmeric (optional)

1/2 tsp amchur or mango powder

1 14-oz can of light coconut milk

1 tbsp canola oil

Salt to taste

8-10 coriander leaves, chopped

Heat canola oil in a saucepan.

Add the cashews and potatoes and stir fry until golden

Add the peas and stir until the vegetables are tender

Add the tomato puree, and powdered spices.

Cook, stirring occasionally, until the tomato puree is cooked and begins to express the oil.

Add the coconut milk and salt to taste.

Turn off the heat before the coconut milk comes to a boil. Garnish with coriander leaves and serve hot.

Scraps123

Chicken!

1. Clean and wash the chicken. Marinate in curds for an hour.
2. Lightly heat oil in a non-stick or a heavy bottomed kadai.
3. Add cumin seeds, cloves, cinnamon, cardamoms and bay leaves. Saute for a few seconds.
4. Add onions and green chillies. Saute the onions on a low flame till golden.
5. Add the tomatoes, salt and cook on a low flame till tender.
6. Add the powdered masalas and mix well. Saute on a medium flame till oil separates.
7. Add the marinated chicken and mix gently.
8. Cover the kadai with a lid, having some water on it.
9. Cook on a low flame, stirring gently at regular intervals.
10. Add little water if required. Cook till the chicken is tender.
11. Add crushed kasoori methi and fresh cream. Simmer for five minutes.
12. Garnish with coriander leaves, slit green chillies and juliennes of ginger and serve hot with rotis.
    

Ingredients: 
1 kg - broiler chicken (cut into medium sized pieces)
1 cup - curds
5 - medium sized onions (finely chopped)
6 tbsp - oil
1 tsp - cumin seeds
4 to 5 - cloves
1 stick - cinnamon
2 - black cardamoms
4 - green cardamoms
2 to 3 - bay leaves
5 - green chillies (finely chopped)
1 tbsp - ginger garlic paste
4 - medium sized tomatoes (finely chopped)
3 tsp - coriander powder
2 tsp - red chilli powder
1/2 tsp - turmeric powder
1 tbsp - kasoori methi
2 tbsp - fresh creamsalt to taste
To Garnish:
finely chopped coriander leaves
2 - green chillies (slit)
1” - ginger (cut into jullienes)

Easy Rasam

Tangy, hot and fiery South Indian Soup/Rasam

The secret of a good Rasam lies in good quality ghee and rasam powder. Store bought rasam powder cannot match the robust flavours found in homemade spice blends. When the seasoning is poured into the boiling pot during the final stages of its preparation, a delightful hissing sound is produced.  Enjoy rasam  as a drink or relish with hot rice and a dollop of ghee with some crisp hot happalams or papads.

Ingredients:

1/3 cup /(80 ml)/60 gm Toovar/Arhar Dal
1 tsp ghee or vegetable oil
¼ tsp turmeric powder
¼ tsp asafetida/hing
4 cups water
1 tomato
1 tbsp tamarind + ½ cup water to prepare the tamarind
1 tbsp Rasam powder
1 tsp cumin seed powder
½ tsp red chilli powder/cayenne powder
Gratings of fresh pepper
10 to 12 curry leaves
2 tbsp chopped fresh coriander
2 ¾ tsp salt
Seasoning:
2 tsp Ghee or Vegetable oil
1 ½ tsp mustard seeds
½ tsp Asafetida/hing

Method:

Cook the dal with 1 tsp ghee, ¼ tsp turmeric and ¼ tsp asafetida with 1 cup water in a pressure cooker. Wash tamarind in many changes of water until clean, and bring to a boil with ½ cup water.
To the cooked dal, add the strained tamarind mixture, Rasam powder, red chilli powder, pepper, curry leaves and 1 chopped tomato and bring to a boil. Put in 3 cups of water, chopped coriander, salt and boil again.
In a small kadhai, heat the ghee or oil, put in the mustard seeds and when they splutter, stir in the hing. Pour in the seasoning to the boiling rasam, moving a few steps behind while doing so and switch off the flame. Serve hot as a drink or with plain boiled rice and a dollop of ghee.